1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
12 x 50 as follows:
1- catchup free drill @ 1:00
2-3, breast pull with buoys @ 1:10- feel water on hands & forearms, especially on insweep
3 x 150 @ :10 rest-
50 2 kicks 1 pull breaststroke drill, 25 ra2 la2 free drill- except 3rd
150 is 50 swim breast (neg split), 25 swim free- neg split the 3rd 150
1:00 rest, check HR
2 sets of:
3 x 50 kick on back @ :55- focus on UDK off each wall
2 x 75 breaststroke @ 1:20- 25 kick w/boards, 50 swim then 50 swim, 25 kick w/boards
2 x 75 freestyle @ 1:15- kick/swim then swim/kick- as above
6 x 100 kick as follows:
1st set, odds on back (choice) @ 1:50, then evens IM kick by 25's with boards @ 1:50
2nd set, odds on back (choice) @ 1:45, then :15 extra rest, and evens BROKEN with boards @ 2:30 (75/25 @ #2, 50/50 @ #4, and 25/75 @ #6- all @ :10 rest)- evens in the 2nd set are all FAST!
1:00 rest between sets, check HR
Finish up with 4 x 50 easy choice @ :55, then work on starts if there is time.
Do an excellent job with your HW tonight and get excited to race this weekend. Have a great day!
Monday, April 30, 2018
Monday Morning, April 30, 2018- AM Jr. Gold @ CM & IL
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
9 x 50 as follows:
1- catchup free drill @ 1:00
2-3, breast pull with buoys @ 1:05- feel water on hands & forearms, especially on insweep
3 x 150 @ :10 rest-
50 2 kicks 1 pull breaststroke drill, 25 ra2 la2 free drill- except 3rd 150 is 50 swim breast (neg split), 25 swim free- neg split
1:00 rest, check HR
2 sets of:
3 x 50 kick on back @ :50- focus on UDK off each wall
2 x 75 breaststroke @ 1:10- kick/swim then swim/kick (alternate)
2 x 75 freestyle @ 1:00- kick/swim then swim/kick- as above
6 x 100 kick as follows:
1st set, odds on back (choice) @ 1:30, then evens IM kick by 25's with boards @ 1:40
2nd set, odds on back (choice) @ 1:30, then :15 extra rest, and evens BROKEN with boards @ 2:30 (75/25, 50/50, and 25/75- all @ :10 rest)
1:00 rest between sets, check HR
Until 7:15 a.m., finish up with...
2 x 150 swim backstroke desc 1-2 @ 2:10
1 x 150 swim free br 3/5/3 by 50's (or with shnorkels) @ 1:50
:30 rest after every 3rd round to check HR.
3 x 50 easy choice @ :55 @ 7:12 a.m. Do an excellent job in school today and get excited to race this weekend. Have a great day!
1:00 rest
9 x 50 as follows:
1- catchup free drill @ 1:00
2-3, breast pull with buoys @ 1:05- feel water on hands & forearms, especially on insweep
3 x 150 @ :10 rest-
50 2 kicks 1 pull breaststroke drill, 25 ra2 la2 free drill- except 3rd 150 is 50 swim breast (neg split), 25 swim free- neg split
1:00 rest, check HR
2 sets of:
3 x 50 kick on back @ :50- focus on UDK off each wall
2 x 75 breaststroke @ 1:10- kick/swim then swim/kick (alternate)
2 x 75 freestyle @ 1:00- kick/swim then swim/kick- as above
6 x 100 kick as follows:
1st set, odds on back (choice) @ 1:30, then evens IM kick by 25's with boards @ 1:40
2nd set, odds on back (choice) @ 1:30, then :15 extra rest, and evens BROKEN with boards @ 2:30 (75/25, 50/50, and 25/75- all @ :10 rest)
1:00 rest between sets, check HR
Until 7:15 a.m., finish up with...
2 x 150 swim backstroke desc 1-2 @ 2:10
1 x 150 swim free br 3/5/3 by 50's (or with shnorkels) @ 1:50
:30 rest after every 3rd round to check HR.
3 x 50 easy choice @ :55 @ 7:12 a.m. Do an excellent job in school today and get excited to race this weekend. Have a great day!
Sunday, April 29, 2018- Combined Jr. Gold @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM drill- your choice on the IM, mix it up
1:00 rest
With fins,
6 x 50 @ 1:00- ra fly, la fly- by 25's, focus on the lift & drop motion up front to breathe
8 x 25 @ :35- fly pull with free kick- except #'s 3, 5 & 7 are swim fly build @ :20
Take fins off, check HR
2 x 200 @ :10 rest- choice fly drill/swim fly drill by 25's- 25's swim can be FAD
1:00 rest, check HR
6 sets of:
2 x 50 swim/kick by 25's fly, @ :50 (desc 1-2)
1 x 75 swim 25 fly, 50 back- focus on UDK, tempo on backstroke
No rest between sets, check HR after 6th set- then get right into...
With shnorkels & boards:
3 x 300 @ :20 rest, desc 1-3, go 50 swim free, 25 dolphin kick with boards- maintain good body position throughout.
1:00 rest, check HR
With fins, until 7:30 p.m., finish up with...
4 x 25 @ :40- the usual
1 x 100 kick- straight kick with boards in odd rounds, BROKEN in even rounds (25/50/25 @ :10 rest), also with boards
Odd rounds fly, even rounds choice
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. Get excited to race next weekend & have a great day!
1:00 rest
With fins,
6 x 50 @ 1:00- ra fly, la fly- by 25's, focus on the lift & drop motion up front to breathe
8 x 25 @ :35- fly pull with free kick- except #'s 3, 5 & 7 are swim fly build @ :20
Take fins off, check HR
2 x 200 @ :10 rest- choice fly drill/swim fly drill by 25's- 25's swim can be FAD
1:00 rest, check HR
6 sets of:
2 x 50 swim/kick by 25's fly, @ :50 (desc 1-2)
1 x 75 swim 25 fly, 50 back- focus on UDK, tempo on backstroke
No rest between sets, check HR after 6th set- then get right into...
With shnorkels & boards:
3 x 300 @ :20 rest, desc 1-3, go 50 swim free, 25 dolphin kick with boards- maintain good body position throughout.
1:00 rest, check HR
With fins, until 7:30 p.m., finish up with...
4 x 25 @ :40- the usual
1 x 100 kick- straight kick with boards in odd rounds, BROKEN in even rounds (25/50/25 @ :10 rest), also with boards
Odd rounds fly, even rounds choice
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. Get excited to race next weekend & have a great day!
Saturday, April 28, 2018
Saturday Morning, April 28, 2018- Combined Jr. Gold @ CM
After PMI...
1 x 600- 300 swim free, 300 reverse IM- each 75 is drill-drill-kick on back by 25's
1:00 rest
With fins:
4 x 75 @ 1:20- 25 ra back, 25 la back, 25 kick free with arms toward ceiling
6 x 25 @ :35- sit & spin drill (odds- drill all the way; evens- drill/15y- swim 10y)
4 x 50 @ 1:00- 25 streamlined kick, feel body rotation; 25 6ks back drill
:30 rest, check HR & take fins off
1 x 450- 50 swim backstroke neg split (focus on UDK's off each wall), 25 choice drill breaststroke- get flat & long at the end of each stroke
1:00 rest, check HR again
4 sets of:
3 x 50 kick @ :50 with boards (go @ :55 in Lane 1)
1 x 100 kick FAST for time, all @ 2:30
odd rounds, 2 x 50 with boards @ :10 rest
even rounds- straight 100 on back, focus on small FAST UDK's off each wall- can you be faster than 2 x 50's add-up time?
1 x 125 swim free br 3 (middle 25 br 5) @ 1:40 (Lane 1 go 100 swim free neg split @ 1:40)
1 x 125 swim free br 3 (middle 25 br 5) @ 1:30 (Lane 1 go 100 swim free br 3/5 by 50's @ 1:15)
:30 rest between sets, check HR
At 9:45 a.m.,
TEST SET-
1 x 400 kick FAST for time- all freestyle, with boards
Until 10 a.m., finish up with...
100's @ :10 rest- 25 choice skulling, 75 in 4th best stroke NO FREE (50 drill, 25 swim BUILD TO FAST from a dive)
100 easy drill before you get out. Do an excellent job with drylands today- and wear your sunscreen if you have to be outside today. Tomorrow night at Ida Lee (6-7:30 p.m.). Have a great day!
1 x 600- 300 swim free, 300 reverse IM- each 75 is drill-drill-kick on back by 25's
1:00 rest
With fins:
4 x 75 @ 1:20- 25 ra back, 25 la back, 25 kick free with arms toward ceiling
6 x 25 @ :35- sit & spin drill (odds- drill all the way; evens- drill/15y- swim 10y)
4 x 50 @ 1:00- 25 streamlined kick, feel body rotation; 25 6ks back drill
:30 rest, check HR & take fins off
1 x 450- 50 swim backstroke neg split (focus on UDK's off each wall), 25 choice drill breaststroke- get flat & long at the end of each stroke
1:00 rest, check HR again
4 sets of:
3 x 50 kick @ :50 with boards (go @ :55 in Lane 1)
1 x 100 kick FAST for time, all @ 2:30
odd rounds, 2 x 50 with boards @ :10 rest
even rounds- straight 100 on back, focus on small FAST UDK's off each wall- can you be faster than 2 x 50's add-up time?
1 x 125 swim free br 3 (middle 25 br 5) @ 1:40 (Lane 1 go 100 swim free neg split @ 1:40)
1 x 125 swim free br 3 (middle 25 br 5) @ 1:30 (Lane 1 go 100 swim free br 3/5 by 50's @ 1:15)
:30 rest between sets, check HR
At 9:45 a.m.,
TEST SET-
1 x 400 kick FAST for time- all freestyle, with boards
Until 10 a.m., finish up with...
100's @ :10 rest- 25 choice skulling, 75 in 4th best stroke NO FREE (50 drill, 25 swim BUILD TO FAST from a dive)
100 easy drill before you get out. Do an excellent job with drylands today- and wear your sunscreen if you have to be outside today. Tomorrow night at Ida Lee (6-7:30 p.m.). Have a great day!
Friday Morning, April 27, 2018- AM Jr. Gold @ CM
Modified Meet Warmup, then...
RACE DAY!
100 easy drill before you get out. Do an excellent job in school today & get excited for our Test Set tomorrow. Have a great day!
RACE DAY!
100 easy drill before you get out. Do an excellent job in school today & get excited for our Test Set tomorrow. Have a great day!
Thursday, April 26, 2018
Thursady Afternoon, April 26, 2018- Combined Jr. Gold @ CM
Meet Warmup, then...
RACE DAY!
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for the TEST SET on Saturday Morning. Have a great day!
RACE DAY!
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for the TEST SET on Saturday Morning. Have a great day!
Thursday Morning, April 26, 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
With fins:
6 x 25 fly pull with free kick @ :35
4 x 50 @ 1:00- fly kick on side/blow it out the back fly drill by 25's
4 x 75 @ 1:20- 25 swim fly build, 50 drill ra/la by 25's
Check HR & take fins off
1 x 300- 25 choice kick on back build to FAST, 25 choice fly drill, 25 swim fly, 25 choice drill NO FLY
1:00 rest, check HR again
4 sets of:
3 x 50 swim fly/free by 25's @ :50, desc 1-3
1 x 75 swim 25 fly, 50 back @ 1:10
1 x 125 swim free br 3 @ 1:30
:30 rest after 1st & 3rd sets, check HR
2 sets of:
6 x 100 kick as follows:
odds- kick on back @ 1:25- focus on UDK, hustle to make the interval
:15 extra rest
BROKEN 100 KICK: with boards, all @ 2:20- 50/2 x 25, 25/50/25, and then 2 x 25/50- all @ :10 rest
200 easy choice drill/skulling between rounds
Finish up with...
2 x 450 swim free with shnorkels & bouys (no buoy on #2), desc the 150's 1-3 to something juicy!
100 easy drill before you get out. Do an excellent job in school today and get excited for RACE DAY tomorrow. Have a great day!
1:00 rest
With fins:
6 x 25 fly pull with free kick @ :35
4 x 50 @ 1:00- fly kick on side/blow it out the back fly drill by 25's
4 x 75 @ 1:20- 25 swim fly build, 50 drill ra/la by 25's
Check HR & take fins off
1 x 300- 25 choice kick on back build to FAST, 25 choice fly drill, 25 swim fly, 25 choice drill NO FLY
1:00 rest, check HR again
4 sets of:
3 x 50 swim fly/free by 25's @ :50, desc 1-3
1 x 75 swim 25 fly, 50 back @ 1:10
1 x 125 swim free br 3 @ 1:30
:30 rest after 1st & 3rd sets, check HR
2 sets of:
6 x 100 kick as follows:
odds- kick on back @ 1:25- focus on UDK, hustle to make the interval
:15 extra rest
BROKEN 100 KICK: with boards, all @ 2:20- 50/2 x 25, 25/50/25, and then 2 x 25/50- all @ :10 rest
200 easy choice drill/skulling between rounds
Finish up with...
2 x 450 swim free with shnorkels & bouys (no buoy on #2), desc the 150's 1-3 to something juicy!
100 easy drill before you get out. Do an excellent job in school today and get excited for RACE DAY tomorrow. Have a great day!
Wednesday, April 25, 2018
Wednesday Afternoon, April 25, 2018- PM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 choice kick on back
1:00 rest
2 sets of- just :30 rest between sets to check HR (2 x 75 are part of the set)
3 x 50 drill/kick by 25's @ 1:00
1 x 225 (3 x 75's)- go skulling/swim (build)/drill by 25's
:10 rest
2 x 75 @ 1:15, 50 swim 25 kick on back- desc the 75's 1-2 to what you can
:30 rest between sets to check HR
After 2nd set, check HR again, then get right into...
12 x 25 partner kick with boards- forward sommersault at mid pool; go 4 free, 4 primary NO FREE, last 4 choice- all @ :45
1:00 rest, check HR
Finish up with 2 sets of (first set free, 2nd set primary kick NO FREE)
6 x 100 kick as follows:
odds- on back @ 1:45 50 free, 50 choice, focus on UDK's
:15 extra rest, then...
evens- BROKEN kick with boards: #2 is 50/2 x 25; #4 is 25/50/25; #6 is 2 x 25/50- all @ :10 rest
Even 100's are all @ 3:00
After 1st set, go 1 x 450 swim free with buoy and shnorkel, descend the 3 x 150's 1-3 to something juicy!
If there is time, work on starts until 6:00 p.m.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for tomorrow's workout. Have a great day!
1:00 rest
2 sets of- just :30 rest between sets to check HR (2 x 75 are part of the set)
3 x 50 drill/kick by 25's @ 1:00
1 x 225 (3 x 75's)- go skulling/swim (build)/drill by 25's
:10 rest
2 x 75 @ 1:15, 50 swim 25 kick on back- desc the 75's 1-2 to what you can
:30 rest between sets to check HR
After 2nd set, check HR again, then get right into...
12 x 25 partner kick with boards- forward sommersault at mid pool; go 4 free, 4 primary NO FREE, last 4 choice- all @ :45
1:00 rest, check HR
Finish up with 2 sets of (first set free, 2nd set primary kick NO FREE)
6 x 100 kick as follows:
odds- on back @ 1:45 50 free, 50 choice, focus on UDK's
:15 extra rest, then...
evens- BROKEN kick with boards: #2 is 50/2 x 25; #4 is 25/50/25; #6 is 2 x 25/50- all @ :10 rest
Even 100's are all @ 3:00
After 1st set, go 1 x 450 swim free with buoy and shnorkel, descend the 3 x 150's 1-3 to something juicy!
If there is time, work on starts until 6:00 p.m.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for tomorrow's workout. Have a great day!
Tuesday, April 24, 2018
Wednesday Morning, April 25, 2018- AM Jr. Gold @ IL
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 choice kick on back
1:00 rest
2 sets of- just :30 rest between sets to check HR (2 x 75 are part of the set)
3 x 50 drill/kick by 25's @ 1:00
1 x 225 (3 x 75's)- go skulling/swim (build)/drill by 25's
:10 rest
2 x 75 @ 1:15, 50 swim 25 kick on back- desc the 75's 1-2 to what you can
:30 rest between sets to check HR
After 2nd set, check HR again, then get right into...
12 x 25 partner kick with boards- forward sommersault at mid pool; go 4 free, 4 primary NO FREE, last 4 choice- all @ :45
1:00 rest, check HR
LONG SWIM-
6 times through:
100 breast- 75 swim, 25 kick on back (descend the 3 x 25's swim)
150 swim free- 100 neg split (2nd 50 should be 200 set-up), :10 rest, then 50 swim at 500 pace
100 kick dolphin kick/breast kick by 50's- on back in odd rounds, with boards in even rounds
Check HR after 6th time through, then 1:00 rest
Finish up with 2 sets of (first set free, 2nd set primary kick NO FREE)
6 x 100 kick as follows:
odds- on back @ 1:45 50 free, 50 choice, focus on UDK's
:15 extra rest, then...
evens- BROKEN kick with boards: #2 is 50/2 x 25; #4 is 25/50/25; #6 is 2 x 25/50- all @ :10 rest
Even 100's are all @ 3:00
After 1st set, go 1 x 450 swim free with buoy and shnorkel, descend the 3 x 150's 1-3 to something juicy!
If there is time, work on starts until 7:15 a.m.
100 easy drill before you get out. Do an excellent job in school today and start getting excited to race at our meet in a couple of weeks. Have a great day!
1:00 rest
2 sets of- just :30 rest between sets to check HR (2 x 75 are part of the set)
3 x 50 drill/kick by 25's @ 1:00
1 x 225 (3 x 75's)- go skulling/swim (build)/drill by 25's
:10 rest
2 x 75 @ 1:15, 50 swim 25 kick on back- desc the 75's 1-2 to what you can
:30 rest between sets to check HR
After 2nd set, check HR again, then get right into...
12 x 25 partner kick with boards- forward sommersault at mid pool; go 4 free, 4 primary NO FREE, last 4 choice- all @ :45
1:00 rest, check HR
LONG SWIM-
6 times through:
100 breast- 75 swim, 25 kick on back (descend the 3 x 25's swim)
150 swim free- 100 neg split (2nd 50 should be 200 set-up), :10 rest, then 50 swim at 500 pace
100 kick dolphin kick/breast kick by 50's- on back in odd rounds, with boards in even rounds
Check HR after 6th time through, then 1:00 rest
Finish up with 2 sets of (first set free, 2nd set primary kick NO FREE)
6 x 100 kick as follows:
odds- on back @ 1:45 50 free, 50 choice, focus on UDK's
:15 extra rest, then...
evens- BROKEN kick with boards: #2 is 50/2 x 25; #4 is 25/50/25; #6 is 2 x 25/50- all @ :10 rest
Even 100's are all @ 3:00
After 1st set, go 1 x 450 swim free with buoy and shnorkel, descend the 3 x 150's 1-3 to something juicy!
If there is time, work on starts until 7:15 a.m.
100 easy drill before you get out. Do an excellent job in school today and start getting excited to race at our meet in a couple of weeks. Have a great day!
Tuesday Afternoon, April 24, 2018- PM Jr. Gold @ CM & IL
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
With fins (paddles on middle set only), 3 sets of (2 sets of for CM):
3 x 25 breast pull with free kick @ :35
3 x 75 breast pull with dolphin kick & flip turns desc 1-3 @ 1:25
4 x 50 dolph kick on back @ :50, desc 104, focus on UDK's; 2nd set is with boards @ :45; 3rd set on back @ :40
No rest between sets, check HR after 3rd set (2nd set for CM) & take fins off.
CM- skip the 3 x 200 and go straight to the Long Swim;
IL, go 6 x 200 (2 sets of 3) and skip the Long Swim
3 x 200 @ :10 with shnorkels- 1 & 3 are kick with boards, #2 is swim free- descend the kick
1:00 rest
LONG SWIM (IL, skip and go to the 2 x 75/2 x 50)
6 times through:
100 breast- 75 swim, 25 kick on back (descend the 3 x 25's swim)
150 swim free- 100 neg split (2nd 50 should be 200 set-up), :10 rest, 50 swim at 500 pace
100 kick dolphin kick/breast kick by 50's- on back in odd rounds, with boards in even rounds
Check HR after 6th time through, then 1:00 rest
Until the end of workout, finish up with...
2 x 75 kick descend 1-2 @ 1:20 (or 1:25 Lane 1) on back in odd rounds, w/boards in even rounds
2 x 50 swim fly/breast by 25's @ :55 (odd sets) or :45 (even sets), desc in odd sets
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
With fins (paddles on middle set only), 3 sets of (2 sets of for CM):
3 x 25 breast pull with free kick @ :35
3 x 75 breast pull with dolphin kick & flip turns desc 1-3 @ 1:25
4 x 50 dolph kick on back @ :50, desc 104, focus on UDK's; 2nd set is with boards @ :45; 3rd set on back @ :40
No rest between sets, check HR after 3rd set (2nd set for CM) & take fins off.
CM- skip the 3 x 200 and go straight to the Long Swim;
IL, go 6 x 200 (2 sets of 3) and skip the Long Swim
3 x 200 @ :10 with shnorkels- 1 & 3 are kick with boards, #2 is swim free- descend the kick
1:00 rest
LONG SWIM (IL, skip and go to the 2 x 75/2 x 50)
6 times through:
100 breast- 75 swim, 25 kick on back (descend the 3 x 25's swim)
150 swim free- 100 neg split (2nd 50 should be 200 set-up), :10 rest, 50 swim at 500 pace
100 kick dolphin kick/breast kick by 50's- on back in odd rounds, with boards in even rounds
Check HR after 6th time through, then 1:00 rest
Until the end of workout, finish up with...
2 x 75 kick descend 1-2 @ 1:20 (or 1:25 Lane 1) on back in odd rounds, w/boards in even rounds
2 x 50 swim fly/breast by 25's @ :55 (odd sets) or :45 (even sets), desc in odd sets
100 easy drill before you get out. Do an excellent job with your HW tonight, and with drylands. Have a great day!
Tuesday Morning, April 24, 2018- AM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
With fins (paddles on middle set only), 3 sets of:
3 x 25 breast pull with free kick @ :35
3 x 75 breast pull with dolphin kick & flip turns desc 1-3 @ 1:20
4 x 50 dolph kick on back @ :50, desc 104, focus on UDK's; 2nd set is with boards @ :45; 3rd set on back @ :40
No rest between sets, check HR after 3rd set & take fins off.
3 x 200 @ :10 with shnorkels- 1 & 3 are kick with boards, #2 is swim free- descend the kick
1:00 rest
LONG SWIM-
6 times through:
100 breast- 75 swim, 25 kick on back (descend the 3 x 25's swim)
150 swim free- 100 neg split (2nd 50 should be 200 set-up), :10 rest, 50 swim at 500 pace
100 kick dolphin kick/breast kick by 50's- on back in odd rounds, with boards in even rounds
Check HR after 6th time through, then 1:00 rest
Finish up with...
2 x 75 kick descend 1-2 @ 1:20 (on back in odd rounds)
2 x 50 swim fly/breast by 25's @ :55 (odd sets) or :45 (even sets), desc in odd sets
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 (paddles on middle set only), 3 sets of:
3 x 25 breast pull with free kick @ :35
3 x 75 breast pull with dolphin kick & flip turns desc 1-3 @ 1:20
4 x 50 dolph kick on back @ :50, desc 104, focus on UDK's; 2nd set is with boards @ :45; 3rd set on back @ :40
No rest between sets, check HR after 3rd set & take fins off.
3 x 200 @ :10 with shnorkels- 1 & 3 are kick with boards, #2 is swim free- descend the kick
1:00 rest
LONG SWIM-
6 times through:
100 breast- 75 swim, 25 kick on back (descend the 3 x 25's swim)
150 swim free- 100 neg split (2nd 50 should be 200 set-up), :10 rest, 50 swim at 500 pace
100 kick dolphin kick/breast kick by 50's- on back in odd rounds, with boards in even rounds
Check HR after 6th time through, then 1:00 rest
Finish up with...
2 x 75 kick descend 1-2 @ 1:20 (on back in odd rounds)
2 x 50 swim fly/breast by 25's @ :55 (odd sets) or :45 (even sets), desc in odd sets
100 easy drill before you get out. Do an excellent job in school today, and with drylands tonight. Have a great day!
Monday, April 23, 2018
Monday, April 23, 2018- PM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- go 3 x 100 reverse IM's drill, except #2 is all kick
1:00 rest
3 x 75 @ 1:20- 25 kick choice on back, 50 choice drill
3 x 75 @ 1:20- 25 kick breast on back, 50 choice different drill
4 x 125 @ 2:15- 50 fist free drill br 3, 75 drill/kick/drill by 25's in primary stroke NO FREE
1:00 rest, check HR
For those who raced this weekend in Annapolis- what did you like about the meet? What didn't you like about the meet?
3 sets of:
8 minute swim- mix it up, by 300's if you'd like
1:00 rest, check HR & get shnorkels & pull buoy
6 x 50 pull free with shnorkels & buoys @ :55 (@ :50 in 2nd set, @ :45 in 3rd set)
:30 rest, take off equipment
1 x 250 kick on back (with boards in 2nd set), get time & descend 1-3
Check HR, 1:00 rest between sets.
If there is time, finish up with...
25 partner kick with boards @ :45- reverse somersault in the middle, 2nd half is always breaststroke.
100 easy drill before you get out. Go an excellent job with your HW tonight and get excited for a big week of training. Have a great day!
1:00 rest
3 x 75 @ 1:20- 25 kick choice on back, 50 choice drill
3 x 75 @ 1:20- 25 kick breast on back, 50 choice different drill
4 x 125 @ 2:15- 50 fist free drill br 3, 75 drill/kick/drill by 25's in primary stroke NO FREE
1:00 rest, check HR
For those who raced this weekend in Annapolis- what did you like about the meet? What didn't you like about the meet?
3 sets of:
8 minute swim- mix it up, by 300's if you'd like
1:00 rest, check HR & get shnorkels & pull buoy
6 x 50 pull free with shnorkels & buoys @ :55 (@ :50 in 2nd set, @ :45 in 3rd set)
:30 rest, take off equipment
1 x 250 kick on back (with boards in 2nd set), get time & descend 1-3
Check HR, 1:00 rest between sets.
If there is time, finish up with...
25 partner kick with boards @ :45- reverse somersault in the middle, 2nd half is always breaststroke.
100 easy drill before you get out. Go an excellent job with your HW tonight and get excited for a big week of training. Have a great day!
Monday Morning, April 23, 2018- AM Jr. Gold @ CM & IL
1 x 600- 300 swim freestyle, 300 reverse IM- go 3 x 100 reverse IM's drill, except #2 is all kick
1:00 rest
2 sets of:
3 x 75 @ 1:20- 25 kick choice on back, 50 choice drill
3 x 75 @ 1:20- 25 kick breast on back, 50 choice different drill
1st is free, 2nd set is NO FREE- but all one stroke
1:00 rest, check HR
For those who raced this weekend in Annapolis- what did you like about the meet? What didn't you like about the meet?
All @ 1:00 rest...
30 minute swim- mix it up, by 300's if you'd like
20 minute pull- with shnorkles, no paddles today
10 minute kick- go 150 on back, 100 with boards (or all on back- but not all with boards)
Check HR
If there is time, finish up with...
25 partner kick with boards- reverse somersault in the middle, 2nd half is always breaststroke.
100 easy drill before you get out. Go an excellent job in school today and get excited for a big week of training. Have a great day!
1:00 rest
2 sets of:
3 x 75 @ 1:20- 25 kick choice on back, 50 choice drill
3 x 75 @ 1:20- 25 kick breast on back, 50 choice different drill
1st is free, 2nd set is NO FREE- but all one stroke
1:00 rest, check HR
For those who raced this weekend in Annapolis- what did you like about the meet? What didn't you like about the meet?
All @ 1:00 rest...
30 minute swim- mix it up, by 300's if you'd like
20 minute pull- with shnorkles, no paddles today
10 minute kick- go 150 on back, 100 with boards (or all on back- but not all with boards)
Check HR
If there is time, finish up with...
25 partner kick with boards- reverse somersault in the middle, 2nd half is always breaststroke.
100 easy drill before you get out. Go an excellent job in school today and get excited for a big week of training. Have a great day!
Sunday, April 22, 2018- Combined Jr. Gold @ Ida Lee (anybody not swimming at Annapolis)
1 x 600- 300 swim freestyle, 300 reverse IM drill
1:00 rest
12 x 75 drill-drill-kick by 25's- 4 free, 4 primary NO FREE, 4 choice- all @ 1:20
:30 rest to check the next set...
9 x 200 descend 1-3 @ 3:30 (or 3:40, if needed), go swim, except 3rd 50 is kick with boards:
1-3 free
4-6 primary stroke NO FREE
7-9 all kick, except the 3rd 50 is swim in 4ht best stroke NO FREE (these can all be @ 3:45)
Check HR after every 3rd 200.
With shnorkels, finish up with...
50's swim free as follows:
3 @ :55, 1 @ :40
3 @ :50, 1 @ :35
4 x 50 all kick with boards & shnorkels @ 1:05- hustle to make this interval!
Go a 100 easy drikk before you get out. Do an excellent job with your HW tonight- make sure you're ready for the week ahead at school. Have a great day!
1:00 rest
12 x 75 drill-drill-kick by 25's- 4 free, 4 primary NO FREE, 4 choice- all @ 1:20
:30 rest to check the next set...
9 x 200 descend 1-3 @ 3:30 (or 3:40, if needed), go swim, except 3rd 50 is kick with boards:
1-3 free
4-6 primary stroke NO FREE
7-9 all kick, except the 3rd 50 is swim in 4ht best stroke NO FREE (these can all be @ 3:45)
Check HR after every 3rd 200.
With shnorkels, finish up with...
50's swim free as follows:
3 @ :55, 1 @ :40
3 @ :50, 1 @ :35
4 x 50 all kick with boards & shnorkels @ 1:05- hustle to make this interval!
Go a 100 easy drikk 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!
Sunday, April 22, 2018
Friday Morning, April 20, 2018- AM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- mix it up, your choice today
1:00 rest
8 x 75 @ :15 rest- 25 skulling, 25 drill (to a hand touch), then on a 5 or 0, 25 swim build- count strokes & get time- add the two and desc 1-4 (free) & 5-8 (NO FREE)
Check HR, then everybody together...
8 x 75 4 free (@ 1:15) and 4 primary NO FREE @ 1:25
25 kick, 50 swim desc 1-2 (with boards) & 3-4 (kick on back, focus on UDK)
1:00 rest, check HR, then...
2 sets of:
2 x 125 @ 1:40 swim free br 3, desc 1-2
1 x 225 @ 2:40
No rest between sets, check HR after 2nd 125 & after 2nd set
1:00 rest
RACE DAY (modified)-
6 x BROKEN 100's in sets of 2, all @ :10 rest-
75 swim-25 kick (on back)
25 kick-50 swim-25 kick (kick with boards)
50 swim-50 kick (one kick is with boards, one on back)
Until 7:15 a.m.,
75's swim free with shnorkel @ 1:10- count strokes by 25's, desc 1-3
100 easyd rill 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
8 x 75 @ :15 rest- 25 skulling, 25 drill (to a hand touch), then on a 5 or 0, 25 swim build- count strokes & get time- add the two and desc 1-4 (free) & 5-8 (NO FREE)
Check HR, then everybody together...
8 x 75 4 free (@ 1:15) and 4 primary NO FREE @ 1:25
25 kick, 50 swim desc 1-2 (with boards) & 3-4 (kick on back, focus on UDK)
1:00 rest, check HR, then...
2 sets of:
2 x 125 @ 1:40 swim free br 3, desc 1-2
1 x 225 @ 2:40
No rest between sets, check HR after 2nd 125 & after 2nd set
1:00 rest
RACE DAY (modified)-
6 x BROKEN 100's in sets of 2, all @ :10 rest-
75 swim-25 kick (on back)
25 kick-50 swim-25 kick (kick with boards)
50 swim-50 kick (one kick is with boards, one on back)
Until 7:15 a.m.,
75's swim free with shnorkel @ 1:10- count strokes by 25's, desc 1-3
100 easyd rill before you get out. Do an excellent job in school today and get excited for the meet this weekend. Have a great day!
Thursday, April 19, 2018
Thursday, April 19, 2018- Combined Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling, by 25's
1:00 rest
All @ :10 rest-
3 x 100- ra2 la2 free drill/choice kick on back by 50's
2 x 200- choice drill/kick by 25's in primary stroke (1st 100), then drill/swim by 25's in 2nd 100 (NO FREE)
1 x 300- 50 swim, 25 kick (build)- 1st 150 choice, 2nd 150 NO FREE
:30 rest, check HR, then everybody together...
8 x 25 partner kick FAST @ :45, forward somersault at midpool; 2nd half is dolphin kick
1:00 rest, check HR again
4 sets of:
3 x 100 @ 1:35 (@ 1:40 for Lane 1)- 25 swim primary stroke (build to 200 setup), then 75 free br 3/5/3
1 x 75 swim free br 3 @ :55 (or @ 1:00)
1 x 50 drill in primary stroke @ 1:15
3 x 50 swim in primary stroke @ 1:05
1st set desc 1-3
2nd set @ 200 GP
3rd set @ 2nd 50 split of 100 Goal Time
4th set all FAST @ :10 rest
50 easy drill between sets.
100 easy drill before you get out. Do an excellent job in school today & get excited to race this weekend. REMEMBER, NO WORKOUT ON SATURDAY MORNING; if you aren't in the meet on Sunday, we do have regular workout on Sunday Night at Ida Lee. Have a great day!
1:00 rest
All @ :10 rest-
3 x 100- ra2 la2 free drill/choice kick on back by 50's
2 x 200- choice drill/kick by 25's in primary stroke (1st 100), then drill/swim by 25's in 2nd 100 (NO FREE)
1 x 300- 50 swim, 25 kick (build)- 1st 150 choice, 2nd 150 NO FREE
:30 rest, check HR, then everybody together...
8 x 25 partner kick FAST @ :45, forward somersault at midpool; 2nd half is dolphin kick
1:00 rest, check HR again
4 sets of:
3 x 100 @ 1:35 (@ 1:40 for Lane 1)- 25 swim primary stroke (build to 200 setup), then 75 free br 3/5/3
1 x 75 swim free br 3 @ :55 (or @ 1:00)
1 x 50 drill in primary stroke @ 1:15
3 x 50 swim in primary stroke @ 1:05
1st set desc 1-3
2nd set @ 200 GP
3rd set @ 2nd 50 split of 100 Goal Time
4th set all FAST @ :10 rest
50 easy drill between sets.
100 easy drill before you get out. Do an excellent job in school today & get excited to race this weekend. REMEMBER, NO WORKOUT ON SATURDAY MORNING; if you aren't in the meet on Sunday, we do have regular workout on Sunday Night at Ida Lee. Have a great day!
Thursday Morning, April 19, 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
All @ :10 rest-
3 x 100- ra2 la2 free drill/choice kick on back by 50's
2 x 200- choice drill/kick by 25's in primary stroke (1st 100), then drill/swim by 25's in 2nd 100 (NO FREE)
1 x 300- 50 swim, 25 kick (build)- 1st 150 choice, 2nd 150 NO FREE
:30 rest, check HR, then everybody together...
8 x 25 partner kick FAST @ :45, forward somersault at midpool; 2nd half is dolphin kick
1:00 rest, check HR again
4 sets of:
3 x 100 @ 1:30- 25 swim primary stroke (build to 200 setup), then 75 free br 3/5/3
1 x 75 swim free br 3 @ :55
1 x 50 drill in primary stroke @ 1:10
3 x 50 swim in primary stroke @ 1:00
1st set desc 1-3
2nd set @ 200 GP
3rd set @ 2nd 50 split of 100 Goal Time
4th set all FAST @ :10 rest
50 easy drill between sets.
Until 7:15 finish up with...
100's free with shnorkels
1 @ 1:10- then 1 @ pace @ 1:40 (pick pace you can hold)
2/2
3/3
2/2
1/1
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
All @ :10 rest-
3 x 100- ra2 la2 free drill/choice kick on back by 50's
2 x 200- choice drill/kick by 25's in primary stroke (1st 100), then drill/swim by 25's in 2nd 100 (NO FREE)
1 x 300- 50 swim, 25 kick (build)- 1st 150 choice, 2nd 150 NO FREE
:30 rest, check HR, then everybody together...
8 x 25 partner kick FAST @ :45, forward somersault at midpool; 2nd half is dolphin kick
1:00 rest, check HR again
4 sets of:
3 x 100 @ 1:30- 25 swim primary stroke (build to 200 setup), then 75 free br 3/5/3
1 x 75 swim free br 3 @ :55
1 x 50 drill in primary stroke @ 1:10
3 x 50 swim in primary stroke @ 1:00
1st set desc 1-3
2nd set @ 200 GP
3rd set @ 2nd 50 split of 100 Goal Time
4th set all FAST @ :10 rest
50 easy drill between sets.
Until 7:15 finish up with...
100's free with shnorkels
1 @ 1:10- then 1 @ pace @ 1:40 (pick pace you can hold)
2/2
3/3
2/2
1/1
100 easy drill before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!
Wednesday, April 18, 2018
Wednesday, April 18, 2018- PM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is drill/drill/kick on back, by 25's
1:00 rest
3 sets of:
5 x 50 as follows:
odds- drill/kick by 25's @ 1:00
evens- swim/kick by 50's @ :50
After 1st set, 1 x 150 swim/kick by 25's IM order by 50's (NO FREE) @ 2:40
After 2nd set, 1 x 200 swim/kick on back by 50's in primary stroke NO FREE, neg split by 100's @ 3:20
After 3rd set, 1 x 150 swim/kick by 25's in 4th best stroke NO FREE, desc 50's 1-3 @ 2:40
1:00 rest after 3rd set only, then check HR.
15 x 50 swim in primary stroke @ 1:00 desc 1-3's to all out FAST, NO FREE (1 or 2 rounds of free okay after 3 rounds of primary stroke) with the following between sets of 3 x 50's:
After odd sets of 3 x 50, 1 x 150 swim free @ 1:45 or 1:55
After even sets of 3 x 50, 2 x 100 swim free @ 1:10 or 1:15 (1:20 if absolutely necessary)
1:00 rest after last time (5th round of 3 x 50) through, check HR
If there is time, until 6:00 p.m., finish up with...
4 x 25's fly drill with fins @ :40 (#3 is kick on back @ :20)
2 x 50 swim/kick fly by 25's @ 1:00 desc 1-2
Mix up the fly drills from round to round.
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited to race this weekend. Have a great day!
1:00 rest
3 sets of:
5 x 50 as follows:
odds- drill/kick by 25's @ 1:00
evens- swim/kick by 50's @ :50
After 1st set, 1 x 150 swim/kick by 25's IM order by 50's (NO FREE) @ 2:40
After 2nd set, 1 x 200 swim/kick on back by 50's in primary stroke NO FREE, neg split by 100's @ 3:20
After 3rd set, 1 x 150 swim/kick by 25's in 4th best stroke NO FREE, desc 50's 1-3 @ 2:40
1:00 rest after 3rd set only, then check HR.
15 x 50 swim in primary stroke @ 1:00 desc 1-3's to all out FAST, NO FREE (1 or 2 rounds of free okay after 3 rounds of primary stroke) with the following between sets of 3 x 50's:
After odd sets of 3 x 50, 1 x 150 swim free @ 1:45 or 1:55
After even sets of 3 x 50, 2 x 100 swim free @ 1:10 or 1:15 (1:20 if absolutely necessary)
1:00 rest after last time (5th round of 3 x 50) through, check HR
If there is time, until 6:00 p.m., finish up with...
4 x 25's fly drill with fins @ :40 (#3 is kick on back @ :20)
2 x 50 swim/kick fly by 25's @ 1:00 desc 1-2
Mix up the fly drills from round to round.
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited to race this weekend. Have a great day!
Tuesday, April 17, 2018
Wednesday Morning, April 18, 2018- AM Jr. Gold @ IL
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is drill/drill/kick on back, by 25's
1:00 rest
3 sets of:
5 x 50 as follows:
odds- drill/kick by 25's @ 1:00
evens- swim/kick by 50's @ :50
After 1st set, 1 x 150 swim/kick by 25's IM order by 50's (NO FREE) @ 2:40
After 2nd set, 1 x 200 swim/kick on back by 50's in primary stroke NO FREE, neg split by 100's @ 3:20
After 3rd set, 1 x 150 swim/kick by 25's in 4th best stroke NO FREE, desc 50's 1-3 @ 2:40
1:00 rest, check HR
LONG SWIM-
6 times through:
125 swim free br 3
75 kick on back- 25 breast kick, 50 choice kick
100 IM swim, except last 25 is free kick on back; desc this 100 1-3/4-6
Check HR after 6th time through
15 x 50 swim @ 1:00 desc 1-3's to all out FAST, in primary stroke NO FREE (1 or 2 rounds of free okay after 3 rounds) with the following between sets of 3 x 50's:
After odd sets of 3 x 50, 1 x 150 swim free @ 1:45;
After even sets of 3 x 50, 2 x 100 swim free @ 1:10 or 1:15 (1:20 if absolutely necessary)
1:00 rest after last time (5th round of 3 x 50) through, check HR
Until 7:15 a.m., finish up with...
4 x 25's fly drill with fins @ :40 (#3 is kick on back @ :20)
2 x 50 swim/kick fly by 25's @ 1:00 desc 1-2
Mix up the fly drills from round to round.
100 easy drill before you get out. Do an excellent job in school today and get excited to race this weekend. Have a great day!
1:00 rest
3 sets of:
5 x 50 as follows:
odds- drill/kick by 25's @ 1:00
evens- swim/kick by 50's @ :50
After 1st set, 1 x 150 swim/kick by 25's IM order by 50's (NO FREE) @ 2:40
After 2nd set, 1 x 200 swim/kick on back by 50's in primary stroke NO FREE, neg split by 100's @ 3:20
After 3rd set, 1 x 150 swim/kick by 25's in 4th best stroke NO FREE, desc 50's 1-3 @ 2:40
1:00 rest, check HR
LONG SWIM-
6 times through:
125 swim free br 3
75 kick on back- 25 breast kick, 50 choice kick
100 IM swim, except last 25 is free kick on back; desc this 100 1-3/4-6
Check HR after 6th time through
15 x 50 swim @ 1:00 desc 1-3's to all out FAST, in primary stroke NO FREE (1 or 2 rounds of free okay after 3 rounds) with the following between sets of 3 x 50's:
After odd sets of 3 x 50, 1 x 150 swim free @ 1:45;
After even sets of 3 x 50, 2 x 100 swim free @ 1:10 or 1:15 (1:20 if absolutely necessary)
1:00 rest after last time (5th round of 3 x 50) through, check HR
Until 7:15 a.m., finish up with...
4 x 25's fly drill with fins @ :40 (#3 is kick on back @ :20)
2 x 50 swim/kick fly by 25's @ 1:00 desc 1-2
Mix up the fly drills from round to round.
100 easy drill before you get out. Do an excellent job in school today and get excited to race this weekend. Have a great day!
Tuesday, April 17, 2018- PM Jr. Gold @ CM & IL
1 x 600- 300 freestyle, 300 reverse IM- your choice, mix up the IM today.
1:00 rest
3 sets of (CM go just 2 sets):
3 x 75 kick (with boards)/drill/drill by 25's @ 1:20
3 x 50 swim/kick by 25's @ :55 (2nd set @ :50, 3rd set @ :45)
Focus on UDK's, check HR after 3rd set
LONG SWIM- (IL skip the long swim and get straight to the 24 x 25 @ :40)
6 times through:
125 swim free br 3
75 kick on back- 25 breast kick, 50 choice kick
100 IM swim, except last 25 is free kick on back; desc this 100 1-3/4-6
Check HR after 6th time through
With fins,
24 x 25 in sets of 4 @ :40- the usual; odd sets of 4 are free, even sets of 4 are choice NO FREE
1:00 rest, check HR
Until 6:00., finish up with...
3 x 50 swim free with shnorkel @ :50
3 x 75 swim- odd rounds are 50 back/25 breast; even rounds go 25 back/50 breast, @ 1:15
No rest between sets, every 3rd set go the 50's @ :45.
100 easy drill before you get out. Do an excellent job with your HW tonight, and with drylands. Please remind your parents about COFFEE tonight while you're at drylands (7:15 p.m. at Harris Teeter). Have a great day!
1:00 rest
3 sets of (CM go just 2 sets):
3 x 75 kick (with boards)/drill/drill by 25's @ 1:20
3 x 50 swim/kick by 25's @ :55 (2nd set @ :50, 3rd set @ :45)
Focus on UDK's, check HR after 3rd set
LONG SWIM- (IL skip the long swim and get straight to the 24 x 25 @ :40)
6 times through:
125 swim free br 3
75 kick on back- 25 breast kick, 50 choice kick
100 IM swim, except last 25 is free kick on back; desc this 100 1-3/4-6
Check HR after 6th time through
With fins,
24 x 25 in sets of 4 @ :40- the usual; odd sets of 4 are free, even sets of 4 are choice NO FREE
1:00 rest, check HR
Until 6:00., finish up with...
3 x 50 swim free with shnorkel @ :50
3 x 75 swim- odd rounds are 50 back/25 breast; even rounds go 25 back/50 breast, @ 1:15
No rest between sets, every 3rd set go the 50's @ :45.
100 easy drill before you get out. Do an excellent job with your HW tonight, and with drylands. Please remind your parents about COFFEE tonight while you're at drylands (7:15 p.m. at Harris Teeter). Have a great day!
Tuesday Morning, April 17, 2018- AM Jr. Gold @ CM
1 x 600- 300 freestyle, 300 reverse IM- mix up the IM today.
1:00 rest
3 sets of:
3 x 75 kick (with boards)/drill/drill by 25's @ 1:20
3 x 50 swim/kick by 25's @ :55 (2nd set @ :50, 3rd set @ :45)
Focus on UDK's, check HR after 3rd set
LONG SWIM-
6 times through:
125 swim free br 3
75 kick on back- 25 breast kick, 50 choice kick
100 IM swim, except last 25 is free kick on back; desc this 100 1-3/4-6
Check HR after 6th time through
With fins,
24 x 25 in sets of 4 @ :40- the usual; odd sets of 4 are free, even sets of 4 are choice NO FREE
1:00 rest, check HR
Until 7:15 a.m., finish up with...
3 x 50 swim free with shnorkel @ :45
3 x 75 swim- odd rounds are 50 back/25 breast; even rounds go 25 back/50 breast, @ 1:10
No rest between sets, every 3rd set go the 50's @ :40.
100 easy drill before you get out. Do an excellent job in school today, and with drylands tonight. Please remind your parents about COFFEE tonight while you're at drylands (7:15 p.m. at Harris Teeter). Have a great day!
1:00 rest
3 sets of:
3 x 75 kick (with boards)/drill/drill by 25's @ 1:20
3 x 50 swim/kick by 25's @ :55 (2nd set @ :50, 3rd set @ :45)
Focus on UDK's, check HR after 3rd set
LONG SWIM-
6 times through:
125 swim free br 3
75 kick on back- 25 breast kick, 50 choice kick
100 IM swim, except last 25 is free kick on back; desc this 100 1-3/4-6
Check HR after 6th time through
With fins,
24 x 25 in sets of 4 @ :40- the usual; odd sets of 4 are free, even sets of 4 are choice NO FREE
1:00 rest, check HR
Until 7:15 a.m., finish up with...
3 x 50 swim free with shnorkel @ :45
3 x 75 swim- odd rounds are 50 back/25 breast; even rounds go 25 back/50 breast, @ 1:10
No rest between sets, every 3rd set go the 50's @ :40.
100 easy drill before you get out. Do an excellent job in school today, and with drylands tonight. Please remind your parents about COFFEE tonight while you're at drylands (7:15 p.m. at Harris Teeter). Have a great day!
Monday, April 16, 2018
Monday, April 16, 2018- PM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
4 x 100 @ 1:50- odds drill/swim by 25's choice (NO FREE on #3 & 5); evens are kick on back desc 1-3 to what you can
4 x 75 @ 1:25- 50 dolph kick with breaststroke pull & flip turns, last 25 dolph kick on side
4 x 125 @ 2:15- 50 swim breaststroke (desc 1-2), 75 drill/swim/drill by 25's in 4th best stroke NO FREE
8 x 25 partner kick with boards @ :45- forward somersault at midpool, 2nd half is always breaststroke kick
1:00 rest, check HR
3 sets of:
3 x 100 kick 50 on back/50 with boards @ 1:50
3 x 50 swim/kick by 25's in 4th best stroke NO FREE @ :55, desc 1-3
3 x 75 kick- 25 with boards NO FREE, 50 on back choice- focus on UDK's past flags, @ 1:15 (@ 1:20 if needed)
1 x 100 swim free br 3/5 by 50's @ 1:15 (@ 1:20 for Lane 1)
:30 rest, check HR
BROKEN 100 kick with boards- 25/50/25 @ :10 rest, kick should be primary stroke kick
1:00 rest between sets, check HR
If there is time, finish up with...
3 x 75 swim free with shnorkels & choice toys @ 1:10
3 x 50 swim/kick by 25's IM order by round @ :55
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited to race this weekend. Please remind your parents about COFFEE on Tuesday Night while you're at drylands. Have a great day!
1:00 rest
4 x 100 @ 1:50- odds drill/swim by 25's choice (NO FREE on #3 & 5); evens are kick on back desc 1-3 to what you can
4 x 75 @ 1:25- 50 dolph kick with breaststroke pull & flip turns, last 25 dolph kick on side
4 x 125 @ 2:15- 50 swim breaststroke (desc 1-2), 75 drill/swim/drill by 25's in 4th best stroke NO FREE
8 x 25 partner kick with boards @ :45- forward somersault at midpool, 2nd half is always breaststroke kick
1:00 rest, check HR
3 sets of:
3 x 100 kick 50 on back/50 with boards @ 1:50
3 x 50 swim/kick by 25's in 4th best stroke NO FREE @ :55, desc 1-3
3 x 75 kick- 25 with boards NO FREE, 50 on back choice- focus on UDK's past flags, @ 1:15 (@ 1:20 if needed)
1 x 100 swim free br 3/5 by 50's @ 1:15 (@ 1:20 for Lane 1)
:30 rest, check HR
BROKEN 100 kick with boards- 25/50/25 @ :10 rest, kick should be primary stroke kick
1:00 rest between sets, check HR
If there is time, finish up with...
3 x 75 swim free with shnorkels & choice toys @ 1:10
3 x 50 swim/kick by 25's IM order by round @ :55
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited to race this weekend. Please remind your parents about COFFEE on Tuesday Night while you're at drylands. Have a great day!
Monday Morning, April 16, 2018- AM Jr. Gold @ CM & IL
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
6 x 100 @ 1:45- odds drill/swim by 25's choice (NO FREE on #3 & 5); evens are kick on back desc 1-3 to what you can
6 x 75 @ 1:20- 50 dolph kick with breaststroke pull & flip turns, last 25 dolph kick on side
4 x 125 @ 2:15- 50 swim breaststroke (desc 1-2), 75 drill/swim/drill by 25's in 4th best stroke NO FREE
8 x 25 partner kick with boards @ :45- forward somersault at midpool, 2nd half is always breaststroke kick
1:00 rest, check HR
3 sets of:
4 x 100 kick 50 on back/50 with boards @ 1:40
4 x 50 swim/kick by 25's in 4th best stroke NO FREE @ :55, desc 1-4
4 x 75 kick- 25 with boards NO FREE, 50 on back choice- focus on UDK's past flags, @ 1:10 (@ 1:15 if needed)
1* x 100 swim free br 3/5 by 50's @ 1:10
:30 rest, check HR
BROKEN 100* kick with boards- 25/50/25 @ :10 rest
*add 1 x 100 in each round; BROKEN KICK is 150 in 2nd set (50/2 x 25/50) and 200 in 3rd set (75/2 x 25/75)
1:00 rest between sets, check HR
If there is time, finish up with...
3 x 75 swim free with shnorkels & choice toys @ 1:00
3 x 50 swim/kick by 25's IM order by round @ :50
100 easy drill before you get out. Do an excellent job in school today and get excited to race next weekend. Please remind your parents about COFFEE on Tuesday Night while you're at drylands. Have a great day!
1:00 rest
6 x 100 @ 1:45- odds drill/swim by 25's choice (NO FREE on #3 & 5); evens are kick on back desc 1-3 to what you can
6 x 75 @ 1:20- 50 dolph kick with breaststroke pull & flip turns, last 25 dolph kick on side
4 x 125 @ 2:15- 50 swim breaststroke (desc 1-2), 75 drill/swim/drill by 25's in 4th best stroke NO FREE
8 x 25 partner kick with boards @ :45- forward somersault at midpool, 2nd half is always breaststroke kick
1:00 rest, check HR
3 sets of:
4 x 100 kick 50 on back/50 with boards @ 1:40
4 x 50 swim/kick by 25's in 4th best stroke NO FREE @ :55, desc 1-4
4 x 75 kick- 25 with boards NO FREE, 50 on back choice- focus on UDK's past flags, @ 1:10 (@ 1:15 if needed)
1* x 100 swim free br 3/5 by 50's @ 1:10
:30 rest, check HR
BROKEN 100* kick with boards- 25/50/25 @ :10 rest
*add 1 x 100 in each round; BROKEN KICK is 150 in 2nd set (50/2 x 25/50) and 200 in 3rd set (75/2 x 25/75)
1:00 rest between sets, check HR
If there is time, finish up with...
3 x 75 swim free with shnorkels & choice toys @ 1:00
3 x 50 swim/kick by 25's IM order by round @ :50
100 easy drill before you get out. Do an excellent job in school today and get excited to race next weekend. Please remind your parents about COFFEE on Tuesday Night while you're at drylands. Have a great day!
Sunday, April 15, 2018- Combined Jr. Gold @ IL
1 x 600- 300 swim free, 300 reverse Im- each 100 is drill/kick by 50's
1:00 rest
3 x 75 kick @ 1:30 descend, 25 dolph kick with boards, 50 choice on back
3 x 75 kick @ 1:30 descend, 25 breast kick w/boards, 50 choice on back
3 x 75 kick @ 1:30 descend, 25 free kick w/boards, 50 choice on back NO FREE
3 x 75 kick IM order with boards descend 1-3 @ 1:30
1:00 rest, check HR
18 x 50's in sets of 6-
3- swim/kick by 25's @ :45 (or @ :50)
3- swim/kick by 25's @ 1:05, desc 1-3 to all out FAST
1-6 are free;
7-12 are primary NO FREE;
13-18 are choice- but all one stroke
With fins, finish up with...
3 x 150 swim free descend 1-3 @ 2:40
3 x 100 swim/kick choice by 50's desc 1-3 @ 2:00
3 x 50 swim in primary stroke @ 1:15 desc 1-3
Then take fins off and repeat.
If there is time...
1 x 400 swim free with Swamp Turns.
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. Get excited to race next weekend and Annapolis & have a great day!
1:00 rest
3 x 75 kick @ 1:30 descend, 25 dolph kick with boards, 50 choice on back
3 x 75 kick @ 1:30 descend, 25 breast kick w/boards, 50 choice on back
3 x 75 kick @ 1:30 descend, 25 free kick w/boards, 50 choice on back NO FREE
3 x 75 kick IM order with boards descend 1-3 @ 1:30
1:00 rest, check HR
18 x 50's in sets of 6-
3- swim/kick by 25's @ :45 (or @ :50)
3- swim/kick by 25's @ 1:05, desc 1-3 to all out FAST
1-6 are free;
7-12 are primary NO FREE;
13-18 are choice- but all one stroke
With fins, finish up with...
3 x 150 swim free descend 1-3 @ 2:40
3 x 100 swim/kick choice by 50's desc 1-3 @ 2:00
3 x 50 swim in primary stroke @ 1:15 desc 1-3
Then take fins off and repeat.
If there is time...
1 x 400 swim free with Swamp Turns.
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. Get excited to race next weekend and Annapolis & have a great day!
Saturday, April 14, 2018
Saturday Morning, April 14, 2018- Combined Jr. Gold @ CM
After PMI...
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kik/skulling, by 25's
1:00 rest
With fins,
25's fly drilling- different drills in sets of 5 or 6
25's alternating swim fly and kick
Take fins off, check HR
6 x 75 @ 1:20- 25 ra2 la2 free drill, 25 fly kick on side, 25 blow it out the back fly drill
4 x 125 @ 2:15- 25 fist free drill br 3, 50 swim free br 3, 50 drill/swim by 25's choice NO FREE
12 x 100 @ 1:35 (@ 1:45 for Lane 1) in sets of 3 as follows:
1- 25 swim fly, 50 swim free br 3/5 by 25's, 25 kick on back
2- 25 swim fly, 25 swim choice, 50 kick on back, focus on UDK's
3- 25 swim fly, 75 kick- 25 on back, 50 with boards
:15 extra rest after #3 to check HR, then 4-9 straight, then :15 extra rest to check HR again before 10-12
1:00 rest, check HR
TEST SET:
8 x 50 kick FAST for time with boards @ 1:10- keep track of average & fastest times.
Until 10 a.m., finish up with...
75's swim free with shnorkels- 3 @ 1:05 (1:15), 1 @ :55 (1:00); 2 @ 1:05 (1:15), 1 @ :55 (1:00); 1/1
You can add or change toys after each round of 9; paddles & buoys only for one round, and not the same round.
100 easy drill before you get out. Do an excellent job with your HW this weekend, and with drylands today. Be sure to wear sunscreen if you have to be outside. Tomorrow night at Ida Lee, 6-7:30 p.m. Have a great day!
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kik/skulling, by 25's
1:00 rest
With fins,
25's fly drilling- different drills in sets of 5 or 6
25's alternating swim fly and kick
Take fins off, check HR
6 x 75 @ 1:20- 25 ra2 la2 free drill, 25 fly kick on side, 25 blow it out the back fly drill
4 x 125 @ 2:15- 25 fist free drill br 3, 50 swim free br 3, 50 drill/swim by 25's choice NO FREE
12 x 100 @ 1:35 (@ 1:45 for Lane 1) in sets of 3 as follows:
1- 25 swim fly, 50 swim free br 3/5 by 25's, 25 kick on back
2- 25 swim fly, 25 swim choice, 50 kick on back, focus on UDK's
3- 25 swim fly, 75 kick- 25 on back, 50 with boards
:15 extra rest after #3 to check HR, then 4-9 straight, then :15 extra rest to check HR again before 10-12
1:00 rest, check HR
TEST SET:
8 x 50 kick FAST for time with boards @ 1:10- keep track of average & fastest times.
Until 10 a.m., finish up with...
75's swim free with shnorkels- 3 @ 1:05 (1:15), 1 @ :55 (1:00); 2 @ 1:05 (1:15), 1 @ :55 (1:00); 1/1
You can add or change toys after each round of 9; paddles & buoys only for one round, and not the same round.
100 easy drill before you get out. Do an excellent job with your HW this weekend, and with drylands today. Be sure to wear sunscreen if you have to be outside. Tomorrow night at Ida Lee, 6-7:30 p.m. Have a great day!
Thursday, April 12, 2018
Thursday, April 12, 2018- Combined Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- go 3 x 100 reverse IM's drill, except #2 is all kick on back
1:00 rest
3 x 150 @ :10 rest
odds- drill/kick by 25's (#1 free, #3 is choice NO FREE); #2 is kick/skulling by 25's
Check HR, then everybody together...
16 x 25 in primary stroke as follows:
1-6 @ :35, odds drill, evens swim (count strokes/get time & add, desc that #)
7-10 @ :40, odds 15/10, evens build to FAST finish
11-16 @ :35, odds swim FAST, evens choice kick- but FAST UDK's to the breakout
Check HR, then finish up with...
3 x 300 @ 5:30
200 swim free with shnorkels- steady head position, roll hips evenly;
100 swim/kick on back in primary stroke by 25's, neg split this 100 (NO shnorkel)
1:00 rest, check HR again
3 x sets of:
5 x 100 kick- odds are IM order by 25's with boards (@ 1:45 in 1st set, @ 1:40 in 2nd & 3rd), evens change from round to round (1st set go kick free/NO FREE by 50's on back @ 1:45)
1 x 150 swim (free in 1st set, primary NO FREE in 2nd set, choice in 3rd set), descend the 3 x 50's to 200 "set up"
1 x 200 kick FAST for time- different from round to round; 1st set, 200 free kick with boards
1:00 rest, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight, and get excited for our first TEST SET on Saturday. Have a great day!
1:00 rest
3 x 150 @ :10 rest
odds- drill/kick by 25's (#1 free, #3 is choice NO FREE); #2 is kick/skulling by 25's
Check HR, then everybody together...
16 x 25 in primary stroke as follows:
1-6 @ :35, odds drill, evens swim (count strokes/get time & add, desc that #)
7-10 @ :40, odds 15/10, evens build to FAST finish
11-16 @ :35, odds swim FAST, evens choice kick- but FAST UDK's to the breakout
Check HR, then finish up with...
3 x 300 @ 5:30
200 swim free with shnorkels- steady head position, roll hips evenly;
100 swim/kick on back in primary stroke by 25's, neg split this 100 (NO shnorkel)
1:00 rest, check HR again
3 x sets of:
5 x 100 kick- odds are IM order by 25's with boards (@ 1:45 in 1st set, @ 1:40 in 2nd & 3rd), evens change from round to round (1st set go kick free/NO FREE by 50's on back @ 1:45)
1 x 150 swim (free in 1st set, primary NO FREE in 2nd set, choice in 3rd set), descend the 3 x 50's to 200 "set up"
1 x 200 kick FAST for time- different from round to round; 1st set, 200 free kick with boards
1:00 rest, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight, and get excited for our first TEST SET on Saturday. Have a great day!
Wednesday, April 11, 2018
Thursday Morning, April 12, 2018- AM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- go 3 x 100 reverse IM's drill, except #2 is all kick on back
1:00 rest
3 x 150 @ :10 rest
odds- drill/kick by 25's (#1 free, #3 is choice NO FREE); #2 is kick/skulling by 25's
Check HR, then everybody together...
16 x 25 in primary stroke as follows:
1-6 @ :35, odds drill, evens swim (count strokes/get time & add, desc that #)
7-10 @ :40, odds 15/10, evens build to FAST finish
11-16 @ :35, odds swim FAST, evens choice kick- but FAST UDK's to the breakout
Check HR, then finish up with...
3 x 300 @ 5:00
200 swim free with shnorkels- steady head position, roll hips evenly;
100 swim/kick on back in primary stroke by 25's, neg split this 100 (NO shnorkel)
1:00 rest, check HR again
3 x sets of:
7 x 100 kick- odds are IM order by 25's with boards (@ 1:35 in 1st set, @ 1:30 in 2nd & 3rd), evens change from round to round (1st set go kick free/NO FREE by 50's on back @ 1:35)
1 x 150 swim (free in 1st set, primary NO FREE in 2nd set, choice in 3rd set), descend the 3 x 50's to 200 "set up"
1 x 200 kick FAST for time- different from round to round; 1st set, 200 free kick with boards
1:00 rest, check HR
If there is time, finish up with...
50's swim/kick by 25's IM order by 50's @ :50- focus on UDK for fly, tempo on back, and a big kick on breaststroke. Take :30 rest after every 9 x 50, check HR
100 easy drill before you get out. Do an excellent job in school today, and get excited for RACE DAY tomorrow. Have a great day!
1:00 rest
3 x 150 @ :10 rest
odds- drill/kick by 25's (#1 free, #3 is choice NO FREE); #2 is kick/skulling by 25's
Check HR, then everybody together...
16 x 25 in primary stroke as follows:
1-6 @ :35, odds drill, evens swim (count strokes/get time & add, desc that #)
7-10 @ :40, odds 15/10, evens build to FAST finish
11-16 @ :35, odds swim FAST, evens choice kick- but FAST UDK's to the breakout
Check HR, then finish up with...
3 x 300 @ 5:00
200 swim free with shnorkels- steady head position, roll hips evenly;
100 swim/kick on back in primary stroke by 25's, neg split this 100 (NO shnorkel)
1:00 rest, check HR again
3 x sets of:
7 x 100 kick- odds are IM order by 25's with boards (@ 1:35 in 1st set, @ 1:30 in 2nd & 3rd), evens change from round to round (1st set go kick free/NO FREE by 50's on back @ 1:35)
1 x 150 swim (free in 1st set, primary NO FREE in 2nd set, choice in 3rd set), descend the 3 x 50's to 200 "set up"
1 x 200 kick FAST for time- different from round to round; 1st set, 200 free kick with boards
1:00 rest, check HR
If there is time, finish up with...
50's swim/kick by 25's IM order by 50's @ :50- focus on UDK for fly, tempo on back, and a big kick on breaststroke. Take :30 rest after every 9 x 50, check HR
100 easy drill before you get out. Do an excellent job in school today, and get excited for RACE DAY tomorrow. Have a great day!
Wednesday, April 11, 2018- PM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is drill/drill/skulling by 25's
1:00 rest
4 x 150 @ :15 seconds rest-
fist free br 3/2 kicks 1 pull breast drill, choice drill NO FREE- by 50's
Everybody together...
12 x 25 as follows:
1&2- breast pull with free kick @ :40
#3- kick choice on back FAST, focus on 4 UDK's off the wall, all @ :25
1:00 rest, check HR
3 x 50 swim breast/free by 25's @ :55
1 x 50 kick FAST breast/free with boards @ 1:00
3 x 50 swim breast/free @ :50
2 x 50 kick FAST breast/free with boards @ 1:00
3 x 50 swim breast/free @ :45
3 x 50 kick FAST breast/free with boards @ 1:00
:30 rest, check HR, then...
3 x 150 @ 3:00 desc 1-3, 50 swim back/breast/free, #3 should be juicy!
With shnorkels...paddles for one round if you'd like
3 sets of:
8 x 50 swim free @ :50- except #3, 5 & 7 are @ :40
1 x 150 swim free (NO SHNORKELS), get time & descend 1-3 to something FAST
1:00 rest between sets, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight & start thinking about your goals for long course. Have a great day!
1:00 rest
4 x 150 @ :15 seconds rest-
fist free br 3/2 kicks 1 pull breast drill, choice drill NO FREE- by 50's
Everybody together...
12 x 25 as follows:
1&2- breast pull with free kick @ :40
#3- kick choice on back FAST, focus on 4 UDK's off the wall, all @ :25
1:00 rest, check HR
3 x 50 swim breast/free by 25's @ :55
1 x 50 kick FAST breast/free with boards @ 1:00
3 x 50 swim breast/free @ :50
2 x 50 kick FAST breast/free with boards @ 1:00
3 x 50 swim breast/free @ :45
3 x 50 kick FAST breast/free with boards @ 1:00
:30 rest, check HR, then...
3 x 150 @ 3:00 desc 1-3, 50 swim back/breast/free, #3 should be juicy!
With shnorkels...paddles for one round if you'd like
3 sets of:
8 x 50 swim free @ :50- except #3, 5 & 7 are @ :40
1 x 150 swim free (NO SHNORKELS), get time & descend 1-3 to something FAST
1:00 rest between sets, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight & start thinking about your goals for long course. Have a great day!
Tuesday, April 10, 2018
Wednesday Morning, April 11, 2018- AM Jr. Gold @ IL
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling by 25's
1:00 rest
6 x 100-
odds- 50 fist free drill br 3, 50 choice kick on back @ 1:45
evens- drill, swim (dps), swim (build), kick on back- by 25's @ 1:50
2 x 200 in primary stroke (NO FREE) @ :15 rest-
#1- 50 drill, 25 kick build, 50 drill, 25 kick FAST, 50 drill
#2- 50 swim dps, 25 drill, 50 swim like 200 set up, 25 drill, 50 swim like 1st 50 of 100
After 2nd 200, check HR, then everybody together...
12 x half pool sprints @ :35- change strokes after every 3; can go kick with boards for 3 if you'd like
1:00 rest, check HR
9 x 150 as follow (3 sets of 3):
#1- 25 swim fly, 50 swim back, 50 swim breast, 25 kick free on back @ 2:30 (good tempo on backstroke, big kick on breaststroke)
#2- 50 swim in primary stroke (NO FREE), 25 kick with boards (primary stroke)- 2nd 75 is FASTER than 1st 75, @ 2:30
#3- swim free br 3 (50) then 5 (25)- 2x, @ 2:00
:30 rest after #3, check HR, then last 6 all in a row.
Check HR after #9, then 1:00 rest
With fins:
15 x 25 as follows:
1&2, choice drill in 4th best stroke NO FREE @ :40
#3- kick on back @ :20- hustle to make this interval
Check HR, then take off fins.
Until 7:15 a.m., finish up with...
2 x 50 breast pull with buoy (NO KICKING) @ 1:00 (@ 1:10 if needed)
3 x 50 swim/kick by 25's in 4th best stroke NO FREE, desc 1-3 to something juicy! All @ 1:00
No rest between sets, check HR after last 50.
Do an excellent job in school today and get excited for the long course racing. Have a great day!
1:00 rest
6 x 100-
odds- 50 fist free drill br 3, 50 choice kick on back @ 1:45
evens- drill, swim (dps), swim (build), kick on back- by 25's @ 1:50
2 x 200 in primary stroke (NO FREE) @ :15 rest-
#1- 50 drill, 25 kick build, 50 drill, 25 kick FAST, 50 drill
#2- 50 swim dps, 25 drill, 50 swim like 200 set up, 25 drill, 50 swim like 1st 50 of 100
After 2nd 200, check HR, then everybody together...
12 x half pool sprints @ :35- change strokes after every 3; can go kick with boards for 3 if you'd like
1:00 rest, check HR
9 x 150 as follow (3 sets of 3):
#1- 25 swim fly, 50 swim back, 50 swim breast, 25 kick free on back @ 2:30 (good tempo on backstroke, big kick on breaststroke)
#2- 50 swim in primary stroke (NO FREE), 25 kick with boards (primary stroke)- 2nd 75 is FASTER than 1st 75, @ 2:30
#3- swim free br 3 (50) then 5 (25)- 2x, @ 2:00
:30 rest after #3, check HR, then last 6 all in a row.
Check HR after #9, then 1:00 rest
With fins:
15 x 25 as follows:
1&2, choice drill in 4th best stroke NO FREE @ :40
#3- kick on back @ :20- hustle to make this interval
Check HR, then take off fins.
Until 7:15 a.m., finish up with...
2 x 50 breast pull with buoy (NO KICKING) @ 1:00 (@ 1:10 if needed)
3 x 50 swim/kick by 25's in 4th best stroke NO FREE, desc 1-3 to something juicy! All @ 1:00
No rest between sets, check HR after last 50.
Do an excellent job in school today and get excited for the long course racing. Have a great day!
Tuesday, April 10, 2018- PM Jr. Gold @ CM & IL
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
4 x 50 @ 1:00- ra2 la2 free, 2 kicks 1 pull breast drill by 25's
4 x 75 @ 1:20- 25 breast kick on back, 50 dolphin kick breast pull drill
6 x 25 sit & spin backstroke drill @ :40- get shoulders up out of the water!
6 x 75 @ 1:20- 25 1/2 ra back 1/2 la back, 25 swim backstroke (build), 25 breast pull with free kick
8 x 25 partner kicks with boards- backward somersault at midpool, @ :45- race these!
1:00 rest, check HR
LONG SWIM-
1 time through...
150 kick IM order on back, focus on 4 UDK's
100 swim- 25 fly build to FAST turn, 75 free br 3/5/3 by 25's
150 swim back/breast by 75's
100 kick IM order on back, 50 kick breast FAST with boards
100 swim- 25 fly (FAST turn), 75 free br 3/5/3
150 swim back/breast by 25's
50 fly kick on back, 100 kick FAST free/breast by 50's with boards
100 swim- 25 fly (FAST turn), 75 free br 3/5/3 by 25's)
150 swim back/breast by 75's
150 kick FAST IM order by 50's with boards
100 swim- 25 fly FAST turn, 75 free
150 swim back/breast by 75's
1:00 rest, check HR
Until 6:00 p.m. (5:30 IL), finish up with...
Partner 25's swim in heats (no interval), from a push, two at a time (go same stroke, side by side); change strokes after every 2 x 25's.
100 easy drill before you get out. Do an excellent job in school today & with drylands tonight. Have a great day!
1:00 rest
4 x 50 @ 1:00- ra2 la2 free, 2 kicks 1 pull breast drill by 25's
4 x 75 @ 1:20- 25 breast kick on back, 50 dolphin kick breast pull drill
6 x 25 sit & spin backstroke drill @ :40- get shoulders up out of the water!
6 x 75 @ 1:20- 25 1/2 ra back 1/2 la back, 25 swim backstroke (build), 25 breast pull with free kick
8 x 25 partner kicks with boards- backward somersault at midpool, @ :45- race these!
1:00 rest, check HR
LONG SWIM-
1 time through...
150 kick IM order on back, focus on 4 UDK's
100 swim- 25 fly build to FAST turn, 75 free br 3/5/3 by 25's
150 swim back/breast by 75's
100 kick IM order on back, 50 kick breast FAST with boards
100 swim- 25 fly (FAST turn), 75 free br 3/5/3
150 swim back/breast by 25's
50 fly kick on back, 100 kick FAST free/breast by 50's with boards
100 swim- 25 fly (FAST turn), 75 free br 3/5/3 by 25's)
150 swim back/breast by 75's
150 kick FAST IM order by 50's with boards
100 swim- 25 fly FAST turn, 75 free
150 swim back/breast by 75's
1:00 rest, check HR
Until 6:00 p.m. (5:30 IL), finish up with...
Partner 25's swim in heats (no interval), from a push, two at a time (go same stroke, side by side); change strokes after every 2 x 25's.
100 easy drill before you get out. Do an excellent job in school today & with drylands tonight. Have a great day!
Tuesday Morning10, 2018- AM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
4 x 50 @ 1:00- ra2 la2 free, 2 kicks 1 pull breast drill by 25's
4 x 75 @ 1:20- 25 breast kick on back, 50 dolphin kick breast pull drill
6 x 25 sit & spin backstroke drill @ :35
6 x 75 @ 1:15- 25 1/2 ra back 1/2 la back, 25 swim backstroke (build), 25 breast pull with free kick
8 x 25 partner kicks with boards- backward somersault at midpool
1:00 rest, check HR
15 x 100-
2- swim back/breast @ 1:30 desc 1-2 to something juicy
#3- swim free br 3 @ 1:10 (#3), others @ 1:05;
:30 rest after #6 and #12
Check HR
LONG SWIM-
1 time through...
150 kick IM order on back, focus on 4 UDK's
100 swim- 25 fly build to FAST turn, 75 free br 3/5/3 by 25's
150 swim back/breast by 75's
100 kick IM order on back, 50 kick breast FAST with boards
100 swim- 25 fly (FAST turn), 75 free br 3/5/3
150 swim back/breast by 25's
50 fly kick on back, 100 kick FAST free/breast by 50's with boards
100 swim- 25 fly (FAST turn), 75 free br 3/5/3 by 25's)
150 swim back/breast by 75's
150 kick FAST IM order by 50's with boards
100 swim- 25 fly FAST turn, 75 free
150 swim back/breast by 75's
1:00 rest, check HR
Until 7:15 a.m,, finish up with...
Partner 25's swim in heats (no interval)
100 easy drill before you get out. Do an excellent job in school today & with drylands tonight. Have a great day!
1:00 rest
4 x 50 @ 1:00- ra2 la2 free, 2 kicks 1 pull breast drill by 25's
4 x 75 @ 1:20- 25 breast kick on back, 50 dolphin kick breast pull drill
6 x 25 sit & spin backstroke drill @ :35
6 x 75 @ 1:15- 25 1/2 ra back 1/2 la back, 25 swim backstroke (build), 25 breast pull with free kick
8 x 25 partner kicks with boards- backward somersault at midpool
1:00 rest, check HR
15 x 100-
2- swim back/breast @ 1:30 desc 1-2 to something juicy
#3- swim free br 3 @ 1:10 (#3), others @ 1:05;
:30 rest after #6 and #12
Check HR
LONG SWIM-
1 time through...
150 kick IM order on back, focus on 4 UDK's
100 swim- 25 fly build to FAST turn, 75 free br 3/5/3 by 25's
150 swim back/breast by 75's
100 kick IM order on back, 50 kick breast FAST with boards
100 swim- 25 fly (FAST turn), 75 free br 3/5/3
150 swim back/breast by 25's
50 fly kick on back, 100 kick FAST free/breast by 50's with boards
100 swim- 25 fly (FAST turn), 75 free br 3/5/3 by 25's)
150 swim back/breast by 75's
150 kick FAST IM order by 50's with boards
100 swim- 25 fly FAST turn, 75 free
150 swim back/breast by 75's
1:00 rest, check HR
Until 7:15 a.m,, finish up with...
Partner 25's swim in heats (no interval)
100 easy drill before you get out. Do an excellent job in school today & with drylands tonight. Have a great day!
Monday, April 9, 2018
Monday Afternoon, April 9, 2018- PM Jr. Gold @ CM
1:00 rest
12 x 25 @ :35-
1&2- breast pull with free kick
#3- kick on back, small FAST UDK to halfway
15 x 50 in sets of 5-
1&2- choice drill/kick breaststroke @ 1:00 (all breaststroke)
3, 4 &5- swim breast/free by 25's @ :55 (get :05 faster by round)
1:00 rest, check HR
6 x 200 kick as follows:
Choice on back, focus on 4 UDK off each wall, all @ 3:40; except...
#1 & 4, 3rd 50 is FAST breast kick with boards
#2 & 5, 2nd 50 is FAST free kick with boards
#3 & 6, 1st 50 is FAST dolphin kick with boards
1:00 rest, check HR
3 x 5-minute swims freestyle (with shnorkel) @ 6:00, keep track of yardage and increase from #1-3
If there is time, from mid-pool...
Work on IM transition turns.
100 easy drill before you get out. Do an excellent job with your HW and start thinking about your long course goals. Have a great day!
Monday Morning, April 9, 2018- AM Jr. Gold @ CM & IL
1 x 600- 300 swim free, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
12 x 25 @ :35-
1&2- breast pull with free kick
#3- kick on back, UDK to halfway
12 x 50 in sets of 4
1&2- choice drill/kick breaststroke @ 1:00 (all breaststroke)
3&4- swim breast/free by 25's @ :50 (get :05 faster by round)
1:00 rest, check HR
6 x 200 kick as follows:
Choice on back, focus on 4 UDK off each wall, all @ 3:20; except...
#1 & 4, 3rd 50 is FAST breast kick with boards
#2 & 5, 2nd 50 is FAST free kick with boards
#3 & 6, 1st 50 is FAST dolphin kick with boards
1:00 rest, check HR
6 x 5-minute swims @ 6:00, keep track of yardage and increase from #1-3 (with shnorkels), and 4-6 either backstroke or IM (75's only, no free)
15 x 100
2- swim back/breast @ 1:30 desc
#3- swim free br 3 @ 1:05
:30 rest after #6
If there is time, from mid-pool...
Work on IM turns.
100 easy drill before you get out. Do an excellent job in school today and start thinking about your long course goals. Have a great day!
1:00 rest
12 x 25 @ :35-
1&2- breast pull with free kick
#3- kick on back, UDK to halfway
12 x 50 in sets of 4
1&2- choice drill/kick breaststroke @ 1:00 (all breaststroke)
3&4- swim breast/free by 25's @ :50 (get :05 faster by round)
1:00 rest, check HR
6 x 200 kick as follows:
Choice on back, focus on 4 UDK off each wall, all @ 3:20; except...
#1 & 4, 3rd 50 is FAST breast kick with boards
#2 & 5, 2nd 50 is FAST free kick with boards
#3 & 6, 1st 50 is FAST dolphin kick with boards
1:00 rest, check HR
6 x 5-minute swims @ 6:00, keep track of yardage and increase from #1-3 (with shnorkels), and 4-6 either backstroke or IM (75's only, no free)
15 x 100
2- swim back/breast @ 1:30 desc
#3- swim free br 3 @ 1:05
:30 rest after #6
If there is time, from mid-pool...
Work on IM turns.
100 easy drill before you get out. Do an excellent job in school today and start thinking about your long course goals. Have a great day!
Sunday, April 8, 2018
Sunday, April 8, 2018- Combined Jr. Gold @ IDA LEE
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
With fins:
6 x 25 @ :35- 3k 1 pull fly drill- breathe at the front of the stroke
6 x 75 @ 1:20- ra2 fly, la fly, fly kick on side by 25's- breathe to the front, breathe every stroke
:30 rest, check HR and then take off fins, then...
1 x 300- kick/drill/swim (from a dive) build to FAST
1:00 rest, check HR again
9 x 50 in sets of 3 as follows:
1&3, swim/kick by 25's- all fly, get time
#2- your choice
1st 3 @ :50, 2nd 3 @ :45, last 3 @ 1:00 descend 1-3 to something juicy!
1:00 rest, check HR
Until 7:30 p.m.,
1 x 75 kick @ 1:30- 25 dolph kick with boards FAST, 50 on back (free/breast by 25's)
2* x 50 kick free with boards @ :50 (or :55)
1 x 75 kick @ 1:30- 50 on back (dolph/free by 25's), 25 kick breast w/boards FAST
1 x 150 swim free br 3 @ 1:40 or 1:55 (Lane 1)
Check HR after each round;
*add 1 x 50 in each round up to 5 x 50 kick @ :50 or :55
100 easy drill before you get out. Do an excellent job with your HW tonight- make sure you're ready for the week ahead. Have a great day!
1:00 rest
With fins:
6 x 25 @ :35- 3k 1 pull fly drill- breathe at the front of the stroke
6 x 75 @ 1:20- ra2 fly, la fly, fly kick on side by 25's- breathe to the front, breathe every stroke
:30 rest, check HR and then take off fins, then...
1 x 300- kick/drill/swim (from a dive) build to FAST
1:00 rest, check HR again
9 x 50 in sets of 3 as follows:
1&3, swim/kick by 25's- all fly, get time
#2- your choice
1st 3 @ :50, 2nd 3 @ :45, last 3 @ 1:00 descend 1-3 to something juicy!
1:00 rest, check HR
Until 7:30 p.m.,
1 x 75 kick @ 1:30- 25 dolph kick with boards FAST, 50 on back (free/breast by 25's)
2* x 50 kick free with boards @ :50 (or :55)
1 x 75 kick @ 1:30- 50 on back (dolph/free by 25's), 25 kick breast w/boards FAST
1 x 150 swim free br 3 @ 1:40 or 1:55 (Lane 1)
Check HR after each round;
*add 1 x 50 in each round up to 5 x 50 kick @ :50 or :55
100 easy drill before you get out. Do an excellent job with your HW tonight- make sure you're ready for the week ahead. Have a great day!
Saturday Morning, April 7, 2018- Combined Jr. Gold @ IDA LEE
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/swim/deill by 25's
1:00 rest
6 x 25 @ :40 "blow it out the back" fly drill, then put fins on
With fins,
9 x 75 breast pull with dolphin kick, desc 1-3's @ 1:30- with FLIP TURNS
1:00 rest, check HR & take fins off
5 sets of:
2 x 100 @ 1:35 (or @ 1:35 Lane 1)- 25 swim breast, 25 swim free br 3, 25 kick on back (UDK), 25 swim fly; desc 1-2
1 x 100 swim free br 3/5 by 50's @ 1:15 (or @ 1:20 Lane 1; anybody for @ 1:10?)
1 x 100 kick FAST for time- will be different from round to round
:30 rest between sets, check HR
After 5th set...
9 x 50 swim free with shnorkels- 2 @ :50, desc 1-2; then 1 @ :40
1:00 rest, check HR
With boards, finish up with...
24 x 25 kick @ :40- the usual, only it's all kicking!
100 easy drill before you get out. Do an excellent job with your HW this weekend, and with drylands. Tomorrow night back here at 6 p.m. Have a great day!
1:00 rest
6 x 25 @ :40 "blow it out the back" fly drill, then put fins on
With fins,
9 x 75 breast pull with dolphin kick, desc 1-3's @ 1:30- with FLIP TURNS
1:00 rest, check HR & take fins off
5 sets of:
2 x 100 @ 1:35 (or @ 1:35 Lane 1)- 25 swim breast, 25 swim free br 3, 25 kick on back (UDK), 25 swim fly; desc 1-2
1 x 100 swim free br 3/5 by 50's @ 1:15 (or @ 1:20 Lane 1; anybody for @ 1:10?)
1 x 100 kick FAST for time- will be different from round to round
:30 rest between sets, check HR
After 5th set...
9 x 50 swim free with shnorkels- 2 @ :50, desc 1-2; then 1 @ :40
1:00 rest, check HR
With boards, finish up with...
24 x 25 kick @ :40- the usual, only it's all kicking!
100 easy drill before you get out. Do an excellent job with your HW this weekend, and with drylands. Tomorrow night back here at 6 p.m. Have a great day!
Friday, April 6, 2018
Thursday, April 5, 2018
Thursday, April 5, 2018- PM Jr. Gold (Combined) @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling by 25's
1:00 rest
4 x 100 @ 1:45-
odds- choice free drill/50 kick on back/choice drill NO FREE
evens- 25 swim free (build) br 3, 50 swim FAST TURN (same stroke as drill on odds), 25 kick FAST on back
4 x 125- 50 kick neg split with boards, 75 drill/swim/drill by 25's in 4th best stroke NO FREE @ 2:15
8 x 50 in 2 sets of 4-
2- swim/kick free by 25's
2- swim primary/4th best stroke by 25's
1st 4 @ :50, middle 4 @ :45
Check HR, 1:00 rest
3 rounds of:
4 x 75 kick (odd rounds on back, evens with boards) @ 1:20 (1st set) or 1:15 (last 2 sets)
3 x 100 swim/kick by 50's- except #2 is all kick on back; stroke is different by round, @ 1:45 (May try last round @ 1:40 or 1:35)
1 x 50 kick all out FAST for time
1:00 rest between sets.
Until 6:00 p.m., finish up with (all free with shnorkel):
1 x 75 swim free @ 1:15
2 x 50 swim free @ :40 & :50 (2nd 50 always @ :50)
1 x 75 swim free @ :55 or 1:00
1 x 150 swim/kick by 25's, IM in odd rounds, 4th best in even rounds NO FREE
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for Saturday's workout at Ida Lee. Have a great day!
1:00 rest
4 x 100 @ 1:45-
odds- choice free drill/50 kick on back/choice drill NO FREE
evens- 25 swim free (build) br 3, 50 swim FAST TURN (same stroke as drill on odds), 25 kick FAST on back
4 x 125- 50 kick neg split with boards, 75 drill/swim/drill by 25's in 4th best stroke NO FREE @ 2:15
8 x 50 in 2 sets of 4-
2- swim/kick free by 25's
2- swim primary/4th best stroke by 25's
1st 4 @ :50, middle 4 @ :45
Check HR, 1:00 rest
3 rounds of:
4 x 75 kick (odd rounds on back, evens with boards) @ 1:20 (1st set) or 1:15 (last 2 sets)
3 x 100 swim/kick by 50's- except #2 is all kick on back; stroke is different by round, @ 1:45 (May try last round @ 1:40 or 1:35)
1 x 50 kick all out FAST for time
1:00 rest between sets.
Until 6:00 p.m., finish up with (all free with shnorkel):
1 x 75 swim free @ 1:15
2 x 50 swim free @ :40 & :50 (2nd 50 always @ :50)
1 x 75 swim free @ :55 or 1:00
1 x 150 swim/kick by 25's, IM in odd rounds, 4th best in even rounds NO FREE
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for Saturday's workout at Ida Lee. Have a great day!
Thursday, April 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
6 x 100 @ 1:45-
odds- choice free drill/50 kick on back/choice drill NO FREE
evens- 25 swim free (build) br 3, 50 swim FAST TURN (same stroke as drill on odds), 25 kick FAST on back
4 x 125- 50 kick neg split with boards, 75 drill/swim/drill by 25's in 4th best stroke NO FREE @ 2:15
12 x 50 in 3 sets of 4-
2- swim/kick free by 25's
2- swim primary/4th best stroke by 25's
1st 4 @ :50, middle 4 @ :45, then :30 rest (check HR), last 4 @ :40
Check HR again, 1:00 rest
3 rounds of:
4 x 75 kick (odd rounds on back, evens with boards) @ 1:20 (middle 2 sets @ 1:15, last round @ 1:10
3 x 100 swim/kick by 50's- except #2 is all kick on back @ FASTER interval; stroke is different by round
1 x 50 kick all out FAST for time
1:00 rest between sets.
Until 7:15 a.m., finish up with (all free with shnorkel):
1 x 75 swim free @ 1:10
2 x 50 swim free @ :45 & :35 (alternate by rounds)
1 x 75 swim free @ :55
1 x 150 swim/kick by 25's, IM in odd rounds, 4th best in even rounds NO FREE
100 easy drill before you get out. Do an excellent job in school today & get excited for Saturday's workout at Ida Lee. Have a great day!
1:00 rest
6 x 100 @ 1:45-
odds- choice free drill/50 kick on back/choice drill NO FREE
evens- 25 swim free (build) br 3, 50 swim FAST TURN (same stroke as drill on odds), 25 kick FAST on back
4 x 125- 50 kick neg split with boards, 75 drill/swim/drill by 25's in 4th best stroke NO FREE @ 2:15
12 x 50 in 3 sets of 4-
2- swim/kick free by 25's
2- swim primary/4th best stroke by 25's
1st 4 @ :50, middle 4 @ :45, then :30 rest (check HR), last 4 @ :40
Check HR again, 1:00 rest
3 rounds of:
4 x 75 kick (odd rounds on back, evens with boards) @ 1:20 (middle 2 sets @ 1:15, last round @ 1:10
3 x 100 swim/kick by 50's- except #2 is all kick on back @ FASTER interval; stroke is different by round
1 x 50 kick all out FAST for time
1:00 rest between sets.
Until 7:15 a.m., finish up with (all free with shnorkel):
1 x 75 swim free @ 1:10
2 x 50 swim free @ :45 & :35 (alternate by rounds)
1 x 75 swim free @ :55
1 x 150 swim/kick by 25's, IM in odd rounds, 4th best in even rounds NO FREE
100 easy drill before you get out. Do an excellent job in school today & get excited for Saturday's workout at Ida Lee. Have a great day!
Wednesday, April 4, 2018
Wednesday Afternoon, April 4, 2018- PM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
2 sets of:
4 x 25 drill @ :35 (ra2 la2 free drill in 1st set; 2 kicks 1 pull breast drill in 2nd set)
3 x 100 swim/kick by 50's- kick is on back, focus on UDK past flags; 1st set is free, 2nd set all 3 x 100 are breaststroke. 1st set @ 1:45; 2nd set @ 1:50
1 x 150 kick with boards- except middle 50 is on back (first set all free kick; 2nd set is breast kick; descend the effort on these 3 x 50's so the 3rd 50 is an all out crank.
1:00 rest between sets, check HR
After 2nd set, get right into...
18 x 50 in 3 sets of 6:
1-3, all swim free br 3 @ :40, except #2 is swim/kick choice on back by 25's @ :45 (Lane 1 go @ :45 & :50 on #2)
4-6, swim/kick on back breaststroke @ :50, except #2 is kick with boards @ :50 (choice kick/breast kick by 25's); Lane 1 @ :55 if necessary
Take 1:00 rest after the first set of 6, then the last 12 x 50 straight through.
Check HR after #18, then 1:00 rest
10 x 25 @ :45 as follows
1-2, "blow it out the back" fly drill
3-5, fly pull with free kick- get head down before your hands come around on the recovery.
1 x 150- drill/swim by 25's fly, except middle 50 is choice
1:00 rest, check HR
Until 6:00 p.m., finish up with:
3 x 25 swim fly descend 1-3 to FAST @ :40, except #2 is @ :25
3 x 50 swim free br 3/5 by 25's @ :55 (odd rounds, descend) or @ :45 (even rounds, neg split)
No rest after the 3 x 50, check HR at 6:00 p.m.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for workout tomorrow afternoon. Have a great day!
1:00 rest
2 sets of:
4 x 25 drill @ :35 (ra2 la2 free drill in 1st set; 2 kicks 1 pull breast drill in 2nd set)
3 x 100 swim/kick by 50's- kick is on back, focus on UDK past flags; 1st set is free, 2nd set all 3 x 100 are breaststroke. 1st set @ 1:45; 2nd set @ 1:50
1 x 150 kick with boards- except middle 50 is on back (first set all free kick; 2nd set is breast kick; descend the effort on these 3 x 50's so the 3rd 50 is an all out crank.
1:00 rest between sets, check HR
After 2nd set, get right into...
18 x 50 in 3 sets of 6:
1-3, all swim free br 3 @ :40, except #2 is swim/kick choice on back by 25's @ :45 (Lane 1 go @ :45 & :50 on #2)
4-6, swim/kick on back breaststroke @ :50, except #2 is kick with boards @ :50 (choice kick/breast kick by 25's); Lane 1 @ :55 if necessary
Take 1:00 rest after the first set of 6, then the last 12 x 50 straight through.
Check HR after #18, then 1:00 rest
10 x 25 @ :45 as follows
1-2, "blow it out the back" fly drill
3-5, fly pull with free kick- get head down before your hands come around on the recovery.
1 x 150- drill/swim by 25's fly, except middle 50 is choice
1:00 rest, check HR
Until 6:00 p.m., finish up with:
3 x 25 swim fly descend 1-3 to FAST @ :40, except #2 is @ :25
3 x 50 swim free br 3/5 by 25's @ :55 (odd rounds, descend) or @ :45 (even rounds, neg split)
No rest after the 3 x 50, check HR at 6:00 p.m.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for workout tomorrow afternoon. Have a great day!
Tuesday, April 3, 2018
Wednesday Morning, April 4, 2018- AM Jr. Gold @ IL
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
2 sets of:
4 x 25 drill @ :35 (ra2 la2 free drill in 1st set; 2 kicks 1 pull breast drill in 2nd set)
3 x 100 swim/kick by 50's- kick is on back, focus on UDK past flags; 1st set is free, 2nd set all 3 x 100 are breaststroke. 1st set @ 1:45; 2nd set @ 1:50
1 x 150 kick with boards- except middle 50 is on back (first set all free kick; 2nd set is breast kick; descend the effort on these 3 x 50's so the 3rd 50 is an all out crank.
1:00 rest between sets, check HR
After 2nd set, get right into...
18 x 50 in 3 sets of 6:
1-3, all swim free br 3 @ :40, except #2 is swim/kick on back by 25's @ :45
4-6, swim/kick on back breaststroke @ :50, except #2 is kick with boards @ :50 (choice/breast kick by 25's)
Take 1:00 rest after the first set of 6, then the last 12 x 50 straight through.
Check HR after #18, then 1:00 rest
10 x 25 @ :45 as follows
1-2, "blow it out the back" fly drill
3-5, fly pull with free kick- get head down before your hands come around on the recovery.
1 x 150- drill/swim by 25's- all fly
1:00 rest, check HR
LONG SWIM (modified for first week back)-
3 x 600 @ :15 rest-
#1- 75 swim, 25 kick on back; odd 100's free, even 100's backstroke
#2- 50 swim 50 kick with boards (easy/FAST by 25's on the kick), odd 100's choice, even 100's NO FREE
#3- 25 swim build fly, 75 kick (25 breast on back, then 50 breast/fly by 25's with boards)
Check HR
Until 7:15 a.m., finish up with:
3 x 25 swim fly descend 1-3 to FAST @ :40, except #2 is @ :25
3 x 50 swim free br 3/5 by 25's @ :55 (odd rounds, descend) or @ :45 (even rounds, neg split)
No rest between sets, check HR at 7:15 a.m.
100 easy drill before you get out. Do an excellent job in school today, get excited to race long course. Have a great day!
1:00 rest
2 sets of:
4 x 25 drill @ :35 (ra2 la2 free drill in 1st set; 2 kicks 1 pull breast drill in 2nd set)
3 x 100 swim/kick by 50's- kick is on back, focus on UDK past flags; 1st set is free, 2nd set all 3 x 100 are breaststroke. 1st set @ 1:45; 2nd set @ 1:50
1 x 150 kick with boards- except middle 50 is on back (first set all free kick; 2nd set is breast kick; descend the effort on these 3 x 50's so the 3rd 50 is an all out crank.
1:00 rest between sets, check HR
After 2nd set, get right into...
18 x 50 in 3 sets of 6:
1-3, all swim free br 3 @ :40, except #2 is swim/kick on back by 25's @ :45
4-6, swim/kick on back breaststroke @ :50, except #2 is kick with boards @ :50 (choice/breast kick by 25's)
Take 1:00 rest after the first set of 6, then the last 12 x 50 straight through.
Check HR after #18, then 1:00 rest
10 x 25 @ :45 as follows
1-2, "blow it out the back" fly drill
3-5, fly pull with free kick- get head down before your hands come around on the recovery.
1 x 150- drill/swim by 25's- all fly
1:00 rest, check HR
LONG SWIM (modified for first week back)-
3 x 600 @ :15 rest-
#1- 75 swim, 25 kick on back; odd 100's free, even 100's backstroke
#2- 50 swim 50 kick with boards (easy/FAST by 25's on the kick), odd 100's choice, even 100's NO FREE
#3- 25 swim build fly, 75 kick (25 breast on back, then 50 breast/fly by 25's with boards)
Check HR
Until 7:15 a.m., finish up with:
3 x 25 swim fly descend 1-3 to FAST @ :40, except #2 is @ :25
3 x 50 swim free br 3/5 by 25's @ :55 (odd rounds, descend) or @ :45 (even rounds, neg split)
No rest between sets, check HR at 7:15 a.m.
100 easy drill before you get out. Do an excellent job in school today, get excited to race long course. Have a great day!
Tuesday Afternoon, April 3, 2018- PM Jr. Gold @ CM & IL
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back (UDK!)
1:00 rest
All @ :10 rest,
4 x 150 as follows:
odds- drill/kick on back (UDK past flags, small fast kicks to break out going forward) by 25's
evens- swim (build)/drill or skulling by 25's
Check HR & put fins on
With fins,
6 x 25 3 kicks 1 pull drill @ :35;
4 x 75 @ 1:20- ra fly, la fly, dolph kick on side- by 25's; breathe to the front, breathe every stroke
6 x 50 swim/kick fly by 25's, go 3 @ :55 descend 1-3, then 3 @ :45
Take fins off, check HR; then...
2 sets of (Ida Lee, go 3 sets, then skip the 3 x 600's and go to the last set- partner kick 25's):
3 x 75 swim free br 3/5/3 by 25's @ 1:15 (@ 1:05 in 2nd set)
3 x 50 swim fly/kick choice by 25's @ :50
Check HR after each round.
LONG SWIM (modified for first week back)- IDA LEE, skip this
3 x 600 @ :15 rest-
#1- swim 75 kick 25 on back; odd 100's free, even 100's backstroke
#2- 50 swim 50 kick with boards (easy/FAST by 25's), 100's choice, even 100's NO FREE
#3- 25 swim build fly, 75 kick (25 breast on back, then 50 breast/fly by 25's with boards)
Check HR
If there is time, finish up with...
3 x 25 partner kick with boards @ :45
1 x 50 kick on back @ 1:00- gets :05 faster by round
No rest between sets.
100 easy drill before you get out. Do an excellent job with your HW, and with drylands tonight. Have a great day!
1:00 rest
All @ :10 rest,
4 x 150 as follows:
odds- drill/kick on back (UDK past flags, small fast kicks to break out going forward) by 25's
evens- swim (build)/drill or skulling by 25's
Check HR & put fins on
With fins,
6 x 25 3 kicks 1 pull drill @ :35;
4 x 75 @ 1:20- ra fly, la fly, dolph kick on side- by 25's; breathe to the front, breathe every stroke
6 x 50 swim/kick fly by 25's, go 3 @ :55 descend 1-3, then 3 @ :45
Take fins off, check HR; then...
2 sets of (Ida Lee, go 3 sets, then skip the 3 x 600's and go to the last set- partner kick 25's):
3 x 75 swim free br 3/5/3 by 25's @ 1:15 (@ 1:05 in 2nd set)
3 x 50 swim fly/kick choice by 25's @ :50
Check HR after each round.
LONG SWIM (modified for first week back)- IDA LEE, skip this
3 x 600 @ :15 rest-
#1- swim 75 kick 25 on back; odd 100's free, even 100's backstroke
#2- 50 swim 50 kick with boards (easy/FAST by 25's), 100's choice, even 100's NO FREE
#3- 25 swim build fly, 75 kick (25 breast on back, then 50 breast/fly by 25's with boards)
Check HR
If there is time, finish up with...
3 x 25 partner kick with boards @ :45
1 x 50 kick on back @ 1:00- gets :05 faster by round
No rest between sets.
100 easy drill before you get out. Do an excellent job with your HW, and with drylands tonight. Have a great day!
Tuesday Morning, April 3, 2018- AM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back (UDK!)
1:00 rest
All @ :10 rest,
4 x 150 as follows:
odds- drill/kick on back (UDK past flags, small fast kicks to break out going forward) by 25's
evens- swim (build)/drill or skulling by 25's
Check HR & put fins on
With fins,
Butterfly drilling- start with 6 x 25 3 kicks 1 pull drill @ :35; then 75's, then 50's
Take fins off, check HR; then...
3 sets of:
3 x 75 swim free br 3/5/3 by 25's @ 1:10 (:05 faster by round)
3 x 50 swim fly/kick choice by 25's @ :50
Check HR after each round.
LONG SWIM (modified for first week back)-
3 x 600 @ :15 rest-
#1- swim 75 kick 25 on back; odd 100's free, even 100's backstroke
#2- 50 swim 50 kick with boards (easy/FAST by 25's), 100's choice, even 100's NO FREE
#3- 25 swim build fly, 75 kick (25 breast on back, then 50 breast/fly by 25's with boards)
Check HR
With boards, until 7:15 a.m., finish up with...
3 x 25 partner kick with boards @ :45
1 x 50 kick on back @ 1:00- gets :05 faster by round
No rest between sets.
100 eays drill before you get out. Do an excellent job with school today- and with drylands tonight. Have a great day!
1:00 rest
All @ :10 rest,
4 x 150 as follows:
odds- drill/kick on back (UDK past flags, small fast kicks to break out going forward) by 25's
evens- swim (build)/drill or skulling by 25's
Check HR & put fins on
With fins,
Butterfly drilling- start with 6 x 25 3 kicks 1 pull drill @ :35; then 75's, then 50's
Take fins off, check HR; then...
3 sets of:
3 x 75 swim free br 3/5/3 by 25's @ 1:10 (:05 faster by round)
3 x 50 swim fly/kick choice by 25's @ :50
Check HR after each round.
LONG SWIM (modified for first week back)-
3 x 600 @ :15 rest-
#1- swim 75 kick 25 on back; odd 100's free, even 100's backstroke
#2- 50 swim 50 kick with boards (easy/FAST by 25's), 100's choice, even 100's NO FREE
#3- 25 swim build fly, 75 kick (25 breast on back, then 50 breast/fly by 25's with boards)
Check HR
With boards, until 7:15 a.m., finish up with...
3 x 25 partner kick with boards @ :45
1 x 50 kick on back @ 1:00- gets :05 faster by round
No rest between sets.
100 eays drill before you get out. Do an excellent job with school today- and with drylands tonight. Have a great day!
Monday, April 2, 2018
Monday Afternoon, April 2, 2018- PM Jr. Gold @ Claude Moore
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back- by 50's
1:00 rest
During workout this morning, think about what you liked best from the SCY season, and what you liked the least from SCY. We'll talk about it before the end of workout today.
4 x 50 catch-up free drill @ 1:00- steady head position, finish stroke & let hips roll evenly
4 x 75 @ 1:25- 25 kick on back- heady still, feel hips roll evenly, then 50 ra2 la2 free drill/choice drill by 25's
2 sets of:
3 x 125 @ 2:20- 50 swim/kick free by 25's (UDK's past flags), then 75 drill/swim/drill by 25's NO FREE
2 x 75 @ 1:10- swim/kick/swim by 25's (same stroke you did at the end of the 125's), descend 1-2
1 x 125 kick- 25 on back (UDK), 100 IM kick by 25's with boards
1:00 rest between sets, check HR
8 x 25 kick on back, focus on UDK- small & FAST- to mid-pool, then choice kick to the end, @ :45
8 x 25 partner kick with boards @ :45
odds- choice kick with forward somersault at mid-pool;
evens- breast kick/backwards somersault at mid-pool/dolphin kick to the end
1 x 400 as follows:
75 kick on back, IM order by 25's
25 swim choice (NO FREE) build to what you can
1:00 rest, check HR
Talk about what you liked best & least from SCY season.
If there is time, finish up with...
50's swim @ :55- 2 free br 3, 2 swim IM order by 25's
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for the long course season. Have a great day!
1:00 rest
During workout this morning, think about what you liked best from the SCY season, and what you liked the least from SCY. We'll talk about it before the end of workout today.
4 x 50 catch-up free drill @ 1:00- steady head position, finish stroke & let hips roll evenly
4 x 75 @ 1:25- 25 kick on back- heady still, feel hips roll evenly, then 50 ra2 la2 free drill/choice drill by 25's
2 sets of:
3 x 125 @ 2:20- 50 swim/kick free by 25's (UDK's past flags), then 75 drill/swim/drill by 25's NO FREE
2 x 75 @ 1:10- swim/kick/swim by 25's (same stroke you did at the end of the 125's), descend 1-2
1 x 125 kick- 25 on back (UDK), 100 IM kick by 25's with boards
1:00 rest between sets, check HR
8 x 25 kick on back, focus on UDK- small & FAST- to mid-pool, then choice kick to the end, @ :45
8 x 25 partner kick with boards @ :45
odds- choice kick with forward somersault at mid-pool;
evens- breast kick/backwards somersault at mid-pool/dolphin kick to the end
1 x 400 as follows:
75 kick on back, IM order by 25's
25 swim choice (NO FREE) build to what you can
1:00 rest, check HR
Talk about what you liked best & least from SCY season.
If there is time, finish up with...
50's swim @ :55- 2 free br 3, 2 swim IM order by 25's
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for the long course season. Have a great day!
Monday Morning, April 2, 2018- AM Jr. Gold @ CM & IL
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back- by 50's
1:00 rest
During workout this morning, think about what you liked best from the SCY season, and what you liked the least from SCY. We'll talk about it before the end of workout today.
4 x 50 catch-up free drill @ 1:00- steady head position, finish stroke & let hips roll evenly
4 x 75 @ 1:25- 25 kick on back- heady still, feel hips roll evenly, then 50 ra2 la2 free drill/choice drill by 25's
2 sets of:
3 x 125 @ 2:20- 50 swim/kick free by 25's (UDK's past flags), then 75 drill/swim/drill by 25's NO FREE
2 x 75 @ 1:10- swim/kick/swim by 25's (same stroke you did at the end of the 125's), descend 1-2
1 x 125 kick- 25 on back (UDK), 100 IM kick by 25's with boards
1:00 rest between sets, check HR
8 x 25 kick on back, focus on UDK- small & FAST- to mid-pool, then choice kick to the end, @ :45
8 x 25 partner kick with boards @ :45
odds- choice kick with forward somersault at mid-pool;
evens- breast kick/backwards somersault at mid-pool/dolphin kick to the end
1 x 400 as follows:
75 kick on back, IM order by 25's
25 swim choice (NO FREE) build to what you can
1:00 rest, check HR
Talk about what you liked best & least from SCY season.
If there is time, finish up with...
50's swim @ :55- 2 free br 3, 2 swim IM order by 25's's
100 easy drill before you get out. Do an excellent job in school today and get excited for the long course season. Have a great day!
1:00 rest
During workout this morning, think about what you liked best from the SCY season, and what you liked the least from SCY. We'll talk about it before the end of workout today.
4 x 50 catch-up free drill @ 1:00- steady head position, finish stroke & let hips roll evenly
4 x 75 @ 1:25- 25 kick on back- heady still, feel hips roll evenly, then 50 ra2 la2 free drill/choice drill by 25's
2 sets of:
3 x 125 @ 2:20- 50 swim/kick free by 25's (UDK's past flags), then 75 drill/swim/drill by 25's NO FREE
2 x 75 @ 1:10- swim/kick/swim by 25's (same stroke you did at the end of the 125's), descend 1-2
1 x 125 kick- 25 on back (UDK), 100 IM kick by 25's with boards
1:00 rest between sets, check HR
8 x 25 kick on back, focus on UDK- small & FAST- to mid-pool, then choice kick to the end, @ :45
8 x 25 partner kick with boards @ :45
odds- choice kick with forward somersault at mid-pool;
evens- breast kick/backwards somersault at mid-pool/dolphin kick to the end
1 x 400 as follows:
75 kick on back, IM order by 25's
25 swim choice (NO FREE) build to what you can
1:00 rest, check HR
Talk about what you liked best & least from SCY season.
If there is time, finish up with...
50's swim @ :55- 2 free br 3, 2 swim IM order by 25's's
100 easy drill before you get out. Do an excellent job in school today and get excited for the long course season. Have a great day!
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