1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
4 x 100 @ 2:15- (different dolphin kick drills off each 50) 50 catchup free drill, 50 choice drill in primary stroke NO FREE
6 x 150 @ 3:15- 25 free drill choice, 25 swim free with FAST turn & breakout; middle 50 same, but in primary stroke, last 50 kick on back build to FAST
8 x 50- odds fast breakout & swim (15M), then drill (same stroke) for 35M @ 1:00; evens- kick FAST/easy by 15/35; 25/25; 35/15, then #8 all FAST
6 sets of:
4 x 50 kick with boards @ 1:10 (#3 @ :55)
2 x 50 kick on back @ 1:00- big UDK's off each wall
2 x 50 kick with boards desc 1-2 to FAST @ 1:15
After even sets:
#2- 200 swim free br 3 BIG neg split
#4- 200 swim in primary stroke NO FREE, BIG neg split
#6- 200 kick all out FAST for time
1:00 rest after each 200, check HR
Until we have to take the lanelines out, finish up with...
"Out & backs" in 4th best stroke @ :45- all FAST with forward ss at 15M mark (every other set of 4 can be free); these are swim out, kick back
100 easy drill before you get out to help with lanelines. Do an excellent job in school today & get excited for the long weekend. Have a great day!
Wednesday, August 29, 2018
Tuesday, August 28, 2018
Tuesday, August 28, 2018- Jr. Gold AM @ BL (written for LCM)
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick on back- by 25's
1:00 rest
2 sets of (1st set with fins):
Dolphin kick drills-
Body position kick ("BPK")
Fish Drill ("Fish")
Guppy Drill ("Guppy")
After 2nd set...
3 x 300 kick on back (middle 100 is always IM kick by 25's with boards) desc 1-3 @ 6:00
1:00 rest, check HR
6 sets of:
4 x 50 kick with boards @ 1:10 (#3 @ :55)
2 x 50 kick on back @ 1:00- big UDK's off each wall
2 x 50 kick with boards desc 1-2 to FAST @ 1:15
After even sets:
#2- 200 swim free br 3 BIG neg split
#4- 200 swim in primary stroke NO FREE, BIG neg split
#6- 200 kick all out FAST for time
1:00 rest after each 200, check HR
Until we have to take the lanelines out, finish up with...
"Out & backs" in 4th best stroke @ :45- all FAST with forward ss at 15M mark (every other set of 4 can be free); these are swim out, kick back
100 easy drill before we help take the lanelines out. Do an excellent job in school today and drink plenty of water. Have a great day!
1:00 rest
2 sets of (1st set with fins):
Dolphin kick drills-
Body position kick ("BPK")
Fish Drill ("Fish")
Guppy Drill ("Guppy")
After 2nd set...
3 x 300 kick on back (middle 100 is always IM kick by 25's with boards) desc 1-3 @ 6:00
1:00 rest, check HR
6 sets of:
4 x 50 kick with boards @ 1:10 (#3 @ :55)
2 x 50 kick on back @ 1:00- big UDK's off each wall
2 x 50 kick with boards desc 1-2 to FAST @ 1:15
After even sets:
#2- 200 swim free br 3 BIG neg split
#4- 200 swim in primary stroke NO FREE, BIG neg split
#6- 200 kick all out FAST for time
1:00 rest after each 200, check HR
Until we have to take the lanelines out, finish up with...
"Out & backs" in 4th best stroke @ :45- all FAST with forward ss at 15M mark (every other set of 4 can be free); these are swim out, kick back
100 easy drill before we help take the lanelines out. Do an excellent job in school today and drink plenty of water. Have a great day!
Monday, August 27, 2018
Monday Morning, August 27, 2018- AM Jr. Gold @ BL (written for LCM)
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 25's
1:00 rest
With fins:
6 x 150 @ :10 rest- ra2la2 free/2dolph kicks 1 pull breast drill/dolph kick on side- face clock, by 50's
:30 rest, take fins off...
3 x 100 @ 2:10- catchup free/kick on back (UDK) by 50's
3 x 100 @ 2:10- fist free br 3/ 2 kicks 1 pull breast drill by 50's
3 x 100 @ 1:50- swim free br 3/breast by 50's
3 x 100 swim/kick breast by 50's @ 2:10, desc 1-3 to what you can
1:00 rest, check HR
5 sets of (even sets are breaststroke):
2 x 50 kick with boards IM order by 25's @ 1:10
1 x 100 kick on back neg split @ 2:15- focus on UDK past flags
No rest between sets, check HR after each 100
Until you have to get out, finish up with...
3 x 100 swim free with shnorkels @ :15 rest, desc 1-3
1 x 100 kick with boards & shnorkels choice/dolphin kick by 50's, get time
100 easy drill before you get out to help with lanelines. Drink plenty of water today, wear your sunscreen & do an excellent job in school. Have a great day!
1:00 rest
With fins:
6 x 150 @ :10 rest- ra2la2 free/2dolph kicks 1 pull breast drill/dolph kick on side- face clock, by 50's
:30 rest, take fins off...
3 x 100 @ 2:10- catchup free/kick on back (UDK) by 50's
3 x 100 @ 2:10- fist free br 3/ 2 kicks 1 pull breast drill by 50's
3 x 100 @ 1:50- swim free br 3/breast by 50's
3 x 100 swim/kick breast by 50's @ 2:10, desc 1-3 to what you can
1:00 rest, check HR
5 sets of (even sets are breaststroke):
2 x 50 kick with boards IM order by 25's @ 1:10
1 x 100 kick on back neg split @ 2:15- focus on UDK past flags
No rest between sets, check HR after each 100
Until you have to get out, finish up with...
3 x 100 swim free with shnorkels @ :15 rest, desc 1-3
1 x 100 kick with boards & shnorkels choice/dolphin kick by 50's, get time
100 easy drill before you get out to help with lanelines. Drink plenty of water today, wear your sunscreen & do an excellent job in school. Have a great day!
Saturday, August 25, 2018
Sunday, August 26, 2018- OW (written for SCY)
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 choice kick on back (UDK past flags!)
1:00 rest
2 sets of:
3 x 125 @ 2:15- 50 ra2 la2 free drill, then 75 drill/drill/kick on back (build); NO FREE on last 75
1 x 75 swim/kick/swim by 25's @ 1:10- same stroke as last 75 of 125's
No rest between sets, check HR after 2nd set, then 1:00 rest
15 x 50 swim (br3)/NO FREE by 25's @ :50, except #'s 3, 6, 9, 12 & 15 are swim/kick choice @ :50
:30 rest to check HR, then...
3 x 450 as follows, all @ :20 rest- desc 1-3 to something juicy
150 swim free br 3
150 swim IM (50 of each stroke- IM style)
150 kick on back- focus on UDK past flags
1:00 rest, check HR
For the following 100's, if you need to go the 1st round of 5 @ 1:35/1:45 & 1:15, okay- but after that try to ramp it up to the intervals given.
20 x 100 in sets of 5:
1 x 100 swim 25 breast/75 free (br 3) @ 1:30
1 x 100 swim 50/50 @ 1:30
1 x 100 swim 75/25 @ 1:30
1 x 100 swim/kick breast by 50's @ 1:40
1 x 100 swim free br 3 @ 1:10
1:00 rest after 1st & 3rd sets, check HR
100 easy drill/skulling by 25's before you get out. Do an excellent job with your HW today- make sure you're ready for the week ahead at school. Tomorrow morning at Broadlands (5:30 a.m.,)- I can't wait. Have a great day & be sure to thank your parents for getting you to the pool today.
1:00 rest
2 sets of:
3 x 125 @ 2:15- 50 ra2 la2 free drill, then 75 drill/drill/kick on back (build); NO FREE on last 75
1 x 75 swim/kick/swim by 25's @ 1:10- same stroke as last 75 of 125's
No rest between sets, check HR after 2nd set, then 1:00 rest
15 x 50 swim (br3)/NO FREE by 25's @ :50, except #'s 3, 6, 9, 12 & 15 are swim/kick choice @ :50
:30 rest to check HR, then...
3 x 450 as follows, all @ :20 rest- desc 1-3 to something juicy
150 swim free br 3
150 swim IM (50 of each stroke- IM style)
150 kick on back- focus on UDK past flags
1:00 rest, check HR
For the following 100's, if you need to go the 1st round of 5 @ 1:35/1:45 & 1:15, okay- but after that try to ramp it up to the intervals given.
20 x 100 in sets of 5:
1 x 100 swim 25 breast/75 free (br 3) @ 1:30
1 x 100 swim 50/50 @ 1:30
1 x 100 swim 75/25 @ 1:30
1 x 100 swim/kick breast by 50's @ 1:40
1 x 100 swim free br 3 @ 1:10
1:00 rest after 1st & 3rd sets, check HR
100 easy drill/skulling by 25's before you get out. Do an excellent job with your HW today- make sure you're ready for the week ahead at school. Tomorrow morning at Broadlands (5:30 a.m.,)- I can't wait. Have a great day & be sure to thank your parents for getting you to the pool today.
Saturday, August 25, 2018- OW (written for SCY)
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is skulling, drill, drill, kick- by 25's
1:00 rest
3 sets of:
2 x 125 @ 2:15- 50 ra2 la2 free drill (fist drill in 2nd set), 75 drill/kick/drill by 25's in 4th best stroke NO FREE
3 x 50 swim/kick by 25's @ :55 in 4th best stroke (NO FREE), except 2nd & 3rd sets @ :50- 3rd set is all kick with boards- hustle to make the interval
No rest between sets.
1:00 rest after 3rd set, check HR
12 x 200 as follows:
1-2, free kick on back, except 3rd 50 is breast kick with boards, desc 1-2 @ 3:30- focus on UDK, snap feet
#3- all kick with boards, 100 IM, 100 breast- all FAST @ 3:30
4-5, 100 choice kick on back, 100 IM kick with boards, @ 3:15- hustle to make this interval! (UDK!)
:15 extra rest, get your mind right...
#6- all kick on back (50 free, 50 NO FREE) FAST- focus on UDK to 10 yards off each wall, @ 3:30
7-8, choice kick with boards, except 3rd 50 is FAST free kick on back- @ 3:30
#9- BROKEN KICK: 4 x 50 kick FAST @ :10 rest- 1st 3 x 50 with boards (choice/free by 25's), last 50 choice on back, all @ 4:00
10-11, kick 100 with boards, 100 on back- go fly kick/choice kick by 25's for the entire 200, @ 3:30
:30 extra rest, get ready
#12- 200 kick FAST for time with boards- 100 fly kick, 100 breast kick
1:00 rest check HR
Finish up with...
15 x 50 in sets of 5 as follows:
1-2, swim IM order by 25's with FAST turns @ :55
#3- swim free/kick free on back by 25's @ :40
4&5- drill/skulling by 25's @ :10 rest
Check HR after each round of 5 before starting the next round of 5
Do an excellent job with your HW this weekend, start thinking about some goals for the upcoming year. Tomorrow will be some juicy interval training, including that set of 100's I told you about on Thursday. Thank your parents for getting you to the pool for workout. Have a great day!
1:00 rest
3 sets of:
2 x 125 @ 2:15- 50 ra2 la2 free drill (fist drill in 2nd set), 75 drill/kick/drill by 25's in 4th best stroke NO FREE
3 x 50 swim/kick by 25's @ :55 in 4th best stroke (NO FREE), except 2nd & 3rd sets @ :50- 3rd set is all kick with boards- hustle to make the interval
No rest between sets.
1:00 rest after 3rd set, check HR
12 x 200 as follows:
1-2, free kick on back, except 3rd 50 is breast kick with boards, desc 1-2 @ 3:30- focus on UDK, snap feet
#3- all kick with boards, 100 IM, 100 breast- all FAST @ 3:30
4-5, 100 choice kick on back, 100 IM kick with boards, @ 3:15- hustle to make this interval! (UDK!)
:15 extra rest, get your mind right...
#6- all kick on back (50 free, 50 NO FREE) FAST- focus on UDK to 10 yards off each wall, @ 3:30
7-8, choice kick with boards, except 3rd 50 is FAST free kick on back- @ 3:30
#9- BROKEN KICK: 4 x 50 kick FAST @ :10 rest- 1st 3 x 50 with boards (choice/free by 25's), last 50 choice on back, all @ 4:00
10-11, kick 100 with boards, 100 on back- go fly kick/choice kick by 25's for the entire 200, @ 3:30
:30 extra rest, get ready
#12- 200 kick FAST for time with boards- 100 fly kick, 100 breast kick
1:00 rest check HR
Finish up with...
15 x 50 in sets of 5 as follows:
1-2, swim IM order by 25's with FAST turns @ :55
#3- swim free/kick free on back by 25's @ :40
4&5- drill/skulling by 25's @ :10 rest
Check HR after each round of 5 before starting the next round of 5
Do an excellent job with your HW this weekend, start thinking about some goals for the upcoming year. Tomorrow will be some juicy interval training, including that set of 100's I told you about on Thursday. Thank your parents for getting you to the pool for workout. Have a great day!
Friday, August 24, 2018
Friday, August 24, 2018- OW (written for SCY)
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling, by 25's
1:00 rest
2 sets of:
6 x 50 @ 1:00- odds drill/kick by 25's, evens swim/kick by 25's- focus on UDK's off the wall
4 x 75 @ 1:20- 25 fist free br 3 (NO FREE in 2nd set), 50 kick easy/FAST by 25's free (no free in 2nd set)
1 x 200- swim/kick by 50's, 2nd 100 faster than 1st 100- go free in 1st set, NO FREE in 2nd set
:30 rest after 1st set, check HR & get right into 2nd set.
1:00 rest after 2nd set, check HR again
With boards where noted:
6 x 100-
odds- 25 dolphin kick with boards, 75 swim back @ 1:30
evens- 75 swim breast, 25 kick free with boards @ 1:40
8 x 75 swim-
odds- swim 50 fly/back, 25 breast kick with boards @ 1:15
evens- 25 breast kick with boards, 50 swim free br 3/5 by 25's @ 1:05
:30 rest, check HR, then...
3 sets of:
3 x 150 swim choice (same stroke for all 3, but can be different by round) @ 2:00 free, 2:15 IM or choice (neg split each 150, desc 1-3 to what you can; IM can be 2 x 75)
5 x 50 kick @ :55 with boards (1st set); 2nd set on back, 3rd set with boards- 2nd & 3rd set @ :50
:30 rest between sets, check HR
100 easy drill before you get out. Do an excellent job with your HW this weekend, get excited for LCM next week. Have a great day!
1:00 rest
2 sets of:
6 x 50 @ 1:00- odds drill/kick by 25's, evens swim/kick by 25's- focus on UDK's off the wall
4 x 75 @ 1:20- 25 fist free br 3 (NO FREE in 2nd set), 50 kick easy/FAST by 25's free (no free in 2nd set)
1 x 200- swim/kick by 50's, 2nd 100 faster than 1st 100- go free in 1st set, NO FREE in 2nd set
:30 rest after 1st set, check HR & get right into 2nd set.
1:00 rest after 2nd set, check HR again
With boards where noted:
6 x 100-
odds- 25 dolphin kick with boards, 75 swim back @ 1:30
evens- 75 swim breast, 25 kick free with boards @ 1:40
8 x 75 swim-
odds- swim 50 fly/back, 25 breast kick with boards @ 1:15
evens- 25 breast kick with boards, 50 swim free br 3/5 by 25's @ 1:05
:30 rest, check HR, then...
3 sets of:
3 x 150 swim choice (same stroke for all 3, but can be different by round) @ 2:00 free, 2:15 IM or choice (neg split each 150, desc 1-3 to what you can; IM can be 2 x 75)
5 x 50 kick @ :55 with boards (1st set); 2nd set on back, 3rd set with boards- 2nd & 3rd set @ :50
:30 rest between sets, check HR
100 easy drill before you get out. Do an excellent job with your HW this weekend, get excited for LCM next week. Have a great day!
Thursday, August 23, 2018
Thursday, August 23, 2018- OW (written for SCY)
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 25's
1:00 rest
4 x 75 @ :10 rest- 25 choice skulling, 25 ra2 la2 free drill, 25 body position kick ("bpk")
9 x 100 as follows:
1-2, 50 drill/swim- build swim to FAST turn, then 50 kick- all @ 1:45
#3- all kick, 50 breast 50 free- get time & desc 1-3 (2nd round on back, 1st & 3rd with boards)
Check HR after #9, then...
5 x 200 kick @ :20 rest- 100 on back (choice- focus on UDK), 100 IM with boards; desc 1-5
1:00 rest, check HR again
With fins:
16 x 25 drill- breaststroke; 1&2 are choice drill, 3&4 are 2 dolph kicks 1 pull (focus on insweep closer to surface)
Take fins off & finish up with...
20 x 100 in sets of 5:
1 x 100 swim 25 breast/75 free (br 3) @ 1:30
1 x 100 swim 50/50 @ 1:30
1 x 100 swim 75/25 @ 1:30
1 x 100 swim/kick breast by 50's @ 1:40
1 x 100 swim free br 3 @ 1:10
1:00 rest after 1st & 3rd sets, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight- don't blow it off just because it's the first day- establish good habits early on in the year and you'll make it easier for you to be successful. Have a great day!
1:00 rest
4 x 75 @ :10 rest- 25 choice skulling, 25 ra2 la2 free drill, 25 body position kick ("bpk")
9 x 100 as follows:
1-2, 50 drill/swim- build swim to FAST turn, then 50 kick- all @ 1:45
#3- all kick, 50 breast 50 free- get time & desc 1-3 (2nd round on back, 1st & 3rd with boards)
Check HR after #9, then...
5 x 200 kick @ :20 rest- 100 on back (choice- focus on UDK), 100 IM with boards; desc 1-5
1:00 rest, check HR again
With fins:
16 x 25 drill- breaststroke; 1&2 are choice drill, 3&4 are 2 dolph kicks 1 pull (focus on insweep closer to surface)
Take fins off & finish up with...
20 x 100 in sets of 5:
1 x 100 swim 25 breast/75 free (br 3) @ 1:30
1 x 100 swim 50/50 @ 1:30
1 x 100 swim 75/25 @ 1:30
1 x 100 swim/kick breast by 50's @ 1:40
1 x 100 swim free br 3 @ 1:10
1:00 rest after 1st & 3rd sets, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight- don't blow it off just because it's the first day- establish good habits early on in the year and you'll make it easier for you to be successful. Have a great day!
Sunday, August 19, 2018
Monday, August 20, 2018- OW (written for SCY)
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is drill/drill/skulling by 25's
1:00 rest
16 x 50 in 2 sets of 8 as follows (one set of 8 free, 2nd set of 8 NO FREE):
1-4, drill @ 1:00
5-8, swim/kick on back by 25's @ :50
:30 rest after #16, check HR then continue right into...
1 x 400 kick IM (4 x 100 IM kick continuously- odd 100's on back, even 100's with board)- descend the 4 x 100 to all out FAST- can go hand touch at the 300 to get accurate time for last 100
1:00 rest, check HR
3 sets of:
5 x 50 @ :50- odd 50's are kick on back (2nd set on back, okay), even 50's are swim/kick NO FREE
1 x 250 swim free br 3 or backstroke- all 3 x 250's are the same stroke; descend 1-3 to something juicy!
:30 rest between sets, check HR
With fins:
16 x 100 in 4 sets of 4 as follows:
1-3, swim/kick on back by 50's, descend 1-3 to all out FAST @ 1:40 (odd sets free, even sets NO FREE)
#4- kick FAST for time @ 1:20- odd rounds free kick on back, even rounds choice kick with boards- you'll have to hustle to make this interval!
No rest between sets of 4
Until you have to get out, finish up with...
1 x 75 @ 1:15- 25 dolphin kick with boards, 50 swim backstroke- focus on UDK, rotate hips evenly
1 x 75 @ 1:15- 50 swim breaststroke (get flat after each stroke, squeeze feet together at the end of each kick), 25 kick free with boards
All the kick is FAST, all the swim is negative split, IM style
Check HR before you warm down.
100 easy drill before you get out. Enjoy your last week of vacation- drink a lot of water, wear your sunscreen & make sure you have any summer reading assignments completed. Please let me know how you did with this workout. I'm looking forward to seeing everybody tomorrow. Have a great day!
1:00 rest
16 x 50 in 2 sets of 8 as follows (one set of 8 free, 2nd set of 8 NO FREE):
1-4, drill @ 1:00
5-8, swim/kick on back by 25's @ :50
:30 rest after #16, check HR then continue right into...
1 x 400 kick IM (4 x 100 IM kick continuously- odd 100's on back, even 100's with board)- descend the 4 x 100 to all out FAST- can go hand touch at the 300 to get accurate time for last 100
1:00 rest, check HR
3 sets of:
5 x 50 @ :50- odd 50's are kick on back (2nd set on back, okay), even 50's are swim/kick NO FREE
1 x 250 swim free br 3 or backstroke- all 3 x 250's are the same stroke; descend 1-3 to something juicy!
:30 rest between sets, check HR
With fins:
16 x 100 in 4 sets of 4 as follows:
1-3, swim/kick on back by 50's, descend 1-3 to all out FAST @ 1:40 (odd sets free, even sets NO FREE)
#4- kick FAST for time @ 1:20- odd rounds free kick on back, even rounds choice kick with boards- you'll have to hustle to make this interval!
No rest between sets of 4
Until you have to get out, finish up with...
1 x 75 @ 1:15- 25 dolphin kick with boards, 50 swim backstroke- focus on UDK, rotate hips evenly
1 x 75 @ 1:15- 50 swim breaststroke (get flat after each stroke, squeeze feet together at the end of each kick), 25 kick free with boards
All the kick is FAST, all the swim is negative split, IM style
Check HR before you warm down.
100 easy drill before you get out. Enjoy your last week of vacation- drink a lot of water, wear your sunscreen & make sure you have any summer reading assignments completed. Please let me know how you did with this workout. I'm looking forward to seeing everybody tomorrow. Have a great day!
Monday, August 13, 2018
Saturday, August 18, 2018- OW (written for SCY)
1 x 600- 300 swim freestyle, 300 reverse IM- go drill/kick/drill/skulling by 25's
1:00 rest
WARMUP for about 20 minutes, "as you feel." Go ahead and mix it up, include plenty of drilling and some kicking- but keep it moving. "As you feel" does NOT mean hang on the wall and yuck it up for 20 minutes, nor does it mean "easy social kick" for 20 minutes. Please be able to tell me (in general) what you did for this warmup.
1:00 rest, check HR
50 x 50 @ :50- you can mix it up in sets of 10, that should help you to keep track of where you are:
Odd sets of 10-
1-6, swim free br 3- odds are neg split, evens are FAST turn
7-10, kick on back- focus on explosive UDK's and descend these 1-4
Even sets of 10-
1-6, swim as follows:
odds are IM order by 50 (#1 is fly, #3 is back, #5 is breast)- build to a FAST turn on each
evens are swim free "200 setup style," but use your legs to build into a FAST finish
No rest between rounds of 10, please- I want you to keep your HR elevated for a straight 40 or so minutes.
Check HR after #50
150 easy drill/skulling by 25's before you get out, then check HR again. Let me know how you feel after you've finished this workout. Enjoy your day off tomorrow and watch your phone for a text message from me on Sunday Afternoon to let you know where we'll be swimming on Monday (8/20). Be sure to thank your parents getting you to a pool each day so you can swim. Have a great day!
1:00 rest
WARMUP for about 20 minutes, "as you feel." Go ahead and mix it up, include plenty of drilling and some kicking- but keep it moving. "As you feel" does NOT mean hang on the wall and yuck it up for 20 minutes, nor does it mean "easy social kick" for 20 minutes. Please be able to tell me (in general) what you did for this warmup.
1:00 rest, check HR
50 x 50 @ :50- you can mix it up in sets of 10, that should help you to keep track of where you are:
Odd sets of 10-
1-6, swim free br 3- odds are neg split, evens are FAST turn
7-10, kick on back- focus on explosive UDK's and descend these 1-4
Even sets of 10-
1-6, swim as follows:
odds are IM order by 50 (#1 is fly, #3 is back, #5 is breast)- build to a FAST turn on each
evens are swim free "200 setup style," but use your legs to build into a FAST finish
No rest between rounds of 10, please- I want you to keep your HR elevated for a straight 40 or so minutes.
Check HR after #50
150 easy drill/skulling by 25's before you get out, then check HR again. Let me know how you feel after you've finished this workout. Enjoy your day off tomorrow and watch your phone for a text message from me on Sunday Afternoon to let you know where we'll be swimming on Monday (8/20). Be sure to thank your parents getting you to a pool each day so you can swim. Have a great day!
Friday, August 17, 2018- OW (written for SCY)
1 x 600- 300 swim freestyle, 300 reverse IM drill- go 2 x 150's reverse IM, each 50 is drill/kick by 25's
1:00 rest
9 x 75 @ 1:20 as follows:
odds- 25 catchup free drill, 50 choice kick on back neg split (UDK!)
evens- 25 fist free drill br 3, 50 choice drill NO FREE OR BACK
3 x 125 IM- swim IM, except 3rd 25 is breast kick on back build to FAST, @ 2:15, desc 1-3 to what you can
Check HR, then finish up the warmup with...
8 x out & backs to 15 yards @ :45, all FAST
1-4 are kick with boards: dolphin kick out, forward ss, then breast kick back
5-8 are swim free out, backwards ss at 15 yards, then swim backstroke back to the wall
1:00 rest, check HR again
LONG SWIM-
2 times through:
350* swim free br 3- go to hand touch to get time
150 IM- each 50 is kick on back (UDK)/drill by 25's- sharp drilling, not sloppy (NO FREE)
150 IM- each 50 is swim/kick on back by 25's (UDK!)- build each 25 swim to a FAST turn
350* swim freestyle br 3- go to a hand touch to get time, should be FASTER than 1st 350;
* the 350's swim free are descend 1-4, so get your giddyup going and crank it up here!
1:00 rest after 2nd time through, check HR
If anybody is feeling up to it, go through the above 1000 one more time, see if you can descend those 350's even faster than what you've already done.
Until you have to get out, finish up with the following:
3 x 50 swim IM order by 25's (fly/back, back/breast, breast/free)
1 x 50 kick choice- on back
1st 8 x 50 @ :55
2nd set of 8 x 50 @ :50
3rd set of 8 @ :45
4th set of 8 @ :40!!!
150 easy drill/skulling by 25's before you get out. Tomorrow's workout is a bit of recovery for everybody, and very simple- but it's important you do it, because everybody is off on Sunday. When you can, let me know how you did on the LONG SWIM. Thank your parents for getting you to the pool & have a great day!
1:00 rest
9 x 75 @ 1:20 as follows:
odds- 25 catchup free drill, 50 choice kick on back neg split (UDK!)
evens- 25 fist free drill br 3, 50 choice drill NO FREE OR BACK
3 x 125 IM- swim IM, except 3rd 25 is breast kick on back build to FAST, @ 2:15, desc 1-3 to what you can
Check HR, then finish up the warmup with...
8 x out & backs to 15 yards @ :45, all FAST
1-4 are kick with boards: dolphin kick out, forward ss, then breast kick back
5-8 are swim free out, backwards ss at 15 yards, then swim backstroke back to the wall
1:00 rest, check HR again
LONG SWIM-
2 times through:
350* swim free br 3- go to hand touch to get time
150 IM- each 50 is kick on back (UDK)/drill by 25's- sharp drilling, not sloppy (NO FREE)
150 IM- each 50 is swim/kick on back by 25's (UDK!)- build each 25 swim to a FAST turn
350* swim freestyle br 3- go to a hand touch to get time, should be FASTER than 1st 350;
* the 350's swim free are descend 1-4, so get your giddyup going and crank it up here!
1:00 rest after 2nd time through, check HR
If anybody is feeling up to it, go through the above 1000 one more time, see if you can descend those 350's even faster than what you've already done.
Until you have to get out, finish up with the following:
3 x 50 swim IM order by 25's (fly/back, back/breast, breast/free)
1 x 50 kick choice- on back
1st 8 x 50 @ :55
2nd set of 8 x 50 @ :50
3rd set of 8 @ :45
4th set of 8 @ :40!!!
150 easy drill/skulling by 25's before you get out. Tomorrow's workout is a bit of recovery for everybody, and very simple- but it's important you do it, because everybody is off on Sunday. When you can, let me know how you did on the LONG SWIM. Thank your parents for getting you to the pool & have a great day!
Thursday, August 16, 2018- OW (written for SCY)
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick on back/drill/drill, by 25's
1:00 rest
4 x 125 @ 2:15- 50 ra2 la2 freestyle drill- steady head position & roll hips evenly; 75 drill/kick on back/drill by 25's- NO FREE on last 75
2 x 200 @ :15 rest- swim/kick on back by 50's (focus on UDK's), descend the 100's 1-2
8 x 1/2 pool sprints- all kick, WITH BOARDS, @ :35- go four free, 4 NO FREE
9 x 50 swim @ :45 choice- except #3, 5 & 7 are kick FAST with boards (miss interval- go on back)
1:00 rest, check HR
4 sets of (odd rounds free kick; 2nd set is dolphin kick; 4th set is breast kick)
4 x 75 kick @ 1:20- 25 with boards all out FAST (get time* for 25), 50 on back neg split (UDK!)
1 x 100 @ 2:00 kick FAST for time on back- focus on UDK, get time**
1 x 150 swim choice STRONG NEGATIVE SPLIT- can be IM, go 2 x 75 IM's, really get into your kick to negative split this swim
1:00 rest between sets, check HR
*get time for each 25 (1st 25 of each 75) & add up for 100 total;
** the goal for each 100 kick on your back is to be as fast or FASTER than your 100 add-up time (flip turns & UDK will help achieve that goal!)
After 4th set, 1:00 extra rest, check HR, then...
1 x 400 kick FAST for time with boards- IM order by 100's- how close can you get to what your 4 x 100 kick added up to?
Check HR again
With fins, until you have to get out, finish up with...
6 x 25 swim @ :40- odds are 15/10; evens are swim build to FAST finish.
1 x 50 @ 1:00 kick FAST for time on back- explosive UDK's here, see if you break :30? :28?!?
100 easy drill/kick on back by 25's before you get out. Drink plenty of water today and eat well- get excited for the LONG SWIM tomorrow. Thank your parents for getting you to the pool & have a great day!
1:00 rest
4 x 125 @ 2:15- 50 ra2 la2 freestyle drill- steady head position & roll hips evenly; 75 drill/kick on back/drill by 25's- NO FREE on last 75
2 x 200 @ :15 rest- swim/kick on back by 50's (focus on UDK's), descend the 100's 1-2
8 x 1/2 pool sprints- all kick, WITH BOARDS, @ :35- go four free, 4 NO FREE
9 x 50 swim @ :45 choice- except #3, 5 & 7 are kick FAST with boards (miss interval- go on back)
1:00 rest, check HR
4 sets of (odd rounds free kick; 2nd set is dolphin kick; 4th set is breast kick)
4 x 75 kick @ 1:20- 25 with boards all out FAST (get time* for 25), 50 on back neg split (UDK!)
1 x 100 @ 2:00 kick FAST for time on back- focus on UDK, get time**
1 x 150 swim choice STRONG NEGATIVE SPLIT- can be IM, go 2 x 75 IM's, really get into your kick to negative split this swim
1:00 rest between sets, check HR
*get time for each 25 (1st 25 of each 75) & add up for 100 total;
** the goal for each 100 kick on your back is to be as fast or FASTER than your 100 add-up time (flip turns & UDK will help achieve that goal!)
After 4th set, 1:00 extra rest, check HR, then...
1 x 400 kick FAST for time with boards- IM order by 100's- how close can you get to what your 4 x 100 kick added up to?
Check HR again
With fins, until you have to get out, finish up with...
6 x 25 swim @ :40- odds are 15/10; evens are swim build to FAST finish.
1 x 50 @ 1:00 kick FAST for time on back- explosive UDK's here, see if you break :30? :28?!?
100 easy drill/kick on back by 25's before you get out. Drink plenty of water today and eat well- get excited for the LONG SWIM tomorrow. Thank your parents for getting you to the pool & have a great day!
Sunday, August 12, 2018
Wednesday, August 15, 2018- OW (written for SCY)
1 x 600- 300 swim freestyle, 300 reverse IM drill- go 3 x 100 reverse IM's all drill
1:00 rest
1 x 300 as follows: 50 fist free drill br 3, then 50 choice drill NO FREE
:30 rest, review the 50's...
18 x 50 as follows:
4- @ 1:00, catchup free drill, breast kick on back (squeeze feet together) by 25's
3- @ :55, swim free build to FAST turn, choice drill by 25's NO FREE
2- @ :50, swim free build to FAST turn, kick on back (FAST UDK past flags) by 25's
2- @ 1:00, choice drill NO FREE
3- @ :55, swim build to FAST turn, kick on back by 25's- NO FREE
4- @ :50, all kick choice on back with FAST UDK & BREAKOUTS
1:00 rest, check HR
3 sets of:
8 x 100 (@ 1:30 in 1st set; @ 1:25 in 2nd set; @ 1:20 in 3rd set- even 100's in 3rd set @ 1:25, okay)
odds- 25 kick with boards (build), 75 swim free br 3/5/3 by 25's
evens- 75 swim IM, last 25 kick free with boards, FAST
200 kick for time as follows:
1st set, 4 x 50 @ :10 rest (get time);
2nd set, 75/50/75, all @ :10 rest (get time);
3rd set, 2 x 100 kick @ :15 rest (get time)- how close can you get on the 3rd set to your time from the first set?
1:00 rest between sets, check HR & get some water.
After the 3rd set, finish up with...
With shnorkels & buoys (paddles okay on 75's in even sets):
2 x 75 pull free @ 1:10 (@ 1:15 if absolutely necessary, but bust a gut to make them @ 1:10)
1 x 50 swim free (NOT pull) @ :35- still with shnorkels, FYI
No rest between sets, but :30 rest after every 3rd set to check HR
150 easy drill/skulling by 25's before you get out. Drink plenty of water today & get excited for the kick set tomorrow. Thank your parents for getting you to the pool, have a great day!
1:00 rest
1 x 300 as follows: 50 fist free drill br 3, then 50 choice drill NO FREE
:30 rest, review the 50's...
18 x 50 as follows:
4- @ 1:00, catchup free drill, breast kick on back (squeeze feet together) by 25's
3- @ :55, swim free build to FAST turn, choice drill by 25's NO FREE
2- @ :50, swim free build to FAST turn, kick on back (FAST UDK past flags) by 25's
2- @ 1:00, choice drill NO FREE
3- @ :55, swim build to FAST turn, kick on back by 25's- NO FREE
4- @ :50, all kick choice on back with FAST UDK & BREAKOUTS
1:00 rest, check HR
3 sets of:
8 x 100 (@ 1:30 in 1st set; @ 1:25 in 2nd set; @ 1:20 in 3rd set- even 100's in 3rd set @ 1:25, okay)
odds- 25 kick with boards (build), 75 swim free br 3/5/3 by 25's
evens- 75 swim IM, last 25 kick free with boards, FAST
200 kick for time as follows:
1st set, 4 x 50 @ :10 rest (get time);
2nd set, 75/50/75, all @ :10 rest (get time);
3rd set, 2 x 100 kick @ :15 rest (get time)- how close can you get on the 3rd set to your time from the first set?
1:00 rest between sets, check HR & get some water.
After the 3rd set, finish up with...
With shnorkels & buoys (paddles okay on 75's in even sets):
2 x 75 pull free @ 1:10 (@ 1:15 if absolutely necessary, but bust a gut to make them @ 1:10)
1 x 50 swim free (NOT pull) @ :35- still with shnorkels, FYI
No rest between sets, but :30 rest after every 3rd set to check HR
150 easy drill/skulling by 25's before you get out. Drink plenty of water today & get excited for the kick set tomorrow. Thank your parents for getting you to the pool, have a great day!
Tuesday, August 14, 2018- OW (written for SCY)
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's, focus on UDK
1:00 rest
2 sets of:
2 x 100 @ :15 rest- 50 2 kicks 1 pull breast drill, 25 choice skulling, last 25 breast kick on back
5 x 50 @ :50- odds are kick on back (UDK past flags); #2&4 are swim/kick breaststroke, desc 1-2
6 x 75 kick as follows:
1&2, kick IM with boards @ 1:20, desc 1-2 to something juicy!
3&4, kick on back choice (small FAST UDK's off each wall), desc 1-2 to FAST
5&6, BROKEN kick with boards: #5 is 50/:10 rest/25, and #6 is 25/:10 rest/50- these are all FAST
:30 rest between sets to check HR; after 2nd set, check HR then conntinue right into...
3 x 400 @ :20 rest swim/kick by 50's as follows:
#1 backstroke, 50 swim 50 kick w/boards desc the 100's 1-4 to something juicy (IM tempo on swim)
#2 breaststroke, 50 swim 50 kick w/boards desc the 100's 1-4 to FAST, focus on kick driving you
#3 freestyle, 50 swim 50 kick on back, desc the 100's 1-4 to max effort; first 100 can be 200 setup, add legs as you go through the 400
1:00 rest, check HR
With fins, finish up with 2 sets of:
8 x 25 @ :40- odds are 15 yards FAST, 10 yards drill ("15/10"); evens are build to FAST finish
6 x 50 swim/kick by 25's @ 1:00 descend 1-3 & 4-6 to all out FAST- target your best 50 SCY time
3 x 75 swim @ 1:40, descend 1-3 to all out smoking FAST for time. Focus on small fast UDK's & fast breakouts off each wall.
1st set is all free, 2nd set is choice NO FREE, but all the same stroke
Check HR after last 50 & last 75 in each set, but no additional rest between sets.
100 easy drill/skulling by 25's before you get out. Make sure your summer reading is done for school, and offer to help around the house today. Tomorrow will be a bigger interval set with some kicking- eat your Wheaties beforehand (Thursday is BIG kicking, and Friday is the 2nd LONG SWIM of the week). Try to let me know how you're doing with these workouts. Have a great day!
1:00 rest
2 sets of:
2 x 100 @ :15 rest- 50 2 kicks 1 pull breast drill, 25 choice skulling, last 25 breast kick on back
5 x 50 @ :50- odds are kick on back (UDK past flags); #2&4 are swim/kick breaststroke, desc 1-2
6 x 75 kick as follows:
1&2, kick IM with boards @ 1:20, desc 1-2 to something juicy!
3&4, kick on back choice (small FAST UDK's off each wall), desc 1-2 to FAST
5&6, BROKEN kick with boards: #5 is 50/:10 rest/25, and #6 is 25/:10 rest/50- these are all FAST
:30 rest between sets to check HR; after 2nd set, check HR then conntinue right into...
3 x 400 @ :20 rest swim/kick by 50's as follows:
#1 backstroke, 50 swim 50 kick w/boards desc the 100's 1-4 to something juicy (IM tempo on swim)
#2 breaststroke, 50 swim 50 kick w/boards desc the 100's 1-4 to FAST, focus on kick driving you
#3 freestyle, 50 swim 50 kick on back, desc the 100's 1-4 to max effort; first 100 can be 200 setup, add legs as you go through the 400
1:00 rest, check HR
With fins, finish up with 2 sets of:
8 x 25 @ :40- odds are 15 yards FAST, 10 yards drill ("15/10"); evens are build to FAST finish
6 x 50 swim/kick by 25's @ 1:00 descend 1-3 & 4-6 to all out FAST- target your best 50 SCY time
3 x 75 swim @ 1:40, descend 1-3 to all out smoking FAST for time. Focus on small fast UDK's & fast breakouts off each wall.
1st set is all free, 2nd set is choice NO FREE, but all the same stroke
Check HR after last 50 & last 75 in each set, but no additional rest between sets.
100 easy drill/skulling by 25's before you get out. Make sure your summer reading is done for school, and offer to help around the house today. Tomorrow will be a bigger interval set with some kicking- eat your Wheaties beforehand (Thursday is BIG kicking, and Friday is the 2nd LONG SWIM of the week). Try to let me know how you're doing with these workouts. Have a great day!
Monday, August 13, 2018- OW, written for SCY
1 x 600- 300 swim frestyle, 200 reverse IM drill, 100 choice kick on back (focus on UDK)
1:00 rest
4 x 150 @ :10 rest-
odd 150- 50 catchup free drill (be deliberate, keep head still), 25 kick on back build
even 150- 25 swim free build to FAST turn, 50 choice drill in primary stroke NO FREE
:30 rest, check HR, then continue right into...
2* sets of:
7 x 50 @ :50-
1-4, all kick on back- focus on UDK past flags
5-6, swim/kick by 25's in 4th best stroke NO FREE
#7- swim in 4th best stroke NO FREE; build 1st 25 to FAST turn, then all out FAST on 2nd 25
2 x 150 kick, :20 rest between the 150's, as follows:
1st 150- IM kick on back, FAST (good UDK throughout)- get time
2nd 150- IM kick WITH BOARDS, :10 rest after each 50- can you be FASTER than the 1st 150 kick?
*in the 2nd set, the 2 x 150's kick are choice- can be free; but both 150's need to be the same kick, and only ONE kick (not free/breast by 25's, for example)
:30 rest between sets, check HR after each set.
After 2nd set, go 1 x 100 easy drill/skulling by 25's, then 1:00 rest
LONG SWIM-
1 time through (1800 total, straight through):
600 as follows- 400 swim free or back, desc 100's 1-4 (same stroke for entire 400), then 200 swim IM (50 of each stroke, smooth & steady effort here)
600 as follows- 300 swim free or back, desc the 100's 1-3 to FASTER than what you went at the end of the 400 above (same stroke for entire 300, and same stroke as 400 above); 300 swim IM (75 of each stroke- about 85% effort here)
600 as follows- 200 swim free or back, desc 50's 1-4 to all out FAST- go to a hand touch & check clock (same stroke as the 400 & 300 above); then 400 swim IM- 100 of each stroke, max effort here with good tempo on back & big kick on breaststroke ("IM style")
1:00 rest, check HR
Until you have to get out-
4 x out & backs to midpool @ :45 (your choice swim, forward ss at midpool, kick back to the wall); these are all FAST
1 x 50 FAST for time @ 1:00- can be choice swim (odd rounds) or kick (even rounds)- but always FAST. Change up the strokes on the out & backs from round to round.
100 easy drill before you get out. Drink a lot of water today, get excited for the rest of the week & thank your parents for getting you to the pool. Try to let me know how you did on the LONG SWIM. Have a great day!
1:00 rest
4 x 150 @ :10 rest-
odd 150- 50 catchup free drill (be deliberate, keep head still), 25 kick on back build
even 150- 25 swim free build to FAST turn, 50 choice drill in primary stroke NO FREE
:30 rest, check HR, then continue right into...
2* sets of:
7 x 50 @ :50-
1-4, all kick on back- focus on UDK past flags
5-6, swim/kick by 25's in 4th best stroke NO FREE
#7- swim in 4th best stroke NO FREE; build 1st 25 to FAST turn, then all out FAST on 2nd 25
2 x 150 kick, :20 rest between the 150's, as follows:
1st 150- IM kick on back, FAST (good UDK throughout)- get time
2nd 150- IM kick WITH BOARDS, :10 rest after each 50- can you be FASTER than the 1st 150 kick?
*in the 2nd set, the 2 x 150's kick are choice- can be free; but both 150's need to be the same kick, and only ONE kick (not free/breast by 25's, for example)
:30 rest between sets, check HR after each set.
After 2nd set, go 1 x 100 easy drill/skulling by 25's, then 1:00 rest
LONG SWIM-
1 time through (1800 total, straight through):
600 as follows- 400 swim free or back, desc 100's 1-4 (same stroke for entire 400), then 200 swim IM (50 of each stroke, smooth & steady effort here)
600 as follows- 300 swim free or back, desc the 100's 1-3 to FASTER than what you went at the end of the 400 above (same stroke for entire 300, and same stroke as 400 above); 300 swim IM (75 of each stroke- about 85% effort here)
600 as follows- 200 swim free or back, desc 50's 1-4 to all out FAST- go to a hand touch & check clock (same stroke as the 400 & 300 above); then 400 swim IM- 100 of each stroke, max effort here with good tempo on back & big kick on breaststroke ("IM style")
1:00 rest, check HR
Until you have to get out-
4 x out & backs to midpool @ :45 (your choice swim, forward ss at midpool, kick back to the wall); these are all FAST
1 x 50 FAST for time @ 1:00- can be choice swim (odd rounds) or kick (even rounds)- but always FAST. Change up the strokes on the out & backs from round to round.
100 easy drill before you get out. Drink a lot of water today, get excited for the rest of the week & thank your parents for getting you to the pool. Try to let me know how you did on the LONG SWIM. Have a great day!
Saturday, August 11, 2018
Sunday, August 12, 2018- OW (written for SCY)
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling, by 25's
1:00 rest
6 x 75 @ 1:20- drill/kick/drill by 25's- focus on UDK on each pushoff; go odds free, evens NO FREE
6 x 75 @ 1:20- kick/swim/kick by 25's, good UDK throughout, build the 25 swim to FAST, then last 25 kick is all FAST (odd 75'ss free, even 75's NO FREE)
3 x 250 @ :10 rest as follows:
25 kick on back (UDK), 50 swim FAST turn
25 kick on back (UDK), 75 swim- FAST turns & middle 25 is FAST
25 kick on back (UDK), 50 swim FAST turn
1st 250 is primary stroke; 2nd 250 is 4th best stroke; 3rd 25 is choice- can be free
1:00 rest, check HR
With fins, fly drill (focus on small FAST UDK off the wall, keeping arms straight on the recovery):
6 x 25 fly pull with free kick @ :40; except #'s 3 & 5 are FAST dolph kick on back @ :20
6 x 25 1/2 ra only fly, 1/2 la only fly @ :40 (whatever arm you're not using stays at your side); 3&5 kick FAST on back @ :20
6 x 25 3 kicks 1 pull fly drill @ :40- lift & drop your chin in one motion to breathe; 3&5 are kick FAST on back @ :20
1:00 rest, check HR & take fins off
6 sets of 3 x 100 (18 total 100's- go through the following 3 x 100 6 times), all @ 1:30 (last 3 @ 1:25)
1st 100- 25 swim fly, 75 swim free br 3/5/3 by 25's
2nd 100- swim IM, except last 25 is kick free on back
3rd 100-swim fly, 75 kick (25 on back, 50 with boards- okay)
:30 rest after 1st set of 3, 3rd set of 3 & 5th set of 3- check HR; last round of 3 @ 1:25!
If you have time, with fins finish up with..
75 swim/kick desc 1-3's to all out FAST: go 50 swim, 25 kick on back (UDK past flags), all @ 1:40
Odd rounds of 3 x 75's are free, even rounds of 3 choice NO FREE
100 easy drill before you get out. Do some reading today, get your mind right for school- and offer to help around the house. Thank your parents for getting you to the pool today- get excited for the LONG SWIM tomorrow. Have a great day!
1:00 rest
6 x 75 @ 1:20- drill/kick/drill by 25's- focus on UDK on each pushoff; go odds free, evens NO FREE
6 x 75 @ 1:20- kick/swim/kick by 25's, good UDK throughout, build the 25 swim to FAST, then last 25 kick is all FAST (odd 75'ss free, even 75's NO FREE)
3 x 250 @ :10 rest as follows:
25 kick on back (UDK), 50 swim FAST turn
25 kick on back (UDK), 75 swim- FAST turns & middle 25 is FAST
25 kick on back (UDK), 50 swim FAST turn
1st 250 is primary stroke; 2nd 250 is 4th best stroke; 3rd 25 is choice- can be free
1:00 rest, check HR
With fins, fly drill (focus on small FAST UDK off the wall, keeping arms straight on the recovery):
6 x 25 fly pull with free kick @ :40; except #'s 3 & 5 are FAST dolph kick on back @ :20
6 x 25 1/2 ra only fly, 1/2 la only fly @ :40 (whatever arm you're not using stays at your side); 3&5 kick FAST on back @ :20
6 x 25 3 kicks 1 pull fly drill @ :40- lift & drop your chin in one motion to breathe; 3&5 are kick FAST on back @ :20
1:00 rest, check HR & take fins off
6 sets of 3 x 100 (18 total 100's- go through the following 3 x 100 6 times), all @ 1:30 (last 3 @ 1:25)
1st 100- 25 swim fly, 75 swim free br 3/5/3 by 25's
2nd 100- swim IM, except last 25 is kick free on back
3rd 100-swim fly, 75 kick (25 on back, 50 with boards- okay)
:30 rest after 1st set of 3, 3rd set of 3 & 5th set of 3- check HR; last round of 3 @ 1:25!
If you have time, with fins finish up with..
75 swim/kick desc 1-3's to all out FAST: go 50 swim, 25 kick on back (UDK past flags), all @ 1:40
Odd rounds of 3 x 75's are free, even rounds of 3 choice NO FREE
100 easy drill before you get out. Do some reading today, get your mind right for school- and offer to help around the house. Thank your parents for getting you to the pool today- get excited for the LONG SWIM tomorrow. Have a great day!
Friday, August 10, 2018
Friday, August 10, 2018- OW (SCY)
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is kick/drill/skulling, by 25's
1:00 rest
3 sets of:
6 x 25 drill @ :40- 3 choice, 3 in primary stroke NO FREE
2 x 75 @ 1:20, 50 swim, 25 kick on back (use board in 2nd round if you'd like), descend 1-2 to what you can- the 2nd 75 should get faster from the 1st to the 3rd set
No rest between sets, check HR after last 75 in each set.
1 x 400 as follows-
25 choice skulling, 50 drill, 25 swim build to FAST- from a dive; the 50 drill & 25 swim from a dive should be the same stroke (odd 100's primary stroke NO FREE, even 100's choice)
Check HR again
Get ready...
6 rounds of:
4 x 50 swim/kick (UDK past flags) by 25's in primary stroke @ :50
1 x 100 swim/kick by 50's (kick can be with boards) FAST for time @ 1:40
4 x 50 swim free/primary stroke by 25's @ :45- except #3 is all swim free @ :35
1 x 100 @ 2:30 swim in primary stroke NO FREE as follows:
odd rounds- go 1st 50 swim build (can be neg split), then :10 rest at 50, 2nd 50 is at 200 Goal Pace
even rounds- 1st 50 is at 1st 50 split of 100 Goal Time (that means FAST), then :10 rest, then 2nd 50 is kick FAST for time with boards
1:00 rest between rounds, but no more than that (check HR)
After 6th round, finish up with 1 x 150 drill/skulling by 25's before you get out.
I hope everybody got a lot out of this week. Hopefully we can meet tomorrow morning at Ida Lee(???), I'll text everybody later today and see what you can do tomorrow. When you can, let me know how this workout went for you. Thank your parents for getting you to the pool today, get excited for tomorrow's workout. Have a great day!
1:00 rest
3 sets of:
6 x 25 drill @ :40- 3 choice, 3 in primary stroke NO FREE
2 x 75 @ 1:20, 50 swim, 25 kick on back (use board in 2nd round if you'd like), descend 1-2 to what you can- the 2nd 75 should get faster from the 1st to the 3rd set
No rest between sets, check HR after last 75 in each set.
1 x 400 as follows-
25 choice skulling, 50 drill, 25 swim build to FAST- from a dive; the 50 drill & 25 swim from a dive should be the same stroke (odd 100's primary stroke NO FREE, even 100's choice)
Check HR again
Get ready...
6 rounds of:
4 x 50 swim/kick (UDK past flags) by 25's in primary stroke @ :50
1 x 100 swim/kick by 50's (kick can be with boards) FAST for time @ 1:40
4 x 50 swim free/primary stroke by 25's @ :45- except #3 is all swim free @ :35
1 x 100 @ 2:30 swim in primary stroke NO FREE as follows:
odd rounds- go 1st 50 swim build (can be neg split), then :10 rest at 50, 2nd 50 is at 200 Goal Pace
even rounds- 1st 50 is at 1st 50 split of 100 Goal Time (that means FAST), then :10 rest, then 2nd 50 is kick FAST for time with boards
1:00 rest between rounds, but no more than that (check HR)
After 6th round, finish up with 1 x 150 drill/skulling by 25's before you get out.
I hope everybody got a lot out of this week. Hopefully we can meet tomorrow morning at Ida Lee(???), I'll text everybody later today and see what you can do tomorrow. When you can, let me know how this workout went for you. Thank your parents for getting you to the pool today, get excited for tomorrow's workout. Have a great day!
Thursday, August 9, 2018
Thursday, August 9, 2018- OW @ IL (SCY)
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is drill/drill/kick on back/skulling, by 25's
1:00 rest
4 x 200 as follows:
1 x 125 @ 2:15- 50 choice drill (free in 1st & 2nd sets, NO FREE 3rd & 4th), 25 kick on back arms towards ceiling, then last 50 2 kicks 1 pull breast drill- get flat at the end of each stroke, squeeze feet
3 x 25 @ :35-
odds, swim 15y FAST, last 10y drill
#2- kick on back build to FAST
No rest between sets, check HR after 4th 200. then get right into...
8 x 50 swim breast/back by 25's @ :50 (odds) or breast/free by 25's @ :40 (evens)- all "IM" style
1 x 300 swim/kick with "swamp turns," go 75 swim, last 25 of each 100 kick on back FAST
1:00 rest, check HR again
5 sets of:
4 x 25 kick with boards @ :40- odds FAST/easy/FAST; evens- FAST between the flags
1 x 50* kick FAST for time on back- focus on UDK's past the flags: 50 @ 1:00, add :30 per 25
*2nd round go 1 x 75; 3rd round go 1 x 100; 4th round back down to 75; 5th round go a 50
No rest between sets, check HR after each FAST kick on back
After 5th set. 1:00 extra rest, then, with boards:
3 x 100 kick all FAST @ 3:00 (+ a 50), BEST AVERAGE EVER
1:00 rest
Until you have to get out, finish up with...
Vertical kick: 3 cycles of :20 on/:10 off- odds are dolph kick, #2 is breast kick- hands on head
2 x 25 swim FAST @ :10 rest, forward ss at midpool; race each other
Try to get at least 4 cycles in.
100 easy drill before you get out. I will post a workout for you early tomorrow- you'll have to do it on your own (hopefully together, but without me), as I'm heading down to see Kaitlyn race at Zones. Do an excellent job and get excited for the 5K in September. Thoughts on this weekend??? Have a great day!
1:00 rest
4 x 200 as follows:
1 x 125 @ 2:15- 50 choice drill (free in 1st & 2nd sets, NO FREE 3rd & 4th), 25 kick on back arms towards ceiling, then last 50 2 kicks 1 pull breast drill- get flat at the end of each stroke, squeeze feet
3 x 25 @ :35-
odds, swim 15y FAST, last 10y drill
#2- kick on back build to FAST
No rest between sets, check HR after 4th 200. then get right into...
8 x 50 swim breast/back by 25's @ :50 (odds) or breast/free by 25's @ :40 (evens)- all "IM" style
1 x 300 swim/kick with "swamp turns," go 75 swim, last 25 of each 100 kick on back FAST
1:00 rest, check HR again
5 sets of:
4 x 25 kick with boards @ :40- odds FAST/easy/FAST; evens- FAST between the flags
1 x 50* kick FAST for time on back- focus on UDK's past the flags: 50 @ 1:00, add :30 per 25
*2nd round go 1 x 75; 3rd round go 1 x 100; 4th round back down to 75; 5th round go a 50
No rest between sets, check HR after each FAST kick on back
After 5th set. 1:00 extra rest, then, with boards:
3 x 100 kick all FAST @ 3:00 (+ a 50), BEST AVERAGE EVER
1:00 rest
Until you have to get out, finish up with...
Vertical kick: 3 cycles of :20 on/:10 off- odds are dolph kick, #2 is breast kick- hands on head
2 x 25 swim FAST @ :10 rest, forward ss at midpool; race each other
Try to get at least 4 cycles in.
100 easy drill before you get out. I will post a workout for you early tomorrow- you'll have to do it on your own (hopefully together, but without me), as I'm heading down to see Kaitlyn race at Zones. Do an excellent job and get excited for the 5K in September. Thoughts on this weekend??? Have a great day!
Wednesday, August 8, 2018
Wednesday, August 8, 2018- OW @ DS (SCY)
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 choice kick on back
1:00 rest
With fins:
18 x 25@ :40 in sets of 6-
2- fly drill (fly pull with free kick- press shoulders & torso forward & down on the recovery)
2- choice drill NO FREE OR FLY
2- kick on back, focus on UDK to halfway (#5 @ :20, then #6 faster @ :40)
1:00 rest after #18, check HR & take off fins
15 x 50 as follows:
2- swim/kick by 25's @ :50 (NO FREE in even rounds)
1- all kick FAST choice with boards @ :50
Check HR after #15, then finish up with...
3 x 150 swim free br 3 @ :10 rest, desc 1-3 to what you can
1:00 rest, check HR
LONG SWIM-
3 times through:
550 IM- 400 swim IM, then 150 kick IM
550 swim free br 3
Desc the 1100's 1-3 to something JUICY!
1st round, 4 x 100 IM, 150 kick IM by 50's on back
2nd round, 2 x 200 IM (neg split), 150 kick IM with boards (each 50 easy/FAST by 25's)
3rd round, 1 x 400 IM swim (100 of each), 150 IM kick on back- go to a hand touch to check clock before last 550 swim free.
If there is time, finish up with...
75's swim descend 1-3's with fins @ 1:40
100 easy drill before you get out. Be sure to eat well tonight, drink plenty of water & thank your parents for getting you to the pool today. Have a great day!
1:00 rest
With fins:
18 x 25@ :40 in sets of 6-
2- fly drill (fly pull with free kick- press shoulders & torso forward & down on the recovery)
2- choice drill NO FREE OR FLY
2- kick on back, focus on UDK to halfway (#5 @ :20, then #6 faster @ :40)
1:00 rest after #18, check HR & take off fins
15 x 50 as follows:
2- swim/kick by 25's @ :50 (NO FREE in even rounds)
1- all kick FAST choice with boards @ :50
Check HR after #15, then finish up with...
3 x 150 swim free br 3 @ :10 rest, desc 1-3 to what you can
1:00 rest, check HR
LONG SWIM-
3 times through:
550 IM- 400 swim IM, then 150 kick IM
550 swim free br 3
Desc the 1100's 1-3 to something JUICY!
1st round, 4 x 100 IM, 150 kick IM by 50's on back
2nd round, 2 x 200 IM (neg split), 150 kick IM with boards (each 50 easy/FAST by 25's)
3rd round, 1 x 400 IM swim (100 of each), 150 IM kick on back- go to a hand touch to check clock before last 550 swim free.
If there is time, finish up with...
75's swim descend 1-3's with fins @ 1:40
100 easy drill before you get out. Be sure to eat well tonight, drink plenty of water & thank your parents for getting you to the pool today. Have a great day!
Tuesday, August 7, 2018
Tuesday, August 7, 2018- OW @ IL (SCY)
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
9 x 100 in 3 sets of 3 as follows:
1&2- 50 drill (free/NO FREE by 25's), 50 kick on back- focus on UDK past flags @ 1:45
#3- swim/kick by 50's- kick is with boards- get time, desc 1-3 to what you can; #3 should be juicy
All one stroke for these 9 x 100 (except for 1st 25 of the drill, which is free)- should be primary stroke
1:00 rest after #9, check HR
4 sets of:
1 x 100- 25 swim primary stroke (NO FREE), 75 swim free br 3/5/3 by 25's @ 1:30
1 x 100 swim free br 3 @ 1:15
1 x 100- 75 swim free br 3/5/3 by 25's, last 25 is swim in primary stroke (NO FREE) @ 1:30
1 x 100 in primary stroke, NO FREE- 1st & last 25's are swim, middle 50 is kick on back, UDK past flags- @ 1:40
1 x 150 swim free br 3/5/3 by 50's @ 1:40
1:00 rest after 1st set (:30 rest after 3rd set), check HR
9 x 200 kick as follows:
1- swim IM, except 3rd 50 is kick breaststroke with boards, @ 3:30
2- kick IM on back, except 3rd 50 is swim breaststroke STRONG neg split, also @ 3:30
:30 extra rest
#3- IM kick with boards FAST: #3, 2 x 100 IM kick; #6, straight 200 IM kick; #9, BROKEN (:10 rest @ 50's, all @ 4:00
No rest between sets of 3.
Until you have to get out, finish up with...
"Out & backs" to 15 yards @ :50- go with boards, forward ss at 15 yards; all three together, and the winner gets to sit out the next one. Go 3 free, 3 fly/breast, then 3 choice- repeat until you have to get out.
Warmdown a little before you get out. Start thinking about the upcoming year, your goals in school & in the pool. Thank your parents for getting you to workout today. Have a great day!
1:00 rest
9 x 100 in 3 sets of 3 as follows:
1&2- 50 drill (free/NO FREE by 25's), 50 kick on back- focus on UDK past flags @ 1:45
#3- swim/kick by 50's- kick is with boards- get time, desc 1-3 to what you can; #3 should be juicy
All one stroke for these 9 x 100 (except for 1st 25 of the drill, which is free)- should be primary stroke
1:00 rest after #9, check HR
4 sets of:
1 x 100- 25 swim primary stroke (NO FREE), 75 swim free br 3/5/3 by 25's @ 1:30
1 x 100 swim free br 3 @ 1:15
1 x 100- 75 swim free br 3/5/3 by 25's, last 25 is swim in primary stroke (NO FREE) @ 1:30
1 x 100 in primary stroke, NO FREE- 1st & last 25's are swim, middle 50 is kick on back, UDK past flags- @ 1:40
1 x 150 swim free br 3/5/3 by 50's @ 1:40
1:00 rest after 1st set (:30 rest after 3rd set), check HR
9 x 200 kick as follows:
1- swim IM, except 3rd 50 is kick breaststroke with boards, @ 3:30
2- kick IM on back, except 3rd 50 is swim breaststroke STRONG neg split, also @ 3:30
:30 extra rest
#3- IM kick with boards FAST: #3, 2 x 100 IM kick; #6, straight 200 IM kick; #9, BROKEN (:10 rest @ 50's, all @ 4:00
No rest between sets of 3.
Until you have to get out, finish up with...
"Out & backs" to 15 yards @ :50- go with boards, forward ss at 15 yards; all three together, and the winner gets to sit out the next one. Go 3 free, 3 fly/breast, then 3 choice- repeat until you have to get out.
Warmdown a little before you get out. Start thinking about the upcoming year, your goals in school & in the pool. Thank your parents for getting you to workout today. Have a great day!
Monday, August 6, 2018
Monday, August 6, 2018- EO & JP- written for SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling- by 25's
1:00 rest
See if you can get a lane together- remember, we don't have any actual lane space rented, so let's "mind our P's & Q's."
All @ :10 rest, 3 sets of:
1 x 150- drill/swim by 25's (1st 100), last 50 kick (focus on UDK)
2 x 75- kick/swim/kick by 25's, last 25 kick is always FAST
3 x 50- swim/kick by 25's, desc 1-3 to something juicy
1st round free, 2nd round primary stroke NO FREE, 3rd round 4th best stroke NO FREE
1:00 rest after 3rd set, check HR
6 (maybe 9) 5 minute swims @ 6:00; go 3 free, 3 backstroke (maybe 3 kick)
1:00 rest, check HR
Until you have to get out (I will have to leave at 5:30):
1 x "out & back" swim/kick (forward ss at midpool) @ :45- try to race side by side
1 (modified) 75- out & back to 15m, then immediately into 1 x 25 kick with boards- this is all FAST @ 1:30 (finish at far end of the pool)
1 x 50 kick FAST for time- odd rounds on back- focus on UDK; even round go BROKEN with boards, :10 rest at the 25
You can take 1:00 rest between sets, check HR
Do a 100 easy drill before you get out. Do some reading tonight, offer to help around the house & be sure to thank your parents for hustling you all over the world to get to workout. Have a great day!
1:00 rest
See if you can get a lane together- remember, we don't have any actual lane space rented, so let's "mind our P's & Q's."
All @ :10 rest, 3 sets of:
1 x 150- drill/swim by 25's (1st 100), last 50 kick (focus on UDK)
2 x 75- kick/swim/kick by 25's, last 25 kick is always FAST
3 x 50- swim/kick by 25's, desc 1-3 to something juicy
1st round free, 2nd round primary stroke NO FREE, 3rd round 4th best stroke NO FREE
1:00 rest after 3rd set, check HR
6 (maybe 9) 5 minute swims @ 6:00; go 3 free, 3 backstroke (maybe 3 kick)
1:00 rest, check HR
Until you have to get out (I will have to leave at 5:30):
1 x "out & back" swim/kick (forward ss at midpool) @ :45- try to race side by side
1 (modified) 75- out & back to 15m, then immediately into 1 x 25 kick with boards- this is all FAST @ 1:30 (finish at far end of the pool)
1 x 50 kick FAST for time- odd rounds on back- focus on UDK; even round go BROKEN with boards, :10 rest at the 25
You can take 1:00 rest between sets, check HR
Do a 100 easy drill before you get out. Do some reading tonight, offer to help around the house & be sure to thank your parents for hustling you all over the world to get to workout. Have a great day!
Monday, August 6, 2018- Zones for KE (SCY @ DS)
1 x 600- 300 swim freestyle, 300 reverse IM- 3 x 100 reverse IM drill, except 2nd 100 is reverse IM kick on back (focus on UDK past flags)
1:00 rest
3 sets of (middle set with fins):
4 x 75 @ 1:20- 25 catchup free drill, 50 kick on back neg split- focus on UDK past flags
6 x 25 @ :35- sit & spin back drill- go 15yards of the drill (sitting up, spinning arms), then last 10 yards lay flat & swim regular backstroke, but with same tempo as the drill
2 x 100 swim (backstroke)/kick with boards (breast kick- except dolphin kick in 2nd set) @ 1:40, descend 1-2 to something juicy!
1:00 rest after 1st set (put fins on) and 2nd set (take fins off), check HR
After 3rd set, check HR then get into...
15 x 100 in sets of 3 as follows:
1- swim/kick by 50's- free swim br 3, choice kick on back, but focus on UDK past flags & make the interval- @ 1:45
1 x 100 swim backstroke @ 1:30- 1st 50 is "200 set up" (pretty quick- but smooth- tempo & light on the kick- but good UDK), then 2nd 50 add your legs, really crank up your kick! Focus on keeping your head back throughout.
1 x 100 swim free br 3 @ 1:15- you'll have to hustle to make this interval
1:00 rest after #3, #9, check HR; then check HR again after #15
With fins, finish up with:
24 x 25 @ :40 as follows (we call this "the usual"):
1- 15 yards FAST/10 yards drill
2- all swim build to FAST
3- all drill
4- all swim FAST
Change strokes after each set of 4 x 25, go odd rounds of 4 x 25 backstroke, even rounds your choice NO BACKSTROKE
100 easy drill before you get out. Thank your father for getting you to the pool this morning let me know how it went for you. I'll plan on coming out tomorrow morning to see you before you leave for the meet. Have a great day!
1:00 rest
3 sets of (middle set with fins):
4 x 75 @ 1:20- 25 catchup free drill, 50 kick on back neg split- focus on UDK past flags
6 x 25 @ :35- sit & spin back drill- go 15yards of the drill (sitting up, spinning arms), then last 10 yards lay flat & swim regular backstroke, but with same tempo as the drill
2 x 100 swim (backstroke)/kick with boards (breast kick- except dolphin kick in 2nd set) @ 1:40, descend 1-2 to something juicy!
1:00 rest after 1st set (put fins on) and 2nd set (take fins off), check HR
After 3rd set, check HR then get into...
15 x 100 in sets of 3 as follows:
1- swim/kick by 50's- free swim br 3, choice kick on back, but focus on UDK past flags & make the interval- @ 1:45
1 x 100 swim backstroke @ 1:30- 1st 50 is "200 set up" (pretty quick- but smooth- tempo & light on the kick- but good UDK), then 2nd 50 add your legs, really crank up your kick! Focus on keeping your head back throughout.
1 x 100 swim free br 3 @ 1:15- you'll have to hustle to make this interval
1:00 rest after #3, #9, check HR; then check HR again after #15
With fins, finish up with:
24 x 25 @ :40 as follows (we call this "the usual"):
1- 15 yards FAST/10 yards drill
2- all swim build to FAST
3- all drill
4- all swim FAST
Change strokes after each set of 4 x 25, go odd rounds of 4 x 25 backstroke, even rounds your choice NO BACKSTROKE
100 easy drill before you get out. Thank your father for getting you to the pool this morning let me know how it went for you. I'll plan on coming out tomorrow morning to see you before you leave for the meet. Have a great day!
Saturday, August 4, 2018
Saturday, August 4, 2018- OW/Zones (SCM)
1 x 600- 300 swim freestyle, 300 reverse IM- go kick/drill/drill by 25's
1:00 rest
All @ :10 rest-
6 x 25 choice drill- odds are free (choice of fist or ra2 la2 drill), evens are NO FREE
3 x 100- 50 kick neg split (focus on UDK past flags), 50 drill 4th best stroke NO FREE
4 x 75- 25 kick on back (UDK past flags), 50 swim primary stroke/4th best stroke NO FREE on this 50, desc 1-4 to what you can
1:00 rest, check HR
2 times through:
6 x 50 kick @ 1:05- alternate 25's with boards & on back (odds) and on back/with boards (evens)- choice kick, but 2nd 25 is always FAST
2 x 75 swim (50)/kick (last 25, on back- focus on UDK) in primary stroke NO FREE, desc 1-2 @ 1:20
1 x 100 swim IM (last 25 kick free on back)- get time, @ 1:40
8 x 25 kick with boards- odds choice @ :45, evens FAST free @ :25
2 x 75 swim/kick as above- but in 4th best stroke, NO FREE- also @ 1:20
1 x 100 swim IM (last 25 kick free on back)- get time, faster than 1st 100 IM, also @ 1:40
8 x 75 kick as follows:
odds @ 1:30 (@ 1:35 if necessary)- 25 dolphin kick with boards build to FAST, 50 choice kick on back- neg split, focus on UDK past flags;
evens @ 1:20 (make this interval)- all kick with boards, 50 free, 25 breast kick
2 x 75 swim/kick @ 1:20- as above, choice stroke, can be free
1 x 100 swim IM (last 25 kick free on back)- should be fastest of the 3, also @ 1:40
:30 extra rest, check HR; then, finish each set with...
9 x 100 as follows:
1- swim 50 free br 3 (200 setup style), 25 kick on back build (UDK past flags), last 25 build to FAST @ 1:30
2- swim 50 free br 3 (200 set up), 25 swim primary stroke build to race pace (NO FREE), last 25 swim free br 3 FAST- also @ 1:30
#3- all swim free br 3 @ 1:20
Take :30 rest after 3rd 100, check HR, then finish with last 6 x 100 straight through.
1:00 rest after #9, check HR again; then repeat the entire set- but when you get to the 9 x 100 the second time through, the 3rd 100 (straight swim free br 3) is @ 1:15
Be sure to warmdown at least a 200 (drill/skulling by 25's) before you get out. Everybody is off tomorrow and I'll be in touch on Sunday Afternoon to see when we can swim on Monday. Drink plenty of water today, wear your sunscreen & start getting excited for the upcoming school year. Have a great day!
1:00 rest
All @ :10 rest-
6 x 25 choice drill- odds are free (choice of fist or ra2 la2 drill), evens are NO FREE
3 x 100- 50 kick neg split (focus on UDK past flags), 50 drill 4th best stroke NO FREE
4 x 75- 25 kick on back (UDK past flags), 50 swim primary stroke/4th best stroke NO FREE on this 50, desc 1-4 to what you can
1:00 rest, check HR
2 times through:
6 x 50 kick @ 1:05- alternate 25's with boards & on back (odds) and on back/with boards (evens)- choice kick, but 2nd 25 is always FAST
2 x 75 swim (50)/kick (last 25, on back- focus on UDK) in primary stroke NO FREE, desc 1-2 @ 1:20
1 x 100 swim IM (last 25 kick free on back)- get time, @ 1:40
8 x 25 kick with boards- odds choice @ :45, evens FAST free @ :25
2 x 75 swim/kick as above- but in 4th best stroke, NO FREE- also @ 1:20
1 x 100 swim IM (last 25 kick free on back)- get time, faster than 1st 100 IM, also @ 1:40
8 x 75 kick as follows:
odds @ 1:30 (@ 1:35 if necessary)- 25 dolphin kick with boards build to FAST, 50 choice kick on back- neg split, focus on UDK past flags;
evens @ 1:20 (make this interval)- all kick with boards, 50 free, 25 breast kick
2 x 75 swim/kick @ 1:20- as above, choice stroke, can be free
1 x 100 swim IM (last 25 kick free on back)- should be fastest of the 3, also @ 1:40
:30 extra rest, check HR; then, finish each set with...
9 x 100 as follows:
1- swim 50 free br 3 (200 setup style), 25 kick on back build (UDK past flags), last 25 build to FAST @ 1:30
2- swim 50 free br 3 (200 set up), 25 swim primary stroke build to race pace (NO FREE), last 25 swim free br 3 FAST- also @ 1:30
#3- all swim free br 3 @ 1:20
Take :30 rest after 3rd 100, check HR, then finish with last 6 x 100 straight through.
1:00 rest after #9, check HR again; then repeat the entire set- but when you get to the 9 x 100 the second time through, the 3rd 100 (straight swim free br 3) is @ 1:15
Be sure to warmdown at least a 200 (drill/skulling by 25's) before you get out. Everybody is off tomorrow and I'll be in touch on Sunday Afternoon to see when we can swim on Monday. Drink plenty of water today, wear your sunscreen & start getting excited for the upcoming school year. Have a great day!
Friday, August 3, 2018
Friday, August 3, 2018- OW/Zones (written for SCM)
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling- by 25's
1:00 rest
4 x 75 @ 1:20- 25 6 kicks & switch backstroke drill, 50 choice drill NO BACKSTROKE
4 x 75 @ 1:20- 25 sit & spin backstroke drill (go 15M drill, then last 10M lay flat & swim with same tempo), then 25 choice drill NO BACKSTROKE, last 25 is breast kick with boards build to FAST
6 x 100 as follows:
odds- primary stroke: 25 kick on back build to FAST, focus on UDK; middle 50 is swim neg split, last 25 is drill- all @ 1:50 (@ 2:00 if needed, but try for 1:50)
evens- swim/kick by 50's, each 50 is primary stroke/free by 25's- get time & desc 1-3
:30 rest, check HR and get ready for the next set- no more than :30 rest, don't let your HR come down
3 sets of:
2 x 50 kick on back desc 1-2 to what you can, focus on UDK, @ 1:00
1 x 50 kick FAST with boards, breast/free by 25's @ :50
1 x 50 swim/kick by 25's in 4th best stroke NO FREE @ 1:00
1 x 50 kick FAST with boards dolphin/free by 25's @ :50
1 x 100 kick FAST for time, go 50 on back (UDK), 50 with boards- choice kick but all one stroke; get time & add fastest 2 x 100's
:30 rest between sets, check HR
After 3rd set, take 1:00 rest, then...
1 x 200 kick FAST for time (100 on back, 100 with boards)- can you be within :05 of fastest 2 x 100 add-up time?
1:00 rest, check HR
LONG SWIM-
4 times through:
100 kick- 50 on back (UDK past flags), 50 with boards- 3rd 25 of this 100 is FAST breaststroke kick
300* swim free (desc 100's 1-3)
100* swim IM
*2nd time through, go 200 swim free (desc 100's 1-2), and 200 swim IM (desc 100's 1-2)
*3rd time through, go 100 swim free (target mile pace), and 300 swim IM (by 100's IM, desc 1-3)
*4th time through, just go 400 IM swim (4 x 100 IM's)- no freestyle swim before the IM; desc the 100's IM 1-3 to what you can, then :10 rest, then last 100 all out FAST for time.
Check HR
Until you have to get out, finish up with...
"Out & backs" to 15M in sets of 4: go 4 @ :50, then 4 @ :35 (swim out, forward ss, then kick back in odd rounds of 4/4; all kick with boards in even rounds of 4/4); take :30 rest after each round of 4/4, change strokes after the kick with boards each time through.
100 easy drill/skulling by 25's before you get out. Do an excellent job away from the pool today- wear your sunscreen & drink plenty of water. Workout again tomorrow, then Sunday will be off. I'll be in touch on Sunday about meeting up with everybody at some point on Monday. Let me know how the LONG SWIM went for everybody. Have a great day!
1:00 rest
4 x 75 @ 1:20- 25 6 kicks & switch backstroke drill, 50 choice drill NO BACKSTROKE
4 x 75 @ 1:20- 25 sit & spin backstroke drill (go 15M drill, then last 10M lay flat & swim with same tempo), then 25 choice drill NO BACKSTROKE, last 25 is breast kick with boards build to FAST
6 x 100 as follows:
odds- primary stroke: 25 kick on back build to FAST, focus on UDK; middle 50 is swim neg split, last 25 is drill- all @ 1:50 (@ 2:00 if needed, but try for 1:50)
evens- swim/kick by 50's, each 50 is primary stroke/free by 25's- get time & desc 1-3
:30 rest, check HR and get ready for the next set- no more than :30 rest, don't let your HR come down
3 sets of:
2 x 50 kick on back desc 1-2 to what you can, focus on UDK, @ 1:00
1 x 50 kick FAST with boards, breast/free by 25's @ :50
1 x 50 swim/kick by 25's in 4th best stroke NO FREE @ 1:00
1 x 50 kick FAST with boards dolphin/free by 25's @ :50
1 x 100 kick FAST for time, go 50 on back (UDK), 50 with boards- choice kick but all one stroke; get time & add fastest 2 x 100's
:30 rest between sets, check HR
After 3rd set, take 1:00 rest, then...
1 x 200 kick FAST for time (100 on back, 100 with boards)- can you be within :05 of fastest 2 x 100 add-up time?
1:00 rest, check HR
LONG SWIM-
4 times through:
100 kick- 50 on back (UDK past flags), 50 with boards- 3rd 25 of this 100 is FAST breaststroke kick
300* swim free (desc 100's 1-3)
100* swim IM
*2nd time through, go 200 swim free (desc 100's 1-2), and 200 swim IM (desc 100's 1-2)
*3rd time through, go 100 swim free (target mile pace), and 300 swim IM (by 100's IM, desc 1-3)
*4th time through, just go 400 IM swim (4 x 100 IM's)- no freestyle swim before the IM; desc the 100's IM 1-3 to what you can, then :10 rest, then last 100 all out FAST for time.
Check HR
Until you have to get out, finish up with...
"Out & backs" to 15M in sets of 4: go 4 @ :50, then 4 @ :35 (swim out, forward ss, then kick back in odd rounds of 4/4; all kick with boards in even rounds of 4/4); take :30 rest after each round of 4/4, change strokes after the kick with boards each time through.
100 easy drill/skulling by 25's before you get out. Do an excellent job away from the pool today- wear your sunscreen & drink plenty of water. Workout again tomorrow, then Sunday will be off. I'll be in touch on Sunday about meeting up with everybody at some point on Monday. Let me know how the LONG SWIM went for everybody. Have a great day!
Thursday, August 2, 2018
Thursday, August 2, 2018- OW/Zones- written for SCM
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 @ :10 rest- 50 6k1stroke back drill, 50 choice drill NO BACK
8 x 25 @ :40- odds are sit & spin back drill, evens are 2 kicks 1 pull breast drill
6 x 75 @ 1:20- 25 kick choice (focus on UDK past flags), 25 breast pull with free kick, last 25 is 1/2 right arm 1/2 left arm fly drill
8 x 1/2 pool sprints @ :35- go to 15meters, then stop; come back to the original wall you left from for the next one- go 2 butterfly, 2 NO FLY
1:00 rest, check HR
3 sets of:
4 x 50 swim @ :55, except #3 @ :40, as follows:
odds free;
evens swim free/NO FREE
1 x 75 swim free br 3/5/3 by 25's @ :55- you'll have to hustle here! (SCM- go @ 1:00 if necessary; SCY- hustle to make the :55 interval)
3 x 25 kick FAST @ :40- each 25 is FAST, go 1st 25 on back (UDK), last 2 with boards
1 x 300 swim IM- 3 x 100 IM's swim, except last 25 of each 100 is kick on back free
Get time for the 300 IM & descend 1-3 to something juicy
1:00 rest between sets, check HR
Finish up with 50's as follows (until you have to get out):
3 swim free neg split with shnorkel & choice toys, can be pull (paddles okay- but only on every other round) @ :55
1* x 50 kick FAST with boards & shnorkels- face in water with board @ 1:05
*add 1 x 50 kick each round, up to 3 x 50 kick, then back down to 1 x 50 kick
No rest between 50's swim & kick until you've gone through 3/1- 3/2- 3/3- 3/2- 3/1, then 1:00 rest
100 easy drill before you get out. Wear your sunscreen & drink plenty of water, get excited for the long swim tomorrow (try to make plans to swim together). So far here in FL, Sammy the O won the 16 & Under 1500M Free (16:02), Janika won the 16 & Under 200M Back (2:20.9) and Mighty Burris won the Men's Open 100 Breast (1:02.8)! Maybe next year you can join us here. Have a great day!
1:00 rest
4 x 100 @ :10 rest- 50 6k1stroke back drill, 50 choice drill NO BACK
8 x 25 @ :40- odds are sit & spin back drill, evens are 2 kicks 1 pull breast drill
6 x 75 @ 1:20- 25 kick choice (focus on UDK past flags), 25 breast pull with free kick, last 25 is 1/2 right arm 1/2 left arm fly drill
8 x 1/2 pool sprints @ :35- go to 15meters, then stop; come back to the original wall you left from for the next one- go 2 butterfly, 2 NO FLY
1:00 rest, check HR
3 sets of:
4 x 50 swim @ :55, except #3 @ :40, as follows:
odds free;
evens swim free/NO FREE
1 x 75 swim free br 3/5/3 by 25's @ :55- you'll have to hustle here! (SCM- go @ 1:00 if necessary; SCY- hustle to make the :55 interval)
3 x 25 kick FAST @ :40- each 25 is FAST, go 1st 25 on back (UDK), last 2 with boards
1 x 300 swim IM- 3 x 100 IM's swim, except last 25 of each 100 is kick on back free
Get time for the 300 IM & descend 1-3 to something juicy
1:00 rest between sets, check HR
Finish up with 50's as follows (until you have to get out):
3 swim free neg split with shnorkel & choice toys, can be pull (paddles okay- but only on every other round) @ :55
1* x 50 kick FAST with boards & shnorkels- face in water with board @ 1:05
*add 1 x 50 kick each round, up to 3 x 50 kick, then back down to 1 x 50 kick
No rest between 50's swim & kick until you've gone through 3/1- 3/2- 3/3- 3/2- 3/1, then 1:00 rest
100 easy drill before you get out. Wear your sunscreen & drink plenty of water, get excited for the long swim tomorrow (try to make plans to swim together). So far here in FL, Sammy the O won the 16 & Under 1500M Free (16:02), Janika won the 16 & Under 200M Back (2:20.9) and Mighty Burris won the Men's Open 100 Breast (1:02.8)! Maybe next year you can join us here. Have a great day!
Wednesday, August 1, 2018
Wednesday, August 1, 2018- OW/Zones, written for SCM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 drill/swim/drill/kick by 25's
1:00 rest
With fins, 2* sets of:
4 x 25 @ :35- dolphin kick on side- feel dolphin motion start with shoulders/torso
6 x 25 @ :40- fly pull with free kick- focus on "lift & drop" motion to breathe
4 x 75 @ 1:20- 50 one arm fly drill (25 ra only, 25 la only)- breathe to the front, breathe every stroke; last 25 is kick on back with arms toward celing (go @ 1:25 in 2nd set if needed)
*2nd set is WITHOUT FINS;
after 2nd set, 1:00 rest (check HR), then finish up with...
9 x 100 in sets of 3 as follows:
1- 25 swim fly, 50 swim free br 5, 25 kick on back @ 1:40
2- swim/kick fly by 50's @ 1:40
3- all kick, go 50 on back (UDK past flags), 50 with boards- also @ 1:40
1:00 rest after 1st set of 3, but go last 6 x 100 straight through; add :05 rest to 2nd 100 if needed
Check HR after #9, then 1:00 rest
3 sets of:
1 x 150 swim free br 3/5/3 by 50's @ 2:15- desc the 3 x 50's to what you can
3 x 50 swim/kick by 25's @ :55- IM order by 50's (#1 fly, #2 back, #3 breast)
1 x 150 swim free br 3 (br5 at 75 to 125) @ 2:05- hustle here
2 x 75 swim IM (no free) @ 1:15, desc 1-2 to what you can
No rest between sets; add :05 to 1st 150 if necessary, but try to keep the others on the given intervals.
Check HR after 3rd set, then 1:00 rest
With boards, finish up with...
24 x 25 @ :45- the usual, all kick- odd rounds free, even rounds NO FREE (but all one stroke)
150 easy drill/swim before you get out. Wear your sunscreen today, drink plenty of water. Start to "get your mind right" for school, thank your parents for getting you to the pool for workout. Tomorrow big kicking and a tough interval set. Keep in touch when you can & hve a great day!
1:00 rest
With fins, 2* sets of:
4 x 25 @ :35- dolphin kick on side- feel dolphin motion start with shoulders/torso
6 x 25 @ :40- fly pull with free kick- focus on "lift & drop" motion to breathe
4 x 75 @ 1:20- 50 one arm fly drill (25 ra only, 25 la only)- breathe to the front, breathe every stroke; last 25 is kick on back with arms toward celing (go @ 1:25 in 2nd set if needed)
*2nd set is WITHOUT FINS;
after 2nd set, 1:00 rest (check HR), then finish up with...
9 x 100 in sets of 3 as follows:
1- 25 swim fly, 50 swim free br 5, 25 kick on back @ 1:40
2- swim/kick fly by 50's @ 1:40
3- all kick, go 50 on back (UDK past flags), 50 with boards- also @ 1:40
1:00 rest after 1st set of 3, but go last 6 x 100 straight through; add :05 rest to 2nd 100 if needed
Check HR after #9, then 1:00 rest
3 sets of:
1 x 150 swim free br 3/5/3 by 50's @ 2:15- desc the 3 x 50's to what you can
3 x 50 swim/kick by 25's @ :55- IM order by 50's (#1 fly, #2 back, #3 breast)
1 x 150 swim free br 3 (br5 at 75 to 125) @ 2:05- hustle here
2 x 75 swim IM (no free) @ 1:15, desc 1-2 to what you can
No rest between sets; add :05 to 1st 150 if necessary, but try to keep the others on the given intervals.
Check HR after 3rd set, then 1:00 rest
With boards, finish up with...
24 x 25 @ :45- the usual, all kick- odd rounds free, even rounds NO FREE (but all one stroke)
150 easy drill/swim before you get out. Wear your sunscreen today, drink plenty of water. Start to "get your mind right" for school, thank your parents for getting you to the pool for workout. Tomorrow big kicking and a tough interval set. Keep in touch when you can & hve a great day!
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