1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
6 x 25 @ 1:20-
odds- 25 catchup free drill, 50 drill NO FREE
evens- 25 ra2 la2 free drill, 50 kick BIG easy/FAST by 25's- focus on UDK's
4 x 125 @ :10 rest- 50 swim free br 3/5 by 25's, then 75 breaststroke (Kaitlyn- backstroke OKAY), go swim build- drill (2k1p)- swim FAST
16 x 25 @ :10 rest
2- swim, go 15/10 on #1 and swim build to FAST @ #2
2- all kick, can be with boards, but one of the 2 x 25 has to be FAST breaststroke, other is FAST choice
1:00 rest, check HR
9 sets of-
1 x 125- always some sort of swim
1 x 100- always kick
1st 3 rounds: 125 swim is free @ 1:40 (@1:35 if possible); kick is straight kick (25 on back choice, 75 IM with boards), also @ 1:40- desc these three 100's 1-3
middle 3 rounds: 125 swim is 25 fly, 50 back, 50 breast @ 1:45; 100 kick is fly/breast by 50's @ 1:35
Last 3 rounds: 125 swim is 50 in primary stroke smooth & strong, 25 free (dps), last 50 swim in primary stroke, target 200 Goal Pace, all @ 1:50; the 100 kick is BROKEN, 25/50/25, all FAST, all @ 2:30
If you have time, finish up with...
24 x 25 with fins- the usual, all @ :40, or :10 rest if no clock.
Warmdown about a 200 before you get out. Thank your parents for getting you to the pool today and try to talk with each other about Friday- hopefully you can all train together. Wear your sunscreen & drink your water if you're going to be outside today. TOMORROW: fly drilling with fins and some juicy kicking. Have a great day!
Tuesday, July 31, 2018
Sunday, July 29, 2018
Monday Morning, July 30, 2018- OW/Zones @ Broadlands (LCM)
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 choice kick on back
1:00 rest
3 x 100 @ 2:10- drill/swim by 25's- 50 free, 50 NO FREE
2 x 200- 50 kick on back (build), 100 2k1p breast/da back by 50's, 50 choice- all @ 3:45
8 x 50 @ :55- 2 swim free br 3, 2 swim breast/back by 25's
1:00 rest, check HR
LONG SWIM-
5 times through:
200 swim back/breast by 50's, 2nd 100 faster than 1st
100 swim free br 3/5 by 50's
50 kick FAST dolphin kick/breast kick by 25's with boards
Desc the 350's 1-3, #4 can be drill (except for the 50 kick), then 5th 350 is JUICY!
Check HR
With fins, until 6:15 a.m.:
Out & backs @ :45 as follows:
1- to 10M, forward ss
2- to 15M, backwards ss
3- to 20M, forward ss
Go 6 free, 6 NO FREE
100 easy drill before you get out. Enjoy your time off today, just another few weeks before you're back in school. Check your phones tonight for a group text, see if you can coordinate with each other where you might train the rest of the week (I'll write those workouts for SCY). We'll miss you down in FL, hopefully next year you can be with us. Have a great day!
1:00 rest
3 x 100 @ 2:10- drill/swim by 25's- 50 free, 50 NO FREE
2 x 200- 50 kick on back (build), 100 2k1p breast/da back by 50's, 50 choice- all @ 3:45
8 x 50 @ :55- 2 swim free br 3, 2 swim breast/back by 25's
1:00 rest, check HR
LONG SWIM-
5 times through:
200 swim back/breast by 50's, 2nd 100 faster than 1st
100 swim free br 3/5 by 50's
50 kick FAST dolphin kick/breast kick by 25's with boards
Desc the 350's 1-3, #4 can be drill (except for the 50 kick), then 5th 350 is JUICY!
Check HR
With fins, until 6:15 a.m.:
Out & backs @ :45 as follows:
1- to 10M, forward ss
2- to 15M, backwards ss
3- to 20M, forward ss
Go 6 free, 6 NO FREE
100 easy drill before you get out. Enjoy your time off today, just another few weeks before you're back in school. Check your phones tonight for a group text, see if you can coordinate with each other where you might train the rest of the week (I'll write those workouts for SCY). We'll miss you down in FL, hopefully next year you can be with us. Have a great day!
Sunday Morning, July 29, 2018- OW/Zones @ Broadlands
1 x 600- 300 swim freestyle, 300 reverse IM- go 2 x reverse 150 IM's, all drill
1:00 rest
6 x 100 @ 2:15-
50 drill/swim by 25's- to a hand touch, check clock, then...
50 kick on back- desc this 50 1-3 & 4-6
4 sets of:
3 x 50 @ :55- good freestyle, focus on head/body position, hip rotation (@ :50 in 2nd set, :45 in 4th)
2 x 100 swim/kick in primary stroke, NO FREE- descend 1-2 @ 2:15
1 x 150- swim IM, descend 1-4, @ 3:00
No rest between sets, check HR after 4th round
6 sets of:
3 x 50 kick
1 x 100 BROKEN KICK- :10 sec rest (odd rounds) or :15 (evens)
After even sets (and before 1st round):
1 x 300 swim free with shnorkel, desc 1-3 to something juicy!
:30 rest between even sets (after 300's), check HR
If there is time:
Out & backs until 10:50 a.m.
Wear your sunscreen today and drink lots of water. Check your phone later today for the group text. Tomorrow morning right here, early. Have a great day!
1:00 rest
6 x 100 @ 2:15-
50 drill/swim by 25's- to a hand touch, check clock, then...
50 kick on back- desc this 50 1-3 & 4-6
4 sets of:
3 x 50 @ :55- good freestyle, focus on head/body position, hip rotation (@ :50 in 2nd set, :45 in 4th)
2 x 100 swim/kick in primary stroke, NO FREE- descend 1-2 @ 2:15
1 x 150- swim IM, descend 1-4, @ 3:00
No rest between sets, check HR after 4th round
6 sets of:
3 x 50 kick
1 x 100 BROKEN KICK- :10 sec rest (odd rounds) or :15 (evens)
After even sets (and before 1st round):
1 x 300 swim free with shnorkel, desc 1-3 to something juicy!
:30 rest between even sets (after 300's), check HR
If there is time:
Out & backs until 10:50 a.m.
Wear your sunscreen today and drink lots of water. Check your phone later today for the group text. Tomorrow morning right here, early. Have a great day!
Friday Morning, July 27, 2018- Open Water ("OW")/Zones
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick, by 25's
1:00 rest
9 x 50 @ 1:10- 2 swim/drill by 25's, build the swim; 1- kick on back (UDK) build to 25M, desc total time 1-3
3 x 150 kick/swim/kick by 50's, desc 1-3 to what you can @ 3:15
1:00 rest, check HR
LONG SWIM-
6 times through:
200 swim free (Kaitlyn- backstroke okay)- focus on body/head position & rotation, good dps; last 50 is always from a dive, 200 set-up. Desc these 200's 1-3 & 4-6
100 kick- 50 w/boards, 50 on back (alternate with 50 on back, 50 w/boards; the kick is always FAST
Desc 1-3/4-6
Check HR after 6th time through, then 1:00 rest
If there is time:
"Out & backs" with fins, swim/kick- 2 @ :50, desc 1-2; #3 is always @ :30
Change strokes after every 6
Easy 50 to help with lanelines. Drink plenty of water this weekend & wear your sunscreen. Sunday Morning here at BL, 8:30 a.m. Have a great day!
1:00 rest
9 x 50 @ 1:10- 2 swim/drill by 25's, build the swim; 1- kick on back (UDK) build to 25M, desc total time 1-3
3 x 150 kick/swim/kick by 50's, desc 1-3 to what you can @ 3:15
1:00 rest, check HR
LONG SWIM-
6 times through:
200 swim free (Kaitlyn- backstroke okay)- focus on body/head position & rotation, good dps; last 50 is always from a dive, 200 set-up. Desc these 200's 1-3 & 4-6
100 kick- 50 w/boards, 50 on back (alternate with 50 on back, 50 w/boards; the kick is always FAST
Desc 1-3/4-6
Check HR after 6th time through, then 1:00 rest
If there is time:
"Out & backs" with fins, swim/kick- 2 @ :50, desc 1-2; #3 is always @ :30
Change strokes after every 6
Easy 50 to help with lanelines. Drink plenty of water this weekend & wear your sunscreen. Sunday Morning here at BL, 8:30 a.m. Have a great day!
Friday, July 27, 2018
Friday Morning, July 27, 2018- SCM @ One Loudoun
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 drill/drill/kick on back, by 25's
1:00 rest
With fins:
18 x 25 drill @ :40- 2 free, 2 choice, 2 kick FAST on back
Take off fins
3 sets of:
3 x 100 swim/kick (NO FREE) desc 1-3 @ 2:00
5 x 50 free swim with shnorkel (choice toys- different by round) @ :55 (last round @ :50)
1 x 150 swim free- choice equipment, get time & desc 1-3
1:00 rest between sets, check HR
With fins, finish up with...
24 x 25 @ :45- the "usual" usual, change strokes after each round of 4 x 25
Until 7:50 a.m., from mid-pool:
Work on turns, 3 free, 3 NO FREE, 3 IM transition
Easy 75 drill before you help with the lanelines. Drink plenty of water today, wear your sunscreen & get excited to tear it up this weekend. Have a great day!
1:00 rest
With fins:
18 x 25 drill @ :40- 2 free, 2 choice, 2 kick FAST on back
Take off fins
3 sets of:
3 x 100 swim/kick (NO FREE) desc 1-3 @ 2:00
5 x 50 free swim with shnorkel (choice toys- different by round) @ :55 (last round @ :50)
1 x 150 swim free- choice equipment, get time & desc 1-3
1:00 rest between sets, check HR
With fins, finish up with...
24 x 25 @ :45- the "usual" usual, change strokes after each round of 4 x 25
Until 7:50 a.m., from mid-pool:
Work on turns, 3 free, 3 NO FREE, 3 IM transition
Easy 75 drill before you help with the lanelines. Drink plenty of water today, wear your sunscreen & get excited to tear it up this weekend. Have a great day!
Thursday Morning, July 26, 2018- SCM @ One Loudoun
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
3 sets of:
3 x 50 drill/swim by 25's @ 1:00
1 x 75 kick/swim/kick by 25's @ 1:20- focus on UDK
No rest between sets. After 3rd set, check HR (extra :30 rest), then...
1 x 75 kick choice FAST for time
1:00 rest, check HR
5 rounds of:
4 x 25 @ :45-
odds, 15/10
evens, build to FAST
1* x 100 swim free br 3 @ fastest interval you can handle (@ 1:10, or 1:15, or 1:25, etc); *- add 1 x 100 each round, up to 3 x 100, then back down to 1 x 100 in 5th round.
1:00 rest (check HR) after 2nd & 3rd sets
With fins,until 7:50 a.m., finish up with (NOTE: this was originally a "Mystery Set"):
1 x 25 drill @ :45
1 x 25 swim FAST @ :45- get time
1 x 50 drill @ 1:00
1 x 50 swim FAST- target your 25 time from above, x 2, plus .5 seconds, @ 1:00
1 x 50 drill @ 1:00
1 x 50 BROKEN- :10 rest at the 25; target SCY best time
At 7:50, easy 75 drill to the other end to start taking out the lanelines. Wear your sunscreen today and drink plenty of water, get excited to race this weekend. Have a great day!
1:00 rest
3 sets of:
3 x 50 drill/swim by 25's @ 1:00
1 x 75 kick/swim/kick by 25's @ 1:20- focus on UDK
No rest between sets. After 3rd set, check HR (extra :30 rest), then...
1 x 75 kick choice FAST for time
1:00 rest, check HR
5 rounds of:
4 x 25 @ :45-
odds, 15/10
evens, build to FAST
1* x 100 swim free br 3 @ fastest interval you can handle (@ 1:10, or 1:15, or 1:25, etc); *- add 1 x 100 each round, up to 3 x 100, then back down to 1 x 100 in 5th round.
1:00 rest (check HR) after 2nd & 3rd sets
With fins,until 7:50 a.m., finish up with (NOTE: this was originally a "Mystery Set"):
1 x 25 drill @ :45
1 x 25 swim FAST @ :45- get time
1 x 50 drill @ 1:00
1 x 50 swim FAST- target your 25 time from above, x 2, plus .5 seconds, @ 1:00
1 x 50 drill @ 1:00
1 x 50 BROKEN- :10 rest at the 25; target SCY best time
At 7:50, easy 75 drill to the other end to start taking out the lanelines. Wear your sunscreen today and drink plenty of water, get excited to race this weekend. Have a great day!
Wednesday, July 25, 2018
Wednesday Morning, July 25, 2018 @ One Loudoun- SCM
1 x 600- 300 swim freestyle, 300 reverse IM drill- drill/kick by 50's
1:00 rest
With fins,
Choice drilling (25's & 75)-
Mix it up by sets: free/primary/4th best
Take fins off, check HR
50's & 75's- swim/kick & kick/swim by set
LONG SWIM-
5 rounds of:
150 swim back/breast by 75's
50 kick with boards, free/choice by 25's- always FAST
100 swim free- get time; 200 in 2nd round, then 300, then 200, then 100; pace per 100 get FASTER by round
Check HR after 5th time through
1:00 rest
Finish up with:
4 x 25 @ :45 (15/10 & build, odds & evens)
1 x 100 swim free @ fastest interval you can make; add 1 x 100 by round until 7:50 a.m.
75 easy drill/skull/drill by 25's before you help with the lanelines. Drink plenty of water today, do a little reading & offer to help around the house. Tomorrow morning here again at 5:45 a.m. Have a great day!
1:00 rest
With fins,
Choice drilling (25's & 75)-
Mix it up by sets: free/primary/4th best
Take fins off, check HR
50's & 75's- swim/kick & kick/swim by set
LONG SWIM-
5 rounds of:
150 swim back/breast by 75's
50 kick with boards, free/choice by 25's- always FAST
100 swim free- get time; 200 in 2nd round, then 300, then 200, then 100; pace per 100 get FASTER by round
Check HR after 5th time through
1:00 rest
Finish up with:
4 x 25 @ :45 (15/10 & build, odds & evens)
1 x 100 swim free @ fastest interval you can make; add 1 x 100 by round until 7:50 a.m.
75 easy drill/skull/drill by 25's before you help with the lanelines. Drink plenty of water today, do a little reading & offer to help around the house. Tomorrow morning here again at 5:45 a.m. Have a great day!
Tuesday, July 24, 2018
Tuesday Morning, July 24, 2018- SCM @ One Loudoun
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 choice kick on back
1:00 rest
4 x 150 @ :10 rest-
50 drill, 25 skull, 50 kick (neg split), 25 drill 4th best stroke
Everybody together-
3 sets of:
2 x 50 drill/swim by 25's @ 1:05
1 x 50 swim/kick by 25's @ 1:00- same stroke as first 2 x 50
1st set free, 2nd set primary stroke NO FREE, 3rd set 4th best stroke NO FREE
No rest between sets, check HR when you can.
After 3rd set, get shnorkels...
12 x 25 breast pull with free kick with shnorkels @ :40 (5&6 of each round of 6 are kick FAST with boards)
3 x 300 @ :15 rest as follows
1- swim free, desc 100's 1-3
2- 50 swim free, 50 kick with boards, desc 100's 1-3
Take shnorkels off
3- swim 50 free, 50 breast- desc 100's 1-3
1:00 rest, check HR
18 x 75 as follows:
1-6, kick 2 mod 1 FAST @ 1:30
7-12, 1 mod 1 FAST @ 1:45
100 easy choice
13-18, all FAST for time (2 straight kick, 1 BROKEN) @ 2:00
1:00 rest, check HR
Until 7:50...
50's alternating FAST/ez/FAST and ez/FAST turn/ez
Make sure you help with the lanelines before you get out. Drink plenty of water today and get excited for the LONG SWIM tomorrow. Have a great day!
1:00 rest
4 x 150 @ :10 rest-
50 drill, 25 skull, 50 kick (neg split), 25 drill 4th best stroke
Everybody together-
3 sets of:
2 x 50 drill/swim by 25's @ 1:05
1 x 50 swim/kick by 25's @ 1:00- same stroke as first 2 x 50
1st set free, 2nd set primary stroke NO FREE, 3rd set 4th best stroke NO FREE
No rest between sets, check HR when you can.
After 3rd set, get shnorkels...
12 x 25 breast pull with free kick with shnorkels @ :40 (5&6 of each round of 6 are kick FAST with boards)
3 x 300 @ :15 rest as follows
1- swim free, desc 100's 1-3
2- 50 swim free, 50 kick with boards, desc 100's 1-3
Take shnorkels off
3- swim 50 free, 50 breast- desc 100's 1-3
1:00 rest, check HR
18 x 75 as follows:
1-6, kick 2 mod 1 FAST @ 1:30
7-12, 1 mod 1 FAST @ 1:45
100 easy choice
13-18, all FAST for time (2 straight kick, 1 BROKEN) @ 2:00
1:00 rest, check HR
Until 7:50...
50's alternating FAST/ez/FAST and ez/FAST turn/ez
Make sure you help with the lanelines before you get out. Drink plenty of water today and get excited for the LONG SWIM tomorrow. Have a great day!
Thursday, July 19, 2018
Thursday Morning, July 19, 2018- TEAL @ One Loudoun (SCM)
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
With boards, where noted:
3 x 100 @ 2:00- drill/swim/drill by 25's, last 25 kick on back build to FAST- focus on UDK's
4 x 25 kick FAST with boards @ :45- choice kick/breast kick by 25's
2 x 125 @ 2:30- 25 catchup free drill (BIG kick, keep head still), then 100 drill/swim by 25's in primary stroke NO FREE
4 x 25 kick FAST with boards @ :35- odds choice, evens are dolphin kick
4 x 75 @ 1:30- 25 swim build to FAST turn in primary stroke NO FREE, last 50 kick on back BIG negative split- focus on UDK's past the flags
4 x 25 kick FAST with boards @ :25- all free, all FAST
:30 extra rest to check HR, then everybody together...
18 x 50 in sets of 6:
1-2, drill/swim by 25's in 4th best stroke NO FREE @ 1:05
#3- kick on back neg split, UDK past flags @ 1:00
4-5, swim/kick by 25's in 4th best stroke build to a FAST turn @ 1:00
:20 extra rest, get boards...
#6- kick FAST for time with boards @ 1:00
NO rest between sets, check HR after #18
1:00 rest
With shnorkels, 3 sets of:
8 x 50 swim free @ :55- except #3, 5 & 7 @ :40 (@ :45 okay, but try @ :40)
1 x 250 swim free- get time, desc 1-3 to something juicy!
1:00 rest between sets, check HR
With fins, until 7:50 a.m., finish up with...
25's fly as follows:
3 drill (various by round, Ross picks drill) @ :45
2 kick FAST (UDK to halfway!) @ :35
1 swim FAST fly @ :25!!
1:00 rest after even rounds to check HR, get your mind right...
100 easy drill before you get out to help with the lanelines. Thank Ross for the workout this morning, wear your sunscreen & drink your water today. This afternoon at Dulles South from 4:30-6:30, thank Ross for covering that one too. Have a great day!
1:00 rest
With boards, where noted:
3 x 100 @ 2:00- drill/swim/drill by 25's, last 25 kick on back build to FAST- focus on UDK's
4 x 25 kick FAST with boards @ :45- choice kick/breast kick by 25's
2 x 125 @ 2:30- 25 catchup free drill (BIG kick, keep head still), then 100 drill/swim by 25's in primary stroke NO FREE
4 x 25 kick FAST with boards @ :35- odds choice, evens are dolphin kick
4 x 75 @ 1:30- 25 swim build to FAST turn in primary stroke NO FREE, last 50 kick on back BIG negative split- focus on UDK's past the flags
4 x 25 kick FAST with boards @ :25- all free, all FAST
:30 extra rest to check HR, then everybody together...
18 x 50 in sets of 6:
1-2, drill/swim by 25's in 4th best stroke NO FREE @ 1:05
#3- kick on back neg split, UDK past flags @ 1:00
4-5, swim/kick by 25's in 4th best stroke build to a FAST turn @ 1:00
:20 extra rest, get boards...
#6- kick FAST for time with boards @ 1:00
NO rest between sets, check HR after #18
1:00 rest
With shnorkels, 3 sets of:
8 x 50 swim free @ :55- except #3, 5 & 7 @ :40 (@ :45 okay, but try @ :40)
1 x 250 swim free- get time, desc 1-3 to something juicy!
1:00 rest between sets, check HR
With fins, until 7:50 a.m., finish up with...
25's fly as follows:
3 drill (various by round, Ross picks drill) @ :45
2 kick FAST (UDK to halfway!) @ :35
1 swim FAST fly @ :25!!
1:00 rest after even rounds to check HR, get your mind right...
100 easy drill before you get out to help with the lanelines. Thank Ross for the workout this morning, wear your sunscreen & drink your water today. This afternoon at Dulles South from 4:30-6:30, thank Ross for covering that one too. Have a great day!
Wednesday, July 18, 2018
Wednesday Morning, July 18, 2018- TEAL @ One Loudoun (SCM)
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
3 sets of,
1 x 100 drill/kick by 50's @ 1:50- neg split the kick
3 x 25 swim @ :40- dps, build, 15/10- by 25's
1st set primary; 2nd set free, 3rd set choice
After 3rd set, check HR, then...
5 x 75-
odds- swim/kick/swim- desc the 25's swim, @ 1:30
evens- swim free build middle 25 with kick, @ 1:15
Check HR
LONG SWIM-
6 times through:
100 swim free br 3
100 swim IM
50 swim primary stroke NO FREE, FAST turn
50 kick- choice kick, focus on UDK
Desc effort 1-3 & 4-6 to what you can
Check HR after 6th time through.
With fins, finish up with...
24 x 25's @ :40- the usual.
100 easy drill, please be quick getting out of here today. Regular workout here again tomorrow morning, then Friday at Broadlands. Wear your sunscreen & drink your water today, get excited to race this weekend. Have a great day!
1:00 rest
3 sets of,
1 x 100 drill/kick by 50's @ 1:50- neg split the kick
3 x 25 swim @ :40- dps, build, 15/10- by 25's
1st set primary; 2nd set free, 3rd set choice
After 3rd set, check HR, then...
5 x 75-
odds- swim/kick/swim- desc the 25's swim, @ 1:30
evens- swim free build middle 25 with kick, @ 1:15
Check HR
LONG SWIM-
6 times through:
100 swim free br 3
100 swim IM
50 swim primary stroke NO FREE, FAST turn
50 kick- choice kick, focus on UDK
Desc effort 1-3 & 4-6 to what you can
Check HR after 6th time through.
With fins, finish up with...
24 x 25's @ :40- the usual.
100 easy drill, please be quick getting out of here today. Regular workout here again tomorrow morning, then Friday at Broadlands. Wear your sunscreen & drink your water today, get excited to race this weekend. Have a great day!
Tuesday, July 17, 2018
Tuesday Afternoon, July 17, 2018- TEAL @ DS (SCY)
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
With fins:
4 x 75 @ 1:20- 25 dolph kick on side, 50 choice breast drill
6 x 25 @ :40- breast pull with free kick- except #3 & 5 are dolph kick FAST @ :20
4 x 50 @- 25 breast pull with dolph kick & FLIP TURN, then kick choice on back as follows:
#1- @ 1:00
#2- @ :50
#3- @ :40
#4- @ ????
1:00 rest, check HR & take off fins.
16 x 100 as follows:
#1- kick on back, negative split & focus on UDK @ 1:45
#2- swim breast/free by 50's @ 1:25
#3- all swim free br 3 # 1:15
#4- swim breast/free by 50's @ 1:25
1:00 rest after 1st & 3rd sets, check HR
With fins, until 6:30 p.m.,
6 x 25 @ :40 as follows:
1-4 @- odds 15/10; evens build to FAST finish
#5- all drill
#6- all swim FAST for time
1 x 50 LUNGBUSTER/SWIM FAST by 25's @ 1:00
odd rounds free, even rounds are NO FREE
100 easy drill/breast kick on back by 25's before you get out. Do an excellent job with drylands tonight & get excited to race this weekend. Tomorrow morning at One Loudoun, 5:45 a.m. Have a great day!
1:00 rest
With fins:
4 x 75 @ 1:20- 25 dolph kick on side, 50 choice breast drill
6 x 25 @ :40- breast pull with free kick- except #3 & 5 are dolph kick FAST @ :20
4 x 50 @- 25 breast pull with dolph kick & FLIP TURN, then kick choice on back as follows:
#1- @ 1:00
#2- @ :50
#3- @ :40
#4- @ ????
1:00 rest, check HR & take off fins.
16 x 100 as follows:
#1- kick on back, negative split & focus on UDK @ 1:45
#2- swim breast/free by 50's @ 1:25
#3- all swim free br 3 # 1:15
#4- swim breast/free by 50's @ 1:25
1:00 rest after 1st & 3rd sets, check HR
With fins, until 6:30 p.m.,
6 x 25 @ :40 as follows:
1-4 @- odds 15/10; evens build to FAST finish
#5- all drill
#6- all swim FAST for time
1 x 50 LUNGBUSTER/SWIM FAST by 25's @ 1:00
odd rounds free, even rounds are NO FREE
100 easy drill/breast kick on back by 25's before you get out. Do an excellent job with drylands tonight & get excited to race this weekend. Tomorrow morning at One Loudoun, 5:45 a.m. Have a great day!
Tuesday Morning, July 17, 2018- TEAL @ Broadlands (LCM)
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
6 x 50 @ 1:10- 1/2 drill 1/2 swim in primary stroke
1 x 300- 200 swim dps, except ALL TURNS & FINISH are FAST; last 100 is drill
:30 rest, check HR
4 x 50 swim at 200 Goal Pace @ 1:10- in primary stroke, NO FREE
1:00 rest, check HR
6 x 50 kick with boards @ 1:10- 1 FAST 1 easy
6 x 50 kick @ 1:10- 2 FAST (1st 50 with boards, 2nd 50 on back), 1 easy
6 x 50 kick as follows:
1-3, descend to all out FAST @ 1:15 with boards- get time for #3
1:00 rest
4-6, all kick FAST @ :15 rest- how close can you get to holding your time from 3rd 50 above?
Check HR, then...
2 x 300 @ :15 rest, 50 free swim br 3, 50 swim NO FREE, desc the 100's 1-3 on each 300
1:00 rest, check HR
3 sets of:
3 x 50 swim desc 1-3 @ 1:15 to all out FAST, get time on #3
:30 extra rest
3 x 50 swim @ :15 rest, the goal is to hold at least your 200 Goal Pace on all 3 x 50's
50 easy drill/skulling by 25's
1:00 rest between rounds, check HR
1st set- primary stroke NO FREE
2nd set- free
3rd set- choice
100 easy drill/skulling before you get out. Wear your sunscreen today, drink plenty of water & get excited to race this weekend! Regular PM workout today at Dulles South, regular drylands tonight with Rhys. Have a great day!
1:00 rest
6 x 50 @ 1:10- 1/2 drill 1/2 swim in primary stroke
1 x 300- 200 swim dps, except ALL TURNS & FINISH are FAST; last 100 is drill
:30 rest, check HR
4 x 50 swim at 200 Goal Pace @ 1:10- in primary stroke, NO FREE
1:00 rest, check HR
6 x 50 kick with boards @ 1:10- 1 FAST 1 easy
6 x 50 kick @ 1:10- 2 FAST (1st 50 with boards, 2nd 50 on back), 1 easy
6 x 50 kick as follows:
1-3, descend to all out FAST @ 1:15 with boards- get time for #3
1:00 rest
4-6, all kick FAST @ :15 rest- how close can you get to holding your time from 3rd 50 above?
Check HR, then...
2 x 300 @ :15 rest, 50 free swim br 3, 50 swim NO FREE, desc the 100's 1-3 on each 300
1:00 rest, check HR
3 sets of:
3 x 50 swim desc 1-3 @ 1:15 to all out FAST, get time on #3
:30 extra rest
3 x 50 swim @ :15 rest, the goal is to hold at least your 200 Goal Pace on all 3 x 50's
50 easy drill/skulling by 25's
1:00 rest between rounds, check HR
1st set- primary stroke NO FREE
2nd set- free
3rd set- choice
100 easy drill/skulling before you get out. Wear your sunscreen today, drink plenty of water & get excited to race this weekend! Regular PM workout today at Dulles South, regular drylands tonight with Rhys. Have a great day!
Monday, July 16, 2018
Monday Morning, July 16, 2018- TEAL @ Broadlands (LCM) with some Black Group members, too
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
TEAL:
With fins-
6 x 50 @ 1:05- 25 3 kicks 1 pull fly drill, 25 dolph kick on side
6 x 50 @ 1:05- 25 fly pull with free kick, 25 choice drill (does not have to be fly)
Take fins off, then get right into...
1 x 300- 25 "blow it out the back" drill, 25 swim fly (build), 25 choice fly drill, 25 choice
1:00 rest
3 sets of:
4 x 50 pull free with shnorkels & choice equipment (paddles okay) @ :55- gets :05 faster by round
4 x "out & backs" swim/kick fly (flip turn at 20M), same interval as the 50's free pull
:30 rest between sets to check HR
After 3rd set...
1 x 450 swim free, desc the 150's 1-3
1:00 rest, check HR
With fins, finish up with (repeat until 5:58 a.m., then 1 x out & back easy drill):
4 x 25 @ :40- the usual
1 x 50 @ 1:00 kick FAST for time with boards- just one 50 here, make it JUICY.
Remember, early again tomorrow here at the Big Pool, then afternoon workout at DS at 4:30, then drylands tomorrow night. Wednesday Morning we're at One Loudoun. Drink a lot of water & wear your sunscreen today- get excited to race this weekend. Have a great day!
Seniors-
30/20/10-
What did you like about the meet?
What didn't you like about the meet?
Focus on Body alignment/hip rotation
Feel water on forearms
Early week this week, keep track of the schedule!
1:00 rest
TEAL:
With fins-
6 x 50 @ 1:05- 25 3 kicks 1 pull fly drill, 25 dolph kick on side
6 x 50 @ 1:05- 25 fly pull with free kick, 25 choice drill (does not have to be fly)
Take fins off, then get right into...
1 x 300- 25 "blow it out the back" drill, 25 swim fly (build), 25 choice fly drill, 25 choice
1:00 rest
3 sets of:
4 x 50 pull free with shnorkels & choice equipment (paddles okay) @ :55- gets :05 faster by round
4 x "out & backs" swim/kick fly (flip turn at 20M), same interval as the 50's free pull
:30 rest between sets to check HR
After 3rd set...
1 x 450 swim free, desc the 150's 1-3
1:00 rest, check HR
With fins, finish up with (repeat until 5:58 a.m., then 1 x out & back easy drill):
4 x 25 @ :40- the usual
1 x 50 @ 1:00 kick FAST for time with boards- just one 50 here, make it JUICY.
Remember, early again tomorrow here at the Big Pool, then afternoon workout at DS at 4:30, then drylands tomorrow night. Wednesday Morning we're at One Loudoun. Drink a lot of water & wear your sunscreen today- get excited to race this weekend. Have a great day!
Seniors-
30/20/10-
What did you like about the meet?
What didn't you like about the meet?
Focus on Body alignment/hip rotation
Feel water on forearms
Early week this week, keep track of the schedule!
Sunday, July 15, 2018
Sunday Morning, July 15, 2018- TEAL @ Broadlands (and some BLACK group, too)- 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:
4 x 50 catchup free drill @ 1:00
4 x 50 choice drill NO FREE or BACK @ 1:00
6 x "out & backs" @ :45- swim (build to flip turn), then kick back FAST
Check HR & take off fins
15 x 50 kick- 2 on back descend @ 1:10, 1 with boards @ :50- keep track of avg time @ :50
Check HR, then 100 easy drill/skulling by 25's
1:00 rest
MYSTERY SET
"Mystery Set" is simply 1 x 50 kick all out FAST for time, but with a partner- race it up!
1:00 rest, check HR
3 sets of:
2 x 150 @ 3:15, drill-swim/kick (build to FAST)/drill-swim by 50's
2 x 100 swim/kick by 50's desc 1-2 to all out smoking FAST @ 2:00, get time for #2, add up
No rest between sets.
After 3rd set...
1 x 100 drill/choice by 25's
1:00 rest
1 x 50 swim free FAST for time from a dive
Get time, add to 3 x 100's swim/kick for 350 total
1:00 rest
MYSTERY SET
"Mystery Set" is 3 x 400 IM @ 7:30- #1 is drill/kick by 50's; #2 is drill/swim by 50's; #3 is swim FAST for time
SENIORS:
2 sets of:
150 drill/swim/drill by 50's
150 swim FAST for time
150 drill/swim/drill
BROKEN 150- 100/50 @ :10 rest
150 drill/swim/drill
BROKEN 150- 3 x 50 @ :10 rest, 1st 50 from a dive
1st set primary stroke, 2nd set free- if possible, 3rd set IM
With shnorkels, finish up with...
50's swim free, varying intervals. Go 3/1, then 2/1, then 1/1 until 10:50 a.m.
150 easy drill/skulling before you get out to help with the lanelines. Wear your sunscreen today, drnk plenty of water & get excited to race next weekend. Have a great day!
1:00 rest
With fins:
4 x 50 catchup free drill @ 1:00
4 x 50 choice drill NO FREE or BACK @ 1:00
6 x "out & backs" @ :45- swim (build to flip turn), then kick back FAST
Check HR & take off fins
15 x 50 kick- 2 on back descend @ 1:10, 1 with boards @ :50- keep track of avg time @ :50
Check HR, then 100 easy drill/skulling by 25's
1:00 rest
MYSTERY SET
"Mystery Set" is simply 1 x 50 kick all out FAST for time, but with a partner- race it up!
1:00 rest, check HR
3 sets of:
2 x 150 @ 3:15, drill-swim/kick (build to FAST)/drill-swim by 50's
2 x 100 swim/kick by 50's desc 1-2 to all out smoking FAST @ 2:00, get time for #2, add up
No rest between sets.
After 3rd set...
1 x 100 drill/choice by 25's
1:00 rest
1 x 50 swim free FAST for time from a dive
Get time, add to 3 x 100's swim/kick for 350 total
1:00 rest
MYSTERY SET
"Mystery Set" is 3 x 400 IM @ 7:30- #1 is drill/kick by 50's; #2 is drill/swim by 50's; #3 is swim FAST for time
SENIORS:
2 sets of:
150 drill/swim/drill by 50's
150 swim FAST for time
150 drill/swim/drill
BROKEN 150- 100/50 @ :10 rest
150 drill/swim/drill
BROKEN 150- 3 x 50 @ :10 rest, 1st 50 from a dive
1st set primary stroke, 2nd set free- if possible, 3rd set IM
With shnorkels, finish up with...
50's swim free, varying intervals. Go 3/1, then 2/1, then 1/1 until 10:50 a.m.
150 easy drill/skulling before you get out to help with the lanelines. Wear your sunscreen today, drnk plenty of water & get excited to race next weekend. Have a great day!
Friday, July 13, 2018
Friday Morning, July 13, 2018- TEAL (and some BLACK)- LCM
Meet Warmup, then...
RACE DAY!!
2 sets of:
In heats @ 2:00-
3 x 75 RACE- swim (50)/kick (25), all FAST, add up times for 225 total.
5 minutes recovery
1 x 200 RACE- same stroke as the 75's, trying to be faster than your 225 add-up time (BLACK group, go 150 swim, last 50 kick)
5 minutes recovery
1 set is freestyle, 2nd set is primary stroke NO FREESTYLE
200 easy drill/skulling by 25's before you get out to help with lanelines. Wear your sunscreen this weekend & drink plenty of water. Regular drylands tomorrow, then Sunday Morning here at 8:30 a.m. Have a great day!
RACE DAY!!
2 sets of:
In heats @ 2:00-
3 x 75 RACE- swim (50)/kick (25), all FAST, add up times for 225 total.
5 minutes recovery
1 x 200 RACE- same stroke as the 75's, trying to be faster than your 225 add-up time (BLACK group, go 150 swim, last 50 kick)
5 minutes recovery
1 set is freestyle, 2nd set is primary stroke NO FREESTYLE
200 easy drill/skulling by 25's before you get out to help with lanelines. Wear your sunscreen this weekend & drink plenty of water. Regular drylands tomorrow, then Sunday Morning here at 8:30 a.m. Have a great day!
Thursday Afternoon, July 12, 2018- TEAL @ Dulles South (SCY)
1 x 600- 300 swim freestyle, 300 reverse IM- mix it up!
With fins:
15 x 25 @ :40- odds are sit & spin back drill, evens are choice fly drill- except every 5th 25 is dolphin kick LUNGBUSTER @ :20
Take fins off,
1 x 400-drill/swim (dps)/drill/swim (build)- FAD
Talk about starts-
Purpose-
Evolution-
Body position on the block-
Method-
Breakout-
Work on starts until 6:30- find what works for you & excel at it!
Easy 150 drill/skulling by 25's before you get out. Get excited for RACE DAY tomorrow morning. Have a great day!
With fins:
15 x 25 @ :40- odds are sit & spin back drill, evens are choice fly drill- except every 5th 25 is dolphin kick LUNGBUSTER @ :20
Take fins off,
1 x 400-drill/swim (dps)/drill/swim (build)- FAD
Talk about starts-
Purpose-
Evolution-
Body position on the block-
Method-
Breakout-
Work on starts until 6:30- find what works for you & excel at it!
Easy 150 drill/skulling by 25's before you get out. Get excited for RACE DAY tomorrow morning. Have a great day!
Thursday, July 12, 2018
Thursday Morning, July 12, 2018- TEAL @ Broadlands (LCM- with some from BLACK group)
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
With fins,
Breaststroke drilling with fins- in sets of 6
Take fins off...
1 x 400- drill/kick/drill/swim by 50's- 200 breaststroke, 200 primary stroke; build the kick to FAST, the swim is FAD- build to FAST
1:00 rest
6 sets of:
3 x 50 drill @ 1:05- except #2 is swim free br 3 @ :40
2 x 100 swim free br 3 @ 1:30- except swim/kick by 50's free in even rounds @ 1:45
1 x 50 FAD, kick FAST on back @ 1:05- except swim primary stroke NO FREE (FAD)
After even rounds...
1 x 300 swim free with shnorkels, desc 1-3 to all out JUICY!
1:00 rest after even rounds, check HR
BLACK Group-
Go 6 sets of:
3 x 100 swim freestyle swim br 3 @ 1:15 (or @ 1:20 if necessary)
1* x 50 swim FAST for time in primary stroke NO FREE- target 1st 50 split of 100 Goal Time
1:00 rest between rounds, check HR
After even rounds....
1 x 300 swim free with shnorkel, get time & descend 1-3 to something JUICY!
With fins, finish up with...
24 x 25 @ :45- the usual, in sets of 4
150 easy drill/skulling by 25's before you get out. Wear your sunscreen today and drink plenty of water. Tomorrow morning we're here again, same time for RACE DAY! Have a great day!
1:00 rest
With fins,
Breaststroke drilling with fins- in sets of 6
Take fins off...
1 x 400- drill/kick/drill/swim by 50's- 200 breaststroke, 200 primary stroke; build the kick to FAST, the swim is FAD- build to FAST
1:00 rest
6 sets of:
3 x 50 drill @ 1:05- except #2 is swim free br 3 @ :40
2 x 100 swim free br 3 @ 1:30- except swim/kick by 50's free in even rounds @ 1:45
1 x 50 FAD, kick FAST on back @ 1:05- except swim primary stroke NO FREE (FAD)
After even rounds...
1 x 300 swim free with shnorkels, desc 1-3 to all out JUICY!
1:00 rest after even rounds, check HR
BLACK Group-
Go 6 sets of:
3 x 100 swim freestyle swim br 3 @ 1:15 (or @ 1:20 if necessary)
1* x 50 swim FAST for time in primary stroke NO FREE- target 1st 50 split of 100 Goal Time
1:00 rest between rounds, check HR
After even rounds....
1 x 300 swim free with shnorkel, get time & descend 1-3 to something JUICY!
With fins, finish up with...
24 x 25 @ :45- the usual, in sets of 4
150 easy drill/skulling by 25's before you get out. Wear your sunscreen today and drink plenty of water. Tomorrow morning we're here again, same time for RACE DAY! Have a great day!
Wednesday, July 11, 2018
Wednesday, July 11, 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
3 x 150 @ :10 rest- 50 free (swim/fist by 25's), 50 choice breast drill, 50 kick (desc kick 1-3), focus on UDK
Check HR, then put on fins
With fins, fly drilling by 25's @ :40 (different by 25's)
Take off fins & get right into...
1 x 300- 25 kick on back (UDK to 12M), 50 1/2 ra 1/2 la fly drill, 25 swim fly build to FAST
1:00 rest, check HR
LONG SWIM-
5 times through:
100 kick (50 w/boards free/choice, 50 on back choice/breast- by 25's)
100 swim back/breast (increase by 25 to 100 of each- all "IM style" then back down to 50/50)
100 swim 25 fly, 50 free, 25 fly kick on back (UDK past flags)
Check HR & get some water
Until 8:00 a.m., finish up with (all with shnorkel!)...
4 x 50 swim free @ :55 (@ :50 in even rounds)
2 x 50 kick with boards @ 1:10 (@ 1:05 in even rounds)
No rest between sets, check HR after last round.
75 easy drill before you get out to help with the lanes. Wear your sunscreen today and drink plenty of water. Tomorrow morning at the Big Pool at 5:45 a.m. Have a great day!
1:00 rest
3 x 150 @ :10 rest- 50 free (swim/fist by 25's), 50 choice breast drill, 50 kick (desc kick 1-3), focus on UDK
Check HR, then put on fins
With fins, fly drilling by 25's @ :40 (different by 25's)
Take off fins & get right into...
1 x 300- 25 kick on back (UDK to 12M), 50 1/2 ra 1/2 la fly drill, 25 swim fly build to FAST
1:00 rest, check HR
LONG SWIM-
5 times through:
100 kick (50 w/boards free/choice, 50 on back choice/breast- by 25's)
100 swim back/breast (increase by 25 to 100 of each- all "IM style" then back down to 50/50)
100 swim 25 fly, 50 free, 25 fly kick on back (UDK past flags)
Check HR & get some water
Until 8:00 a.m., finish up with (all with shnorkel!)...
4 x 50 swim free @ :55 (@ :50 in even rounds)
2 x 50 kick with boards @ 1:10 (@ 1:05 in even rounds)
No rest between sets, check HR after last round.
75 easy drill before you get out to help with the lanes. Wear your sunscreen today and drink plenty of water. Tomorrow morning at the Big Pool at 5:45 a.m. Have a great day!
Tuesday, July 10, 2018
Tuesday Morning, July 10, 2018- TEAL @ Broadlands (LCM)
1 x 600- 300 swim freestyle, 300 reverse IM- 2 x reverse 150's IM, 1st 150 drill, 2nd 150 kick
1:00 rest
4 x 100 @ 2:00- free drill (catchup or ra2 la2)/primary stroke drill (NO FREE), by 50's
1:00 rest
2 sets of:
3 x 50 swim/kick freestyle (by 25's) @ 1:05 (2nd set @ :55)
3 x 100 kick (build)/drill by 50's in primary stroke, NO FREE @ 2:10
3 x 50 swim free/primary (NO FREE) by 25's @ 1:00 (@ :50 in 2nd set)
:30 rest between sets, check HR
1:00 rest after 2nd set, check HR again & get ready...
2 sets of (1st set primary stroke NO FREE, 2nd set freestyle):
3 x 50 swim FAST @ 1:10
1 x 200- drill/skulling by 25's @ 3:30
5 x 50 swim FAST as follows:
1-2, @ :10 rest (all @ 2:15)
#3- all drill @ 1:30
4-5, @ :15 rest
1 x 200- drill/skulling by 25's @ 3:30
3 x 50 swim FAST @ 1:10
1:00 rest between sets, check HR
Until 8:15 a.m., finish up with (all with shnorkel!)...
4 x 50 swim free @ :55 (@ :50 in even rounds)
2 x 50 kick with boards @ 1:10 (@ 1:05 in even rounds)
No rest between sets, check HR after last round.
150 easy drill before you help take out the lanelines. Drink plenty of water and wear your sunscreen if you have to be outside today. NO PM WORKOUT TODAY, but...REGULAR DRYLANDS TONIGHT. Tomorrow morning at One Loudoun at 5:45 a.m., don't be late. Have a great day!
1:00 rest
4 x 100 @ 2:00- free drill (catchup or ra2 la2)/primary stroke drill (NO FREE), by 50's
1:00 rest
2 sets of:
3 x 50 swim/kick freestyle (by 25's) @ 1:05 (2nd set @ :55)
3 x 100 kick (build)/drill by 50's in primary stroke, NO FREE @ 2:10
3 x 50 swim free/primary (NO FREE) by 25's @ 1:00 (@ :50 in 2nd set)
:30 rest between sets, check HR
1:00 rest after 2nd set, check HR again & get ready...
2 sets of (1st set primary stroke NO FREE, 2nd set freestyle):
3 x 50 swim FAST @ 1:10
1 x 200- drill/skulling by 25's @ 3:30
5 x 50 swim FAST as follows:
1-2, @ :10 rest (all @ 2:15)
#3- all drill @ 1:30
4-5, @ :15 rest
1 x 200- drill/skulling by 25's @ 3:30
3 x 50 swim FAST @ 1:10
1:00 rest between sets, check HR
Until 8:15 a.m., finish up with (all with shnorkel!)...
4 x 50 swim free @ :55 (@ :50 in even rounds)
2 x 50 kick with boards @ 1:10 (@ 1:05 in even rounds)
No rest between sets, check HR after last round.
150 easy drill before you help take out the lanelines. Drink plenty of water and wear your sunscreen if you have to be outside today. NO PM WORKOUT TODAY, but...REGULAR DRYLANDS TONIGHT. Tomorrow morning at One Loudoun at 5:45 a.m., don't be late. Have a great day!
Monday, July 9, 2018
Monday Morning, July 9, 2018- TEAL @ OL (SCM)
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
4 x 50 @ 1:00 swim free/fist free- br 3 throughout, count strokes
3 x 100 @ 1:50 free/NO FREE by 50's- each 50 is drill/swim dps
4 x 75 @ 1:30- 25 kick with boards FAST, 50 2 kicks 1 pull breast drill
12 x 50 as follows-
3 kick @ 1:00/:55/:50 (each round, by 50)
1- swim back/breast by 25's- IM style, @ :45
1:00 rest after #4, check HR; 5-12 are straight through, then 1:00 rest, check HR again
6 sets of:
3 x out & backs kick with boards @ :40- all FAST, to the cutout (forward ss)
2 x out & backs swim/kick (different stroke by round) to the cutout (backward ss) @ :40
1 x 100 kick FAST for time- different by round, check HR after each 100.
:30 rest after the 100 kick, then...
MYSTERY SET
1:00 rest between sets, check HR
With fins, finish up with...
24 x 25 @ :40 in sets of 3-
1-15/10
2- build to FAST finish
3- all FAST
odd rounds of 3 are fly, even rounds choice
75 easy drill before you get out. Wear your sunscreen today & drink plenty of water- start getting excited for the end-of-season meets. Tomorrow morning at Broadlands (big pool!), 5:45 a.m. Have a great day!
1:00 rest
4 x 50 @ 1:00 swim free/fist free- br 3 throughout, count strokes
3 x 100 @ 1:50 free/NO FREE by 50's- each 50 is drill/swim dps
4 x 75 @ 1:30- 25 kick with boards FAST, 50 2 kicks 1 pull breast drill
12 x 50 as follows-
3 kick @ 1:00/:55/:50 (each round, by 50)
1- swim back/breast by 25's- IM style, @ :45
1:00 rest after #4, check HR; 5-12 are straight through, then 1:00 rest, check HR again
6 sets of:
3 x out & backs kick with boards @ :40- all FAST, to the cutout (forward ss)
2 x out & backs swim/kick (different stroke by round) to the cutout (backward ss) @ :40
1 x 100 kick FAST for time- different by round, check HR after each 100.
:30 rest after the 100 kick, then...
MYSTERY SET
1:00 rest between sets, check HR
With fins, finish up with...
24 x 25 @ :40 in sets of 3-
1-15/10
2- build to FAST finish
3- all FAST
odd rounds of 3 are fly, even rounds choice
75 easy drill before you get out. Wear your sunscreen today & drink plenty of water- start getting excited for the end-of-season meets. Tomorrow morning at Broadlands (big pool!), 5:45 a.m. Have a great day!
Sunday, July 8, 2018
Sunday Morning, July 8, 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
3 sets of:
1 x 150 @ 2:45- 50 ra2 la2 free drill (steady head position, big kick), 100 drill/kick on back by 50's in primary stroke
1 x 100 @ 2:00- 50 swim free br 3/5 by 50's, 50 swim (build)/drill in primary stroke by 25's NO FREE
No rest between sets, check HR after 3rd set. Then, get right into...
1 x 300- 50 skulling/drill in primary stroke by 25's, 50 swim FAST (FAD) in primary stroke/kick FAST on back by 25's
1:00 rest, check HR again
3 sets of:
4 x 50 swim at 200 (set up/Goal Pace/FAST by round) in primary stroke @ 1:10
1 x 150 drill (hand touch-EB clock)/kick FAST/drill-skulling (25's) by 50's
1:00 rest between rounds, check HR
1 x 200 swim free with shnorkel & choice toys (change toys by 200's if you'd like- all with shnorkel), desc the 200's 1-3 to FAST, get time for last 200
1:00 rest, check HR
Untill 10:50 a.m., finish up with...
3 x out & backs kick with boards @ :45- all FAST, to the ladder (ss @ the ladder)
2 x out & backs swim/kick (different stroke by round) to the SCY cutout @ :50
1 x 100 kick FAST for time- different by round, check HR after each 100.
:30 rest after the 100 kick, then...
MYSTERY SET
1:00 rest between sets, check HR
150 easy drill/skulling by 25's before you get out to help with the lanelines. Check the schedule for the changes this week (it's a LATE week for us), and be sure to wear your sunscreen & drink plenty of water each day. Have a great day!
1:00 rest
3 sets of:
1 x 150 @ 2:45- 50 ra2 la2 free drill (steady head position, big kick), 100 drill/kick on back by 50's in primary stroke
1 x 100 @ 2:00- 50 swim free br 3/5 by 50's, 50 swim (build)/drill in primary stroke by 25's NO FREE
No rest between sets, check HR after 3rd set. Then, get right into...
1 x 300- 50 skulling/drill in primary stroke by 25's, 50 swim FAST (FAD) in primary stroke/kick FAST on back by 25's
1:00 rest, check HR again
3 sets of:
4 x 50 swim at 200 (set up/Goal Pace/FAST by round) in primary stroke @ 1:10
1 x 150 drill (hand touch-EB clock)/kick FAST/drill-skulling (25's) by 50's
1:00 rest between rounds, check HR
1 x 200 swim free with shnorkel & choice toys (change toys by 200's if you'd like- all with shnorkel), desc the 200's 1-3 to FAST, get time for last 200
1:00 rest, check HR
Untill 10:50 a.m., finish up with...
3 x out & backs kick with boards @ :45- all FAST, to the ladder (ss @ the ladder)
2 x out & backs swim/kick (different stroke by round) to the SCY cutout @ :50
1 x 100 kick FAST for time- different by round, check HR after each 100.
:30 rest after the 100 kick, then...
MYSTERY SET
1:00 rest between sets, check HR
150 easy drill/skulling by 25's before you get out to help with the lanelines. Check the schedule for the changes this week (it's a LATE week for us), and be sure to wear your sunscreen & drink plenty of water each day. Have a great day!
Friday, July 6, 2018
Friday Morning, July 6, 2018- TEAL @ Broadlands (LCM)
1 x 600- 300 swim freestyle, 300 reverse IM- drill/kick by 50's
1:00 rest
4 x 200 @ 3:45- drill/swim (dps)/drill/swim (build) by 50's- go to a hand touch at the 150 & get your time for the last 50; odd 200's are free, evens are primary stroke NO FREE
1 x 300- in primary stroke, go FAST turns & breakouts at the far end, FAST finishes at the shallow end
1:00 rest, check HR
7 x 100 as follows-
odds- swim free/choice by 50's @ 2:30
evens- all swim FAST, go 2 x 50 @ 1:00 in primary stroke NO FREE, get times for each 50 & keep track of average
7 x 100 as follows-
odds- as above, @ 2:30
evens- all swim FAST in primary stroke NO FREE; go 2 x 50 swim @ :10 rest, see how close you can get to your average from the first set
150 easy drill/skulling by 25's
1:00 rest, check HR
From the far end, from a running start (go :10 apart), 50's swim FAST
150 easy drill/choice by 25's before you get out. Wear your sunscreen this weekend & drink plenty of water. Don't forget, we have drylands on Saturday- do a great job. See everybody here on Sunday Morning, have a great day!
1:00 rest
4 x 200 @ 3:45- drill/swim (dps)/drill/swim (build) by 50's- go to a hand touch at the 150 & get your time for the last 50; odd 200's are free, evens are primary stroke NO FREE
1 x 300- in primary stroke, go FAST turns & breakouts at the far end, FAST finishes at the shallow end
1:00 rest, check HR
7 x 100 as follows-
odds- swim free/choice by 50's @ 2:30
evens- all swim FAST, go 2 x 50 @ 1:00 in primary stroke NO FREE, get times for each 50 & keep track of average
7 x 100 as follows-
odds- as above, @ 2:30
evens- all swim FAST in primary stroke NO FREE; go 2 x 50 swim @ :10 rest, see how close you can get to your average from the first set
150 easy drill/skulling by 25's
1:00 rest, check HR
From the far end, from a running start (go :10 apart), 50's swim FAST
150 easy drill/choice by 25's before you get out. Wear your sunscreen this weekend & drink plenty of water. Don't forget, we have drylands on Saturday- do a great job. See everybody here on Sunday Morning, have a great day!
Thursday Afternoon, July 5, 2018- TEAL @ Dulles South (SCY)
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back (UDK)
1:00 rest
3 sets of:
3 x 75 @ 1:20- 25 kick with boards, 50 choice drill
1 x 50 kick FAST with boards @ :50- get time, add up for 150 total
No rest between sets; go 1 set free, 1 set primary NO FREE, 1 set choice
Check HR, then 100 easy drill/skulling by 25's
1:00 rest
BROKEN 150 KICK with boards- 3 x 50 @ :10 rest, how close can you come to your 150 add-up time?
Check HR again
24 x 75 in sets of 6:
1-3, swim free br 3 @ 1:15- descend 1-3 to what you can; interval gets :05 FASTER by round
#4- always swim IM, on the same interval as the freestyle
#5- swim/kick/swim by 25's in primary stroke, all FAST, always @ 1:30
#6- kick FAST for time, 25 on back, 50 with boards
1:00 rest between sets, check HR
With fins, finish up with...
4 x 25 @ :45- the usual
1 x 50 swim FAST for time @ 1:00- target your best SCY time
Odd rounds free, even round primary stroke NO FREE
150 easy drill/choice before you get out. Drink lots of water tonight & get excited for RACE DAY tomorrow morning (EARLY!). Have a great day!
1:00 rest
3 sets of:
3 x 75 @ 1:20- 25 kick with boards, 50 choice drill
1 x 50 kick FAST with boards @ :50- get time, add up for 150 total
No rest between sets; go 1 set free, 1 set primary NO FREE, 1 set choice
Check HR, then 100 easy drill/skulling by 25's
1:00 rest
BROKEN 150 KICK with boards- 3 x 50 @ :10 rest, how close can you come to your 150 add-up time?
Check HR again
24 x 75 in sets of 6:
1-3, swim free br 3 @ 1:15- descend 1-3 to what you can; interval gets :05 FASTER by round
#4- always swim IM, on the same interval as the freestyle
#5- swim/kick/swim by 25's in primary stroke, all FAST, always @ 1:30
#6- kick FAST for time, 25 on back, 50 with boards
1:00 rest between sets, check HR
With fins, finish up with...
4 x 25 @ :45- the usual
1 x 50 swim FAST for time @ 1:00- target your best SCY time
Odd rounds free, even round primary stroke NO FREE
150 easy drill/choice before you get out. Drink lots of water tonight & get excited for RACE DAY tomorrow morning (EARLY!). Have a great day!
Thursday, July 5, 2018
Wednesday Morning, July 4, 2018- TEAL @ OL (SCM)
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
3 sets of:
2 x 50 drill @ 1:00
4 x 1/2 pool sprints @ :30 (same stroke as the 50's drill)
1 x 75 kick (build)/drill/kick (FAST) by 25's @ 1:40
No rest between sets, go 1st set free, 2nd set primary stroke NO FREE, 3rd choice
Check HR, then after 3rd set, finish up with...
5 x 75 @ 1:30- 25 kick, 50 swim; desc 1-3 to FAST, #4 is all drill, then #5 is all FAST again
Check HR, 1:00 rest
LONG SWIM-
4 times through:
100* swim IM/50 kick FAST choice (on back or with boards, but FAST), 100 swim free** br 3
*200 IM in 2nd set, 300 IM in 3rd set (75 of each stroke), 400 IM in 4th set
**100 free is 1500 pace in 1st set, 800 pace in 2nd set, 400 pace in 3rd set & 200 pace in 4th set
After 4th time through (can go to hand touch), check clock, then...
600 swim free br 3, desc the 200's 1-3 to something juicy!
Check HR
With fins (where noted), finish up with...
25's fly drilling @ :40 (no fins here)
6- fly pull free kick, lift & drop your chin to breathe in one motion
6- 1/2 ra 1/2 la fly drill (breathe to the front & every stroke)
6- choice fly drill, you can use fins here- but really press your shoulders/chest forward&down to start the dolphin motion
With fins, finish up with...
75's fly swim-kick-swim by 25's, desc 1-3's @ 1:30
Check HR after last 75
125 easy drill/skulling by 25's at 7:55 a.m. before you help with the lanelines. Drink plenty of water today & wear your sunscreen if you have to be outdoors today. Enjoy the morning off tomorrow, see everybody at Dulles South tomorrow afternoon, 4:30-6:30. Have a great Independence Day!
1:00 rest
3 sets of:
2 x 50 drill @ 1:00
4 x 1/2 pool sprints @ :30 (same stroke as the 50's drill)
1 x 75 kick (build)/drill/kick (FAST) by 25's @ 1:40
No rest between sets, go 1st set free, 2nd set primary stroke NO FREE, 3rd choice
Check HR, then after 3rd set, finish up with...
5 x 75 @ 1:30- 25 kick, 50 swim; desc 1-3 to FAST, #4 is all drill, then #5 is all FAST again
Check HR, 1:00 rest
LONG SWIM-
4 times through:
100* swim IM/50 kick FAST choice (on back or with boards, but FAST), 100 swim free** br 3
*200 IM in 2nd set, 300 IM in 3rd set (75 of each stroke), 400 IM in 4th set
**100 free is 1500 pace in 1st set, 800 pace in 2nd set, 400 pace in 3rd set & 200 pace in 4th set
After 4th time through (can go to hand touch), check clock, then...
600 swim free br 3, desc the 200's 1-3 to something juicy!
Check HR
With fins (where noted), finish up with...
25's fly drilling @ :40 (no fins here)
6- fly pull free kick, lift & drop your chin to breathe in one motion
6- 1/2 ra 1/2 la fly drill (breathe to the front & every stroke)
6- choice fly drill, you can use fins here- but really press your shoulders/chest forward&down to start the dolphin motion
With fins, finish up with...
75's fly swim-kick-swim by 25's, desc 1-3's @ 1:30
Check HR after last 75
125 easy drill/skulling by 25's at 7:55 a.m. before you help with the lanelines. Drink plenty of water today & wear your sunscreen if you have to be outdoors today. Enjoy the morning off tomorrow, see everybody at Dulles South tomorrow afternoon, 4:30-6:30. Have a great Independence Day!
Wednesday, July 4, 2018
Tuesday Afternoon, July 3, 2018- TEAL @ Dulles South (SCY)
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
8 x 50 @ 1:00- 3 drill/swim (dps), 1 swim (build to FAST turn)/drill- by 25's; 4 free, 4 primary NO FREE
Split the lane so half starts at the turn end, half starts from the start end- go to the middle for "out & backs"(all kick, all with boards) as follows:
3 x out & backs kick with boards @ :50/1 x 50 kick FAST for time (FFT) on back @ 1:00
4 x out & backs @ :45/1 x 50 kick FFT
5 o&b @ :40/1 x 50 kick FFT
6 x "o&b" @ :35/1 x 50 kick FFT
1:00 rest, check HR
With fins,
12 x 25 choice backstroke drill @ :40- steady head position, roll hips evenly; every 4th 25 is spin drill
Take fins off:
1 x 400 backstroke- 25 drill/25 swim (build)/25 drill/25 swim FAST (from a dive)
1:00 rest, check HR
50's swim backstroke- 3 times through:
3 @ :55, desc 1-3
2 swim neg split @ :55
1 swim @ :45- little giddyup
1 @ :55/1 @ :45/1 @ :35- full on giddyup & go for the 50 @ :35
1:00 rest after 1st set of 9 x 50's, then 2nd & 3rd set straight through.
Until 6:30 p.m., finish up with...
75's RACE "mano A mano!"
I will explain
Warmdown with some easy drilling & skulling before you get out. Drink plenty of water tonight & do a great job with drylands. Tomorrow morning up at the OL, then NO WORKOUT ON THURSDAY MORNING. We'll pick it up on Thursday Afternoon here at DS. Have a great day!
1:00 rest
8 x 50 @ 1:00- 3 drill/swim (dps), 1 swim (build to FAST turn)/drill- by 25's; 4 free, 4 primary NO FREE
Split the lane so half starts at the turn end, half starts from the start end- go to the middle for "out & backs"(all kick, all with boards) as follows:
3 x out & backs kick with boards @ :50/1 x 50 kick FAST for time (FFT) on back @ 1:00
4 x out & backs @ :45/1 x 50 kick FFT
5 o&b @ :40/1 x 50 kick FFT
6 x "o&b" @ :35/1 x 50 kick FFT
1:00 rest, check HR
With fins,
12 x 25 choice backstroke drill @ :40- steady head position, roll hips evenly; every 4th 25 is spin drill
Take fins off:
1 x 400 backstroke- 25 drill/25 swim (build)/25 drill/25 swim FAST (from a dive)
1:00 rest, check HR
50's swim backstroke- 3 times through:
3 @ :55, desc 1-3
2 swim neg split @ :55
1 swim @ :45- little giddyup
1 @ :55/1 @ :45/1 @ :35- full on giddyup & go for the 50 @ :35
1:00 rest after 1st set of 9 x 50's, then 2nd & 3rd set straight through.
Until 6:30 p.m., finish up with...
75's RACE "mano A mano!"
I will explain
Warmdown with some easy drilling & skulling before you get out. Drink plenty of water tonight & do a great job with drylands. Tomorrow morning up at the OL, then NO WORKOUT ON THURSDAY MORNING. We'll pick it up on Thursday Afternoon here at DS. Have a great day!
Tuesday, July 3, 2018
Tuesday Morning, July 3, 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 150 @ :10 rest- 50 drill. 25 skulling- 1 free, 1 primary stroke NO FREE, 1 choice
:30 rest, check HR, then...
Warmup as you feel for about 10-12 minutes, then everybody together:
3 x 200 as follows:
1 x 125- swim/drill/swim/drill/swim by 25's- build the 25's swim (3rd all FAST) @ 2:15
1 x 75- kick/swim/kick by 25's- kick is FAST, @ 1:40
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
With boards, until 7:55 a.m., finish up with...
4 x "out & backs" @ :50
1 x 50 swim/kick FAST for time in primary stroke @ 1:00
100 easy drill before you help with the lanelines. Wear your sunscreen today and drink plenty of water. This afternoon at DS (4:30 p.m.) and regular drylands tonight. Have a great day!
1:00 rest
3 x 150 @ :10 rest- 50 drill. 25 skulling- 1 free, 1 primary stroke NO FREE, 1 choice
:30 rest, check HR, then...
Warmup as you feel for about 10-12 minutes, then everybody together:
3 x 200 as follows:
1 x 125- swim/drill/swim/drill/swim by 25's- build the 25's swim (3rd all FAST) @ 2:15
1 x 75- kick/swim/kick by 25's- kick is FAST, @ 1:40
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
With boards, until 7:55 a.m., finish up with...
4 x "out & backs" @ :50
1 x 50 swim/kick FAST for time in primary stroke @ 1:00
100 easy drill before you help with the lanelines. Wear your sunscreen today and drink plenty of water. This afternoon at DS (4:30 p.m.) and regular drylands tonight. Have a great day!
Sunday, July 1, 2018
Monday Morning, July 2, 2018- TEAL @ Broadlands (LCM)
1 x 600- 300 swim freestyle, 300 reverse IM drill- 2 x 150's IM drill
1:00 rest
4 x 50 swim free br 3, fist free drill by 25's @ 1:05
4 x 100 free/NO FREE by 50's- each 50 is swim (build)/drill by 25's, @ 2:00
1 x 200 swim/kick by 50's NO FREE @ 3:45- build the kick & UDK past the flags
6 x 50 swim IM order by 25's @ 1:00
Check HR
Until 5:30 a.m.,
4 x 50 swim @ :50 free/NO FREE by 25's @ :50, except #3 is swim free br 3 @ :40
2 x 50 kick @ 1:00 choice, make the interval (alternate boards/on back by rounds)
1 x 100 for time, desc 1-3's @ 2:00 (alternate on back/boards by rounds)
No rest between rounds, check HR at 5:30.
At 5:30 a.m., with fins:
9 x 150 swim @ 3:00 descend 1-3's to all out FAST (free, primary, choice by 3's)
150 easy choice drill back to the other end before you get out. Drink plenty of water today and wear your sunscreen if you have to be outside of doors. Tomorrow morning up at the OL. Have a great day!
1:00 rest
4 x 50 swim free br 3, fist free drill by 25's @ 1:05
4 x 100 free/NO FREE by 50's- each 50 is swim (build)/drill by 25's, @ 2:00
1 x 200 swim/kick by 50's NO FREE @ 3:45- build the kick & UDK past the flags
6 x 50 swim IM order by 25's @ 1:00
Check HR
Until 5:30 a.m.,
4 x 50 swim @ :50 free/NO FREE by 25's @ :50, except #3 is swim free br 3 @ :40
2 x 50 kick @ 1:00 choice, make the interval (alternate boards/on back by rounds)
1 x 100 for time, desc 1-3's @ 2:00 (alternate on back/boards by rounds)
No rest between rounds, check HR at 5:30.
At 5:30 a.m., with fins:
9 x 150 swim @ 3:00 descend 1-3's to all out FAST (free, primary, choice by 3's)
150 easy choice drill back to the other end before you get out. Drink plenty of water today and wear your sunscreen if you have to be outside of doors. Tomorrow morning up at the OL. Have a great day!
Sunday Morning, July 1, 2018- TEAL @ Broadlands (LCM)
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling, by 25's
1:00 rest
4 x 100 @ 2:10- 25 catchup free drill, 25 choice drill NO FREE, 50 kick on back- build
6 x 50 @ 1:00- 25 swim in primary stroke NO FREE (build), 25 drill
3 x 150 @ :10 rest- 50 swim free br 3 (build to 25M, then dps), 50 breast (25 2k1p drill, 25 swim build to FAST turn), 50 drill/swim by 25's on 4th best stroke NO FREE
:30 rest, check HR, then everybody together...
15 x 50 in sets of 3 as follows:
1- swim free br 3 @ :40
2&3- swim/kick by 25's in primary stroke NO FREE (odd rounds @ :55- make interval; even rounds @ 1:10 desc 1-2 to something juicy!)
1:00 rest, check HR
16 x 200 in sets of 4 as follows-
1- swim free br 3, except 3rd 50 is br 5 with BIG kick
2- swim free br 3, except 3rd 50 is kick on back (UDK past flags)
3- swim free except 3rd 50 is swim NO FREE (should be primary stroke to get ready for #4), build
4- swim 100 free, then 100 swim/kick by 50's in primary stroke NO FREE; get time & descend 1-4
1:00 rest, check HR
With fins, finish up with...
12 x 150 swim desc 1-3 to something all out smoking FAST @ 3:00 (last 3 are kick)
100 easy drill before you help with the lanelines. Drink plenty of water today and wear your sunscreen if you have to be outside today. Tomorrow morning right here EARLY to help set up. Have a great day!
1:00 rest
4 x 100 @ 2:10- 25 catchup free drill, 25 choice drill NO FREE, 50 kick on back- build
6 x 50 @ 1:00- 25 swim in primary stroke NO FREE (build), 25 drill
3 x 150 @ :10 rest- 50 swim free br 3 (build to 25M, then dps), 50 breast (25 2k1p drill, 25 swim build to FAST turn), 50 drill/swim by 25's on 4th best stroke NO FREE
:30 rest, check HR, then everybody together...
15 x 50 in sets of 3 as follows:
1- swim free br 3 @ :40
2&3- swim/kick by 25's in primary stroke NO FREE (odd rounds @ :55- make interval; even rounds @ 1:10 desc 1-2 to something juicy!)
1:00 rest, check HR
16 x 200 in sets of 4 as follows-
1- swim free br 3, except 3rd 50 is br 5 with BIG kick
2- swim free br 3, except 3rd 50 is kick on back (UDK past flags)
3- swim free except 3rd 50 is swim NO FREE (should be primary stroke to get ready for #4), build
4- swim 100 free, then 100 swim/kick by 50's in primary stroke NO FREE; get time & descend 1-4
1:00 rest, check HR
With fins, finish up with...
12 x 150 swim desc 1-3 to something all out smoking FAST @ 3:00 (last 3 are kick)
100 easy drill before you help with the lanelines. Drink plenty of water today and wear your sunscreen if you have to be outside today. Tomorrow morning right here EARLY to help set up. Have a great day!
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