1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
4 x 100 @ 1:50- 50 2 dolph kicks 1 pull breast drill, 50 choice drill NO FREE
6 x 75 @ 1:20- 25 kick FAST choice on back, 50 swim breast/free by 25's
9 x 50 @ :50 (@ :55 for Lane 1) swim breast/free by 25's, except #3 is kick FAST for time with boards (desc the 50's swim 1-2)
1:00 rest, check HR
From the bulkhead, 8 rounds of:
1 x 25 vertical egg-beater kick
1 x 25 race UDK with a partner in your lane (take a breath as needed, but finish with UDK)
Then...
3 x 5 minute kicks @ 6:00- kick on back for odds, #2 with boards- increase distance kicked in each 5:00
Check HR
With fins, finish up with...
6 x 150 swim @ 2:40 descend 1-3 (free) and 4-6 (NO FREE)
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!
Thursday, May 31, 2018
Wednesday, May 30, 2018
Wednesday Morning, May 30, 2018- TEAL Group, LCM @ SW
1 x 600- 300 swim free, 300 reverse IM (NO FREE), each 100 is drill/kick/drill/swim by 25's
1:00 rest
4 x 150 @ :10 rest- 50 free drill/swim by 25's, then 50 NO FREE drill/swim, last 50 kick on back
Everybody together...
8 x 50-
odds- swim(build)/drill by 25's @ 1:00 (can be free for 2, last 2 NO FREE)
evens- kick on back build to FAST @ 1:10
1:00 rest. check HR
8 sets of:
3 x 50 swim IM order/free by 25's @ 1:05 (odd rounds) or :55 (even rounds)
1 x 100 swim/kick free by 50's- get time, desc 1-4's, @ 1:45 (Lane 1 @ 2:00 if needed)
No rest between sets.
Finish up with...
50's kick- split the lanes, 2 on back, 2 with boards desc 1-2; go 4 free, 4 fly; 4 free, 4 breast; etc...
If there is time,
3 x 300 swim free with shnorkels & buoys desc 1-3 @ 5:30
100 easyd rill before you get out to help with the lanelines. Do an excellent job in school today & get excited to race this weekend. Have a great day!
1:00 rest
4 x 150 @ :10 rest- 50 free drill/swim by 25's, then 50 NO FREE drill/swim, last 50 kick on back
Everybody together...
8 x 50-
odds- swim(build)/drill by 25's @ 1:00 (can be free for 2, last 2 NO FREE)
evens- kick on back build to FAST @ 1:10
1:00 rest. check HR
8 sets of:
3 x 50 swim IM order/free by 25's @ 1:05 (odd rounds) or :55 (even rounds)
1 x 100 swim/kick free by 50's- get time, desc 1-4's, @ 1:45 (Lane 1 @ 2:00 if needed)
No rest between sets.
Finish up with...
50's kick- split the lanes, 2 on back, 2 with boards desc 1-2; go 4 free, 4 fly; 4 free, 4 breast; etc...
If there is time,
3 x 300 swim free with shnorkels & buoys desc 1-3 @ 5:30
100 easyd rill before you get out to help with the lanelines. Do an excellent job in school today & get excited to race this weekend. Have a great day!
Tuesday, May 29, 2018
Tuesday, May 29, 2018- TEAL Group @ Dulles South
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
4 x 125 @ 2:15-
25 kick breast with boards build, 75 drill/swim(build)/drill by 25's, 25 kick on back FAST choice
6 x 75 @ 1:15- "slide" IM, 25 kick with boards, 50 swim (#1- 25 fly kick, 50 swim back/breast; #2- 25 free kick (for backstroke kick), 50 swim breast/free by 25's- etc...)
1:00 rest, check HR
Until 6:30 (descend the 300's- always with shnorkels)-
6 x 50 kick- 2 neg split, 1 FAST for time @ :50 (Lane 1 go @ :55); go 3 x 50 on back, 3 w/boards
6 x 50 swim- 2 @ :45 free/NO FREE by 25's, 1 all free br 3 @ :35 (Lane 1 go 2 @ :50, 1 @ :40)
1 x 300 swim free with shnorkels, get time & descend as you go through the set (Lane1 go 250)
:30 rest between sets, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands. Tomorrow morning at Broadlands, 5 a.m. Have a great day!
1:00 rest
4 x 125 @ 2:15-
25 kick breast with boards build, 75 drill/swim(build)/drill by 25's, 25 kick on back FAST choice
6 x 75 @ 1:15- "slide" IM, 25 kick with boards, 50 swim (#1- 25 fly kick, 50 swim back/breast; #2- 25 free kick (for backstroke kick), 50 swim breast/free by 25's- etc...)
1:00 rest, check HR
Until 6:30 (descend the 300's- always with shnorkels)-
6 x 50 kick- 2 neg split, 1 FAST for time @ :50 (Lane 1 go @ :55); go 3 x 50 on back, 3 w/boards
6 x 50 swim- 2 @ :45 free/NO FREE by 25's, 1 all free br 3 @ :35 (Lane 1 go 2 @ :50, 1 @ :40)
1 x 300 swim free with shnorkels, get time & descend as you go through the set (Lane1 go 250)
:30 rest between sets, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands. Tomorrow morning at Broadlands, 5 a.m. Have a great day!
Saturday, May 26, 2018
Saturday, May 26, 2018- Memorial Day Weekend
1 x 600- 300 swim free, 200 reverse IM drill, 100 kick choice
1:00 rest
3 sets of:
2 x 75 @ 1:20- drill/drill/kick on back (UDK!)
1 x 150- swim/kick by 25's, desc the 3 x 50's 1-3 to what you can
1st round, free
2nd round primary stroke NO FREE
3rd round 4th best stroke NO FREE
:30 rest between sets, check HR
10 x 200 as follows:
Odds- IM drill, except "sliding" 50 is swim/kick by 25's FAST (so on #1, go 1st 150 drill fly, back, breast by 50's, then last 50 is swim/kick free FAST; #3 the breaststroke 50 is swim/kick FAST, while the rest is drill; #5, the backstroke 50 is swim/kick FAST, #7 is fly, and #9 is back to free swim/kick FAST)
Evens, kick descend 1-5 to all out FAST, with boards
:20 rest between 200's, check HR after each 200
Finish up with (until you have to get out):
3 x 50 swim free with shnorkels (no shnorkels in even rounds) @ :50, desc 1-3 to something juicy!
1 x 150 swim free no shnorkels (with shnorkels in even rounds), descend 1-3's, so every 3rd round is FAST!
Warm down an easy 100 before you get out. Drink plenty of water & wear your sunscreen this weekend- and don't forget about your schoolwork. We have regular Drylands today, and the outdoor/LCM schedule starts Tuesday (it's on the club website). Have a great day1
1:00 rest
3 sets of:
2 x 75 @ 1:20- drill/drill/kick on back (UDK!)
1 x 150- swim/kick by 25's, desc the 3 x 50's 1-3 to what you can
1st round, free
2nd round primary stroke NO FREE
3rd round 4th best stroke NO FREE
:30 rest between sets, check HR
10 x 200 as follows:
Odds- IM drill, except "sliding" 50 is swim/kick by 25's FAST (so on #1, go 1st 150 drill fly, back, breast by 50's, then last 50 is swim/kick free FAST; #3 the breaststroke 50 is swim/kick FAST, while the rest is drill; #5, the backstroke 50 is swim/kick FAST, #7 is fly, and #9 is back to free swim/kick FAST)
Evens, kick descend 1-5 to all out FAST, with boards
:20 rest between 200's, check HR after each 200
Finish up with (until you have to get out):
3 x 50 swim free with shnorkels (no shnorkels in even rounds) @ :50, desc 1-3 to something juicy!
1 x 150 swim free no shnorkels (with shnorkels in even rounds), descend 1-3's, so every 3rd round is FAST!
Warm down an easy 100 before you get out. Drink plenty of water & wear your sunscreen this weekend- and don't forget about your schoolwork. We have regular Drylands today, and the outdoor/LCM schedule starts Tuesday (it's on the club website). Have a great day1
Thursday, May 24, 2018
Thursday Afternoon, May 24, 2018- PM Jr. Gold (Combined IL & CM) @ CM
Meet Warmup, then...
RACE DAY!
6 x 75 swim from a dive FAST for time in heats- 3 IM, 3 primary stroke
Keep track of times
Finish up with...
MYSTERY SET (guess it and you don't have to do it)
100 easy drill before you get out. Do an excellent job with your HW tonight, and be sure to wear your sunscreen if you have to be this weekend. Next Tuesday starts our outdoor/LCM schedule- it's all online, be sure to check it from week to week (it changes). Have a great day!
RACE DAY!
6 x 75 swim from a dive FAST for time in heats- 3 IM, 3 primary stroke
Keep track of times
Finish up with...
MYSTERY SET (guess it and you don't have to do it)
100 easy drill before you get out. Do an excellent job with your HW tonight, and be sure to wear your sunscreen if you have to be this weekend. Next Tuesday starts our outdoor/LCM schedule- it's all online, be sure to check it from week to week (it changes). Have a great day!
Thursday Morning, May 24, 2018- AM Jr. Gold @ CM
1 x 600- 300 swim free/300 reverse IM drill- go drill/drill/kick by 25's
1:00 rest
4 sets of:
125 @ 2:15- odd 25's drill, even 25's kick (build)
3 x 25 swim DPS- count strokes & get time, add for one #, desc that # 1-3
Odd rounds free, even rounds primary stroke NO FREE
After 4th set, check HR, then finish up with...
6 x 75 @ 1:10-
1, 25 swim primary stroke (build), 50 swim free br 3 FAST turn
2, 50 swim primary stroke (build each 25), 25 swim free br 5
3, all swim in primary stroke, FAST turns & breakouts
1:00 rest, check HR
4 sets of:
4 x 50 swim in primary stroke NO FREE @ :50 (@ :45 in even sets)
1 x 100 swim free br 3 @ 1:10
No rest between sets, check HR after 4th set
1:00 rest
Until 7:15 a.m. (6 rounds is the goal):
1 x 75 swim free br 3 @ :55
2 x 50 swim at 200 GP @ :10 rest in primary stroke NO FREE
3 x 25 swim in primary stroke (#1 is drill) at FASTER than race pace @ :40 (hold tempo)
Check HR after each round.
Go an easy 150 drill/choice by 25's before you get out. Do an excellent job in school today & get jacked up for RACE DAY tomorrow. Have a great day!
1:00 rest
4 sets of:
125 @ 2:15- odd 25's drill, even 25's kick (build)
3 x 25 swim DPS- count strokes & get time, add for one #, desc that # 1-3
Odd rounds free, even rounds primary stroke NO FREE
After 4th set, check HR, then finish up with...
6 x 75 @ 1:10-
1, 25 swim primary stroke (build), 50 swim free br 3 FAST turn
2, 50 swim primary stroke (build each 25), 25 swim free br 5
3, all swim in primary stroke, FAST turns & breakouts
1:00 rest, check HR
4 sets of:
4 x 50 swim in primary stroke NO FREE @ :50 (@ :45 in even sets)
1 x 100 swim free br 3 @ 1:10
No rest between sets, check HR after 4th set
1:00 rest
Until 7:15 a.m. (6 rounds is the goal):
1 x 75 swim free br 3 @ :55
2 x 50 swim at 200 GP @ :10 rest in primary stroke NO FREE
3 x 25 swim in primary stroke (#1 is drill) at FASTER than race pace @ :40 (hold tempo)
Check HR after each round.
Go an easy 150 drill/choice by 25's before you get out. Do an excellent job in school today & get jacked up for RACE DAY tomorrow. Have a great day!
Wednesday, May 23, 2018
Wednesday Afternoon, May 23, 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
4 x 150 @ 3:00 as follows:
100 kick on back (build)/drill by 25's
:10 rest
50 swim smooth & strong- get time, desc 1-2's
1-2, free
3-4, primary stroke NO FREE
5-6, choice- but same stroke for both
3 sets of:
2 x 75 swim free br 3 (1st set @ 1:05 or Lane 1 @ 1:10 desc 1-2; 2nd set @ :55 or 1:00- make interval; 3rd set @ 1:15 or 1:20, desc 1-2
4 x 25 @ :45 (2nd set @ :35, 3rd set @ :25) as follows:
odd 25's- kick on back, 15 yards FAST 10 yards easy;
even 25's- swim build to FAST
1:00 rest, check HR
LONG SWIM-
3 times through:
500-
100 kick FAST with boards IM order by 25's
100 swim free br 3, 200 setup
50 swim in primary stroke at 200 Goal Pace
After 2nd time through (for 500 total)...
300 swim backstroke- eyeball time & desc 1-3, focus on UDK & tempo, add legs as you get into the 3rd round so kick drives you
1:00 rest after 3rd time through (2400 total), check HR
If there is time, work on turns from mid-pool until 6:00 p.m. (go 3 fly/back, 3 back/breast & 3 breast/free).
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for one last day SCY tomorrow (RACE DAY!). Next week we start our outdoor/LCM schedule- be sure to review it with your parents & let us know if you have any questions. Have a great day!
1:00 rest
4 x 150 @ 3:00 as follows:
100 kick on back (build)/drill by 25's
:10 rest
50 swim smooth & strong- get time, desc 1-2's
1-2, free
3-4, primary stroke NO FREE
5-6, choice- but same stroke for both
3 sets of:
2 x 75 swim free br 3 (1st set @ 1:05 or Lane 1 @ 1:10 desc 1-2; 2nd set @ :55 or 1:00- make interval; 3rd set @ 1:15 or 1:20, desc 1-2
4 x 25 @ :45 (2nd set @ :35, 3rd set @ :25) as follows:
odd 25's- kick on back, 15 yards FAST 10 yards easy;
even 25's- swim build to FAST
1:00 rest, check HR
LONG SWIM-
3 times through:
500-
100 kick FAST with boards IM order by 25's
100 swim free br 3, 200 setup
50 swim in primary stroke at 200 Goal Pace
After 2nd time through (for 500 total)...
300 swim backstroke- eyeball time & desc 1-3, focus on UDK & tempo, add legs as you get into the 3rd round so kick drives you
1:00 rest after 3rd time through (2400 total), check HR
If there is time, work on turns from mid-pool until 6:00 p.m. (go 3 fly/back, 3 back/breast & 3 breast/free).
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for one last day SCY tomorrow (RACE DAY!). Next week we start our outdoor/LCM schedule- be sure to review it with your parents & let us know if you have any questions. Have a great day!
Tuesday, May 22, 2018
Wednesday Morning, May 23, 2018- AM 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
6 x 150 @ 3:00 as follows:
100 kick on back (build)/drill by 25's
:10 rest
50 swim smooth & strong- get time, desc 1-2's
1-2, free
3-4, primary stroke NO FREE
5-6, choice- but same stroke for both
3 sets of:
2 x 75 swim free br 3 (1st set @ 1:05 or 1:10 desc 1-2; 2nd set @ :55 or 1:00- make interval; 3rd set @ 1:15 or 1:20, desc 1-2
4 x 25 @ :45 (2nd set @ :35, 3rd set @ :25) as follows:
odds- kick on back, 15 yards FAST 10 yards easy;
evens- swim build to FAST
1:00 rest , check HR
LONG SWIM-
3 times through:
500-
100 kick FAST with boards IM order by 25's
100 swim free br 3, 200 setup
50 swim in primary stroke at 200 Goal Pace
After 2nd time through (for 500 total)...
300 swim backstroke- eyeball time & desc 1-3, focus on UDK & tempo, add legs as you get into the 3rd round so kick drives you
1:00 rest after 3rd time through (2400 total), check HR
4 sets of:
4 x 75 @ 1:15 (@ 1:05 in even rounds)- 25 swim back, 25 swim breast, 25 kick free on back
4 x 25 "partner kick" with boards- go 1/2 free kick, 1/2 choice kick- with forward ss at midpool; these are @ :45 in odd rounds, @ :30 in even rounds- remember to RACE here, these are FAST!
If there is time, work on starts until 7:15 a.m. Otherwise, go a 100 easy drill before you get out. Do an excellent job in school today & get excited to train outside next week. Have a great day!
1:00 rest
6 x 150 @ 3:00 as follows:
100 kick on back (build)/drill by 25's
:10 rest
50 swim smooth & strong- get time, desc 1-2's
1-2, free
3-4, primary stroke NO FREE
5-6, choice- but same stroke for both
3 sets of:
2 x 75 swim free br 3 (1st set @ 1:05 or 1:10 desc 1-2; 2nd set @ :55 or 1:00- make interval; 3rd set @ 1:15 or 1:20, desc 1-2
4 x 25 @ :45 (2nd set @ :35, 3rd set @ :25) as follows:
odds- kick on back, 15 yards FAST 10 yards easy;
evens- swim build to FAST
1:00 rest , check HR
LONG SWIM-
3 times through:
500-
100 kick FAST with boards IM order by 25's
100 swim free br 3, 200 setup
50 swim in primary stroke at 200 Goal Pace
After 2nd time through (for 500 total)...
300 swim backstroke- eyeball time & desc 1-3, focus on UDK & tempo, add legs as you get into the 3rd round so kick drives you
1:00 rest after 3rd time through (2400 total), check HR
4 sets of:
4 x 75 @ 1:15 (@ 1:05 in even rounds)- 25 swim back, 25 swim breast, 25 kick free on back
4 x 25 "partner kick" with boards- go 1/2 free kick, 1/2 choice kick- with forward ss at midpool; these are @ :45 in odd rounds, @ :30 in even rounds- remember to RACE here, these are FAST!
If there is time, work on starts until 7:15 a.m. Otherwise, go a 100 easy drill before you get out. Do an excellent job in school today & get excited to train outside next week. Have a great day!
Tuesday, May 22, 2018- PM Jr. Gold @ IL & CM
1 x 600- 300 swim free, 300 reverse IM drill- drill/kick on back by 50's
1:00 rest
6 x 100 @ 1:45-
Odds, 50 kick on back (focus on UDK past flags), 50 choice drill
Evens, 50 breast drill (2k 1 pull), 50 kick w/boards easy-FAST by 25's
3 sets of:
3 x 75 @ 1:20, 25 kick with boards, 50 swim in primary stroke, desc 1-3
1 x 200 kick for time (odd rounds with boards, 2nd round go on back), desc 1-3 to all out giddy up & go!
:30 rest between sets, check HR
After 3rd round, check HR, then go 1 x 50 easy choice; then...
1 x 75 kick FAST for time with boards (end up back at the starting end).
Check HR again.
Until 6:00 p.m., finish up with...
100 swim/kick on back by 50's @ 1:40
100 swim free br 3/NO FREE by 50's @ 1:30
100 swim free br 3 @ 1:15 (or @ 1:20)
Go one round of 3, then take :30 rest (check HR), then go 2 rounds continuously, then take 1:00 rest (check HR again)- repeat that until the end of workout.
Do an excellent job with your HW tonight, and with drylands. Start "getting your mind right" for long course training. Have a great day!
1:00 rest
6 x 100 @ 1:45-
Odds, 50 kick on back (focus on UDK past flags), 50 choice drill
Evens, 50 breast drill (2k 1 pull), 50 kick w/boards easy-FAST by 25's
3 sets of:
3 x 75 @ 1:20, 25 kick with boards, 50 swim in primary stroke, desc 1-3
1 x 200 kick for time (odd rounds with boards, 2nd round go on back), desc 1-3 to all out giddy up & go!
:30 rest between sets, check HR
After 3rd round, check HR, then go 1 x 50 easy choice; then...
1 x 75 kick FAST for time with boards (end up back at the starting end).
Check HR again.
Until 6:00 p.m., finish up with...
100 swim/kick on back by 50's @ 1:40
100 swim free br 3/NO FREE by 50's @ 1:30
100 swim free br 3 @ 1:15 (or @ 1:20)
Go one round of 3, then take :30 rest (check HR), then go 2 rounds continuously, then take 1:00 rest (check HR again)- repeat that until the end of workout.
Do an excellent job with your HW tonight, and with drylands. Start "getting your mind right" for long course training. Have a great day!
Tuesday Morning, May22, 2018- AM Jr. Gold @ CM
1 x 600- 300 swim free, 300 reverse IM drill- drill/kick on back by 50's
1:00 rest
6 x 100 @ 1:45-
Odds, 50 kick on back (focus on UDK past flags), 50 choice drill
Evens, 50 breast drill (2k 1 pull), 50 kick w/boards easy-FAST by 25's
3 sets of:
3 x 75 @ 1:20, 50 kick neg split, 25 swim in primary stroke, desc 1-3 (alt on back & w/boards by round
1 x 200 kick for time, desc 1-3 to all out giddy up & go! Alternate 200 with boards & on back (opposite of 75's)
:30 rest between sets, check HR
LONG SWIM-
3 times through:
500-
100 kick FAST with boards IM order by 25's
100 swim free br 3, 200 setup
50 swim in primary stroke at 200 Goal Pace
After 2nd time through (for 500 total)...
300 swim backstroke- eyeball time & desc 1-3, focus on UDK & tempo, add legs as you get into the 3rd round
1:00 rest after 3rd time through (2400 total), check HR
Until 7:15, finish up with...
100 swim/kick on back by 50's @ 1:30
100 swim free br 3/NO FREE by 50's @ 1:20
100 swim free br 3 @ 1:10
Check HR at 7:15, then 100 easy drill
Do an excellent job in school today, and with Drylands tonight. Start "getting your mind right" for long course training. Have a great day!
1:00 rest
6 x 100 @ 1:45-
Odds, 50 kick on back (focus on UDK past flags), 50 choice drill
Evens, 50 breast drill (2k 1 pull), 50 kick w/boards easy-FAST by 25's
3 sets of:
3 x 75 @ 1:20, 50 kick neg split, 25 swim in primary stroke, desc 1-3 (alt on back & w/boards by round
1 x 200 kick for time, desc 1-3 to all out giddy up & go! Alternate 200 with boards & on back (opposite of 75's)
:30 rest between sets, check HR
LONG SWIM-
3 times through:
500-
100 kick FAST with boards IM order by 25's
100 swim free br 3, 200 setup
50 swim in primary stroke at 200 Goal Pace
After 2nd time through (for 500 total)...
300 swim backstroke- eyeball time & desc 1-3, focus on UDK & tempo, add legs as you get into the 3rd round
1:00 rest after 3rd time through (2400 total), check HR
Until 7:15, finish up with...
100 swim/kick on back by 50's @ 1:30
100 swim free br 3/NO FREE by 50's @ 1:20
100 swim free br 3 @ 1:10
Check HR at 7:15, then 100 easy drill
Do an excellent job in school today, and with Drylands tonight. Start "getting your mind right" for long course training. Have a great day!
Monday, May 21, 2018
Monday Afternoon, May 21, 2018- PM Jr. Gold @ CM
1 x 600- 300 swim free, 300 reverse IM- mix up the IM, your choice
1:00 rest
4 x 50 @ 1:00- drill/kick in 4th best stroke, NO FREE
4 x 75 @ 1:20- 50 choice backstroke drill, 25 swim 4th best stroke BUILD
2 sets of:
2 x 100 @ 1:45 swim back/4th best stroke by 50's
3 x 50 swim/kick by 25's in 4th best stroke desc 1-3 to something juicy @ :55
No rest between sets, check HR after last 50 in each round.
1:00 rest
4 sets of (make sure BROKEN 100's are FAST):
3 x 100 kick-
1&2, kick on back desc @ 1:45 (Lane 1 go last 25 swim free or back to stay on this interval)
:20 extra rest
#3- BROKEN KICK WITH BOARDS, all @ :10 rest (all @ 2:30)-
1st round, 50/2 x 25
2nd round, 25/50/25
3rd round, 2 x 25/50
4th round, 4 x 25
Finish each round with 1 x 150 swim STRONG negative split (odd rounds free br 3, even rounds IM- go 2 x 75 IM, no free)
Check HR after each set, then go on the next top or :30 to start the next set.
If there is time after 4th set...
Partner kick 25's- 4 @ :45, 4 @ :30- go 1/2 free kick 1/2 NO FREE kick- forward somersault at midpool.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited to train outside next week. Have a great day!
1:00 rest
4 x 50 @ 1:00- drill/kick in 4th best stroke, NO FREE
4 x 75 @ 1:20- 50 choice backstroke drill, 25 swim 4th best stroke BUILD
2 sets of:
2 x 100 @ 1:45 swim back/4th best stroke by 50's
3 x 50 swim/kick by 25's in 4th best stroke desc 1-3 to something juicy @ :55
No rest between sets, check HR after last 50 in each round.
1:00 rest
4 sets of (make sure BROKEN 100's are FAST):
3 x 100 kick-
1&2, kick on back desc @ 1:45 (Lane 1 go last 25 swim free or back to stay on this interval)
:20 extra rest
#3- BROKEN KICK WITH BOARDS, all @ :10 rest (all @ 2:30)-
1st round, 50/2 x 25
2nd round, 25/50/25
3rd round, 2 x 25/50
4th round, 4 x 25
Finish each round with 1 x 150 swim STRONG negative split (odd rounds free br 3, even rounds IM- go 2 x 75 IM, no free)
Check HR after each set, then go on the next top or :30 to start the next set.
If there is time after 4th set...
Partner kick 25's- 4 @ :45, 4 @ :30- go 1/2 free kick 1/2 NO FREE kick- forward somersault at midpool.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited to train outside next week. Have a great day!
Monday Morning, May 21, 2018- AM Jr. Gold @ CM & IL
1 x 600- 300 swim free, 300 reverse IM- mix up the IM, your choice
1:00 rest
4 x 50 @ 1:00- drill/kick in 4th best stroke, NO FREE
4 x 75 @ 1:20- 50 choice backstroke drill, 25 swim 4th best stroke BUILD
3 sets of:
1 100 @ 1:40 swim back/4th best stroke by 50's (add 1 x 100 each round)
3 x 50 swim/kick by 25's in 4th best stroke desc 1-3 to something juicy @ :50
No rest between sets, check HR after last 50 in each round.
1:00 rest
4 sets of:
3 x 100 kick-
1&2, kick on back desc @ 1:40
:20 extra rest
#3- BROKEN KICK WITH BOARDS, all @ :10 rest (all @ 2:30)- these are FAST!
1st round, 50/2 x 25
2nd round, 25/50/25
3rd round, 2 x 25/50
4th round, 4 x 25
Finish each round with 1 x 150 swim STRONG negative split (odd rounds free br 3, even rounds IM- go 2 x 75 IM, no free)- all @ 2:00
After 4th set, get right into...
12 x 50 kick on back (focus on UDK past flags)- 3 @ :55, 1 @ :45
1:00 rest, check HR
If there is time after 4th set, finish up with...
Partner kick 25's- go 4 @ :45, 4 @ :30- go 1/2 free kick, 1/2 choice kick NO FREE- forward ss @ midpool. Be sure to RACE your partner, these are FAST!
100 easy drill before you get out. Do an excellent job in school today and get excited to train outside next week. Have a great day!
1:00 rest
4 x 50 @ 1:00- drill/kick in 4th best stroke, NO FREE
4 x 75 @ 1:20- 50 choice backstroke drill, 25 swim 4th best stroke BUILD
3 sets of:
1 100 @ 1:40 swim back/4th best stroke by 50's (add 1 x 100 each round)
3 x 50 swim/kick by 25's in 4th best stroke desc 1-3 to something juicy @ :50
No rest between sets, check HR after last 50 in each round.
1:00 rest
4 sets of:
3 x 100 kick-
1&2, kick on back desc @ 1:40
:20 extra rest
#3- BROKEN KICK WITH BOARDS, all @ :10 rest (all @ 2:30)- these are FAST!
1st round, 50/2 x 25
2nd round, 25/50/25
3rd round, 2 x 25/50
4th round, 4 x 25
Finish each round with 1 x 150 swim STRONG negative split (odd rounds free br 3, even rounds IM- go 2 x 75 IM, no free)- all @ 2:00
After 4th set, get right into...
12 x 50 kick on back (focus on UDK past flags)- 3 @ :55, 1 @ :45
1:00 rest, check HR
If there is time after 4th set, finish up with...
Partner kick 25's- go 4 @ :45, 4 @ :30- go 1/2 free kick, 1/2 choice kick NO FREE- forward ss @ midpool. Be sure to RACE your partner, these are FAST!
100 easy drill before you get out. Do an excellent job in school today and get excited to train outside next week. Have a great day!
Sunday, May 20, 2018
Sunday Evening, May 20, 2018- Combined Jr. Gold @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM drill- your choice, mix it up
1:00 rest
18 x 75 as follows:
1-2, 25 catchup free drill, 50 choice drill in primary stroke NO FREE @ 1:20
3-4, 25 breast pull with dolphin kick, 50 kick on back easy/FAST by 25's @ 1:20 (UDK!)
5-6, 25 swim free br 3 (build), 25 kick on back (UDK past flags), 25 swim in primary stroke NO FREE build to FAST- 1st round go @ 1:10 (or 1:15); 2nd round go @ 1:05 (or 1:10); last round go @ 1:00 (or @ 1:05)
No rest between sets, check HR after #18, then 1:00 rest
3 sets of:
3 x 100- odds kick (#1 on back, #3 with boards) @ 1:40, neg split focus on UDK; #2 swim IM @ 1:30
:30 rest to put fins on...
4 x 50 with fins @ 1:00, swim 1-3 desc to FAST @ 1:00 (target best 50 SCY time); #4 is LUNGBUSTER/swim by 25's- how close can you come to your time from 3rd 50?!?
1st set, the 50's are free;
2nd set, the 50's are primary stroke NO FREE
3rd set, the 50's are your choice, but all the same stroke
:30 rest between sets to check HR & take fins off
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. Last week of training inside, be ready to do a tremendous job. Have a great day!
1:00 rest
18 x 75 as follows:
1-2, 25 catchup free drill, 50 choice drill in primary stroke NO FREE @ 1:20
3-4, 25 breast pull with dolphin kick, 50 kick on back easy/FAST by 25's @ 1:20 (UDK!)
5-6, 25 swim free br 3 (build), 25 kick on back (UDK past flags), 25 swim in primary stroke NO FREE build to FAST- 1st round go @ 1:10 (or 1:15); 2nd round go @ 1:05 (or 1:10); last round go @ 1:00 (or @ 1:05)
No rest between sets, check HR after #18, then 1:00 rest
3 sets of:
3 x 100- odds kick (#1 on back, #3 with boards) @ 1:40, neg split focus on UDK; #2 swim IM @ 1:30
:30 rest to put fins on...
4 x 50 with fins @ 1:00, swim 1-3 desc to FAST @ 1:00 (target best 50 SCY time); #4 is LUNGBUSTER/swim by 25's- how close can you come to your time from 3rd 50?!?
1st set, the 50's are free;
2nd set, the 50's are primary stroke NO FREE
3rd set, the 50's are your choice, but all the same stroke
:30 rest between sets to check HR & take fins off
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. Last week of training inside, be ready to do a tremendous job. Have a great day!
Saturday, May 19, 2018
Saturday Morning, May 19, 2018- Combined Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is drill/kick on back by 50's
1:00 rest
6 x 50 @ 1:00- swim free/fist free drill by 25's, count strokes for each 25- how close can you get them?
4 x 75 @ 1:20- 25 breast kick on back, 50 ra2 la2 free drill- keep head steady in neutral position, roll hips evenly to both sides as hand passes under body
3 x 100 @ 1:50- 25 kick choice on back build to FAST, 75 drill/swim/drill by 25's in primary stroke NO FREE (go on 2:00 for Lane 1 if necessary.
8 half pool sprints @ :35- go 4 free, 4 choice NO FREE
4 x 100 swim/kick by 50's desc 1-3 @ 1:45- the kick is w/boards (choice kick), the swim is free/primary stroke by 25's; #4 should be FAST
1:00 rest, check HR
TEST SET- 2000 swim free for time, last one SCY, so do a great job!
If there is time, with fins, finish up with...
24 x 25 @ :40- the usual in sets of 4.
100 easy drill before you get out. Do an excellent job with your HW this weekend, and with drylands today. We're missing everybody up here in Cleveland; Elena, Samantha & JP all swam well last night (Team Record for JP in the 1500, 18:43!). Have a great day!
1:00 rest
6 x 50 @ 1:00- swim free/fist free drill by 25's, count strokes for each 25- how close can you get them?
4 x 75 @ 1:20- 25 breast kick on back, 50 ra2 la2 free drill- keep head steady in neutral position, roll hips evenly to both sides as hand passes under body
3 x 100 @ 1:50- 25 kick choice on back build to FAST, 75 drill/swim/drill by 25's in primary stroke NO FREE (go on 2:00 for Lane 1 if necessary.
8 half pool sprints @ :35- go 4 free, 4 choice NO FREE
4 x 100 swim/kick by 50's desc 1-3 @ 1:45- the kick is w/boards (choice kick), the swim is free/primary stroke by 25's; #4 should be FAST
1:00 rest, check HR
TEST SET- 2000 swim free for time, last one SCY, so do a great job!
If there is time, with fins, finish up with...
24 x 25 @ :40- the usual in sets of 4.
100 easy drill before you get out. Do an excellent job with your HW this weekend, and with drylands today. We're missing everybody up here in Cleveland; Elena, Samantha & JP all swam well last night (Team Record for JP in the 1500, 18:43!). Have a great day!
Friday, May 18, 2018
Friday, May 18, 2018- AM Jr. Gold @ CM
After Meet Warmup...
RACE DAY!!!
100 easy drill before you get out. Do an excellent job in school today and get excited for our last SCY Test Set tomorrow morning here at CM. Have a great day!
RACE DAY!!!
100 easy drill before you get out. Do an excellent job in school today and get excited for our last SCY Test Set tomorrow morning here at CM. Have a great day!
Thursday, May 17, 2018
Thursday Afternoon, May 17, 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
4 x 150 @ :10 rest-
odds, 50 drill 25 kick (build) on back
evens- swim primary stroke (build) to FAST turn, 25 swim choice dps
First 2 x 150's are free; last 2 are primary stroke NO FREE
:30 rest, then everybody together...
12 x 25 @ :45-
odds- 15 yards swim FAST, 10 yards drill
evens- swim build to FAST, from a DIVE
1:00 rest, check HR
4 sets of:
4 x 50 swim in primary stroke neg split @ :55, except #3 is all kick choice
1 x 100 swim free br 3 @ 1:15
1 x 50 drill in primary stroke @ 1:00
:20 extra rest, get your mind right...
4 x 50 swim in primary stroke- odd rounds at 200 GP @ 1:10, even rounds go 200 set up/middle 2 @ GP/#4 all out FAST for time- all @ 1:10
1:00 rest between sets, check HR
If there is time, finish up with...
250's @ :15 rest
odds- odd 50 kick FAST with boards, even 50's choice kick on back (focus on UDK past flags)
evens- swim free with shnorkel & buoys, descend 1-3 to what you can
100 easy drill before you get out. Do a great job with your HW tonight & get excited to train outside. Good luck to everybody racing in Cleveland this weekend. Have a great day!
1:00 rest
4 x 150 @ :10 rest-
odds, 50 drill 25 kick (build) on back
evens- swim primary stroke (build) to FAST turn, 25 swim choice dps
First 2 x 150's are free; last 2 are primary stroke NO FREE
:30 rest, then everybody together...
12 x 25 @ :45-
odds- 15 yards swim FAST, 10 yards drill
evens- swim build to FAST, from a DIVE
1:00 rest, check HR
4 sets of:
4 x 50 swim in primary stroke neg split @ :55, except #3 is all kick choice
1 x 100 swim free br 3 @ 1:15
1 x 50 drill in primary stroke @ 1:00
:20 extra rest, get your mind right...
4 x 50 swim in primary stroke- odd rounds at 200 GP @ 1:10, even rounds go 200 set up/middle 2 @ GP/#4 all out FAST for time- all @ 1:10
1:00 rest between sets, check HR
If there is time, finish up with...
250's @ :15 rest
odds- odd 50 kick FAST with boards, even 50's choice kick on back (focus on UDK past flags)
evens- swim free with shnorkel & buoys, descend 1-3 to what you can
100 easy drill before you get out. Do a great job with your HW tonight & get excited to train outside. Good luck to everybody racing in Cleveland this weekend. Have a great day!
Thursday Morning, May 17, 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 150 @ :10 rest-
odds, 50 drill 25 kick (build) on back
evens- swim primary stroke (build) to FAST turn, 25 swim choice dps
1st 2 x 150's are free; middle 2 are primary stroke NO FREE; last 2 are choice
:30 rest, then everybody together...
15 x 50 as follows:
1- swim free br 3 @ :40
2&3, swim/kick by25's in primary stroke @ :50, desc 1-2
1:00 rest, check HR
4 sets of (5 if anybody is feeling adventurous):
4 x 50 swim in primary stroke neg split @ :50, except #3 is all kick choice
1 x 100 swim free br 3 @ 1:10
1 x 50 drill in primary stroke @ 1:00
:15 extra rest, get your mind right...
4 x 50 swim in primary stroke- odd rounds at 200 GP @ 1:10, even rounds go 200 set up/middle 2 @ GP/#4 all out FAST for time
1:00 rest between sets, check HR
Until 7:15 a.m., finish up with...
250's @ :15 rest
odds- odd 50 kick FAST with boards, even 50's choice kick on back (focus on UDK past flags)
evens- swim free with shnorkel & buoys, descend 1-3 to what you can
100 easy drill before you get out. Your choice whether or not you want to swinm tomorrow morning, but not required if you are racing tomorrow in Cleveland (otherwise, it's RACE DAY!). Do a great job in school today & get excited to train outside. Have a great day!
1:00 rest
6 x 150 @ :10 rest-
odds, 50 drill 25 kick (build) on back
evens- swim primary stroke (build) to FAST turn, 25 swim choice dps
1st 2 x 150's are free; middle 2 are primary stroke NO FREE; last 2 are choice
:30 rest, then everybody together...
15 x 50 as follows:
1- swim free br 3 @ :40
2&3, swim/kick by25's in primary stroke @ :50, desc 1-2
1:00 rest, check HR
4 sets of (5 if anybody is feeling adventurous):
4 x 50 swim in primary stroke neg split @ :50, except #3 is all kick choice
1 x 100 swim free br 3 @ 1:10
1 x 50 drill in primary stroke @ 1:00
:15 extra rest, get your mind right...
4 x 50 swim in primary stroke- odd rounds at 200 GP @ 1:10, even rounds go 200 set up/middle 2 @ GP/#4 all out FAST for time
1:00 rest between sets, check HR
Until 7:15 a.m., finish up with...
250's @ :15 rest
odds- odd 50 kick FAST with boards, even 50's choice kick on back (focus on UDK past flags)
evens- swim free with shnorkel & buoys, descend 1-3 to what you can
100 easy drill before you get out. Your choice whether or not you want to swinm tomorrow morning, but not required if you are racing tomorrow in Cleveland (otherwise, it's RACE DAY!). Do a great job in school today & get excited to train outside. Have a great day!
Wednesday, May 16, 2018
Wednesday Afternoon, May 16, 2018- PM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 choice kick
1:00 rest
3 x 100 @ 1:50- 50 fist free drill br 3, 50 choice drill NO FREE
1 x 75 kick with boards @ 1:30- smooth but strong, get time
2 x 100 @ 1:50- 50 ra2 la2 free drill, 50 choice drill NO FREE
1 x 75 kick with boards @ 1:30- same kick as previous 75, but FASTER
1 x 100 @ 1:50- 50 catchup free drill with overkick, 50 choice drill, NO FREE
1 x 75 kick all out FAST- get time & check HR
25 easy choice kick
1:00 rest
LONG SWIM-
6 times through:
25 swim fly- small fast UDK off the wall, every time
50 back swim- tempo & rotation
50 breaststroke swim- big kick to drive you forward
25 kick free on back FAST- minimum 4 UDK off the wall
50 swim in 4th best stroke neg split with a great turn
100 swim free- 50 @ 200 setup, then 50 FAST
Check HR after 6th time through.
15 x 50 as follows:
1- swim free br 3 @ :40 (Lane 1 @ :45 if necessary)
2&3- swim/kick by 25's in primary stroke NO FREE, desc 1-2 @ :50 (Lane 1 @ :55 if necessary); be sure to descend these 1-2
1 x 200- choice back drill, choice breast drill- by 50's
100 easy drill before you get out. Do an excellent job in school today & get excited to train outside. Have a great day!
1:00 rest
3 x 100 @ 1:50- 50 fist free drill br 3, 50 choice drill NO FREE
1 x 75 kick with boards @ 1:30- smooth but strong, get time
2 x 100 @ 1:50- 50 ra2 la2 free drill, 50 choice drill NO FREE
1 x 75 kick with boards @ 1:30- same kick as previous 75, but FASTER
1 x 100 @ 1:50- 50 catchup free drill with overkick, 50 choice drill, NO FREE
1 x 75 kick all out FAST- get time & check HR
25 easy choice kick
1:00 rest
LONG SWIM-
6 times through:
25 swim fly- small fast UDK off the wall, every time
50 back swim- tempo & rotation
50 breaststroke swim- big kick to drive you forward
25 kick free on back FAST- minimum 4 UDK off the wall
50 swim in 4th best stroke neg split with a great turn
100 swim free- 50 @ 200 setup, then 50 FAST
Check HR after 6th time through.
15 x 50 as follows:
1- swim free br 3 @ :40 (Lane 1 @ :45 if necessary)
2&3- swim/kick by 25's in primary stroke NO FREE, desc 1-2 @ :50 (Lane 1 @ :55 if necessary); be sure to descend these 1-2
1 x 200- choice back drill, choice breast drill- by 50's
100 easy drill before you get out. Do an excellent job in school today & get excited to train outside. Have a great day!
Tuesday, May 15, 2018
Wednesday Morning, May 16, 2018- AM Jr. Gold @ IL
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 choice kick
1:00 rest
3 x 100 @ 1:45- 50 fist free drill br 3, 50 choice drill NO FREE
1 x 75 kick with boards @ 1:30- smooth but strong, get time
2 x 100 @ 1:45- 50 ra2 la2 free drill, 50 choice drill NO FREE
1 x 75 kick with boards @ 1:30- same kick as previous 75, but FASTER
1 x 100 @ 1:45- 50 catchup free drill with overkick, 50 choice drill, NO FREE
1 x 75 kick all out FAST- get time & check HR
25 easy choice kick
1:00 rest
15 x 50 as follows:
1- swim free br 3 @ :40 (Lane 1 @ :45 if necessary)
2&3- swim/kick by 25's in primary stroke NO FREE, desc 1-2 @ :50 (Lane 1 @ :55 if necessary); be sure to descend these 1-2
1 x 200- choice back drill, choice breast drilll- by 50's
1:00 rest
LONG SWIM-
6 times through:
25 swim fly- small fast UDK off the wall, every time
50 back swim- tempo & rotation
50 breaststroke swim- big kick to drive you forward
25 kick free on back FAST- minimum 4 UDK off the wall
50 swim in 4th best stroke neg split with a great turn
100 swim free- 50 @ 200 setup, then 50 FAST
Check HR after 6th time through.
Until 7:15 a.m., finish up with:
3 x 25 @ :10 rest-
1- choice skulling
2- kick FAST on back (UDK past flags)
3- kick with boards 1/2 FAST 1/2 easy
1 x 50 kick FAST for time with boards @ 1:00
100 easy drill before you get out. Do an excellent job in school today & get excited to train outside. Have a great day!
1:00 rest
3 x 100 @ 1:45- 50 fist free drill br 3, 50 choice drill NO FREE
1 x 75 kick with boards @ 1:30- smooth but strong, get time
2 x 100 @ 1:45- 50 ra2 la2 free drill, 50 choice drill NO FREE
1 x 75 kick with boards @ 1:30- same kick as previous 75, but FASTER
1 x 100 @ 1:45- 50 catchup free drill with overkick, 50 choice drill, NO FREE
1 x 75 kick all out FAST- get time & check HR
25 easy choice kick
1:00 rest
15 x 50 as follows:
1- swim free br 3 @ :40 (Lane 1 @ :45 if necessary)
2&3- swim/kick by 25's in primary stroke NO FREE, desc 1-2 @ :50 (Lane 1 @ :55 if necessary); be sure to descend these 1-2
1 x 200- choice back drill, choice breast drilll- by 50's
1:00 rest
LONG SWIM-
6 times through:
25 swim fly- small fast UDK off the wall, every time
50 back swim- tempo & rotation
50 breaststroke swim- big kick to drive you forward
25 kick free on back FAST- minimum 4 UDK off the wall
50 swim in 4th best stroke neg split with a great turn
100 swim free- 50 @ 200 setup, then 50 FAST
Check HR after 6th time through.
Until 7:15 a.m., finish up with:
3 x 25 @ :10 rest-
1- choice skulling
2- kick FAST on back (UDK past flags)
3- kick with boards 1/2 FAST 1/2 easy
1 x 50 kick FAST for time with boards @ 1:00
100 easy drill before you get out. Do an excellent job in school today & get excited to train outside. Have a great day!
Tuesday Afternoon, May 15, 2018- PM Jr. Gold @ IL & CM
1 x 600- 300 swim free, 200 reverse IM drill, 100 choice kick on back
1:00 rest
2 sets of:
3 x 25 choice breaststroke drill @ :40
1 x 75 kick/6ks drill/swim by 25's, all backstroke @ 1:20
3 x 100 @ 1:50- 25 sit & spin back drill, 50 kick on back (4 UDK's), 25 breast pull w/dolph kick
3 x 50 swim back/breast by 25's @ :50 (@ :45 in 2nd set)- focus on tempo & kick, by 25's (Lane 1 go @ :55 & :50)
No rest between sets, check HR after 2nd set, then get right into...
4 x 50 @ 1:00- fist free drill, then choice drill in primary stroke
1:00 rest
Until 6:00 p.m. (or 5:30 p.m., IL)
100's odds & evens as follows
Odds- swim/kick on back by 50's in primary stroke NO FREE, desc 1-3 @ 1:50
Evens- swim free br 3 at pace (1st 3 even 100's @ mile pace, then 3 @ 1000 pace, last 3 @ 500 pace) @ 1:30
3 x 50 @ :55 free/choice by 25's @ 5:57 (5:27) p.m. Do an excellent job with your HW tonight, and with drylands tonight. Please remind your parents about Coffee tonight (while you're at drylands) & get excited to race this weekend. Have a great day!
1:00 rest
2 sets of:
3 x 25 choice breaststroke drill @ :40
1 x 75 kick/6ks drill/swim by 25's, all backstroke @ 1:20
3 x 100 @ 1:50- 25 sit & spin back drill, 50 kick on back (4 UDK's), 25 breast pull w/dolph kick
3 x 50 swim back/breast by 25's @ :50 (@ :45 in 2nd set)- focus on tempo & kick, by 25's (Lane 1 go @ :55 & :50)
No rest between sets, check HR after 2nd set, then get right into...
4 x 50 @ 1:00- fist free drill, then choice drill in primary stroke
1:00 rest
Until 6:00 p.m. (or 5:30 p.m., IL)
100's odds & evens as follows
Odds- swim/kick on back by 50's in primary stroke NO FREE, desc 1-3 @ 1:50
Evens- swim free br 3 at pace (1st 3 even 100's @ mile pace, then 3 @ 1000 pace, last 3 @ 500 pace) @ 1:30
3 x 50 @ :55 free/choice by 25's @ 5:57 (5:27) p.m. Do an excellent job with your HW tonight, and with drylands tonight. Please remind your parents about Coffee tonight (while you're at drylands) & get excited to race this weekend. Have a great day!
Tuesday, May 15, 2018- AM Jr. Gold @ CM
1 x 600- 300 swim free, 200 reverse IM drill, 100 choice kick on back
1:00 rest
2 sets of:
3 x 25 choice breaststroke @ :35
1 x 75 kick/drill/swim by 25's backstroke @ 1:20
3 x 100 @ 1:45- 25 sit & spin back drill, 50 kick on back (4 UDK's), 25 breast pull w/dolph kick
3 x 50 swim back/breast by 25's @ :50 (@ :45 in 2nd set)- focus on tempo & kick, by 25's
No rest between sets, check HR after 2nd set
LONG SWIM-
6 times through:
25 swim fly- small fast UDK off the wall, every time
50 back swim- tempo & rotation
50 breaststroke swim- big kick to drive you forward
25 kick free on back FAST- minimum 4 UDK off the wall
50 swim in 4th best stroke neg split with a great turn
100 swim free- 50 @ 200 setup, then 50 FAST
Check HR after 6th time through.
4 x 50 @ 1:00- fist free drill, then choice drill in primary stroke
Until 7:15 a.m.,
100's odds & evens as follows
Odds- swim/kick on back by 50's in primary stroke, desc 1-3 @ 1:45
Evens- swim free br 3 at pace (3 mile pace, 3 1000 pace, 3 500 pace) @ 1:30
3 x 50 @ :55 free/choice by 25's @ 7:12 a.m. Do an excellent job in school today, and with drylands tonight. Remind your parents about Coffee please (tonight while you're at drylands) & get excited to race this weekend. Have a great day!
1:00 rest
2 sets of:
3 x 25 choice breaststroke @ :35
1 x 75 kick/drill/swim by 25's backstroke @ 1:20
3 x 100 @ 1:45- 25 sit & spin back drill, 50 kick on back (4 UDK's), 25 breast pull w/dolph kick
3 x 50 swim back/breast by 25's @ :50 (@ :45 in 2nd set)- focus on tempo & kick, by 25's
No rest between sets, check HR after 2nd set
LONG SWIM-
6 times through:
25 swim fly- small fast UDK off the wall, every time
50 back swim- tempo & rotation
50 breaststroke swim- big kick to drive you forward
25 kick free on back FAST- minimum 4 UDK off the wall
50 swim in 4th best stroke neg split with a great turn
100 swim free- 50 @ 200 setup, then 50 FAST
Check HR after 6th time through.
4 x 50 @ 1:00- fist free drill, then choice drill in primary stroke
Until 7:15 a.m.,
100's odds & evens as follows
Odds- swim/kick on back by 50's in primary stroke, desc 1-3 @ 1:45
Evens- swim free br 3 at pace (3 mile pace, 3 1000 pace, 3 500 pace) @ 1:30
3 x 50 @ :55 free/choice by 25's @ 7:12 a.m. Do an excellent job in school today, and with drylands tonight. Remind your parents about Coffee please (tonight while you're at drylands) & get excited to race this weekend. Have a great day!
Monday, May 14, 2018
Monday Afternoon, May 14, 2018- PM Jr. Gold @ CM
1 x 600- 300 swim free, 300 reverse IM drill- mix it up, your choice
1:00 rest
4 x 200 @ :15 rest- 100 drill/kick by 25's (build the kick), 100 swim free br 3, desc the swim 1-4
Check HR, then...
Hour of Power!
(60 x 50 kick @ 1:05- 6 on back, 6 with boards; change strokes by rounds of 12)
1:00 rest, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the meet this weekend. Have a great day!
1:00 rest
4 x 200 @ :15 rest- 100 drill/kick by 25's (build the kick), 100 swim free br 3, desc the swim 1-4
Check HR, then...
Hour of Power!
(60 x 50 kick @ 1:05- 6 on back, 6 with boards; change strokes by rounds of 12)
1:00 rest, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the meet this weekend. Have a great day!
Monday Morning, May 14, 2018- AM Jr. Gold @ CM
1 x 600- 300 swim free, 300 reverse IM drill- mix it up, your choice
1:00 rest
4 x 200 @ :15 rest- 100 drill/kick by 25's (build the kick), 100 swim free br 3, desc the swim 1-4
Check HR, then...
Hour of Power!
(60 x 50 kick @ 1:00- 6 on back, 6 with boards; change strokes by rounds of 12)
1:00 rest, check HR
Finish up with...
1 x 100 drill/ swim by 25's @ 1:45- NO FREE
1 x 100 swim/kick by 25's primary stroke @ 1:35
1 x 125 swim free br 3 (middle 25 br 5) @ 1:25- add 1 x 125 in each round, up to 3, then back down
No rest between sets, check HR when you can.
100 easy drill before you get out. Do an excellent job in school today and get excited to race this weekend in Cleveland. Have a great day!
1:00 rest
4 x 200 @ :15 rest- 100 drill/kick by 25's (build the kick), 100 swim free br 3, desc the swim 1-4
Check HR, then...
Hour of Power!
(60 x 50 kick @ 1:00- 6 on back, 6 with boards; change strokes by rounds of 12)
1:00 rest, check HR
Finish up with...
1 x 100 drill/ swim by 25's @ 1:45- NO FREE
1 x 100 swim/kick by 25's primary stroke @ 1:35
1 x 125 swim free br 3 (middle 25 br 5) @ 1:25- add 1 x 125 in each round, up to 3, then back down
No rest between sets, check HR when you can.
100 easy drill before you get out. Do an excellent job in school today and get excited to race this weekend in Cleveland. Have a great day!
Sunday, May 13, 2018
Sunday, May 13, 2018- Combined Jr. Gold @ Ida Lee
1 x 600- 300 swim free, 300 reverse IM drill- your choice, mix it up
1:00 rest
With fins:
12 x 25 @ :35 fly pull with free kick- except #'s 3, 5, 7 & 9 are kick FAST @ :20
1:00 rest, take fins off
3 sets of:
4 x 25 kick with shnorkels & boards @ :45 (@ :35 in 2nd set, @ :25 in 3rd set), all FAST
6 x 75 @ 1:10 as follows:
1-2, swim free with shnorkels desc 1-2
3-4, swim IM (NO FREE) desc 1-2, NO SHNORKELS
5-6, 25 swim fly, then 50 kick on back- focus on UDK's
:30 rest between sets, check HR
4 sets of:
4 x "out & backs" @ :40- different from round to round (swim in odd rounds, kick in evens)
1 x 300 swim free, get time & desc 1-4
****With shnorkels in even rounds!)
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. Be sure to fuss over your mum tonight & get excited for a big week in the water. Have a great day!
1:00 rest
With fins:
12 x 25 @ :35 fly pull with free kick- except #'s 3, 5, 7 & 9 are kick FAST @ :20
1:00 rest, take fins off
3 sets of:
4 x 25 kick with shnorkels & boards @ :45 (@ :35 in 2nd set, @ :25 in 3rd set), all FAST
6 x 75 @ 1:10 as follows:
1-2, swim free with shnorkels desc 1-2
3-4, swim IM (NO FREE) desc 1-2, NO SHNORKELS
5-6, 25 swim fly, then 50 kick on back- focus on UDK's
:30 rest between sets, check HR
4 sets of:
4 x "out & backs" @ :40- different from round to round (swim in odd rounds, kick in evens)
1 x 300 swim free, get time & desc 1-4
****With shnorkels in even rounds!)
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. Be sure to fuss over your mum tonight & get excited for a big week in the water. Have a great day!
Saturday, May 12, 2018
Saturday Morning, May 12, 2018- Combined Jr. Gold @ CM
After PMI...
1 x 600- 300 swim freestyle, 300 reverse IM- 75 of each stroke, drill/drill/skulling by 25's
1:00 rest
10 minutes to "warmup as you feel," then...
4 x 50 @ 1:00- sit & spin back drill/choice breast drill by 25's
6 x 75 @ 1:20 (odds) or 1:10 (evens)
odds- 25 kick FAST free with boards, 50 choice drill in primary stroke/4th best stroke NO FREE
evens- 25 FAST choice kick NO FREE with boards, then 50 swim primary/4th best stroke by 25's
:30 rest, check HR, then...
3 sets of:
3 x 50 swim/kick by 25's in primary stroke @ :55
1 x 75 swim free br 3 @ :55
2 x 50 swim/kick choice NO FREE @ :50
1 x 75 swim free br 3/5/3 by 25's @ :55
1 x 50 kick FAST on back @ :45
1 x 100 swim IM- last 25 kick on back @ 1:30
:30 rest between 1st & 2nd sets, check HR- no rest between 2nd & 3rd sets
TEST SET-
3 x 350 swim IM (75's, last 50 is kick free with boards) @ 5:30, descend 1-3 to something juicy!
Until 10 a.m., finish up with...
6 x 25 kick (alternate with boards or on back)- odds 15/10; evens build to FAST (alternate :40 & :30 by rounds)
1 x 100 kick FAST for time (alternate boards & back by set) @ 2:00
100 easy drill before you get out. Do an excellent job with drylands today, and wear your sunscreen if you have to be outside. Have a great day!
1 x 600- 300 swim freestyle, 300 reverse IM- 75 of each stroke, drill/drill/skulling by 25's
1:00 rest
10 minutes to "warmup as you feel," then...
4 x 50 @ 1:00- sit & spin back drill/choice breast drill by 25's
6 x 75 @ 1:20 (odds) or 1:10 (evens)
odds- 25 kick FAST free with boards, 50 choice drill in primary stroke/4th best stroke NO FREE
evens- 25 FAST choice kick NO FREE with boards, then 50 swim primary/4th best stroke by 25's
:30 rest, check HR, then...
3 sets of:
3 x 50 swim/kick by 25's in primary stroke @ :55
1 x 75 swim free br 3 @ :55
2 x 50 swim/kick choice NO FREE @ :50
1 x 75 swim free br 3/5/3 by 25's @ :55
1 x 50 kick FAST on back @ :45
1 x 100 swim IM- last 25 kick on back @ 1:30
:30 rest between 1st & 2nd sets, check HR- no rest between 2nd & 3rd sets
TEST SET-
3 x 350 swim IM (75's, last 50 is kick free with boards) @ 5:30, descend 1-3 to something juicy!
Until 10 a.m., finish up with...
6 x 25 kick (alternate with boards or on back)- odds 15/10; evens build to FAST (alternate :40 & :30 by rounds)
1 x 100 kick FAST for time (alternate boards & back by set) @ 2:00
100 easy drill before you get out. Do an excellent job with drylands today, and wear your sunscreen if you have to be outside. Have a great day!
Friday, May 11, 2018
Friday Morning, May 11, 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 the 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 the TEST SET tomorrow. Have a great day!
Thursday, May 10, 2018
Thursday, May 10, 2018- Combined Jr. Gold @ CM
MEET WARMUP, then...
RACE DAY!
3 x 75 swim in primary stroke from a dive in heats- get times & add together for average
10 minutes choice active recovery, then...
MYSTERY SET
If there is time, we can go through the set a second time, IM
Warmdown before you get out. Do an excellent job with your HW tonight and get excited for our Test Set on Saturday. Have a great day!
RACE DAY!
3 x 75 swim in primary stroke from a dive in heats- get times & add together for average
10 minutes choice active recovery, then...
MYSTERY SET
If there is time, we can go through the set a second time, IM
Warmdown before you get out. Do an excellent job with your HW tonight and get excited for our Test Set on Saturday. Have a great day!
Thursday Morning, May 10, 2018- AM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is skulling/drill/drill by 25's
1:00 rest
3 sets of:
6 x 25 as follows:
1-4, alternating fly drill (ra2 la2 fly) and swim fly @ :40/:30/:40/:25
5-6, kick with boards @ :40/:20
After 3rd set, take :30 rest to check HR, then...
15 x 50 as follows:
3- swim/kick fly by 25's @ :50
2- swim fly/free by 25's @ :45 (2nd set @ :40, 3rd set @ :35!&!^&*!)
1:00 rest, check HR
LONG SWIM-
6 times through:
150 swim backstroke, desc the 3 x 50 to what you can focusing on tempo & UDK's
100 breaststroke (drill-swim build to FAST by 25's)
50 kick free with boards, always FAST
Check HR after 6th time through
Finish up with...
4 x 75 swim free br 3 @ 1:10 desc 1-4 to FAST, except #3 is @ :55
Take :30 extra rest- check HR & put fins on, then...
3 x 75 @ 1:20 desc 1-3 to all out FAST- 50 swim in primary stroke (NO FREE), 25 kick on back
No rest between sets, kick off fins for 75's free.
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 sets of:
6 x 25 as follows:
1-4, alternating fly drill (ra2 la2 fly) and swim fly @ :40/:30/:40/:25
5-6, kick with boards @ :40/:20
After 3rd set, take :30 rest to check HR, then...
15 x 50 as follows:
3- swim/kick fly by 25's @ :50
2- swim fly/free by 25's @ :45 (2nd set @ :40, 3rd set @ :35!&!^&*!)
1:00 rest, check HR
LONG SWIM-
6 times through:
150 swim backstroke, desc the 3 x 50 to what you can focusing on tempo & UDK's
100 breaststroke (drill-swim build to FAST by 25's)
50 kick free with boards, always FAST
Check HR after 6th time through
Finish up with...
4 x 75 swim free br 3 @ 1:10 desc 1-4 to FAST, except #3 is @ :55
Take :30 extra rest- check HR & put fins on, then...
3 x 75 @ 1:20 desc 1-3 to all out FAST- 50 swim in primary stroke (NO FREE), 25 kick on back
No rest between sets, kick off fins for 75's free.
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, May 9, 2018
Wednesday Afternoon, May 9, 2018- PM Jr. Gold @ CM
1 x 600- 200 swim freestyle, 200 reverse IM drill, 200 kick (100 on back, 100 with boards)
1:00 rest
4 x 125 @ 2:15- 50 catchup free drill, 75 drill/kick/drill by 25's in primary stroke NO FREE
18 x 25 as follows:
(3 sets of 6)
2- choice drill in primary stroke @ :35
1- swim in primary stroke @ :20
2 choice drill in 4th best stroke NO FREE @ :35
1- swim in 4th best stroke @ :20
Check HR after #18, then take :30 rest to get shnorkels...
3 x 200 @ :20 rest with shnorkels, desc 1-3 to what you can-
50 choice skulling (with shnorkels & face in water)
100 swim free- head in neutral position, roll hips evenly
50 kick with boards (face in water)
1:00 rest
LONG SWIM-
6 times through:
150 swim backstroke- desc the 3 x 50's 1-3 to what you can, focus on UDK's & tempo
100 breaststroke- drill/swim by 25's- build the swim to FAST, focus on kick driving you
50 kick FAST free with boards- always FAST
Check HR after 6th time through
If there is time...
Work on starts & sprints to 15 yards- go 3 free, 3 primary (NO FREE) and 3 fly
100 easy drill before you get out. Do an excellent job on your HW tonight & get excited for long course training. Have a great day!
1:00 rest
4 x 125 @ 2:15- 50 catchup free drill, 75 drill/kick/drill by 25's in primary stroke NO FREE
18 x 25 as follows:
(3 sets of 6)
2- choice drill in primary stroke @ :35
1- swim in primary stroke @ :20
2 choice drill in 4th best stroke NO FREE @ :35
1- swim in 4th best stroke @ :20
Check HR after #18, then take :30 rest to get shnorkels...
3 x 200 @ :20 rest with shnorkels, desc 1-3 to what you can-
50 choice skulling (with shnorkels & face in water)
100 swim free- head in neutral position, roll hips evenly
50 kick with boards (face in water)
1:00 rest
LONG SWIM-
6 times through:
150 swim backstroke- desc the 3 x 50's 1-3 to what you can, focus on UDK's & tempo
100 breaststroke- drill/swim by 25's- build the swim to FAST, focus on kick driving you
50 kick FAST free with boards- always FAST
Check HR after 6th time through
If there is time...
Work on starts & sprints to 15 yards- go 3 free, 3 primary (NO FREE) and 3 fly
100 easy drill before you get out. Do an excellent job on your HW tonight & get excited for long course training. Have a great day!
Wednesday Morning, May 9, 2018- AM Jr. Gold @ IL
1 x 600- 200 swim freestyle, 200 reverse IM drill, 200 kick (100 on back, 100 with boards)
1:00 rest
4 x 125 @ 2:15- 50 catchup free drill, 75 drill/kick/drill by 25's in primary stroke NO FREE
18 x 25 as follows:
(3 sets of 6)
2- choice drill in primary stroke @ :35
1- swim in primary stroke @ :20
2 choice drill in 4th best stroke NO FREE @ :35
1- swim in 4th best stroke @ :20
3 x 200 @ :20 rest with shnorkels, desc 1-3 to what you can-
50 choice skulling (with shnorkels & face in water)
100 swim free- head in neutral position, roll hips evenly
50 kick with boards (face in water)
1:00 rest
LONG SWIM-
6 times through:
150 swim backstroke- desc the 3 x 50's 1-3 to what you can, focus on UDK's & tempo
100 breaststroke- drill/swim by 25's- build the swim to FAST, focus on kick driving you
50 kick FAST free with boards- always FAST
Check HR after 6th time through
6 sets of:
4 x 75 swim free br 3, desc 1-4 @ 1:10, except #3 is @ :55
Check HR after #4, then quickly put fins on...
3 x 75 @ 1:20- 50 swim in primary stroke (can be free in odd rounds), 25 kick on back, desc 1-3 to something juicy! (Can go @ 1:30 in even rounds)
Check HR between rounds, take off fins & continue into next set while staying on interval
3 x 50 swim easy free/choice by 25's @ :55 @ 7:12 a.m.
Do an excellent job in school today and get excited for long course training. Have a great day!
1:00 rest
4 x 125 @ 2:15- 50 catchup free drill, 75 drill/kick/drill by 25's in primary stroke NO FREE
18 x 25 as follows:
(3 sets of 6)
2- choice drill in primary stroke @ :35
1- swim in primary stroke @ :20
2 choice drill in 4th best stroke NO FREE @ :35
1- swim in 4th best stroke @ :20
3 x 200 @ :20 rest with shnorkels, desc 1-3 to what you can-
50 choice skulling (with shnorkels & face in water)
100 swim free- head in neutral position, roll hips evenly
50 kick with boards (face in water)
1:00 rest
LONG SWIM-
6 times through:
150 swim backstroke- desc the 3 x 50's 1-3 to what you can, focus on UDK's & tempo
100 breaststroke- drill/swim by 25's- build the swim to FAST, focus on kick driving you
50 kick FAST free with boards- always FAST
Check HR after 6th time through
6 sets of:
4 x 75 swim free br 3, desc 1-4 @ 1:10, except #3 is @ :55
Check HR after #4, then quickly put fins on...
3 x 75 @ 1:20- 50 swim in primary stroke (can be free in odd rounds), 25 kick on back, desc 1-3 to something juicy! (Can go @ 1:30 in even rounds)
Check HR between rounds, take off fins & continue into next set while staying on interval
3 x 50 swim easy free/choice by 25's @ :55 @ 7:12 a.m.
Do an excellent job in school today and get excited for long course training. Have a great day!
Tuesday, May 8, 2018
Tuesday, May 8, 2018- PM Jr. Gold @ CM & IL
1 x 600- 300 free (25 ra2 la2 drill, 50 swim), 300 reverse IM drill- each 100 is drill/drill/swim/skulling, by 25's
1:00 rest
4 x 25 @ :35- 2 kicks 1 pull breast kick
4 x 75 @ 1:25- 50 6 kicks 1 pull back drill, 25 breast pull with free kick
4 x 50 @ 1:00- 25 choice backstroke drill, 25 breast kick on back (focus on kicking "back," not down)
4 x 25 choice breaststroke drill @ :35
:30 rest, check HR, then...
1 x 300- 25 drill, 25 swim BUILD TO FAST, either backstroke or breaststroke for the entire 300
6 rounds of:
1 x 250 kick @ 5:00 (see below)
1 x 300 swim freestyle @ 5:00- get time, descend 1-6; shnorkels on even rounds
:30 rest after each 300, check HR
250 kick: odd rounds- go odd 50's on back (focus on 4 UDK's off the wall), even 50's w/boards FAST
250 kick: even rounds- BROKEN as follows:
#2- odd 50's kick on back, then :10 rest, then even 50's kick FAST with boards;
#4- odd 50's kick FAST w/boards, even 50's kick choice @ back (4 UDK's), :10 rest before even 50
#6- 100 kick FAST IM w/boards, get time then right into 50 easy on back, then :10 rest before last 100 kick IM FAST w/boards
300 swim free, odd rounds br 3, evens rounds with shnorkels- get times and DESCEND 1-6
Check HR after each 300 swim free, then stay on the interval (5:00) and get into the next 250 kick
At 5:57 p.m.,
3 x 50 easy free/choice by 25's @ :55
Do an excellent job with your HW tonight- and with drylands. Wear your sunscreen if you have to be outside. Have a great day!
1:00 rest
4 x 25 @ :35- 2 kicks 1 pull breast kick
4 x 75 @ 1:25- 50 6 kicks 1 pull back drill, 25 breast pull with free kick
4 x 50 @ 1:00- 25 choice backstroke drill, 25 breast kick on back (focus on kicking "back," not down)
4 x 25 choice breaststroke drill @ :35
:30 rest, check HR, then...
1 x 300- 25 drill, 25 swim BUILD TO FAST, either backstroke or breaststroke for the entire 300
6 rounds of:
1 x 250 kick @ 5:00 (see below)
1 x 300 swim freestyle @ 5:00- get time, descend 1-6; shnorkels on even rounds
:30 rest after each 300, check HR
250 kick: odd rounds- go odd 50's on back (focus on 4 UDK's off the wall), even 50's w/boards FAST
250 kick: even rounds- BROKEN as follows:
#2- odd 50's kick on back, then :10 rest, then even 50's kick FAST with boards;
#4- odd 50's kick FAST w/boards, even 50's kick choice @ back (4 UDK's), :10 rest before even 50
#6- 100 kick FAST IM w/boards, get time then right into 50 easy on back, then :10 rest before last 100 kick IM FAST w/boards
300 swim free, odd rounds br 3, evens rounds with shnorkels- get times and DESCEND 1-6
Check HR after each 300 swim free, then stay on the interval (5:00) and get into the next 250 kick
At 5:57 p.m.,
3 x 50 easy free/choice by 25's @ :55
Do an excellent job with your HW tonight- and with drylands. Wear your sunscreen if you have to be outside. Have a great day!
Tuesday Morning, May 8, 2018- AM Jr. Gold @ CM
1 x 600- 300 free (25 ra2 la2 drill, 50 swim), 300 reverse IM drill- each 100 is drill/drill/swim/skulling, by 25's
1:00 rest
4 x 25 @ :35- 2 kicks 1 pull breast kick
4 x 75 @ 1:15- 50 6 kicks 1 pull back drill, 25 breast pull with free kick
4 x 50 @ 1:00- 25 choice backstroke drill, 25 breast kick on back (focus on kicking "back," not down)
4 x 25 choice breaststroke drill @ :35
:30 rest, check HR, then, get ready...
6 rounds of:
1 x 250 kick (different from round to round)
1 x 300 swim freestyle- get time, descend 1-6; shnorkels on even rounds
:30 rest after each 300, check HR
LONG SWIM- until 7:12 a.m.,
150 swim backstroke (tempo), descend the 50's 1-3
100 breaststroke- drill/swim by 25's, build swim to FAST
50 kick FAST free with boards
Focus on UDK, tempo & kick; check HR at 7:12 a.m.
3 x 50 easy free/choice by 25's @ :55
Do an excellent job at school today- and with drylands tonight. Wear your sunscreen if you have to be outside. Have a great day!
1:00 rest
4 x 25 @ :35- 2 kicks 1 pull breast kick
4 x 75 @ 1:15- 50 6 kicks 1 pull back drill, 25 breast pull with free kick
4 x 50 @ 1:00- 25 choice backstroke drill, 25 breast kick on back (focus on kicking "back," not down)
4 x 25 choice breaststroke drill @ :35
:30 rest, check HR, then, get ready...
6 rounds of:
1 x 250 kick (different from round to round)
1 x 300 swim freestyle- get time, descend 1-6; shnorkels on even rounds
:30 rest after each 300, check HR
LONG SWIM- until 7:12 a.m.,
150 swim backstroke (tempo), descend the 50's 1-3
100 breaststroke- drill/swim by 25's, build swim to FAST
50 kick FAST free with boards
Focus on UDK, tempo & kick; check HR at 7:12 a.m.
3 x 50 easy free/choice by 25's @ :55
Do an excellent job at school today- and with drylands tonight. Wear your sunscreen if you have to be outside. Have a great day!
Monday, May 7, 2018
Monday Afternoon, May 7, 2018- PM Jr. Gold @ CM
1 x 600- 300 swim free, 300 reverse IM drill- your choice, mix it up.
1:00 rest
6 x 75 @ 1:20- 50 fist free drill br 3v, 25 choice drill, NO FREE
8 x 50, all swim/kick by 25's; odds are free br 3, evens are choice NO FREE
4 @ :55
4 @ :50
1:00 rest, check HR & get water
All @ 1:00 rest,
20 minute swim- at least 300 free before changing strokes, then 200 before changing back to free
15 minute pull free with shnorkel- steady head position, roll hips evenly throughout
10 minute kick- 150 on back, 100 with boards- focus on UDK's, pushing "back" with feet on any breaststroke kick
3 x 50 easy free/choice by 25's @ :55
Check HR
Talk about the meet- what did you like best? What did you like the least?
Get excited for a full week of training, including drylands. Do an excellent job with your HW tonight & wear your sunscreen if you have to be outside. Have a great day!
1:00 rest
6 x 75 @ 1:20- 50 fist free drill br 3v, 25 choice drill, NO FREE
8 x 50, all swim/kick by 25's; odds are free br 3, evens are choice NO FREE
4 @ :55
4 @ :50
1:00 rest, check HR & get water
All @ 1:00 rest,
20 minute swim- at least 300 free before changing strokes, then 200 before changing back to free
15 minute pull free with shnorkel- steady head position, roll hips evenly throughout
10 minute kick- 150 on back, 100 with boards- focus on UDK's, pushing "back" with feet on any breaststroke kick
3 x 50 easy free/choice by 25's @ :55
Check HR
Talk about the meet- what did you like best? What did you like the least?
Get excited for a full week of training, including drylands. Do an excellent job with your HW tonight & wear your sunscreen if you have to be outside. Have a great day!
Monday Morning, May 7, 2018- AM Jr. Gold @ CM
1 x 600- 300 swim free, 300 reverse IM drill- your choice, mix it up.
1:00 rest
6 x 75 @ 1:20- 50 fist free drill br 3v, 25 choice drill, NO FREE
12 x 50, all swim/kick by 25's; odds are free br 3, evens are choice NO FREE
4 @ :55
4 @ :50
4 @ :45
1:00 rest, check HR & get water
All @ 1:00 rest,
30 minute swim- at least 300 free before changing strokes, then 200 before changing back to free
20 minute pull free with shnorkel
10minute kick- 150 on back, 100 with boards- focus on UDK's, pushing "back" with feet on any breaststroke kick
4 x 50 easy free/choice by 25's @ :55
Check HR
Talk about the meet- what did you like best? What did you like the least?
Get excited for a full week of training, including drylands. Do an excellent job in school today & wear your sunscreen if you have to be outside. Have a great day!
1:00 rest
6 x 75 @ 1:20- 50 fist free drill br 3v, 25 choice drill, NO FREE
12 x 50, all swim/kick by 25's; odds are free br 3, evens are choice NO FREE
4 @ :55
4 @ :50
4 @ :45
1:00 rest, check HR & get water
All @ 1:00 rest,
30 minute swim- at least 300 free before changing strokes, then 200 before changing back to free
20 minute pull free with shnorkel
10minute kick- 150 on back, 100 with boards- focus on UDK's, pushing "back" with feet on any breaststroke kick
4 x 50 easy free/choice by 25's @ :55
Check HR
Talk about the meet- what did you like best? What did you like the least?
Get excited for a full week of training, including drylands. Do an excellent job in school today & wear your sunscreen if you have to be outside. Have a great day!
Wednesday, May 2, 2018
Thursday Afternoon, May 3, 2018- Combined Jr. Gold @ CM
MEET WARMUP, then...
RACE DAY!
In heats from a dive (:10 seconds apart, no more than 3 per lane, 2 per lane for 3 heats is best):
3 x 100 swim freestyle- get time, figure average for the 3
Active recovery for ten minutes (choice drill, swim or kick), then...
3 x 75 in primary stroke (NO FREE)- 50 swim from a dive, 25 kick with boards- get time & average, should be faster than average from 3 x 100's free
If there is time before the end of workout:
1 x 100 swim IM from a dive- straight swim, race it up.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!
RACE DAY!
In heats from a dive (:10 seconds apart, no more than 3 per lane, 2 per lane for 3 heats is best):
3 x 100 swim freestyle- get time, figure average for the 3
Active recovery for ten minutes (choice drill, swim or kick), then...
3 x 75 in primary stroke (NO FREE)- 50 swim from a dive, 25 kick with boards- get time & average, should be faster than average from 3 x 100's free
If there is time before the end of workout:
1 x 100 swim IM from a dive- straight swim, race it up.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!
Wednesday Afternoon, May 2, 2018- PM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
15* x 50 as follows:
odds- ra2 la2 free drill/choice drill NO FREE by 25's @ 1:05
evens- swim (same stroke as 2nd 25 drill above)/kick on back (focus on UDK) @ :55 (@ :50 if you can make it)
*Change NO FREE stroke after 8th 50 if you'd like
1:00 rest, check HR, then...
6 x 150 as follows:
odds- 25 swim free free br 3 (build), 50 kick on back neg split (focus on UDK), 75 drill/swim/drill by 25's, all backstroke (build swim 25) @ 2:40
evens- all kick with boards, 3 x 50 @ :10 rest- descend those 3 x 50 1-3 to FAST, all @ 3:15
Check HR, then everybody together ("partner style" if there is room)-
16 x 25 @ :40-
4 swim (backstroke), 4 kick with boards (choice kick)- 2 times through, all RACE
1:00 rest, check HR
LONG SWIM-
6 times through:
200 swim backstroke negative split- focus on UDK & tempo, head stays flat
100 swim free br 3 @ mile pace- good hip rotation & UDK's, make sure it's at mile pace
50 kick FAST with boards
Check HR after 6th time through, then 1:00 rest
If there is time, work on starts until 6:00 p.m. Do an excellent job with your HW tonight, and get excited for Race Day tomorrow. Have a great day!
1:00 rest
15* x 50 as follows:
odds- ra2 la2 free drill/choice drill NO FREE by 25's @ 1:05
evens- swim (same stroke as 2nd 25 drill above)/kick on back (focus on UDK) @ :55 (@ :50 if you can make it)
*Change NO FREE stroke after 8th 50 if you'd like
1:00 rest, check HR, then...
6 x 150 as follows:
odds- 25 swim free free br 3 (build), 50 kick on back neg split (focus on UDK), 75 drill/swim/drill by 25's, all backstroke (build swim 25) @ 2:40
evens- all kick with boards, 3 x 50 @ :10 rest- descend those 3 x 50 1-3 to FAST, all @ 3:15
Check HR, then everybody together ("partner style" if there is room)-
16 x 25 @ :40-
4 swim (backstroke), 4 kick with boards (choice kick)- 2 times through, all RACE
1:00 rest, check HR
LONG SWIM-
6 times through:
200 swim backstroke negative split- focus on UDK & tempo, head stays flat
100 swim free br 3 @ mile pace- good hip rotation & UDK's, make sure it's at mile pace
50 kick FAST with boards
Check HR after 6th time through, then 1:00 rest
If there is time, work on starts until 6:00 p.m. Do an excellent job with your HW tonight, and get excited for Race Day tomorrow. Have a great day!
Tuesday, May 1, 2018
Wednesday Morning, May 2, 2018- AM Jr. Gold @ IL
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
15* x 50 as follows:
odds- ra2 la2 free drill/choice drill NO FREE by 25's @ 1:00
evens- swim (same stroke as 2nd 25 drill above)/kick on back (focus on UDK) @ :50
*Change NO FREE stroke after 8th 50 if you'd like
1:00 rest, check HR, then...
6 x 150 as follows:
odds- 25 swim free free br 3 (build), 50 kick on back neg split (focus on UDK), 75 drill/swim/drill by 25's, all backstroke (build swim 25) @ 2:30
evens- all kick with boards, 3 x 50 @ :10 rest- descend those 3 x 50 1-3 to FAST, all @ 3:00
Check HR, then everybody together ("partner style" if there is room)-
16 x 25 @ :40-
4 swim (backstroke), 4 kick with boards (choice kick)- 2 times through, all RACE
1:00 rest, check HR
LONG SWIM-
6 times through:
200 swim backstroke negative split- focus on UDK & tempo, head stays flat
100 swim free br 3 @ mile pace- good hip rotation & UDK's, make sure it's at mile pace
50 kick FAST with boards
Check HR after 6th time through, then 1:00 rest
Until 7:15 a.m., finish up with...
2 x 75 swim free with shnorkels (with buoys in even rounds, too) @ 1:05 (3rd set @ 1:00; 5th set @ :55?!?)
2 x 50 kick free with boards & shnorkels @ 1:05 (gets :05 faster by round until you miss, then add :05 per round)- every third round is dolphin kick
No rest between sets
At 7:12 a.m., check HR then go 3 x 50 easy choice @ :55 (NO SHNORKELS)
Do an excellent job in school today & wear your sunscreen if you have to be outside this week. Get excited to race this weekend & have a great day!
1:00 rest
15* x 50 as follows:
odds- ra2 la2 free drill/choice drill NO FREE by 25's @ 1:00
evens- swim (same stroke as 2nd 25 drill above)/kick on back (focus on UDK) @ :50
*Change NO FREE stroke after 8th 50 if you'd like
1:00 rest, check HR, then...
6 x 150 as follows:
odds- 25 swim free free br 3 (build), 50 kick on back neg split (focus on UDK), 75 drill/swim/drill by 25's, all backstroke (build swim 25) @ 2:30
evens- all kick with boards, 3 x 50 @ :10 rest- descend those 3 x 50 1-3 to FAST, all @ 3:00
Check HR, then everybody together ("partner style" if there is room)-
16 x 25 @ :40-
4 swim (backstroke), 4 kick with boards (choice kick)- 2 times through, all RACE
1:00 rest, check HR
LONG SWIM-
6 times through:
200 swim backstroke negative split- focus on UDK & tempo, head stays flat
100 swim free br 3 @ mile pace- good hip rotation & UDK's, make sure it's at mile pace
50 kick FAST with boards
Check HR after 6th time through, then 1:00 rest
Until 7:15 a.m., finish up with...
2 x 75 swim free with shnorkels (with buoys in even rounds, too) @ 1:05 (3rd set @ 1:00; 5th set @ :55?!?)
2 x 50 kick free with boards & shnorkels @ 1:05 (gets :05 faster by round until you miss, then add :05 per round)- every third round is dolphin kick
No rest between sets
At 7:12 a.m., check HR then go 3 x 50 easy choice @ :55 (NO SHNORKELS)
Do an excellent job in school today & wear your sunscreen if you have to be outside this week. Get excited to race this weekend & have a great day!
Tuesday, May 1, 2018- PM Jr. Gold @ CM & IL
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is drill/drill/skulling by 25's
1:00 rest
With fins:
12 x 25-
2- breast pull with free kick @ :35
1- kick FAST dolphin kick on back @ :20
9 x 75-
1-2, breast pull with dolphin kick & flip turns @ 1:25, desc 1-2
#3- kick choice with boards @ 1:05- hustle to make this interval (go @ 1:10 if needed)
1:00 rest, check HR- take fins off.
6 sets of:
2 x 50 swim breast/free by 25's @ :55, desc 1-2 to what you can
2 x 25 kick breast with boards- #1 is 15 FAST 10 easy @ :35; #2 is all FAST @ :20! (Lane 1 @ :40 & :25 if needed)
1 x 50 @ 1:00 swim breaststroke @ 400 IM Goal Pace- should be juicy!
No rest between sets, check HR after 50 Breast
Until the end of workout, finish up with...
1 x 100 swim @ 1:40 (#1 is 25 fly/50 back, 25 breast; #2 is 25 back, 50 breast, 25 free, etc...)
2 x 25 kick FAST with boards- 1st set @ :45; 2nd set @ :35; 3rd set @ :25; 4th set back to :45, etc...
No rest between sets.
At 5:57 p.m., go 3 x 50 swim easy choice @ :55
Do an excellent job with your HW tonight, and with drylands. Wear your sunscreen this week if you have to be outside & get excited to race this weekend. Have a great day!
1:00 rest
With fins:
12 x 25-
2- breast pull with free kick @ :35
1- kick FAST dolphin kick on back @ :20
9 x 75-
1-2, breast pull with dolphin kick & flip turns @ 1:25, desc 1-2
#3- kick choice with boards @ 1:05- hustle to make this interval (go @ 1:10 if needed)
1:00 rest, check HR- take fins off.
6 sets of:
2 x 50 swim breast/free by 25's @ :55, desc 1-2 to what you can
2 x 25 kick breast with boards- #1 is 15 FAST 10 easy @ :35; #2 is all FAST @ :20! (Lane 1 @ :40 & :25 if needed)
1 x 50 @ 1:00 swim breaststroke @ 400 IM Goal Pace- should be juicy!
No rest between sets, check HR after 50 Breast
Until the end of workout, finish up with...
1 x 100 swim @ 1:40 (#1 is 25 fly/50 back, 25 breast; #2 is 25 back, 50 breast, 25 free, etc...)
2 x 25 kick FAST with boards- 1st set @ :45; 2nd set @ :35; 3rd set @ :25; 4th set back to :45, etc...
No rest between sets.
At 5:57 p.m., go 3 x 50 swim easy choice @ :55
Do an excellent job with your HW tonight, and with drylands. Wear your sunscreen this week if you have to be outside & get excited to race this weekend. Have a great day!
Tuesday Morning, May 1, 2018- AM 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
With fins:
12 x 25-
2- breast pull with free kick @ :35
1- kick FAST dolphin kick on back @ :20
9 x 75-
1-2, breast pull with dolphin kick & flip turns @ 1:20, desc 1-2
#3- kick choice with boards @ 1:00- hustle to make this interval
1:00 rest, check HR
6 sets of:
2 x 50 swim breast/free by 25's @ :55, desc 1-2 to what you can
2 x 25 kick breast with boards- #1 is 15 FAST 10 easy @ :35; #2 is all FAST @ :20!
1 x 50 @ 1:00 swim breaststroke @ 400 IM Goal Pace- should be juicy!
No rest between sets, check HR after 50 Breast
LONG SWIM-
6 times through:
200 swim backstroke negative split- focus on UDK & tempo, head stays flat
100 swim free br 3 @ mile pace- good hip rotation & UDK's, make sure it's at mile pace
50 kick FAST with boards
Check HR after 6th time through
Until 7:15 a.m., finish up with...
1 x 100 swim @ 1:30 (#1 is 25 fly/50 back, 25 breast; #2 is 25 back, 50 breast, 25 free, etc...)
2 x 25 kick FAST with boards- 1st set @ :45; 2nd set @ :35; 3rd set @ :25; 4th set back to :45, etc...
No rest between sets.
At 7:12 a.m., go 3 x 50 swim easy choice @ :55
Do an excellent job in school today- and with drylands tonight. Get excited to race this weekend & wear your sunscreen if you have to be outside. Have a great day!
1:00 rest
With fins:
12 x 25-
2- breast pull with free kick @ :35
1- kick FAST dolphin kick on back @ :20
9 x 75-
1-2, breast pull with dolphin kick & flip turns @ 1:20, desc 1-2
#3- kick choice with boards @ 1:00- hustle to make this interval
1:00 rest, check HR
6 sets of:
2 x 50 swim breast/free by 25's @ :55, desc 1-2 to what you can
2 x 25 kick breast with boards- #1 is 15 FAST 10 easy @ :35; #2 is all FAST @ :20!
1 x 50 @ 1:00 swim breaststroke @ 400 IM Goal Pace- should be juicy!
No rest between sets, check HR after 50 Breast
LONG SWIM-
6 times through:
200 swim backstroke negative split- focus on UDK & tempo, head stays flat
100 swim free br 3 @ mile pace- good hip rotation & UDK's, make sure it's at mile pace
50 kick FAST with boards
Check HR after 6th time through
Until 7:15 a.m., finish up with...
1 x 100 swim @ 1:30 (#1 is 25 fly/50 back, 25 breast; #2 is 25 back, 50 breast, 25 free, etc...)
2 x 25 kick FAST with boards- 1st set @ :45; 2nd set @ :35; 3rd set @ :25; 4th set back to :45, etc...
No rest between sets.
At 7:12 a.m., go 3 x 50 swim easy choice @ :55
Do an excellent job in school today- and with drylands tonight. Get excited to race this weekend & wear your sunscreen if you have to be outside. Have a great day!
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