1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 choice kick on back
1:00 rest
2 rounds of:
4 x 50 6ks back drill @ 1:05
6 x 25 sit & spin drill @ :40- except #3 is all kick FAST @ :25
3 x100 @ 1:30- 50 1/2 ra 1/2 la back drill, 50 swim backstroke (desc 50 swim 1-3) @ 1:50
No rest between sets, check HR after 2nd set
6 x 75 swim backstroke desc 1-2 @ 1:15; swim 3-4 @ 1:05; desc 5-6 @ 1:30
1 x 450 swim free br 3, desc the 150's 1-3 to what you can- get time
4 x 100 swim 75 back, 25 breast @ 1:45, desc 1-4
1 x 450 swim free as above- but faster, get time
4 x 150 swim 100 back, 50 breast @ 2:30, desc 1-3 to fastest of the day, get time
1 x 150 swim backstroke FAST for time
1:00 rest, check HR
3 sets of:
4 x 50 kick FAST/easy by 25's @ 1:00
4 x 100 swim freestyle at approximate pace @ 1:45
4 x 50 kick FAST 1st & 3rd (odds) or FAST turns (evens) @ 1:00
1 x 150 swim free FAST for time
1:00 rest between sets, check HR
4 x 50 easy drill/skulling by 25's @ :10 rest before you help with the lanelines. Be sure to hydrate effectively all weekend and wear your sunscreen if you have to be outside. Enjoy your day off tomorrow (except for drylands!) and be ready to train Sunday Morning at the big pool. Have a great day!
Friday, June 29, 2018
Thursday, June 28, 2018
Thursday Morning, June 28, 2018- TEAL @ Broadlands (LCM)
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick- by 25's
1:00 rest
With fins:
12 x 50 in sets of 3:
1&2- drill/different drill (by 25's)- same stroke, @ 1:10
#3- all kick on back FAST @ :50- focus on UDK's to 10M mark
1:00 rest after #12, check HR- then take fins off
4 sets of:
3 x 50 swim, odds primary/free by 25's @ :55, #2 is all swim free @ :40
1 x 200- 100 swim free br3, 100 swim/kick by 50's in primary stroke, NO FREE- get time, desc 1-4
:30 rest between sets, check HR
4 rounds of:
4 x 50 swim @ 1:15 at 200 GP- should add up to your 200 Goal time
1 x 100 kick/drill by 50's
1 x 150 BROKEN: swim/kick/swim by 50's, all @ :10 rest- all juicy FAST!
1:00 rest between rounds, check HR
2 rounds primary stroke, 1 round free, 4th round is choice.
150 easy drill/skulling by 25's after 4th set- finishing at the far end to help with the lanelines. Wear your sunscreen today, drink plenty of water & get excited for tomorrow morning's workout (at OL). Have a great day!
1:00 rest
With fins:
12 x 50 in sets of 3:
1&2- drill/different drill (by 25's)- same stroke, @ 1:10
#3- all kick on back FAST @ :50- focus on UDK's to 10M mark
1:00 rest after #12, check HR- then take fins off
4 sets of:
3 x 50 swim, odds primary/free by 25's @ :55, #2 is all swim free @ :40
1 x 200- 100 swim free br3, 100 swim/kick by 50's in primary stroke, NO FREE- get time, desc 1-4
:30 rest between sets, check HR
4 rounds of:
4 x 50 swim @ 1:15 at 200 GP- should add up to your 200 Goal time
1 x 100 kick/drill by 50's
1 x 150 BROKEN: swim/kick/swim by 50's, all @ :10 rest- all juicy FAST!
1:00 rest between rounds, check HR
2 rounds primary stroke, 1 round free, 4th round is choice.
150 easy drill/skulling by 25's after 4th set- finishing at the far end to help with the lanelines. Wear your sunscreen today, drink plenty of water & get excited for tomorrow morning's workout (at OL). Have a great day!
Wednesday, June 27, 2018
Wednesday Morning, June 27, 2018- TEAL @ OL (SCM)
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
Talk about freestyle: "paddle" at the end of your arms...
6 x 50 swim free/fist free drill @ 1:05- br 3 throughout, count strokes
4 x 75 @ 1:25- 25 choice free drill, 25 swim free (better stroke count than previous set of 50's)
3 x 150 swim free br 3 desc 1-3 @ 3:00- #3 should be juicy, get time & check HR
1:00 rest
LONG SWIM-
6 times through:
150 swim free br 3 (neg split odd rounds; within :03 of FAST 150 in even rounds)
100 swim IM (tempo on back, legs on breast)
50 kick FAST free with boards
Check HR after 6th time through.
With boards:
24 x 25 kick @ :40- "the usual," only KICK! 3rd & 6th rounds are on back
With fins, finish up with...
Fly drilling (25's), different by rounds of 6; then...
50's swim/kick by 25's (fly), descend 1-3's to FAST @ 1:00
Warmdown with a 125 drill/skulling by 25's- so you can loosen the lanelines at the other end. Wear your sunscreen today & drink plenty of water. Tomorrow morning at the big pool, 5:45 a.m. Have a great day!
1:00 rest
Talk about freestyle: "paddle" at the end of your arms...
6 x 50 swim free/fist free drill @ 1:05- br 3 throughout, count strokes
4 x 75 @ 1:25- 25 choice free drill, 25 swim free (better stroke count than previous set of 50's)
3 x 150 swim free br 3 desc 1-3 @ 3:00- #3 should be juicy, get time & check HR
1:00 rest
LONG SWIM-
6 times through:
150 swim free br 3 (neg split odd rounds; within :03 of FAST 150 in even rounds)
100 swim IM (tempo on back, legs on breast)
50 kick FAST free with boards
Check HR after 6th time through.
With boards:
24 x 25 kick @ :40- "the usual," only KICK! 3rd & 6th rounds are on back
With fins, finish up with...
Fly drilling (25's), different by rounds of 6; then...
50's swim/kick by 25's (fly), descend 1-3's to FAST @ 1:00
Warmdown with a 125 drill/skulling by 25's- so you can loosen the lanelines at the other end. Wear your sunscreen today & drink plenty of water. Tomorrow morning at the big pool, 5:45 a.m. Have a great day!
Tuesday, June 26, 2018
Tuesday Morning, June 26, 2018- TEAL @ Broadlands (LCM)
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
3 x 150 @ 3:00- 50 catchup free drill, choice drill in primary stroke, kick (build to 25m)
5 x 50 @ 1:00- 25 swim (build), 25 drill- same stroke for entire 50
4 x 100 @ 2:10, swim/kick by 50's desc 1-3 to what you can, then #4 is swim build/skulling by 50's
1:00 rest, check HR
2 sets of:
3 x 50 swim desc 1-3 to FFT @ 1:10
1 x 200 100 swim choice, 100 drill/skulling by 25's
3 x 50 desc 1-2/3 @ 1:10
1 x 200- as above
3 x 50 swim all out FAST @ 1:10
1 x 200- as above
3 x 50 swim all out FAST @ :15 rest
1 x 450- 50 swim 50 drill; 100 swim 50 drill; 150 swim 50 drill
1:00 rest between sets, check HR
Finish up with fins:
150's swim desc 1-3's @ 3:20
100 easy drill before you get out to help with the lanelines. Wear your sunscreen today and do an excellent job at drylands. Tomorrow morning back at OL. Have a great day!
1:00 rest
3 x 150 @ 3:00- 50 catchup free drill, choice drill in primary stroke, kick (build to 25m)
5 x 50 @ 1:00- 25 swim (build), 25 drill- same stroke for entire 50
4 x 100 @ 2:10, swim/kick by 50's desc 1-3 to what you can, then #4 is swim build/skulling by 50's
1:00 rest, check HR
2 sets of:
3 x 50 swim desc 1-3 to FFT @ 1:10
1 x 200 100 swim choice, 100 drill/skulling by 25's
3 x 50 desc 1-2/3 @ 1:10
1 x 200- as above
3 x 50 swim all out FAST @ 1:10
1 x 200- as above
3 x 50 swim all out FAST @ :15 rest
1 x 450- 50 swim 50 drill; 100 swim 50 drill; 150 swim 50 drill
1:00 rest between sets, check HR
Finish up with fins:
150's swim desc 1-3's @ 3:20
100 easy drill before you get out to help with the lanelines. Wear your sunscreen today and do an excellent job at drylands. Tomorrow morning back at OL. Have a great day!
Monday, June 25, 2018
Monday Morning, June 25, 2018- TEAL @ OL (SCM)
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back (UDK)
1:00 rest
16 x 75 in sets of 4-
1&2, 25 breast kick with boards, 50 2 kicks 1 pull breast drill @ 1:25
3- 25 breast pull with dolphin kick, 50 breast swim @ 1:15
4- swim breaststroke, get time & descend 1-4, @ 1:10
Check HR after #16, then...
2 x 300 @ :10 rest as follows:
25 swim breast, 50 neg split free (#1); then (#2) 50 swim breast (neg split), 25 catchup free drill (focus on kick)
1:00 rest, check HR
With boards where noted:
The HOUR OF POWER (modified)-
60 x 50 kick@ 1:10 as follows:
1-3 descend 1-3 to all out juicy FAST!
#4- kick/swim by 25's
5&6, all out FAST @ :10 rest (@ 2:20 total time)
Odd rounds with boards, even rounds on back
Finish up with 6 x 50 drill/swim or drill/skulling (odds & evens) @ 1:05
Wear your sunscreen today & drink plenty of water. Tomorrow morning at the Big Pool right at 5:45 a.m. Have a great day!
1:00 rest
16 x 75 in sets of 4-
1&2, 25 breast kick with boards, 50 2 kicks 1 pull breast drill @ 1:25
3- 25 breast pull with dolphin kick, 50 breast swim @ 1:15
4- swim breaststroke, get time & descend 1-4, @ 1:10
Check HR after #16, then...
2 x 300 @ :10 rest as follows:
25 swim breast, 50 neg split free (#1); then (#2) 50 swim breast (neg split), 25 catchup free drill (focus on kick)
1:00 rest, check HR
With boards where noted:
The HOUR OF POWER (modified)-
60 x 50 kick@ 1:10 as follows:
1-3 descend 1-3 to all out juicy FAST!
#4- kick/swim by 25's
5&6, all out FAST @ :10 rest (@ 2:20 total time)
Odd rounds with boards, even rounds on back
Finish up with 6 x 50 drill/swim or drill/skulling (odds & evens) @ 1:05
Wear your sunscreen today & drink plenty of water. Tomorrow morning at the Big Pool right at 5:45 a.m. Have a great day!
Sunday, June 24, 2018
Sunday Morning, June 24, 2018- TEAL @ BL (LCM)
1 x 600- 300 swim freestyle, 300 reverse IM drill (drill/diff drill/kick/skulling by 25's)
1:00 rest
In the Dive Well-
Vertical kicking
Fly drilling with fins:
Out & backs and 1-2 x 50's
BIG Aerobic:
2 sets of-
3 x 50 swim/kick NO FREE @ 1:00
1 x 150 swim free get time
4 x 50 kick on back @ 1:00 (1st set) or with boards @ 1:10 (2nd set)
1 x 300- 2nd 150 FASTER than 150 above
3 x 100 swim IM order by 50's @ 1:45 (2:00)
1 x 450 swim free- last 150 faster than 2nd 150 in 300
1:00 rest between sets, check HR
With fins, finish up with...
100 swim/kick desc 1-3's @ 2:30
100 easy drill before you get out to help with the lanelines. Do some reading today & offer to help around the house. Wear your sunscreen & have a great day!
1:00 rest
In the Dive Well-
Vertical kicking
Fly drilling with fins:
Out & backs and 1-2 x 50's
BIG Aerobic:
2 sets of-
3 x 50 swim/kick NO FREE @ 1:00
1 x 150 swim free get time
4 x 50 kick on back @ 1:00 (1st set) or with boards @ 1:10 (2nd set)
1 x 300- 2nd 150 FASTER than 150 above
3 x 100 swim IM order by 50's @ 1:45 (2:00)
1 x 450 swim free- last 150 faster than 2nd 150 in 300
1:00 rest between sets, check HR
With fins, finish up with...
100 swim/kick desc 1-3's @ 2:30
100 easy drill before you get out to help with the lanelines. Do some reading today & offer to help around the house. Wear your sunscreen & have a great day!
Friday, June 22, 2018
Friday Morning, June 22, 2018- TEAL @ Broadlands (LCM)
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
All @ :10 rest
6 x 100- odds are drill/kick; evens are drill/swim- all by 50's, go 3 free, 3 primary stroke NO FREE
Everybody together:
3 sets of:
2 x out & backs @ :45- fly pull with free kick drill, forward ss, then kick FAST on back back to the wall
1 x 50 swim fly- build to 15m, then FAST to 2nd 15m marker, then choice fly drill to the end- @ 1:00
No rest between sets, check HR after 3rd set.
6 sets of:
3 x 50 swim @ 1:10 "descend" 1-3: go 15/35; 35/15, then all swim FAST @ #3
1 x 100 swim/kick FAST (BROKEN)- kick is with boards
1:00 rest between sets, check HR.
With fins, finish up with...
150's swim descend 1-3's @ 3:00- 1st set is free, 2nd set is primary NO FREE, 3rd set is choice....if we get to a 4th set, it will be kick!
6 x 50 easy swim (build)/drill by 25's @ 1:05 to warmdown.
Drink plenty of water this weekend & wear your sunscreen. REMEMBER, DRYLANDS TOMORROW IS NOW FROM NOON-1:00 P.M. I'll email your parents later today. Sunday Morning here at 8:30 a.m. Have a great day!
1:00 rest
All @ :10 rest
6 x 100- odds are drill/kick; evens are drill/swim- all by 50's, go 3 free, 3 primary stroke NO FREE
Everybody together:
3 sets of:
2 x out & backs @ :45- fly pull with free kick drill, forward ss, then kick FAST on back back to the wall
1 x 50 swim fly- build to 15m, then FAST to 2nd 15m marker, then choice fly drill to the end- @ 1:00
No rest between sets, check HR after 3rd set.
6 sets of:
3 x 50 swim @ 1:10 "descend" 1-3: go 15/35; 35/15, then all swim FAST @ #3
1 x 100 swim/kick FAST (BROKEN)- kick is with boards
1:00 rest between sets, check HR.
With fins, finish up with...
150's swim descend 1-3's @ 3:00- 1st set is free, 2nd set is primary NO FREE, 3rd set is choice....if we get to a 4th set, it will be kick!
6 x 50 easy swim (build)/drill by 25's @ 1:05 to warmdown.
Drink plenty of water this weekend & wear your sunscreen. REMEMBER, DRYLANDS TOMORROW IS NOW FROM NOON-1:00 P.M. I'll email your parents later today. Sunday Morning here at 8:30 a.m. Have a great day!
Thursday, June 21, 2018
Thursday Afternoon, June 21, 2018- TEAL @ Dulles South (SCY)
1 x 600- 300 swim free, 200 drill/skull by 25's (primary stroke on drill), 100 kick choice
1:00 rest
3 sets of:
1 x 125 @ 2:15- 100 drill/swim (build), then last 25 kick build to FAST (focus on UDK)
1 x 75 @ 1:20- swim/kick/swim by 25's, descend 1-3
1 set in primary stroke, 1 set free, 1 set choice
Check HR after 3rd set.
3 sets of:
4 x 50 swim/kick on back by 25's @ :50- NO FREE (@ :55 if needed)
1 x 75 swim IM @ 1:10 (1:15)
1 x 125 swim free br 3 (mid 25 br 5) @ 1:30 (1:40)
1 x 300 swim freestyle br 3- get time, desc 1-3 to something juicy!
1:00 rest between sets, check HR
8 x 50 @ 1:00 in primary stroke (or 4th best, NO FREE for last 4)
odds- drill/swim DPS
evens- drill/swim to FAST TURN & BrOut/drill
Check HR, then put on fins
With fins, 4 rounds of:
3 x 50 swim desc 1-3 to something out smoking FAST @ 1:00- target 50 scy best time
1 x 50 @ 1:00 (same stroke) LUNGBUSTER/swim by 25's- can you be faster than your 3rd 50 above?
No rest between sets of 4 x 50
Take fins off after 4th round.
Until 6:30, finish up with...
75's swim @ 1:10 (or 1:15 if needed)
odds- 50 swim back, 25 breast
evens- 25 back, 50 swim breaststroke
150 skulling/swim dps by 25's before you get out- but be out by 6:30 p.m., SHARP. Drink lots of water tonight & get your mind right for workout tomorrow morning at the big pool. Have a great day!
1:00 rest
3 sets of:
1 x 125 @ 2:15- 100 drill/swim (build), then last 25 kick build to FAST (focus on UDK)
1 x 75 @ 1:20- swim/kick/swim by 25's, descend 1-3
1 set in primary stroke, 1 set free, 1 set choice
Check HR after 3rd set.
3 sets of:
4 x 50 swim/kick on back by 25's @ :50- NO FREE (@ :55 if needed)
1 x 75 swim IM @ 1:10 (1:15)
1 x 125 swim free br 3 (mid 25 br 5) @ 1:30 (1:40)
1 x 300 swim freestyle br 3- get time, desc 1-3 to something juicy!
1:00 rest between sets, check HR
8 x 50 @ 1:00 in primary stroke (or 4th best, NO FREE for last 4)
odds- drill/swim DPS
evens- drill/swim to FAST TURN & BrOut/drill
Check HR, then put on fins
With fins, 4 rounds of:
3 x 50 swim desc 1-3 to something out smoking FAST @ 1:00- target 50 scy best time
1 x 50 @ 1:00 (same stroke) LUNGBUSTER/swim by 25's- can you be faster than your 3rd 50 above?
No rest between sets of 4 x 50
Take fins off after 4th round.
Until 6:30, finish up with...
75's swim @ 1:10 (or 1:15 if needed)
odds- 50 swim back, 25 breast
evens- 25 back, 50 swim breaststroke
150 skulling/swim dps by 25's before you get out- but be out by 6:30 p.m., SHARP. Drink lots of water tonight & get your mind right for workout tomorrow morning at the big pool. Have a great day!
Thursday Morning, June 21, 2018- TEAL @ OL (SCM)
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's (kick on back)
1:00 rest
6 x 150-
odds- 100 drill/swim by 25's, last 50 kick on back (UDK past flags) @ 2:40
evens- 100 kick (50 on back, 50 with boards), 50 swim build/DPS by 25's @ 2:50
Check HR after #6, then...
1 x 300- 25 swim (build), 25 drill, 25 swim (build) FASTER, last 25 choice skulling )different skulling each 100)
1:00 rest, check HR again
4 sets of, all @ 2:00 (#4 @ 2:30):
1 x 100- 25 kick FAST with boards, 75 swim IM
1 x 100- 25 kick FAST on back, 25 kick FAST with boards, 50 swim choice neg split
1 x 100- 75 kick FAST (50 with boards, 25 on back), 25 choice drill
1 x 100- kick all FAST for time, get time & add up for 400 total
(4th round this 100 is BROKEN, 25/50/25, all @ :10 rest)
No rest between sets, check HR after #16 & add up for 400 kick total.
MYSTERY SET- guess it, and you don't have to do it!
(today, it's a 350 FAST for time, 300 kick, 50 swim- trying to be FASTER than 400 kick time)
Check HR
Until 7:55, finish up with...
50's swim with shnorkels @ :55- 2 neg split free, every 3rd 50 is fly/free (give it a try!)
100 easy drill before you get out. Wear your sunscreen today and drink plenty of water. Tomorrow morning is back at Broadlands, EARLY (be on deck at 4:15 a.m. to help set up). Have a great day!
1:00 rest
6 x 150-
odds- 100 drill/swim by 25's, last 50 kick on back (UDK past flags) @ 2:40
evens- 100 kick (50 on back, 50 with boards), 50 swim build/DPS by 25's @ 2:50
Check HR after #6, then...
1 x 300- 25 swim (build), 25 drill, 25 swim (build) FASTER, last 25 choice skulling )different skulling each 100)
1:00 rest, check HR again
4 sets of, all @ 2:00 (#4 @ 2:30):
1 x 100- 25 kick FAST with boards, 75 swim IM
1 x 100- 25 kick FAST on back, 25 kick FAST with boards, 50 swim choice neg split
1 x 100- 75 kick FAST (50 with boards, 25 on back), 25 choice drill
1 x 100- kick all FAST for time, get time & add up for 400 total
(4th round this 100 is BROKEN, 25/50/25, all @ :10 rest)
No rest between sets, check HR after #16 & add up for 400 kick total.
MYSTERY SET- guess it, and you don't have to do it!
(today, it's a 350 FAST for time, 300 kick, 50 swim- trying to be FASTER than 400 kick time)
Check HR
Until 7:55, finish up with...
50's swim with shnorkels @ :55- 2 neg split free, every 3rd 50 is fly/free (give it a try!)
100 easy drill before you get out. Wear your sunscreen today and drink plenty of water. Tomorrow morning is back at Broadlands, EARLY (be on deck at 4:15 a.m. to help set up). Have a great day!
Wednesday Morning, June 21, 2018- TEAL @ OL (SCM)
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
3 x 200 @ 3:30- 150 swim (build)/drill by 25's, then last 50 kick with boards, desc 50K 1-3
LONG SWIM:
5 times through-
100 in primary stroke- 50 drill, 50 swim @ 200 setup
200 swim free br 3, descend 1-5
100 kick- 50 on back, 50 with boards (neg split)
1:00 rest, check HR
6 sets of:
1 x 50 @ 1:00- 25 swim 15m FAST/10m drill, then 25 swim dps
1 x 50 @ 1:00- 25 swim build to FAST turn & breakout, 25 drill
1 x 50 @ 1:00- 25 swim all out FAST, 25 drill
1 x 100 swim @ 2:00- 1st 50 at 200 setup, then 2nd 50 add kick for all out FAST
2 rounds primary stroke, 2 rounds free, 2 rounds choice
Warmdown with 50's @ 1:05 as follows:
odds- FAST/easy/FAST
evens- easy/FAST TURN/easy
Be sure to wear your sunscreen today, drink plenty of water & offer to help around the house. Get onto the club website & commit for your Championship meets, also. Back here tomorrow morning. Have a great day!
1:00 rest
3 x 200 @ 3:30- 150 swim (build)/drill by 25's, then last 50 kick with boards, desc 50K 1-3
LONG SWIM:
5 times through-
100 in primary stroke- 50 drill, 50 swim @ 200 setup
200 swim free br 3, descend 1-5
100 kick- 50 on back, 50 with boards (neg split)
1:00 rest, check HR
6 sets of:
1 x 50 @ 1:00- 25 swim 15m FAST/10m drill, then 25 swim dps
1 x 50 @ 1:00- 25 swim build to FAST turn & breakout, 25 drill
1 x 50 @ 1:00- 25 swim all out FAST, 25 drill
1 x 100 swim @ 2:00- 1st 50 at 200 setup, then 2nd 50 add kick for all out FAST
2 rounds primary stroke, 2 rounds free, 2 rounds choice
Warmdown with 50's @ 1:05 as follows:
odds- FAST/easy/FAST
evens- easy/FAST TURN/easy
Be sure to wear your sunscreen today, drink plenty of water & offer to help around the house. Get onto the club website & commit for your Championship meets, also. Back here tomorrow morning. Have a great day!
Wednesday, June 20, 2018
Tuesday Afternoon, June 19, 2018- TEAL @ DS (SCY)
1 x 600- 300 swim free, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
With fins,
9 x 75 breast pull with 2 dolph kick (and FLIP TURNS) desc1-3's @ 1:20
7 x 25 breast pull with free kick @ :40
:30 rest, check HR & take off fins; then...
1 x 300- 25 breast kick on back (build), 50 2 kicks 1 pull breast drill, 25 swim breast build, FROM A DIVE
1:00 rest
4 sets of:
2 x 25 sit & spin back drill @ :40
1 x 50 choice back drill, but swim with a FAST TURN & BREAKOUT, @ 1:00
No rest between sets, check HR after 4th set
:30 rest, then...
18 x 50 in sets of 3 as follows:
1-2, swim back/breast by 25's @ :55, desc 1-2 to what you can
#3- swim free br 3 @ :35
Check HR after #18
With boards, finish up with...
1 x 25 kick FAST wiht boards @ :40
1 x 50 kick on back neg split @1:00
2 x 25 kick FAST with boards @ :10 rest (add all 3 x 25's together for 75 total)
1 x 50 kick on back neg split @ 1:00
1 x 75 kick FAST for time with boards- how close can you come to your 75 add-up? @ 2:00 (will be BROKEN every 3rd round
After 6 rounds of the kick, if there is time...
Work on starts & 15M breakouts
100 easy drill before you get out. Do an excellent job with drylands tonight and get excited for the LONG SWIM tomorrow morning. Have a great day!
1:00 rest
With fins,
9 x 75 breast pull with 2 dolph kick (and FLIP TURNS) desc1-3's @ 1:20
7 x 25 breast pull with free kick @ :40
:30 rest, check HR & take off fins; then...
1 x 300- 25 breast kick on back (build), 50 2 kicks 1 pull breast drill, 25 swim breast build, FROM A DIVE
1:00 rest
4 sets of:
2 x 25 sit & spin back drill @ :40
1 x 50 choice back drill, but swim with a FAST TURN & BREAKOUT, @ 1:00
No rest between sets, check HR after 4th set
:30 rest, then...
18 x 50 in sets of 3 as follows:
1-2, swim back/breast by 25's @ :55, desc 1-2 to what you can
#3- swim free br 3 @ :35
Check HR after #18
With boards, finish up with...
1 x 25 kick FAST wiht boards @ :40
1 x 50 kick on back neg split @1:00
2 x 25 kick FAST with boards @ :10 rest (add all 3 x 25's together for 75 total)
1 x 50 kick on back neg split @ 1:00
1 x 75 kick FAST for time with boards- how close can you come to your 75 add-up? @ 2:00 (will be BROKEN every 3rd round
After 6 rounds of the kick, if there is time...
Work on starts & 15M breakouts
100 easy drill before you get out. Do an excellent job with drylands tonight and get excited for the LONG SWIM tomorrow morning. Have a great day!
Tuesday, June 19, 2018
Tuesday Morning, June 19, 2018- TEAL @ OL (SCM)
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling- by 25's
1:00 rest
3 x 200 @ 3:30- 150 drill/swim by 25's, last 50 kick with boards- desc the 50 kick 1-3
3 sets of:
3 x 25 kick @ :40- 1&2 on back, #3 with boards- UDK to 15M!
1 x 75 @ 1:30- 25 kick FAST with boards, 50 drill in primary stroke
No rest between sets; after 3rd set check HR, then...
One additional set of the above 25's/75, but the 25's are swim
1:00 rest, check HR again
24 x 50 in primary stroke (NO FREE) as follows:
odds- swim FAST @ :55
evens- all drill @ 1:05
Check HR after #24.
Finish up with...
9 x 150 @ 2:40 with shnorkels & boards as follows:
#1- kick with boards & shnorkels-swim free-kick with boards & shnorkels;
#2- 100 swim neg split free, 50 kick with shnorkels & boards;
#3- swim FAST free
Warmdown with...
6 x 50 @ 1:00-
odds- FAST/easy/FAST
evens- drill/FAST TURN/drill
Drink plenty of water today & wear your sunscreen if you have to be outside. Remember, workout tonight at "Claude Moore South" and then drylands with Rhys. Have a great day!
1:00 rest
3 x 200 @ 3:30- 150 drill/swim by 25's, last 50 kick with boards- desc the 50 kick 1-3
3 sets of:
3 x 25 kick @ :40- 1&2 on back, #3 with boards- UDK to 15M!
1 x 75 @ 1:30- 25 kick FAST with boards, 50 drill in primary stroke
No rest between sets; after 3rd set check HR, then...
One additional set of the above 25's/75, but the 25's are swim
1:00 rest, check HR again
24 x 50 in primary stroke (NO FREE) as follows:
odds- swim FAST @ :55
evens- all drill @ 1:05
Check HR after #24.
Finish up with...
9 x 150 @ 2:40 with shnorkels & boards as follows:
#1- kick with boards & shnorkels-swim free-kick with boards & shnorkels;
#2- 100 swim neg split free, 50 kick with shnorkels & boards;
#3- swim FAST free
Warmdown with...
6 x 50 @ 1:00-
odds- FAST/easy/FAST
evens- drill/FAST TURN/drill
Drink plenty of water today & wear your sunscreen if you have to be outside. Remember, workout tonight at "Claude Moore South" and then drylands with Rhys. Have a great day!
Monday Morning, June 18, 2018- LCM @ BL
1 x 600- 300 free, 300 reverse IM- your choice, mix up the IM
1:00 rest
All @ 2:00 rest-
30 minute swim
20 minute pull with shnorkels
10 minute kick (100 on back, 50 with boards)
Check HR
Finish up with...
9 x 100 @ 2:00-
#1- swim free/drill NO FREE, by 50's
#2- swim free/swim NO FREE (same stroke as drill on #1)
#3- swim/kick by 50's NO FREE
150 easy before you get out to help with the lanelines. Drink plenty of water today, wear your sunscreen & think about what you liked & didn't like about the meet. Have a great day!
1:00 rest
All @ 2:00 rest-
30 minute swim
20 minute pull with shnorkels
10 minute kick (100 on back, 50 with boards)
Check HR
Finish up with...
9 x 100 @ 2:00-
#1- swim free/drill NO FREE, by 50's
#2- swim free/swim NO FREE (same stroke as drill on #1)
#3- swim/kick by 50's NO FREE
150 easy before you get out to help with the lanelines. Drink plenty of water today, wear your sunscreen & think about what you liked & didn't like about the meet. Have a great day!
Friday, June 15, 2018- TEAL @ OL (SCM)
1 x 600- 300/300
1:00 rest
Warmup as you feel for 20 minutes (meet warmup, okay); then...
6 sets of:
3 x 75 @ 1:20- 25 kick with boards, 25 kick on back, 25 drill
1 x 75 @ 1:20- 25 kick with boards, 50 swim easy/FAST by 25's
1 x 150 swim freestyle br 3/5/3 by 50's- get time, descend 1-3's
1:00r est between sets, check HR
With fins, finish up with...
24 x 25 @ :45- "the usual," in sets of 4
100 easy drill/skulling by 25's before you get out. Get excited to race this weekend & have a great day!
1:00 rest
Warmup as you feel for 20 minutes (meet warmup, okay); then...
6 sets of:
3 x 75 @ 1:20- 25 kick with boards, 25 kick on back, 25 drill
1 x 75 @ 1:20- 25 kick with boards, 50 swim easy/FAST by 25's
1 x 150 swim freestyle br 3/5/3 by 50's- get time, descend 1-3's
1:00r est between sets, check HR
With fins, finish up with...
24 x 25 @ :45- "the usual," in sets of 4
100 easy drill/skulling by 25's before you get out. Get excited to race this weekend & have a great day!
Thursday, June 14, 2018
Thursday Afternoon, June 14, 2018- TEAL @ DS (SCY)
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 @ :40- fly pull with free kick- except #3 & 5 are FAST dolph kick on back @ :20
6 x 75 @ 1:20- 25 swim fly build to FAST, 25 dolph kick on back, 25 ra2 la2 fly drill
1:00 rest, check HR & take fins off
3 sets of:
4 x 50- odds swim free br 3/5 by 25's @ :40 (L1 @ :45); evens swim/kick fly by 25's @ :50 (L1 @ :55)
1 x 150 swim free br 3/5/3 by 50's, get time on #1 & descend 1-3 to something juicy!
1:00 rest between sets.
Until 6:30, finish up with...
25's from a dive in sets of 3 (1 build, 1 15/10, and 1 all out FAST)
100 easy drill before you get out. Go ahead and get started on your Summer Reading- no sense putting it off. Tomorrow morning at OL, be there by 5:45 a.m. Get excited to race this weekend & have a great day!
1:00 rest
With fins:
6 x 25 @ :40- fly pull with free kick- except #3 & 5 are FAST dolph kick on back @ :20
6 x 75 @ 1:20- 25 swim fly build to FAST, 25 dolph kick on back, 25 ra2 la2 fly drill
1:00 rest, check HR & take fins off
3 sets of:
4 x 50- odds swim free br 3/5 by 25's @ :40 (L1 @ :45); evens swim/kick fly by 25's @ :50 (L1 @ :55)
1 x 150 swim free br 3/5/3 by 50's, get time on #1 & descend 1-3 to something juicy!
1:00 rest between sets.
Until 6:30, finish up with...
25's from a dive in sets of 3 (1 build, 1 15/10, and 1 all out FAST)
100 easy drill before you get out. Go ahead and get started on your Summer Reading- no sense putting it off. Tomorrow morning at OL, be there by 5:45 a.m. Get excited to race this weekend & have a great day!
Wednesday, June 13, 2018
Wednesday Morning, June 13, 2018- TEAL (LCM @ BL)
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back (UDK)
1:00 rest
3 sets of:
2 x 100 drill/swim by 25's @ 1:50 (free in 1st set, primary stroke NO FREE in 2nd set, choice in 3rd set)
1* x 100 kick on back @ 2:15, get time & desc
*add 1 x 100 in each set
No rest between sets, check HR after last 100 in eachc round
4 x 50 swim free br 3 @ :55, except #3 is @ :45 (Lane 1 @ 1:00 & :50)
1 x 100 @ 2:00- swim/kick on back by 50's in primaary stroke- about 80% effort here, get time
4 x 50 swim free with shnorkel @ :55, #3 @ :45 (L1- 100 & :50)
1 x 100 @ 2:00- swim/kick as above, faster
4 x 50 swim free br3 @ :50, #3 @ :40 (L1 @ :55 & :45)
1 x 100 @ 2:00- swim/kick as above, fastest of the set.
1:00 rest, check HR
LONG SWIM-
2 times through:
100 kick neg split with boards/50 swim fly/50 kick on back
100 kick neg with boards/50 swim fly/50 swim back
100 kick as above/150 swim IM/50 kick on back
100 kick as above/200 swim IM
Eyeball the clock afetr the first set and make the second set faster
Check HR after 2nd time through, then get fins
With fins, until 7:00 a.m., finish up with:
Out & backs @ :50- alternate fly drilling & fly swim/kicks (swim-kicks @ :40)
Warmdown before you get out to help with the lanelines. Do an excellent job in school for one more day, and get excited to race this weekend. Have a great day!
1:00 rest
3 sets of:
2 x 100 drill/swim by 25's @ 1:50 (free in 1st set, primary stroke NO FREE in 2nd set, choice in 3rd set)
1* x 100 kick on back @ 2:15, get time & desc
*add 1 x 100 in each set
No rest between sets, check HR after last 100 in eachc round
4 x 50 swim free br 3 @ :55, except #3 is @ :45 (Lane 1 @ 1:00 & :50)
1 x 100 @ 2:00- swim/kick on back by 50's in primaary stroke- about 80% effort here, get time
4 x 50 swim free with shnorkel @ :55, #3 @ :45 (L1- 100 & :50)
1 x 100 @ 2:00- swim/kick as above, faster
4 x 50 swim free br3 @ :50, #3 @ :40 (L1 @ :55 & :45)
1 x 100 @ 2:00- swim/kick as above, fastest of the set.
1:00 rest, check HR
LONG SWIM-
2 times through:
100 kick neg split with boards/50 swim fly/50 kick on back
100 kick neg with boards/50 swim fly/50 swim back
100 kick as above/150 swim IM/50 kick on back
100 kick as above/200 swim IM
Eyeball the clock afetr the first set and make the second set faster
Check HR after 2nd time through, then get fins
With fins, until 7:00 a.m., finish up with:
Out & backs @ :50- alternate fly drilling & fly swim/kicks (swim-kicks @ :40)
Warmdown before you get out to help with the lanelines. Do an excellent job in school for one more day, and get excited to race this weekend. Have a great day!
Tuesday, June 12, 2018
Tuesday Afternoon, June 12, 2018- TEAL @ DS (SCY)
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skull by 25's
1:00 rest
With fins,
3 x 100 @ 1:45- 50 2 dolphin kicks 1 pull breaststroke, 50 kick (dolphin kick on side/choice by 25's)
6 x 25 @ :40- sit & spin backstroke drill- break out quickly & get up for the drill
:30 rest, take off fins & get right into...
1 x 400- each 100 is drill/swim/drill (first 75), then get out at the bulkhead end and go the last 25 dolphin kick LUNGBUSTER, from a DIVE!- go first 100 free, last 3 x 100's are choice (except for the last 25, always the LUNGBUSTER)
1:00 rest, check HR
IM "SNAKE" from the first lane (:20 apart)- fly/back/breast by 25's, then vertical dolphin kick until the person behind you gets to the wall. Focus on your UDK's and make sure the swimming is FAST.
With fins, finish up with:
300 relays (75 for each person, start in the water), first relay is free; 2nd relay is IM
100 easy drill before you get out. Do an excellent job with your HW tonight (even though it's your last day- don't blow it off) and get excited for our meet this weekend. Have a great day!
1:00 rest
With fins,
3 x 100 @ 1:45- 50 2 dolphin kicks 1 pull breaststroke, 50 kick (dolphin kick on side/choice by 25's)
6 x 25 @ :40- sit & spin backstroke drill- break out quickly & get up for the drill
:30 rest, take off fins & get right into...
1 x 400- each 100 is drill/swim/drill (first 75), then get out at the bulkhead end and go the last 25 dolphin kick LUNGBUSTER, from a DIVE!- go first 100 free, last 3 x 100's are choice (except for the last 25, always the LUNGBUSTER)
1:00 rest, check HR
IM "SNAKE" from the first lane (:20 apart)- fly/back/breast by 25's, then vertical dolphin kick until the person behind you gets to the wall. Focus on your UDK's and make sure the swimming is FAST.
With fins, finish up with:
300 relays (75 for each person, start in the water), first relay is free; 2nd relay is IM
100 easy drill before you get out. Do an excellent job with your HW tonight (even though it's your last day- don't blow it off) and get excited for our meet this weekend. Have a great day!
Monday Morning, June 11, 2018- TEAL @ OL (SCM)
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back by 25's
1:00 rest
4 x 50 @ 1:05- 25 catchup free drill, 25 choice drill NO FREE
3 sets of:
3 x 75 @ 1:30- 25 kick with boards, 25 kick on back (UDK past flags!), 25 drill in primary stroke NO FREE
1 x 75 @ 1:20- 25 kick FAST with boards, 50 swim in primary stroke neg split
1 x 150 swim free br 3, get time & desc 1-3
Check HR after 3rd set.
4 rounds of:
3 x 150 swim free br 3/NO FREE/free br 5 by 50's @ 2:20- focus on head position, body position & UDK;s past the flags
1* x 75 kick FAST for time with boards @ 1:30
*add 1 x 75 kick in each round (so 4 x 75 kick in 4th set)
NO REST BETWEEN SETS so you can keep moving & stay warm; check HR after last 75 in each round
Until 8:00 a.m., finish up with...
250's swim free with shnorkel & choice toys, descend 1-3's @ 4:00
100 easy drill before you get out. Do an excellent job with in school today & get excited to race this weekend. Have a great day!
1:00 rest
4 x 50 @ 1:05- 25 catchup free drill, 25 choice drill NO FREE
3 sets of:
3 x 75 @ 1:30- 25 kick with boards, 25 kick on back (UDK past flags!), 25 drill in primary stroke NO FREE
1 x 75 @ 1:20- 25 kick FAST with boards, 50 swim in primary stroke neg split
1 x 150 swim free br 3, get time & desc 1-3
Check HR after 3rd set.
4 rounds of:
3 x 150 swim free br 3/NO FREE/free br 5 by 50's @ 2:20- focus on head position, body position & UDK;s past the flags
1* x 75 kick FAST for time with boards @ 1:30
*add 1 x 75 kick in each round (so 4 x 75 kick in 4th set)
NO REST BETWEEN SETS so you can keep moving & stay warm; check HR after last 75 in each round
Until 8:00 a.m., finish up with...
250's swim free with shnorkel & choice toys, descend 1-3's @ 4:00
100 easy drill before you get out. Do an excellent job with in school today & get excited to race this weekend. Have a great day!
EASTERN ZONE SELECT CAMP @ UVA, June 7-10, 2018
Saturday Morning, June 9, 2018- LCM
Team warmup:
400 free drill/kick on back build (by 50's)
2 x 200 @ :15 rest- drill/swim/drill/kick on back by 25's- all in primary stroke
1:00 rest, check HR
3 sets of:
1 x 150- swim 50 in primary stroke (build), 100 swim free br 3/5 by 50's @ 2:30
3 x 50 kick @ 1:10 desc 1-3, #1 on back, 2&3 with boards
50's kick in 1st set are primary stroke; in 2nd set free; in 3rd set 4th best stroke
After 3rd set, finish up with...
8 x 50 swim (build kick) @ :55, odds free, evens choice NO FREE
1:00 rest, check HR
Break into specialty groups...
Mid-distance-
3 sets of :
6 x 50- odds swim free br 3 @ :40, evens swim/kick choice NO FREE @ :55 (#6 @ 1:05)
1 x 150 swim free br 3, "200 set-up" style- get time
:30 rest, check HR
6 x 50- as above
1 x 300 swim free- goal is to be at or faster than your 150 time x2, plus :05- swim it first 150 "200 set-up," then bring in your kick for the last 150
1:00 rest between sets, check HR
After 3rd set, figure average time for the 300's, then finish with...
1 x 300 swim free with fins FAST, trying to be at least :05 faster than your average 300 time.
Check HR and warmdown with the team
Friday Afternoon, June 8, 2018- LCM
After team warmup, break into stations-
Vertical kick station (in the DEEP END):
1:00 vertical kick IM order by :20 (vertical dolphin kick for :20, then vert breaststroke kick, then vert free)
*After 1:00, go down to the bottom for 1 x vertical dolphin kick blastoff, get as high as you can out of the water
*Add 1 x vertical dolphin kick blastoff after each minute of vertical kicking, up to 5, then back down
:15 rest between rounds, check HR
Friday Morning, June 8, 2018- LCM
After Team warmup, break into specialty groups:
IM Group-
3 sets of:
3 x 50 ("out & backs" to 25M, flip turn then come back to starting end) @ :55- sit & spin back drill, 2 kicks 1 pull breast drill; focus on the tempo of the back drill, focus on the breast kick driving you
2 x 50 kick FAST with boards (middle set on back) @ 1:15, 1st 50 is free kick, 2nd 50 is breast kick
No rest between sets, check HR after 3rd set.
3 sets of:
4 x 75 @ 1:20 (@ 1:10 in 3rd set) "slide IM," #1 is 25 fly-50 back; #2 is 25 back-50 breast; #3 is 25 breast-50 free; #4 is 25 free-50 fly
1 x 350 swim IM- go 75 swim of each stroke, then last 50 is kick free with boards- get time, descend 1-3 to something juicy!
1:00 rest between sets, check HR
After 3rd round, finish up with...
150's with shnorkels- 100 swim free (even hip rotation, steady head position), 50 kick free with boards (head down, flat on the water); descend these 150's 1-3's until 9:45 a.m., then team warmdown.
Team warmup:
400 free drill/kick on back build (by 50's)
2 x 200 @ :15 rest- drill/swim/drill/kick on back by 25's- all in primary stroke
1:00 rest, check HR
3 sets of:
1 x 150- swim 50 in primary stroke (build), 100 swim free br 3/5 by 50's @ 2:30
3 x 50 kick @ 1:10 desc 1-3, #1 on back, 2&3 with boards
50's kick in 1st set are primary stroke; in 2nd set free; in 3rd set 4th best stroke
After 3rd set, finish up with...
8 x 50 swim (build kick) @ :55, odds free, evens choice NO FREE
1:00 rest, check HR
Break into specialty groups...
Mid-distance-
3 sets of :
6 x 50- odds swim free br 3 @ :40, evens swim/kick choice NO FREE @ :55 (#6 @ 1:05)
1 x 150 swim free br 3, "200 set-up" style- get time
:30 rest, check HR
6 x 50- as above
1 x 300 swim free- goal is to be at or faster than your 150 time x2, plus :05- swim it first 150 "200 set-up," then bring in your kick for the last 150
1:00 rest between sets, check HR
After 3rd set, figure average time for the 300's, then finish with...
1 x 300 swim free with fins FAST, trying to be at least :05 faster than your average 300 time.
Check HR and warmdown with the team
Friday Afternoon, June 8, 2018- LCM
After team warmup, break into stations-
Vertical kick station (in the DEEP END):
1:00 vertical kick IM order by :20 (vertical dolphin kick for :20, then vert breaststroke kick, then vert free)
*After 1:00, go down to the bottom for 1 x vertical dolphin kick blastoff, get as high as you can out of the water
*Add 1 x vertical dolphin kick blastoff after each minute of vertical kicking, up to 5, then back down
:15 rest between rounds, check HR
Friday Morning, June 8, 2018- LCM
After Team warmup, break into specialty groups:
IM Group-
3 sets of:
3 x 50 ("out & backs" to 25M, flip turn then come back to starting end) @ :55- sit & spin back drill, 2 kicks 1 pull breast drill; focus on the tempo of the back drill, focus on the breast kick driving you
2 x 50 kick FAST with boards (middle set on back) @ 1:15, 1st 50 is free kick, 2nd 50 is breast kick
No rest between sets, check HR after 3rd set.
3 sets of:
4 x 75 @ 1:20 (@ 1:10 in 3rd set) "slide IM," #1 is 25 fly-50 back; #2 is 25 back-50 breast; #3 is 25 breast-50 free; #4 is 25 free-50 fly
1 x 350 swim IM- go 75 swim of each stroke, then last 50 is kick free with boards- get time, descend 1-3 to something juicy!
1:00 rest between sets, check HR
After 3rd round, finish up with...
150's with shnorkels- 100 swim free (even hip rotation, steady head position), 50 kick free with boards (head down, flat on the water); descend these 150's 1-3's until 9:45 a.m., then team warmdown.
Friday, June 8, 2018
Friday Morning, June 8, 2018- TEAL Group @ OL (SCM)
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
3 x 200 @ :15 rest as follows:
50 6 kicks switch free drill, 100 drill/swim by 25's in primary stroke NO FREE, 50 kick choice/breast by 25's with boards
Check HR, then everybody together....
4 sets of:
2 x 100- 25 swim free build br 3, 50 drill/swim by 25's NO FREE, 25 kick on back (UDK!) @ 2:00
1 x 150- swim/kick on back by 25's @ 3:00 in primary stroke (same stroke as 100's above)- get time & descend 1-4
1:00 rest after 4th round, check HR
4 sets of:
3 x "out & backs" swim/kick- swim out FAST, forward somersault, then kick back to wall- all done FAST @ :45 (adjust interval if necesary)
2 x 50 kick FAST IM order (by 25's) with boards @ 1:10
1 x 300 swim freestyle or backstroke- but same stroke for all four rounds- descend 1-4 to something juicy!
Check HR after each 300, regroup & start on the next top for the next round
If there is time...
Work on IM transition turns from mid-pool, change the order after every third turn.
100 easy before you get out. Do an excellent job in school today & be sure to wear your sunscreen this weekend. Get excited to race next weekend & have a great day!
1:00 rest
3 x 200 @ :15 rest as follows:
50 6 kicks switch free drill, 100 drill/swim by 25's in primary stroke NO FREE, 50 kick choice/breast by 25's with boards
Check HR, then everybody together....
4 sets of:
2 x 100- 25 swim free build br 3, 50 drill/swim by 25's NO FREE, 25 kick on back (UDK!) @ 2:00
1 x 150- swim/kick on back by 25's @ 3:00 in primary stroke (same stroke as 100's above)- get time & descend 1-4
1:00 rest after 4th round, check HR
4 sets of:
3 x "out & backs" swim/kick- swim out FAST, forward somersault, then kick back to wall- all done FAST @ :45 (adjust interval if necesary)
2 x 50 kick FAST IM order (by 25's) with boards @ 1:10
1 x 300 swim freestyle or backstroke- but same stroke for all four rounds- descend 1-4 to something juicy!
Check HR after each 300, regroup & start on the next top for the next round
If there is time...
Work on IM transition turns from mid-pool, change the order after every third turn.
100 easy before you get out. Do an excellent job in school today & be sure to wear your sunscreen this weekend. Get excited to race next weekend & have a great day!
Thursday, June 7, 2018
Thursday Afternoon, June 7, 2018- Teal @ DS (SCY)
1 x 600- 300 swim free br 3, 300 reverse IM- each 75 is drill/drill/kick on back by 25's
1:00 rest
With fins:
8 x 50 @ 1:00- 25 breast pull with free kick, FLIP TURN, then 25 kick FAST on back- 4 UDK!
4 x 100 @ 1:50- 2 dolph kicks 1 pull, choice drill NO BREASTSTROKE- by 50's; do flip turns at every turn here
Check HR & take fins off, then get right into...
1 x 300- 50 breast drill (2 kicks 1 pull), 25 kick FAST free on back (UDK past the flags)
1:00 rest, check HR again
15 x 50 in sets of 3 (5 sets of 3 x 50):
1- swim breast/free by 25's @ :45 (or one lane can go @ :50)
2- swim/kick on back- all breaststroke @ :50 (or for that one lane go @ :55)
3- all kick FAST breast/free by 25's with boards @ :55 (or @ 1:00)
NO REST between sets of 3- all 15 x 50 straight through
Check HR after #15
Until 6:30 p.m.,
Partner kick 25's with boards @ :50-
go 4 half free kick- forward somersault @ midpool- half dolphin kick
then next 4 are half breaststroke kick- backwards somersault @ midpool- half free kick
100 easy drill before you get out. Do an excellent job in school today and wear your sunscreen if you have to be outside. Tomorrow morning at the OL, 5:45 a.m. sharp. Have a great day!
1:00 rest
With fins:
8 x 50 @ 1:00- 25 breast pull with free kick, FLIP TURN, then 25 kick FAST on back- 4 UDK!
4 x 100 @ 1:50- 2 dolph kicks 1 pull, choice drill NO BREASTSTROKE- by 50's; do flip turns at every turn here
Check HR & take fins off, then get right into...
1 x 300- 50 breast drill (2 kicks 1 pull), 25 kick FAST free on back (UDK past the flags)
1:00 rest, check HR again
15 x 50 in sets of 3 (5 sets of 3 x 50):
1- swim breast/free by 25's @ :45 (or one lane can go @ :50)
2- swim/kick on back- all breaststroke @ :50 (or for that one lane go @ :55)
3- all kick FAST breast/free by 25's with boards @ :55 (or @ 1:00)
NO REST between sets of 3- all 15 x 50 straight through
Check HR after #15
Until 6:30 p.m.,
Partner kick 25's with boards @ :50-
go 4 half free kick- forward somersault @ midpool- half dolphin kick
then next 4 are half breaststroke kick- backwards somersault @ midpool- half free kick
100 easy drill before you get out. Do an excellent job in school today and wear your sunscreen if you have to be outside. Tomorrow morning at the OL, 5:45 a.m. sharp. Have a great day!
Wednesday, June 6, 2018
Wednesday Morning, June 6, 2018- TEAL (LCM @ Broadlands)
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
4 sets of:
2 x 50 drill/swim by 25's @ 1:10- same stroke for both
1 x 100 swim/kick on back by 50's (same stroke as 50's) @ 2:00- get time, desc 1-4
No rest between sets; after 4th set continue right into...
4 x 150 @ 3:00- 50 kick with boards build to FAST at 30M, hold for last 20M; 50 swim free (200 set up), last 50 is drill/swim by 25's in primary stroke NO FREE
1:00 rest, check HR
LONG SWIM-
2 times through (focus on using kick & UDK's effectively throughout):
200- 50 swim fly (build), 100 swim free neg split, 50 kick on back build (30)/FAST (20)
200- as above, except 1st 50 swim is backstroke
200- as above, except 1st 50 swim is breaststroke
400 swim freestyle- get time from handtouch, 2nd set is FAST
Check HR after 2nd time stroke (straight 2000)
1:00 rest
With fins from midpool:
"Reverse out & backs" @ 1:00- 25 swim fly to FAST turn & breakout, then 25 kick FAST on back
Go 3 fly, 3 no fly, 3 fly, 3 choice (same stroke)
1:00 rest, check HR & take fins off.
With kickboards, finish up with:
Traditional "out & backs" @ :50
3 free/breast (forward ss @ midpool);
3 free/dolph (backwards ss @ midpool)
3 breast/choice (forward ss @ midpool)
Check HR
Go 50 easy/help with lanelines/50 running start back to the other end.
Do an excellent job in school today- don't get lazy or disinterested just because you have 6 days left. Wear your sunscreen & drink lots of water if you have to be outside today. I'll be at UVA for the EZ Select Camp for the rest of the week, I'll miss being on deck with everybody- do a good job with the workouts (posted ahead of time if you want to see them). Have a great day!
1:00 rest
4 sets of:
2 x 50 drill/swim by 25's @ 1:10- same stroke for both
1 x 100 swim/kick on back by 50's (same stroke as 50's) @ 2:00- get time, desc 1-4
No rest between sets; after 4th set continue right into...
4 x 150 @ 3:00- 50 kick with boards build to FAST at 30M, hold for last 20M; 50 swim free (200 set up), last 50 is drill/swim by 25's in primary stroke NO FREE
1:00 rest, check HR
LONG SWIM-
2 times through (focus on using kick & UDK's effectively throughout):
200- 50 swim fly (build), 100 swim free neg split, 50 kick on back build (30)/FAST (20)
200- as above, except 1st 50 swim is backstroke
200- as above, except 1st 50 swim is breaststroke
400 swim freestyle- get time from handtouch, 2nd set is FAST
Check HR after 2nd time stroke (straight 2000)
1:00 rest
With fins from midpool:
"Reverse out & backs" @ 1:00- 25 swim fly to FAST turn & breakout, then 25 kick FAST on back
Go 3 fly, 3 no fly, 3 fly, 3 choice (same stroke)
1:00 rest, check HR & take fins off.
With kickboards, finish up with:
Traditional "out & backs" @ :50
3 free/breast (forward ss @ midpool);
3 free/dolph (backwards ss @ midpool)
3 breast/choice (forward ss @ midpool)
Check HR
Go 50 easy/help with lanelines/50 running start back to the other end.
Do an excellent job in school today- don't get lazy or disinterested just because you have 6 days left. Wear your sunscreen & drink lots of water if you have to be outside today. I'll be at UVA for the EZ Select Camp for the rest of the week, I'll miss being on deck with everybody- do a good job with the workouts (posted ahead of time if you want to see them). Have a great day!
Tuesday, June 5, 2018
Tuesday Afternoon, June 5, 2018- TEAL @ DS (SCY)
1 x 600- 300 swim freestyle, 300 reverse IM- 3 x100 reverse IM drill, except 3rd 100 is kick on back
1:00 rest
With fins:
8 x 25 fly pull with free kick drill @ :35, except #3 & 6 are kick FAST on back @ :20
8 x 50 @ 1:00- swim fly build to FAST turn, then dolph kick on back (UDK) to midpool, then kick choice to the end. #3 & 6 are choice stroke, NO FLY
1:00 rest, take fins off & check HR
18 x 75 in sets of 3:
1-3, 25 swim fly, 50 swim back @ 1:10 (or 1:20)
4-6, 75 swim IM (NO FREE) @ 1:10 (or 1:20)
7-9, 25 swim fly, 50 kick with boards breast/free @ 1:15 (or @ 1:25)
1:00 rest after 1st set of 9 to check HR
If there is time...
1 x 600 kick with shnorkels...
25 with boards, 25 on stomach NO BOARDS, 25 choice skulling- all with shnorkels...
Finish up with 25's from a dive butterfly- build, 200 set-up, and all out FAST (try two of each)
100 easy drill before you get out. Do an excellent job with your HW tonight & get ready for our first LONG COURSE LONG SWIM tomorrow morning. Have a great day!
1:00 rest
With fins:
8 x 25 fly pull with free kick drill @ :35, except #3 & 6 are kick FAST on back @ :20
8 x 50 @ 1:00- swim fly build to FAST turn, then dolph kick on back (UDK) to midpool, then kick choice to the end. #3 & 6 are choice stroke, NO FLY
1:00 rest, take fins off & check HR
18 x 75 in sets of 3:
1-3, 25 swim fly, 50 swim back @ 1:10 (or 1:20)
4-6, 75 swim IM (NO FREE) @ 1:10 (or 1:20)
7-9, 25 swim fly, 50 kick with boards breast/free @ 1:15 (or @ 1:25)
1:00 rest after 1st set of 9 to check HR
If there is time...
1 x 600 kick with shnorkels...
25 with boards, 25 on stomach NO BOARDS, 25 choice skulling- all with shnorkels...
Finish up with 25's from a dive butterfly- build, 200 set-up, and all out FAST (try two of each)
100 easy drill before you get out. Do an excellent job with your HW tonight & get ready for our first LONG COURSE LONG SWIM tomorrow morning. Have a great day!
Monday, June 4, 2018
Monday Morning, June 4, 2018- TEAL Group at OL (SCM)
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling by 25's
1:00 rest
6 x 100 drill/kick on back (UDK's) by 50's odds choice, evens NO FREE- all @ 2:00
4 sets of:
3 x 50 swim/kick on back (UDK!) by 25's @ 1:00 desc 1-3 (primary stroke in even rounds)
1 x 75 kick FAST for time @ 1:30 with boards (free)
2 x 75 @ 1:20- 25 kick, 50 swim (choice in odd rounds, all primary stroke in even rounds, desc 1-2
1 x 50 kick FAST for time with boards @ 1:00- free in odd rounds, primary stroke in even rounds.
No rest between sets, check HR when you can
1:00 rest after 4th set.
15 x 50 kick as follows:
1-3 @ :55, on back, except #2 with boards, desc 1-3 if you can.
4-5, swim/kick by 25's choice, desc 1-2, same stroke for both- all @ 1:00
:30rest after #15, check HR, then...
12 x 150 swim free as follows, choice of toys:
3 @ 2:20, desc 1-3
1 @ 2:10- make the interval
2 @ 2:20, 2 @ 2:10
1 @ 2:20, 3 @ 2:10
1:00 rest, check HR
With fins, finish up with...
Fly drilling until 7:55 a.m.
100 easyd rill before you get out to help with the lanelines. Do an excellent job in school today and wear your sunscreen. Have a great day!
1:00 rest
6 x 100 drill/kick on back (UDK's) by 50's odds choice, evens NO FREE- all @ 2:00
4 sets of:
3 x 50 swim/kick on back (UDK!) by 25's @ 1:00 desc 1-3 (primary stroke in even rounds)
1 x 75 kick FAST for time @ 1:30 with boards (free)
2 x 75 @ 1:20- 25 kick, 50 swim (choice in odd rounds, all primary stroke in even rounds, desc 1-2
1 x 50 kick FAST for time with boards @ 1:00- free in odd rounds, primary stroke in even rounds.
No rest between sets, check HR when you can
1:00 rest after 4th set.
15 x 50 kick as follows:
1-3 @ :55, on back, except #2 with boards, desc 1-3 if you can.
4-5, swim/kick by 25's choice, desc 1-2, same stroke for both- all @ 1:00
:30rest after #15, check HR, then...
12 x 150 swim free as follows, choice of toys:
3 @ 2:20, desc 1-3
1 @ 2:10- make the interval
2 @ 2:20, 2 @ 2:10
1 @ 2:20, 3 @ 2:10
1:00 rest, check HR
With fins, finish up with...
Fly drilling until 7:55 a.m.
100 easyd rill before you get out to help with the lanelines. Do an excellent job in school today and wear your sunscreen. Have a great day!
Sunday, June 3, 2018
Sunday Moring, June 3, 2018- LCM @ Broadlands
After warmup with the Black Group...
RACE DAY!!
6 x 250 @ 4:30-
150 swim free @ 400 Free GP
:10 rest
100 kick FAST (race a teammate)- 50 on back, 50 with boards
Warmdown at least a 200 before you get out to help with the lanelines. Do an excellent job with your HW today- make sure you're ready for the last few days of school. Tomorrow morning at OL (6-8). Have a great day!
RACE DAY!!
6 x 250 @ 4:30-
150 swim free @ 400 Free GP
:10 rest
100 kick FAST (race a teammate)- 50 on back, 50 with boards
Warmdown at least a 200 before you get out to help with the lanelines. Do an excellent job with your HW today- make sure you're ready for the last few days of school. Tomorrow morning at OL (6-8). Have a great day!
Friday, June 1, 2018
Friday Morning, June 1, 2018- TEAL @ One Loudoun (SCM)
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back by 25's
1:00 rest
4 x 100 @ 1:50- 25 sit & spin backstroke drill, 50 swim backstroke (focus on hip rotation & keeping head flat), last 25 choice drill NO BACKSTROKE
4 x 100 @ 1:50- 25 kick on back build to FAST turn, 25 catchup free drill, 50 choice drill fly or breaststroke (NO FREE OR BACKSTROKE)
4 x 100 @ 1:30 (or 1:40 for Lane 1&2)- 25 fly pull with free kick, 50 swim free neg split, 25 swim breaststroke- focus on UDK's here
1:00 rest, check HR
3 sets of:
3 x 50 @ :55* (@ 1:05* Lanes 1&2) swim IM order/free by 25's- fly/free, back/free, breast/free
1 x 75 @ 1:10 (1:20) swim IM- focus on UDK & tempo/kick
3 x 50 @ :55* (1:05*) swim/kick with boards (alternate, so #2 is kick/swim)
1 x 200- get time, desc 1-3, swim 25 fly, 100 strong free, 75 IM kick with boards
:30 rest between sets to check HR, regroup
*in 3rd set, 50's are :05 faster
After 3rd set, get right into...
3 x 250 (or 150's Lanes 1&2) swim backstroke @4:00 descend 1-3 to something juicy!
Check HR, move back to the starting end.
Finish up with... 50's kick as follows:
-always go 3 on back, then 3 with boards
- always go fly/free, breast/free, free/free
1st round @ 1:05;
2nd round @ 1:00;
3rd round @ :55
How low can you go???
100 easy drill before you get out, collect all your goodies before you go. Do an excellent job in school today and get excited to race this weekend. Regular workout on Sunday at Broadlands- we'll hand out the Swimmer of the Week kickboard for the first time. Have a great day!
1:00 rest
4 x 100 @ 1:50- 25 sit & spin backstroke drill, 50 swim backstroke (focus on hip rotation & keeping head flat), last 25 choice drill NO BACKSTROKE
4 x 100 @ 1:50- 25 kick on back build to FAST turn, 25 catchup free drill, 50 choice drill fly or breaststroke (NO FREE OR BACKSTROKE)
4 x 100 @ 1:30 (or 1:40 for Lane 1&2)- 25 fly pull with free kick, 50 swim free neg split, 25 swim breaststroke- focus on UDK's here
1:00 rest, check HR
3 sets of:
3 x 50 @ :55* (@ 1:05* Lanes 1&2) swim IM order/free by 25's- fly/free, back/free, breast/free
1 x 75 @ 1:10 (1:20) swim IM- focus on UDK & tempo/kick
3 x 50 @ :55* (1:05*) swim/kick with boards (alternate, so #2 is kick/swim)
1 x 200- get time, desc 1-3, swim 25 fly, 100 strong free, 75 IM kick with boards
:30 rest between sets to check HR, regroup
*in 3rd set, 50's are :05 faster
After 3rd set, get right into...
3 x 250 (or 150's Lanes 1&2) swim backstroke @4:00 descend 1-3 to something juicy!
Check HR, move back to the starting end.
Finish up with... 50's kick as follows:
-always go 3 on back, then 3 with boards
- always go fly/free, breast/free, free/free
1st round @ 1:05;
2nd round @ 1:00;
3rd round @ :55
How low can you go???
100 easy drill before you get out, collect all your goodies before you go. Do an excellent job in school today and get excited to race this weekend. Regular workout on Sunday at Broadlands- we'll hand out the Swimmer of the Week kickboard for the first time. Have a great day!
Subscribe to:
Posts (Atom)