Meet warmup, then...
RACE DAY!!!
4 x 100 @ 6:00/5 x 100 easy swim free @ 1:30
4 x 50 @ 3:00/4 x 100 swim free @ 1:30
4 x 25 walk back/3 x 100 swim free @ 1:30
Do an excellent job in school today and get excited to race next weekend. Have a great day!
Friday, November 30, 2018
Thursday, November 29, 2018
Thursday Afternoon, November 29, 2018- PM Jr. Gold, Sr. Silver & Sr. Gold
Jr. Gold-
Meet Warmup, then...
RACE DAY!!!
4 rounds of:
1 x 100 swim RACE from a dive @ 2:15- get time
1 x 75 kick RACE with boards- best your time from the 100
1 round primary stroke, 1 round free, 1 round IM, 1 round choice
Sr. Gold & Sr. Silver-
900- 200 drill/kick by 50's, then 100 swim (build)/skulling by 25's- 300 free, 300 primary, 300 choice
Warmup "as you feel" for 15-20 mins, then...
With fins:
3 sets of-
3 x 150 swim desc 1-3 to all out FAST @ 2:40
1 x 150 kick FAST for time, can you be better than your 200 Free best time?
Work on starts until 7:30 p.m.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for RACE DAY tomorrow. Have a great day!
Meet Warmup, then...
RACE DAY!!!
4 rounds of:
1 x 100 swim RACE from a dive @ 2:15- get time
1 x 75 kick RACE with boards- best your time from the 100
1 round primary stroke, 1 round free, 1 round IM, 1 round choice
Sr. Gold & Sr. Silver-
900- 200 drill/kick by 50's, then 100 swim (build)/skulling by 25's- 300 free, 300 primary, 300 choice
Warmup "as you feel" for 15-20 mins, then...
With fins:
3 sets of-
3 x 150 swim desc 1-3 to all out FAST @ 2:40
1 x 150 kick FAST for time, can you be better than your 200 Free best time?
Work on starts until 7:30 p.m.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for RACE DAY tomorrow. Have a great day!
Thursday Morning, November 29, 2018- Sr. G/Sr. S/Jr. G @ DS
1 x 600- 300/300- mix up the IM, but include some kicking
1:00 rest
8 x 25 @ :40- odds are bps, evens choice drill in primary stroke
8 x 100 @ 1:45- odds are swim build/drill by 25's, evens are swim/forward ss/kick by 12.5 (50), then 50 kick
8 x 25 odd swim build to a FAST TURN, evens 15/10
1:00 rest, check HR
Jr. Gold-
22 x 50 as follows:
3- swim IM order by 25's
5- swim/kick by 25's in primary stroke, except evens are 4th best stroke (NO FREE here)
3- all kick on back, focus on small FAST UDK'S and EXPLOSIVE breakouts
First round of 11 @ :50, second round @ :45
1:00 rest after #22, check HR
12 x 100 kick as follows:
Odds- 25 kick FAST with boards, 50 kick on back with FAST UDK's, then 25 kick FAST breast kick with boards- all @ 2:00, but hold under 1:40
Evens- BROKEN KICK FAST FOR TIME: 25/50/25, all @ :10 rest (all @ 2:30), with boards
Check HR after each 100
With fins, finish up with...
24 x 25 @ :40 in sets of 4- the usual
Sr. Silver-
8 sets of:
1 x 75 drill/swim FAST/drill by 25's @ 1:20
1 x 75 swim FAST/drill/swim FAST by 25's @ 1:20
1 x 50 drill @ 1:00
1 x 75 swim all out FAST for time @ 1:20
3 rounds primary stroke (NO FREE), 3 rounds free, 2 rounds IM
With fins, finish up with...
24 x 25 @ :40 in sets of 4- the usual
Sr. Gold-
11 x 50 (3 swim IM order, 5 swim/kick primary or 4th best stroke, and 3 all kick on back) @ :50
2 times: 2 x 125 swim free @ 1:30, 1 x 200 swim free @ 2:30
11 x 50- as above @ :50
2 times: 2 x 125 swim free @ 1:30, 1 x 300 swim free @ 3:30
11 x 50- as above, but @ :45
2 times: 2 x 125 swim free @ 1:30, 1 x 400 swim free @ 4:30
1:00 rest, check HR, then...
11 x 50- as above, @ :40!&$!!?!
1:00 rest, check HR
If there is time, finish up with 25's with fins @ :40 in sets of 4- the usual
War down at least a 150 before you get out. Do an excellent job in school today and get excited to race this weekend or next. Have a great day!
1:00 rest
8 x 25 @ :40- odds are bps, evens choice drill in primary stroke
8 x 100 @ 1:45- odds are swim build/drill by 25's, evens are swim/forward ss/kick by 12.5 (50), then 50 kick
8 x 25 odd swim build to a FAST TURN, evens 15/10
1:00 rest, check HR
Jr. Gold-
22 x 50 as follows:
3- swim IM order by 25's
5- swim/kick by 25's in primary stroke, except evens are 4th best stroke (NO FREE here)
3- all kick on back, focus on small FAST UDK'S and EXPLOSIVE breakouts
First round of 11 @ :50, second round @ :45
1:00 rest after #22, check HR
12 x 100 kick as follows:
Odds- 25 kick FAST with boards, 50 kick on back with FAST UDK's, then 25 kick FAST breast kick with boards- all @ 2:00, but hold under 1:40
Evens- BROKEN KICK FAST FOR TIME: 25/50/25, all @ :10 rest (all @ 2:30), with boards
Check HR after each 100
With fins, finish up with...
24 x 25 @ :40 in sets of 4- the usual
Sr. Silver-
8 sets of:
1 x 75 drill/swim FAST/drill by 25's @ 1:20
1 x 75 swim FAST/drill/swim FAST by 25's @ 1:20
1 x 50 drill @ 1:00
1 x 75 swim all out FAST for time @ 1:20
3 rounds primary stroke (NO FREE), 3 rounds free, 2 rounds IM
With fins, finish up with...
24 x 25 @ :40 in sets of 4- the usual
Sr. Gold-
11 x 50 (3 swim IM order, 5 swim/kick primary or 4th best stroke, and 3 all kick on back) @ :50
2 times: 2 x 125 swim free @ 1:30, 1 x 200 swim free @ 2:30
11 x 50- as above @ :50
2 times: 2 x 125 swim free @ 1:30, 1 x 300 swim free @ 3:30
11 x 50- as above, but @ :45
2 times: 2 x 125 swim free @ 1:30, 1 x 400 swim free @ 4:30
1:00 rest, check HR, then...
11 x 50- as above, @ :40!&$!!?!
1:00 rest, check HR
If there is time, finish up with 25's with fins @ :40 in sets of 4- the usual
War down at least a 150 before you get out. Do an excellent job in school today and get excited to race this weekend or next. Have a great day!
Wednesday Afternoon, November 28, 2018- Jr. Gold @ DS
1 x 600- 300/300
1:00 rest
Breaststroke drilling with fins (50's & 75's), then...
12 x 100 kick from AM group:
Odds- 25 kick FAST with boards, 50 kick on back, focus on FAST UDK, last 25 breast kick FAST with boards, all @ 2:00
Evens- BROKEN 100 kick FAST with boards, 25/50/25 @ :10 rest, all @ 2:30
With fins again until 6:30, finish up with...
24 x 25 @ :40- the usual
Do an excellent job with your HW tonight and get excited to race this weekend or next. RACE DAY tomorrow, be ready. Have a great day!
1:00 rest
Breaststroke drilling with fins (50's & 75's), then...
12 x 100 kick from AM group:
Odds- 25 kick FAST with boards, 50 kick on back, focus on FAST UDK, last 25 breast kick FAST with boards, all @ 2:00
Evens- BROKEN 100 kick FAST with boards, 25/50/25 @ :10 rest, all @ 2:30
With fins again until 6:30, finish up with...
24 x 25 @ :40- the usual
Do an excellent job with your HW tonight and get excited to race this weekend or next. RACE DAY tomorrow, be ready. Have a great day!
Wednesday, November 28, 2018
Wednesday Morning, November 28, 2018- Sr. Silver @ Dulles South
1 x 600- 300 swim freestyle, 300 reverse IM drill
1:00 rest
16 x 25 @ :40-
1-2, freestyle drill (4th best NO FREE last 2 rounds)
3- "fish" dolphin kick drill
4- FAST dolphin kick off the wal to 8y, then choice kick
4 x 200 IM @ 3:30-
Each 50 is swim to a FAST TURN, then drill, except...
1st 200 the last 50 is kick FAST ON BACK free
2nd 200 the 3rd 50 is KICK FAST ON BACK breast
3rd 200 is 2nd 50 free
Last 200 is FAST Dolphin kick on back
1:00 rest, check HR
With fins (paddles for middle 3, paddles option for last 3):
9 x 100 @ 1:40 breast pull with dolphins kick & flip turns, desc 1-3 to something JUICY- work on pressing out & sweeping in
1:00 rest, check HR
With boards:
12 x 100 as follows-
Odds- 25 kick build with boards, 50 kick FAST on back (UDK), last 25 kick FAST w/boards, @ 1:40
:20 extra rest
Evens-
BROKEN KICK WITH BOARDS: 25/50/25, all @ :10 rest, all @ 2:30
Check HR throughput.
Finish up with your choice...
Kicking relays:
Straight 150 vs. 3 x 50 relay,
OR.....
Straight 200 kick FAST FOR TIME
Easy 100 drill before you get out. Do an excellent job in school today, get excited to race this weekend. Back here tonight for Round 2. Have a great!
1:00 rest
16 x 25 @ :40-
1-2, freestyle drill (4th best NO FREE last 2 rounds)
3- "fish" dolphin kick drill
4- FAST dolphin kick off the wal to 8y, then choice kick
4 x 200 IM @ 3:30-
Each 50 is swim to a FAST TURN, then drill, except...
1st 200 the last 50 is kick FAST ON BACK free
2nd 200 the 3rd 50 is KICK FAST ON BACK breast
3rd 200 is 2nd 50 free
Last 200 is FAST Dolphin kick on back
1:00 rest, check HR
With fins (paddles for middle 3, paddles option for last 3):
9 x 100 @ 1:40 breast pull with dolphins kick & flip turns, desc 1-3 to something JUICY- work on pressing out & sweeping in
1:00 rest, check HR
With boards:
12 x 100 as follows-
Odds- 25 kick build with boards, 50 kick FAST on back (UDK), last 25 kick FAST w/boards, @ 1:40
:20 extra rest
Evens-
BROKEN KICK WITH BOARDS: 25/50/25, all @ :10 rest, all @ 2:30
Check HR throughput.
Finish up with your choice...
Kicking relays:
Straight 150 vs. 3 x 50 relay,
OR.....
Straight 200 kick FAST FOR TIME
Easy 100 drill before you get out. Do an excellent job in school today, get excited to race this weekend. Back here tonight for Round 2. Have a great!
Tuesday Afternoon, November 27, 2018- PM Sr. Silver and Sr. Gold
1 x 800- 100 drill/swim primary stroke, 100 kick choice
1:00 rest
As you feel...
About 15 mins warmup on your own
1:00 rest
With 'chutes, 2 sets of:
:20 swim/:20 off for 2 minutes
2 x 50 drill @ 1:00
:30/:20 for 3 rounds
2 x 50 drill @ 1:00
:40/:20 for 3 rounds
100 easy drill choice
1:00 rest between sets, check HR
Finish up with, until 7:30p,
15y sprints from a dive in heats, get times to 15y
1 x 50 swim all out FAST FAD- try to be as FAST to 15y on the way...
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited to race the next couple of weekends. Have a great day!
1:00 rest
As you feel...
About 15 mins warmup on your own
1:00 rest
With 'chutes, 2 sets of:
:20 swim/:20 off for 2 minutes
2 x 50 drill @ 1:00
:30/:20 for 3 rounds
2 x 50 drill @ 1:00
:40/:20 for 3 rounds
100 easy drill choice
1:00 rest between sets, check HR
Finish up with, until 7:30p,
15y sprints from a dive in heats, get times to 15y
1 x 50 swim all out FAST FAD- try to be as FAST to 15y on the way...
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited to race the next couple of weekends. Have a great day!
Tuesday Afternoon, November 27, 2018- PM Jr. Gold @ DS
1 x 600- 300/300
1:00 rest
3 rounds each at bulkhead end, then at DEEP END...
1:00 vertical dolphin kick- :20 each of dolph, breast & free kick
3 streamlined blastoffs from the bottom of the pool
:30 rest between sets
Check HR, then...
3 sets of:
2 x 75 drill/swim/drill by 25's @ 1:20- 1st set free, 2nd set primary stroke, 3rd set is 4th best stroke
1 x 100 kick on back- focus on 4 UDK's off each wall and desc 1-3 @ 1:45
No rest between sets, after 3rd set continue right into...
9 x 50 as follows:
1=2, swim/kick by 25's NO FREE @ :55, desc 1-2
#3- swim free br 3 @ :40
Check HR after #9
LONG SWIM-
4 times through
200 IM swim
200 IM kick- 100 on back, 100 with boards
100 in primary stroke- 25 swim build to FAST turn, 25 drill, hand touch to check clock...50 siwm at RACE PACE
150 easy drill/skulling before you get out. Do an excellent job with your schoolwork tonight and get excited to race the next couple of weekends. Have a great day!
1:00 rest
3 rounds each at bulkhead end, then at DEEP END...
1:00 vertical dolphin kick- :20 each of dolph, breast & free kick
3 streamlined blastoffs from the bottom of the pool
:30 rest between sets
Check HR, then...
3 sets of:
2 x 75 drill/swim/drill by 25's @ 1:20- 1st set free, 2nd set primary stroke, 3rd set is 4th best stroke
1 x 100 kick on back- focus on 4 UDK's off each wall and desc 1-3 @ 1:45
No rest between sets, after 3rd set continue right into...
9 x 50 as follows:
1=2, swim/kick by 25's NO FREE @ :55, desc 1-2
#3- swim free br 3 @ :40
Check HR after #9
LONG SWIM-
4 times through
200 IM swim
200 IM kick- 100 on back, 100 with boards
100 in primary stroke- 25 swim build to FAST turn, 25 drill, hand touch to check clock...50 siwm at RACE PACE
150 easy drill/skulling before you get out. Do an excellent job with your schoolwork tonight and get excited to race the next couple of weekends. Have a great day!
Tuesday, November 27, 2018
Tuesday Morning, November 27, 2018- AM Sr. Gold, Sr. Silver & Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- all drill
1:00 rest
3 sets of:
2 x 75 drill/swim/drill by 25 @ 1:20
1 x 100 kick on back, focus on UDK's & desc 1-3, @ 1:40
No rest between sets; go 1st set free, 2nd set primary stroke NO FREE, 3rd set choice
After 3rd set, continue right into...
15 x 50 in sets of 3:
1-2, swim/kick on back by 25's NO FREE @ :50, desc 1-2 if you can
3- swim free br 3 @ :35 (can be @ :40 in first round or two if needed)
1:00 rest after #15, check HR
Jr. Gold-
LONG SWIM-
4 times through...
1 x 150 swim IM/50 kick FAST on back
1 x 200 kick IM- 100 with boards 100 on back
1 x 100 in primary stroke- swim (build)/drill, then :05 rest (hand touch), then 50 swim at race pace
Check HR after 4th time through
Finish up with...
75's swim/pull free (by rounds) 3 @ 1:10, 1 @ 1:00; 3 @ 1:10, 1 @ :55; 3 @ 1:10, 1 @ :50- with shnorkel
Sr. Gold-
Freestyle pace-
4 sets of:
1 x 450 swim descend by 150's- hand touch at 300 okay, @ 6:00
4 x 100 swim at pace @ 1:30 (mile or 1000), or 1:45 (500 pace)
Sr. Silver-
6 rounds of:
8 x 50 as follows-
2 x 50 @ 1:00- swim build to RACE PACE turn, then drill (by 25's)
2 x 50 swim- various from round to round (@ :10 rest FAST or at 2nd 50 split @ 1:00, by rounds of 2)
1 x 150 swim neg split free br 3 after every 8 x 50 @ 2:30
If there is time, finish with the 75's listed above for Jr. Gold.
150 easy drill/skulling by 25's before you get out. Do an excellent job in school today & get excited to race at SPORT FAIR. Have a great day!
1:00 rest
3 sets of:
2 x 75 drill/swim/drill by 25 @ 1:20
1 x 100 kick on back, focus on UDK's & desc 1-3, @ 1:40
No rest between sets; go 1st set free, 2nd set primary stroke NO FREE, 3rd set choice
After 3rd set, continue right into...
15 x 50 in sets of 3:
1-2, swim/kick on back by 25's NO FREE @ :50, desc 1-2 if you can
3- swim free br 3 @ :35 (can be @ :40 in first round or two if needed)
1:00 rest after #15, check HR
Jr. Gold-
LONG SWIM-
4 times through...
1 x 150 swim IM/50 kick FAST on back
1 x 200 kick IM- 100 with boards 100 on back
1 x 100 in primary stroke- swim (build)/drill, then :05 rest (hand touch), then 50 swim at race pace
Check HR after 4th time through
Finish up with...
75's swim/pull free (by rounds) 3 @ 1:10, 1 @ 1:00; 3 @ 1:10, 1 @ :55; 3 @ 1:10, 1 @ :50- with shnorkel
Sr. Gold-
Freestyle pace-
4 sets of:
1 x 450 swim descend by 150's- hand touch at 300 okay, @ 6:00
4 x 100 swim at pace @ 1:30 (mile or 1000), or 1:45 (500 pace)
Sr. Silver-
6 rounds of:
8 x 50 as follows-
2 x 50 @ 1:00- swim build to RACE PACE turn, then drill (by 25's)
2 x 50 swim- various from round to round (@ :10 rest FAST or at 2nd 50 split @ 1:00, by rounds of 2)
1 x 150 swim neg split free br 3 after every 8 x 50 @ 2:30
If there is time, finish with the 75's listed above for Jr. Gold.
150 easy drill/skulling by 25's before you get out. Do an excellent job in school today & get excited to race at SPORT FAIR. Have a great day!
Monday Afternoon, November 26, 2018- PM Jr. Gold @ DS
1 x 600- 300/300, mix it up
Fly drilling with fins- focus on A) UDK off the wall, target 4 kicks each time; and B) breathing early in the stroke
Then go...
9 x 50 swim fly build to FAST turn, kick on the way back @ 1:00, 50, & :45 by 3's
1:00 rest
Until 6:30p, finish up with...
3 x 75 kick on back desc 1-3 @ 1:30
2 x 50 kick with boards FAST- different from round to round.
Do an excellent job with your HW tonight & get excited for your meets the next couple of weeks. Have a great day!
Fly drilling with fins- focus on A) UDK off the wall, target 4 kicks each time; and B) breathing early in the stroke
Then go...
9 x 50 swim fly build to FAST turn, kick on the way back @ 1:00, 50, & :45 by 3's
1:00 rest
Until 6:30p, finish up with...
3 x 75 kick on back desc 1-3 @ 1:30
2 x 50 kick with boards FAST- different from round to round.
Do an excellent job with your HW tonight & get excited for your meets the next couple of weeks. Have a great day!
Monday, November 26, 2018
Monday Morning, November 26, 2018- Sr. Gold, Sr. Silver and Jr. Gold, @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick on back/2 kicks 1 pull breast drill- by 25's
1:00 rest
2 sets of:
2 x 125 @ 2:10- 25 "BPK" drill, 50 3 strokes-6 kicks free drill, 50 choice breast drill
4 x 25 @ :35- breast pull with free kick- fast to the front & flat at the end
2 x 75 @ 1:30- 25 breast kick on back (keep knees at surface as you start the kick), 25 choice breaststroke drill, last 25 choice skulling- feel water on hands & forearms, no "conductor drill"
After 2nd set, continue right into...
16 x 50 in sets of 4:
1- swim back/breast "IM style"
2- swim breast build to a FAST turn & STRONG 2nd 25
3- swim breast/free- big kick here
4- swim/kick breast- again with the kick...
Go 4 @ :55, then 4 @ :45; then 4 @ :55, last 4 @ :40
Check HR
A little bit of kicking...
2 x 75 kick on back @ 1:20 (@ 1:10 for Sr.G) desc 1-2, focus on UDK
1 x 50 kick FAST for time @ 1:00- this needs to be juicy FAST!
1 x 100...I'm open to suggestions...
1:00 rest
2 sets of:
2 x 125 @ 2:10- 25 "BPK" drill, 50 3 strokes-6 kicks free drill, 50 choice breast drill
4 x 25 @ :35- breast pull with free kick- fast to the front & flat at the end
2 x 75 @ 1:30- 25 breast kick on back (keep knees at surface as you start the kick), 25 choice breaststroke drill, last 25 choice skulling- feel water on hands & forearms, no "conductor drill"
After 2nd set, continue right into...
16 x 50 in sets of 4:
1- swim back/breast "IM style"
2- swim breast build to a FAST turn & STRONG 2nd 25
3- swim breast/free- big kick here
4- swim/kick breast- again with the kick...
Go 4 @ :55, then 4 @ :45; then 4 @ :55, last 4 @ :40
Check HR
A little bit of kicking...
2 x 75 kick on back @ 1:20 (@ 1:10 for Sr.G) desc 1-2, focus on UDK
1 x 50 kick FAST for time @ 1:00- this needs to be juicy FAST!
1 x 100...I'm open to suggestions...
Sunday, November 25, 2018
Sunday Evening, November 25, 2018- Combined Jr. Gold @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
4 x 50 @ 1:10- body position kick/catchup free drill by 25's- really roll hips on both 25's
3 x 150 @ 2:40- 25 choice drill in primary stroke, 25 swim 200 setup, 25 swim build to FAST finish- NO FREE on these 150's
6 x 25 fly drill @ :40- odds are fly pull with free kick, evens are choice fly drill- UDK past the flags on each pushoff!
8 x "out & backs" @ :35- swim out to halfway, forward ss, then kick on back into the wall; odds are primary stroke NO FREE, evens are fly (go to 15y for fly swim)
5 sets of:
2 x 75 slide IM @ 1:10 (or @ 1:20)- go fly/back/breast #1, then back/breast/free for #2
1 x 100 swim/kick by 50's in primary stroke (NO FREE)- get time & descend 1-5 to something juicy!
@ 1:40
1 x 100 swim free br 3/5 by 50's @ 1:10- target your mile freestyle pace
1:00 rest after 2nd set, check HR
With fins, finish up with...
24 x 25 @ :40-
1- 15y swim FAST, 10y drill
2- swim build to FAST finish
3- all swim FAST
4- all kick FAST on back @ :20
No rest between sets of 4, change strokes after each round of 4 (start with freestyle)
150 easy drill/choice by 25's before you get out. Do an excellent job with your HW tonight and make sure you're ready for the week ahead at school. Regular schedule all next week. Have a great day!
1:00 rest
4 x 50 @ 1:10- body position kick/catchup free drill by 25's- really roll hips on both 25's
3 x 150 @ 2:40- 25 choice drill in primary stroke, 25 swim 200 setup, 25 swim build to FAST finish- NO FREE on these 150's
6 x 25 fly drill @ :40- odds are fly pull with free kick, evens are choice fly drill- UDK past the flags on each pushoff!
8 x "out & backs" @ :35- swim out to halfway, forward ss, then kick on back into the wall; odds are primary stroke NO FREE, evens are fly (go to 15y for fly swim)
5 sets of:
2 x 75 slide IM @ 1:10 (or @ 1:20)- go fly/back/breast #1, then back/breast/free for #2
1 x 100 swim/kick by 50's in primary stroke (NO FREE)- get time & descend 1-5 to something juicy!
@ 1:40
1 x 100 swim free br 3/5 by 50's @ 1:10- target your mile freestyle pace
1:00 rest after 2nd set, check HR
With fins, finish up with...
24 x 25 @ :40-
1- 15y swim FAST, 10y drill
2- swim build to FAST finish
3- all swim FAST
4- all kick FAST on back @ :20
No rest between sets of 4, change strokes after each round of 4 (start with freestyle)
150 easy drill/choice by 25's before you get out. Do an excellent job with your HW tonight and make sure you're ready for the week ahead at school. Regular schedule all next week. Have a great day!
Saturday, November 24, 2018
Saturday Morning, November 24, 2018- Combined Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick on back/drill by 50's
1:00 rest
6 x 100 @ 1:45
odds- 50 ra2 la2 free drill, 50 kick on back- 4 UDK's off each wall
evens- 50 fist free drill br 3, 50 choice drill NO FREE
4 x 125 @ 2:15- 25 kick with boards build to FAST, 50 swim neg split free br 3/5 by 25's, 50 drill/swim by 25's NO FREE
4 x 200 as follows:
odds-
25 fly pull with free kick, 50 3 strokes-6 kicks back drill, 25 2 kicks 1 pull breast drill; then 100 kick choice on back with FAST turns & UDK's to the breakout- all @ 3:45
evens @ 3:15- 100 swim IM, 100 kick IM order w/boards- get time & desc 1-2 to something juicy!
:30 extra rest, check HR & get ready...
18 x 50 in 3 sets of 6-
1-3, swim free br 3 @ :40 (or @ :50)
3 x 50 swim IM order by 25's (fly/back, back/breast, breast/free) @ :50 (or 1:00)- these get :05 faster by round...
NO rest between sets, check HR after #18
1:00 rest
TEST SET-
1 x 2000 swim free for time (some may go 1650)- take responsibility for your swimming and count for yourself!
Until 10 a.m., finish up with...
24 x 25's with fins in sets of 4- all @ :40...
1- swim build to FAST
2- swim 15y FAST, 10y drill
3- all swim FAST
4- all kick FAST on back @ :20
150 easy kick/skulling by 25's before you get out. Do an excellent job with your drylands today- remember, STRONGER OUT OF THE WATER MEANS STRONGER IN THE WATER. Regular workout tomorrow night at Ida Lee (6-7:30p). Be sure to do a little HW today, don't leave it all for tomorrow. Have a great day!
1:00 rest
6 x 100 @ 1:45
odds- 50 ra2 la2 free drill, 50 kick on back- 4 UDK's off each wall
evens- 50 fist free drill br 3, 50 choice drill NO FREE
4 x 125 @ 2:15- 25 kick with boards build to FAST, 50 swim neg split free br 3/5 by 25's, 50 drill/swim by 25's NO FREE
4 x 200 as follows:
odds-
25 fly pull with free kick, 50 3 strokes-6 kicks back drill, 25 2 kicks 1 pull breast drill; then 100 kick choice on back with FAST turns & UDK's to the breakout- all @ 3:45
evens @ 3:15- 100 swim IM, 100 kick IM order w/boards- get time & desc 1-2 to something juicy!
:30 extra rest, check HR & get ready...
18 x 50 in 3 sets of 6-
1-3, swim free br 3 @ :40 (or @ :50)
3 x 50 swim IM order by 25's (fly/back, back/breast, breast/free) @ :50 (or 1:00)- these get :05 faster by round...
NO rest between sets, check HR after #18
1:00 rest
TEST SET-
1 x 2000 swim free for time (some may go 1650)- take responsibility for your swimming and count for yourself!
Until 10 a.m., finish up with...
24 x 25's with fins in sets of 4- all @ :40...
1- swim build to FAST
2- swim 15y FAST, 10y drill
3- all swim FAST
4- all kick FAST on back @ :20
150 easy kick/skulling by 25's before you get out. Do an excellent job with your drylands today- remember, STRONGER OUT OF THE WATER MEANS STRONGER IN THE WATER. Regular workout tomorrow night at Ida Lee (6-7:30p). Be sure to do a little HW today, don't leave it all for tomorrow. Have a great day!
Thursday, November 22, 2018
Thursday Morning, November 22, 2018- Combined AM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill-drill-skulling by 25's
1:00 rest
With fins:
8 x 75 @ 1:20-
50 2 dolphins kicks 1 breast pull drill, last 25 kick on back, 10y FAST underwater
:30 rest, check HR, take fins off
12 x 50 @ :50-
2 swim breast/free desc 1-2
1 swim/kick breast by 25's FAST
1 x 400- 50 choice backstroke drill, swim back-breast IM style, breast 25 is FAD
1:00 rest, check HR
6 sets of:
3 "out & backs" @ :40- 2 all kick with forward so, 1 swim/kick NO FREE
2 x 100- 1 swim free @ 1:10, target 500 pace; 1 kick FAST for time, BROKEN
1 x 50 swim in primary stroke FAST, FAD @ 1:00
No rest between sets, check HR when you can
Last three sets go 2 x 50 FAD in primary stroke @ 1:00; last set go BROKEN @ :10 rest
Finish up with:
6 x 150 pull free with shnorkels @ 2:00, desc 1-3's to something JUICY, choice toys
150 easy drill/skulling by 25's before you get out. Enjoy the Thanksgiving holiday with your families- we all have a lot to be thankful for. Saturday Morning at DS, and then regular Drylands. Have a great day!
1:00 rest
With fins:
8 x 75 @ 1:20-
50 2 dolphins kicks 1 breast pull drill, last 25 kick on back, 10y FAST underwater
:30 rest, check HR, take fins off
12 x 50 @ :50-
2 swim breast/free desc 1-2
1 swim/kick breast by 25's FAST
1 x 400- 50 choice backstroke drill, swim back-breast IM style, breast 25 is FAD
1:00 rest, check HR
6 sets of:
3 "out & backs" @ :40- 2 all kick with forward so, 1 swim/kick NO FREE
2 x 100- 1 swim free @ 1:10, target 500 pace; 1 kick FAST for time, BROKEN
1 x 50 swim in primary stroke FAST, FAD @ 1:00
No rest between sets, check HR when you can
Last three sets go 2 x 50 FAD in primary stroke @ 1:00; last set go BROKEN @ :10 rest
Finish up with:
6 x 150 pull free with shnorkels @ 2:00, desc 1-3's to something JUICY, choice toys
150 easy drill/skulling by 25's before you get out. Enjoy the Thanksgiving holiday with your families- we all have a lot to be thankful for. Saturday Morning at DS, and then regular Drylands. Have a great day!
Wednesday, November 21, 2018
Wednesday Morning, November 21, 2018- Sr. Silver and Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling- by 25's
1:00 rest
15 x 50 as follows:
odds- drill/kick by 25's @ 1:00, build the kick to FAST; focus on 4 UDK's off the turn
evens- swim/drill @ :50- focus on building to a RACE PACE TURN, EVERY TURN; can change up strokes, but same stroke for entire 50
3 x 150 @ 2:40
odd 50's are kick (1st on back, 3rd with boards)- focus on 4 UDK's, desc the 50's 1-2; middle 50 is swim IM transition
3 x 350 swim free with shnorkels & choice equipment (can be different by 350, but all with shnorkel)- except 1st & last 50's are kick with boards (and shnorkels), desc 1-3 to something juicy @ 5:15
1:00 rest, check HR, get water & a bathroom break if needed; then, GET YOUR MIND RIGHT...
6 rounds of:
5 x 50 @ 1:00-
odds are kick FAST for time with boards (bank the rest), keep track of FAST kick times...
evens are swim backstroke with RACE PACE TURNS & BREAKOUTS
MYSTERY SET- guess it and you don't have to do it...
Check HR after each round.
Until 7:30a, finish up with...
1 x 37.5 fly swim build to FAST turn @ :50
3 x 25 @ :40 IM order from midpool (1 fly, 1 back, 1 breast) with FAST turns
1 x 37.5 swim 4th best stroke with FAST turns @ :50
1 x 100 swim free br 3 @ FASTEST INTERVAL POSSIBLE
1:00 rest after every 3rd round, check HR
150 easy drill/skulling by 50's before you get out. Enjoy your time off today, catch up on some schoolwork & offer to help around the house. Tomorrow morning at 5a up at CM for the morning groups. Have a great day!
1:00 rest
15 x 50 as follows:
odds- drill/kick by 25's @ 1:00, build the kick to FAST; focus on 4 UDK's off the turn
evens- swim/drill @ :50- focus on building to a RACE PACE TURN, EVERY TURN; can change up strokes, but same stroke for entire 50
3 x 150 @ 2:40
odd 50's are kick (1st on back, 3rd with boards)- focus on 4 UDK's, desc the 50's 1-2; middle 50 is swim IM transition
3 x 350 swim free with shnorkels & choice equipment (can be different by 350, but all with shnorkel)- except 1st & last 50's are kick with boards (and shnorkels), desc 1-3 to something juicy @ 5:15
1:00 rest, check HR, get water & a bathroom break if needed; then, GET YOUR MIND RIGHT...
6 rounds of:
5 x 50 @ 1:00-
odds are kick FAST for time with boards (bank the rest), keep track of FAST kick times...
evens are swim backstroke with RACE PACE TURNS & BREAKOUTS
MYSTERY SET- guess it and you don't have to do it...
Check HR after each round.
Until 7:30a, finish up with...
1 x 37.5 fly swim build to FAST turn @ :50
3 x 25 @ :40 IM order from midpool (1 fly, 1 back, 1 breast) with FAST turns
1 x 37.5 swim 4th best stroke with FAST turns @ :50
1 x 100 swim free br 3 @ FASTEST INTERVAL POSSIBLE
1:00 rest after every 3rd round, check HR
150 easy drill/skulling by 50's before you get out. Enjoy your time off today, catch up on some schoolwork & offer to help around the house. Tomorrow morning at 5a up at CM for the morning groups. Have a great day!
Tuesday, November 20, 2018
Tuesday Afternoon, November 20, 2018- PM Jr. Gold, Pm Sr. Silver and Sr. Gold- all @ DS
Jr. Gold-
1 x 600- 300/300
With fins, 25's & 50's working on backstroke tempo, then...
LONG SWIM-
4 times through:
150 backstroke- 25 choice drill, 50 swim with IM tempo
250 IM- 200 swim IM (regular) and 50 kick on back easy/FAST- focus on UDK past flags
Desc 400's 1-4, then check HR
Until 6:00 p.m., finish up with...
4 x 50 swim free/primary stroke by 25's @ :55 (gets :05 faster by round)
4 x 25 @ :40- odds are swim build to race pace (that means FAST) finish; evens are 15y FAST, 10y drill
Sr. Silver-
1 x 600- 300/300, then
8 x 75 drill/drill/kick (4 free, 4 primary)- build the kick to FAST
9 x 50 @ :50- swim/kick by 25's @ :50 desc 1-3, except middle 3 x 50 are swim IM order by 25's
1:00 rest
With fins, 3 sets of:
3 x 150 swim desc 1-3 @ 2;40- #3 is all out JUICY FAST- get time on #3
Take fins off
1 x 100 kick BROKEN with boards- 25/50/25, all @ :10 rest, should be at least :05 FASTER than 3rd 150 swim above
1:00 rest
Sr. Gold
After drylands...
1 x 800- 100 drill/swim by 50's, 100 kick choice desc 1-4
1:00 rest
Warmup AS YOU FEEL, 15-20 mins...get ready!
6 sets of (3 primary, 3 free):
Swim 25/50/25 @ :40/1:00/:40- all FAST, 50 should be within .5 of 1st 25 time; last 25 FASTER than half of 50 time
EXCEPT...
3rd set & 6th set are broken, @ :15 rest (primary stroke) and :10 rest (for free)
50 easy drill @ 1:00 between sets, check HR
Warmdown at least 8 minutes before you get out. Remember, regular workouts for tomorrow and Thursday Morning, but NO AFTERNOONS. Enjoy your time off- we all have a LOT to be thankful for. Have a great day!
1 x 600- 300/300
With fins, 25's & 50's working on backstroke tempo, then...
LONG SWIM-
4 times through:
150 backstroke- 25 choice drill, 50 swim with IM tempo
250 IM- 200 swim IM (regular) and 50 kick on back easy/FAST- focus on UDK past flags
Desc 400's 1-4, then check HR
Until 6:00 p.m., finish up with...
4 x 50 swim free/primary stroke by 25's @ :55 (gets :05 faster by round)
4 x 25 @ :40- odds are swim build to race pace (that means FAST) finish; evens are 15y FAST, 10y drill
Sr. Silver-
1 x 600- 300/300, then
8 x 75 drill/drill/kick (4 free, 4 primary)- build the kick to FAST
9 x 50 @ :50- swim/kick by 25's @ :50 desc 1-3, except middle 3 x 50 are swim IM order by 25's
1:00 rest
With fins, 3 sets of:
3 x 150 swim desc 1-3 @ 2;40- #3 is all out JUICY FAST- get time on #3
Take fins off
1 x 100 kick BROKEN with boards- 25/50/25, all @ :10 rest, should be at least :05 FASTER than 3rd 150 swim above
1:00 rest
Sr. Gold
After drylands...
1 x 800- 100 drill/swim by 50's, 100 kick choice desc 1-4
1:00 rest
Warmup AS YOU FEEL, 15-20 mins...get ready!
6 sets of (3 primary, 3 free):
Swim 25/50/25 @ :40/1:00/:40- all FAST, 50 should be within .5 of 1st 25 time; last 25 FASTER than half of 50 time
EXCEPT...
3rd set & 6th set are broken, @ :15 rest (primary stroke) and :10 rest (for free)
50 easy drill @ 1:00 between sets, check HR
Warmdown at least 8 minutes before you get out. Remember, regular workouts for tomorrow and Thursday Morning, but NO AFTERNOONS. Enjoy your time off- we all have a LOT to be thankful for. Have a great day!
Tuesday Morning, November 20, 2018- AM Sr. Gold, Sr. Silver & Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
3 sets of, all @ :10 rest-
1 x 150- drill/skulling by 25's
1 x 100- drill/kick by 50's- neg split the kick, UDK to 6 yards
1* x 50 swim/kick by 25's, desc as you go through the 3 sets
*add 1 x 50 in each round, so 3rd round is 3 x 50 swim/kick @ :10 rest, desc 1-3
No rest between sets, check HR after 3rd set, then 1:00 rest
Everybody together, 2 sets of:
1 x 100 swim choice, but 1st 25 is fly drill
3 x 75 @ 1:15 25 swim fly, 50 kick on back (UDK past flags)
1 x 12525 swim fly, 75 drill/swim/drill in primary stroke, then last 25 kick FAST on back
:30 rest between sets, check HR
Distance-
3 sets of:
1 x 325 swim free get time @ 4:15
1 x 325 swim free- faster, @ 4:15
1 x 350 swim free- faster than time from 1st 325
:30 rest between sets, check HR; 2nd set is pull
Sr. Silver-
8 rounds of:
25/50/25, all @ :40/1:00/40- hold pace from 25, last 25 FT-Pace
1 x 150 swim free, last 50 kick, get time desc 1-4's
Jr. Gold-
LONG SWIM:
Distance set above???
Or...
2 times through:
1 x 800
250 IM (last 50 kick)
150 backstroke- go 25 drill 50 swim IM tempo
Then 400 swim free smooth/mile pace by 100's
Everybody finishes up with:
75's swim IM @ 1:20 desc 1-3
100's swim with shnorkels @ 1:10, or 1:15 or 1:20
Do an excellent job in school today and be sure to remind your parents about the holiday schedule. Have a great day!
1:00 rest
3 sets of, all @ :10 rest-
1 x 150- drill/skulling by 25's
1 x 100- drill/kick by 50's- neg split the kick, UDK to 6 yards
1* x 50 swim/kick by 25's, desc as you go through the 3 sets
*add 1 x 50 in each round, so 3rd round is 3 x 50 swim/kick @ :10 rest, desc 1-3
No rest between sets, check HR after 3rd set, then 1:00 rest
Everybody together, 2 sets of:
1 x 100 swim choice, but 1st 25 is fly drill
3 x 75 @ 1:15 25 swim fly, 50 kick on back (UDK past flags)
1 x 12525 swim fly, 75 drill/swim/drill in primary stroke, then last 25 kick FAST on back
:30 rest between sets, check HR
Distance-
3 sets of:
1 x 325 swim free get time @ 4:15
1 x 325 swim free- faster, @ 4:15
1 x 350 swim free- faster than time from 1st 325
:30 rest between sets, check HR; 2nd set is pull
Sr. Silver-
8 rounds of:
25/50/25, all @ :40/1:00/40- hold pace from 25, last 25 FT-Pace
1 x 150 swim free, last 50 kick, get time desc 1-4's
Jr. Gold-
LONG SWIM:
Distance set above???
Or...
2 times through:
1 x 800
250 IM (last 50 kick)
150 backstroke- go 25 drill 50 swim IM tempo
Then 400 swim free smooth/mile pace by 100's
Everybody finishes up with:
75's swim IM @ 1:20 desc 1-3
100's swim with shnorkels @ 1:10, or 1:15 or 1:20
Do an excellent job in school today and be sure to remind your parents about the holiday schedule. Have a great day!
Monday, November 19, 2018
Monday Afternoon, November 19, 2018- PM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling by 25's
1:00 rest
With fins, 2 sets of (2nd set can be without fins if you'd like):
6 x 25 @ :40-
2- choice free drill
1- fish dolphin kick drill
6 x 25 @ :40-
2- choice drill in primary stroke, NO FREE
1- kick on back, FAST UDK to 10y, then choice kick to the end
Check HR after each set, no additional rest between sets.
30/20/10, all @ 2:00 rest-
swim can be 450 free then 150 NO FREE
pull is 250 pull with shnorkel & buoy, then 150 with paddles, desc those 3 x 50 to what you can
kick is 150 on back (focus on UDK past flags), then 50 kick with boards easy/FAST by 25's
Check HR after each
The Good, the Bad, the Ugly...and the IMPORTANT- take notes
Until 6:30, work on...
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for the week ahead. Have a great day!
1:00 rest
With fins, 2 sets of (2nd set can be without fins if you'd like):
6 x 25 @ :40-
2- choice free drill
1- fish dolphin kick drill
6 x 25 @ :40-
2- choice drill in primary stroke, NO FREE
1- kick on back, FAST UDK to 10y, then choice kick to the end
Check HR after each set, no additional rest between sets.
30/20/10, all @ 2:00 rest-
swim can be 450 free then 150 NO FREE
pull is 250 pull with shnorkel & buoy, then 150 with paddles, desc those 3 x 50 to what you can
kick is 150 on back (focus on UDK past flags), then 50 kick with boards easy/FAST by 25's
Check HR after each
The Good, the Bad, the Ugly...and the IMPORTANT- take notes
Until 6:30, work on...
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for the week ahead. Have a great day!
Sunday, November 18, 2018
Monday Morning, November 19, 2018- Jr. Gold, Sr. Gold & Sr. Silver @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skull- by 25's
1:00 rest
With fins, 2 sets of:
6 x 25 @ :40-
2, choice freestyle drill
1- "fish dolphin kick" drill on side- only 2 breaths for the 25
6 x 25 @ :40
2- choice drill in primary stroke, NO FREE @ :40
1- kick on back with FAST UDK to halfway @ :40
Check HR after 1st set, then continue right into 2nd set (no extra rest between sets)
1:00 rest after 2nd set, check HR then take fins off.
Your choice of:
A) 30/20/10 @ 2:00 rest
The swim is straight free or back, 250 smooth & strong then 150 desc by 50's (800 free/800 back- ok)
The pull is with shnorkels; 250 no paddles, then 150 WITH PADDLES- alternate for 20 minutes
The kick is 150 on back, focus on UDK past the flags, then 50 with boards neg split;
OR....
3 sets of 18 x 50 as follows:
6 x 50 swim
6 x 50 pull with shnorkels & choice equipment (paddles for 2 at a time only)
6 x 50 kick on back (middle 2 with boards)
Sr.'s, go 1st round @ :50, 2nd round @ :45, 3rd round of 18 x 50 @ :40
Jr. Gold go @ :55/:50/:45- by rounds of 18
Check HR immediately after finishing, then one minute later ("OML"); then...
The GOOD, the BAD and the UGLY from the meet...
Until 7a or 7:30a, finish up with...
VDK for 2 minutes, :25 mod/:05 FAST, then :20/:10, then :15/:15, :10/:20
1 x 250 swim free br 3/7 by 50's with SWAMP TURNS (focus on using the UDK's to get you going)
4 x 50 kick on back (UDK's to 10 yards, smooth/FAST by wall) @ :55 (@ :50 if not making 10y in 2nd set, @ 1:00 in 2nd set if made 10y)
At 7:30 check HR and go a 100 easy choice drill.
Check your HR before you get out. Do a great job in school today- short week this week, make the most of each day. Regular schedule this week through Wednesday Morning; NO WEDNESDAY PM, then Thursday Morning (then off until Saturday AM!). Don't blow anything off this week- not school, not workout. Have a great day!
1:00 rest
With fins, 2 sets of:
6 x 25 @ :40-
2, choice freestyle drill
1- "fish dolphin kick" drill on side- only 2 breaths for the 25
6 x 25 @ :40
2- choice drill in primary stroke, NO FREE @ :40
1- kick on back with FAST UDK to halfway @ :40
Check HR after 1st set, then continue right into 2nd set (no extra rest between sets)
1:00 rest after 2nd set, check HR then take fins off.
Your choice of:
A) 30/20/10 @ 2:00 rest
The swim is straight free or back, 250 smooth & strong then 150 desc by 50's (800 free/800 back- ok)
The pull is with shnorkels; 250 no paddles, then 150 WITH PADDLES- alternate for 20 minutes
The kick is 150 on back, focus on UDK past the flags, then 50 with boards neg split;
OR....
3 sets of 18 x 50 as follows:
6 x 50 swim
6 x 50 pull with shnorkels & choice equipment (paddles for 2 at a time only)
6 x 50 kick on back (middle 2 with boards)
Sr.'s, go 1st round @ :50, 2nd round @ :45, 3rd round of 18 x 50 @ :40
Jr. Gold go @ :55/:50/:45- by rounds of 18
Check HR immediately after finishing, then one minute later ("OML"); then...
The GOOD, the BAD and the UGLY from the meet...
Until 7a or 7:30a, finish up with...
VDK for 2 minutes, :25 mod/:05 FAST, then :20/:10, then :15/:15, :10/:20
1 x 250 swim free br 3/7 by 50's with SWAMP TURNS (focus on using the UDK's to get you going)
4 x 50 kick on back (UDK's to 10 yards, smooth/FAST by wall) @ :55 (@ :50 if not making 10y in 2nd set, @ 1:00 in 2nd set if made 10y)
At 7:30 check HR and go a 100 easy choice drill.
Check your HR before you get out. Do a great job in school today- short week this week, make the most of each day. Regular schedule this week through Wednesday Morning; NO WEDNESDAY PM, then Thursday Morning (then off until Saturday AM!). Don't blow anything off this week- not school, not workout. Have a great day!
Friday, November 16, 2018
Thursday Morning, November 15, 2018- AM Sr. G/Sr. S/Jr.G
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/swim by 25's
1:00 rest
After warmup....
Jr. Gold-
3 x 50 swim/kick by 25's @ :55 (FAST turn), desc 1-3
4 x 50 swim at 200 Goal Pace @ 1:10*
1 x 150 swim free br3 @ 2:30- hand touch at 75 for STRONG neg split
No additional rest between sets, check HR after last 50 in each round & 150
*Gets :05 faster by round, so 5th round is @ :50- can be free in 5th round; primary stroke 1-4
Finish up with...
24 x 25 with fins @ :40- "the usual;" as usual, make the fast stuff FAST!
Sr. Gold/Sr. Silver-
Meet prep work- turns, breakouts, building kick, etc...
4 sets of:
3 x 50 swim/kick by 25's choice (FAST turns), desc 1-3 @ :55
4 x 50 swim at 200 Goal Pace @ 1:05*
2nd set @ :55; 3rd set @ :45; 4th set @ :10 rest
100 easy drill/skulling by 25's between sets, check HR
After 4th set, get right into 4 sets of:
4 x 25's from midpool, working FAST turns
1 x 125 swim free br 3 @ 1:45
1 x 125 swim free br 3 @ 1:35
1 x 125 swim free br 3 @ 1:25
No rest between sets, check HR when you can
1:00 rest
Finish up with...
24 x 25 @ :40 with fins- "the usual."
Warmdown well before you get out. Rest up today and make good use of your time off. Get excited to rest at the meet this weekend & have a great day!
1:00 rest
After warmup....
Jr. Gold-
3 x 50 swim/kick by 25's @ :55 (FAST turn), desc 1-3
4 x 50 swim at 200 Goal Pace @ 1:10*
1 x 150 swim free br3 @ 2:30- hand touch at 75 for STRONG neg split
No additional rest between sets, check HR after last 50 in each round & 150
*Gets :05 faster by round, so 5th round is @ :50- can be free in 5th round; primary stroke 1-4
Finish up with...
24 x 25 with fins @ :40- "the usual;" as usual, make the fast stuff FAST!
Sr. Gold/Sr. Silver-
Meet prep work- turns, breakouts, building kick, etc...
4 sets of:
3 x 50 swim/kick by 25's choice (FAST turns), desc 1-3 @ :55
4 x 50 swim at 200 Goal Pace @ 1:05*
2nd set @ :55; 3rd set @ :45; 4th set @ :10 rest
100 easy drill/skulling by 25's between sets, check HR
After 4th set, get right into 4 sets of:
4 x 25's from midpool, working FAST turns
1 x 125 swim free br 3 @ 1:45
1 x 125 swim free br 3 @ 1:35
1 x 125 swim free br 3 @ 1:25
No rest between sets, check HR when you can
1:00 rest
Finish up with...
24 x 25 @ :40 with fins- "the usual."
Warmdown well before you get out. Rest up today and make good use of your time off. Get excited to rest at the meet this weekend & have a great day!
Thursday, November 15, 2018
Wednesday Afternoon, November 14, 2018- PM Jr. Gold @ DS
Same kick set as AM Sr. Silver on Wed 11/14, one group may go 75's @ 1:50
Finish with 24 x 25 @ :40- "the usual" before you warmdown.
Modified Race Day tomorrow, then the meet this weekend- get excited to race it up at Swim & Rock! Do an excellent job with your HW tonight. Have a great day!
Finish with 24 x 25 @ :40- "the usual" before you warmdown.
Modified Race Day tomorrow, then the meet this weekend- get excited to race it up at Swim & Rock! Do an excellent job with your HW tonight. Have a great day!
Wednesday, November 14, 2018
Wednesday Morning, November 14, 2018- AM/PM Sr. Silver @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim by 50's
1:00 rest
6 x 150 as follows:
odds- 50 kick free on back, 100 swim/drill by 25's (FAST turns) @ 2:30
evens- 50 kick with boards NO FREE, 100 swim/drill NO FREE (same FAST turns) @ 2:45
1:00 rest, check HR
3 sets of (odd sets with boards, 2nd set on back)
6 x 75 @ 1:40-
1- 25 kick FAST, 50 choice
2- 50 kick FAST, 25 easy choice kick (keep boards for next 75)
3- 75 kick all out FAST for time
4-6, same as 1-3
After 1st set, BROKEN 100 (25/50/25 @ :10 rest, with boards)
After 2nd set, BROKEN 150 (3 x 50 @ :10 rest, on back)
After 3rd set, BROKEN 200 (75/50/75, @ :15 rest)
50 easy drill between sets.
After 3rd set, check HR then...
6 x 50 swim/kick by 25's @ :55
4 x 50 swim/kick by 25's @ :50
2 x 50 swim/kick by 25's @ :45
2 x 50- as above @ :55
4 x 50- as above @ :50
6 x 50- as above @ :45
1:00 rest, check HR
Until 7:30a, finish up with...
75's @ 2:00, "partner style" race- 25 RACE kick against your partner, whomever loses has to do a 50 in their 4th best stroke (winner can skip the last 50); we're do several different versions of this, all @ 2:00
Warmdown before you get out. Do an excellent job in school today and get excited to race this weekend. Have a great day!
1:00 rest
6 x 150 as follows:
odds- 50 kick free on back, 100 swim/drill by 25's (FAST turns) @ 2:30
evens- 50 kick with boards NO FREE, 100 swim/drill NO FREE (same FAST turns) @ 2:45
1:00 rest, check HR
3 sets of (odd sets with boards, 2nd set on back)
6 x 75 @ 1:40-
1- 25 kick FAST, 50 choice
2- 50 kick FAST, 25 easy choice kick (keep boards for next 75)
3- 75 kick all out FAST for time
4-6, same as 1-3
After 1st set, BROKEN 100 (25/50/25 @ :10 rest, with boards)
After 2nd set, BROKEN 150 (3 x 50 @ :10 rest, on back)
After 3rd set, BROKEN 200 (75/50/75, @ :15 rest)
50 easy drill between sets.
After 3rd set, check HR then...
6 x 50 swim/kick by 25's @ :55
4 x 50 swim/kick by 25's @ :50
2 x 50 swim/kick by 25's @ :45
2 x 50- as above @ :55
4 x 50- as above @ :50
6 x 50- as above @ :45
1:00 rest, check HR
Until 7:30a, finish up with...
75's @ 2:00, "partner style" race- 25 RACE kick against your partner, whomever loses has to do a 50 in their 4th best stroke (winner can skip the last 50); we're do several different versions of this, all @ 2:00
Warmdown before you get out. Do an excellent job in school today and get excited to race this weekend. Have a great day!
Tuesday, November 13, 2018
Tuesday, November 13, 2018- PM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
9 x 50 @ 1:05- odds are drill/swim by 25's, evens are all kick with boards, desc 1-4
9 x 50 @ :55- odds are kick on back (UDK past flags!), evens are swim/kick choice
9 x 50 @ :45- odds are swim free neg split, evens are swim IM order by 25's
6 x 150 kick as follows:
odds- 100 kick on back (UDK), 50 kick FAST with boards free @ 2:50
evens- 100 kick IM on back (UDK!), 50 kick with boards in 4th best stroke NO FREE @ 2:50
1:00 rest, check HR
LONG SWIM-
4 times through:
300 swim IM (3 x 100's IM), desc 1-3, last 25 is kick free on back
150 swim- IM order by round (1st time through is fly, 2nd time through is back, 3rd time is breast, 4th time through is free)- go each 150 as follows: 75 swim (desc 25's 1-3), 25 drill, 50 swim FAST
1:00 rest after 4th time through, check HR
If there is time,
125's swim free with shnorkel @ 2:00 desc 1-3's
Warmdown an easy 150 drill before you get out. Do an excellent job with your HW tonight and get excited for the meet this weekend. Have a great day!
1:00 rest
9 x 50 @ 1:05- odds are drill/swim by 25's, evens are all kick with boards, desc 1-4
9 x 50 @ :55- odds are kick on back (UDK past flags!), evens are swim/kick choice
9 x 50 @ :45- odds are swim free neg split, evens are swim IM order by 25's
6 x 150 kick as follows:
odds- 100 kick on back (UDK), 50 kick FAST with boards free @ 2:50
evens- 100 kick IM on back (UDK!), 50 kick with boards in 4th best stroke NO FREE @ 2:50
1:00 rest, check HR
LONG SWIM-
4 times through:
300 swim IM (3 x 100's IM), desc 1-3, last 25 is kick free on back
150 swim- IM order by round (1st time through is fly, 2nd time through is back, 3rd time is breast, 4th time through is free)- go each 150 as follows: 75 swim (desc 25's 1-3), 25 drill, 50 swim FAST
1:00 rest after 4th time through, check HR
If there is time,
125's swim free with shnorkel @ 2:00 desc 1-3's
Warmdown an easy 150 drill before you get out. Do an excellent job with your HW tonight and get excited for the meet this weekend. Have a great day!
Tuesday Morning, November 13, 2018- Sr. Gold, Sr. Silver & Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- drill/kick on back by 50's
1:00 rest
9 x 50 @ 1:00- odds drill/swim, evens kick with boards desc 1-3
9 x 50 @ :50- odds kick on back desc 1-5, evens swim/kick NO FREE
9 x 50 @ :40- odds swim free br3 with FAST TURNS, evens swim IM order by 25's
8 x 150 as follows:
Sr. Gold&Silver-
Kick @ 2:30 (@ 2:40 if necessary)- 100 on back, fast turns & breakouts, then last 50 kick FAST with boards
Jr. Gold-
Odds are swim free br 3, desc the 50's 1-3;
Evens are in primary stroke, go 50 swim 200 setup, 50 kick easy FAST by 25's, :10 rest, last 50 swim FAST, all @ 3:00
1:00 rest, check HR
Sr. Gold/Silver:
Distance, 4 sets of
400 swim free strong neg split, hand touch and :10 rest, then 150 swim free FAST
After 4th time through...
16 x 100 swim at pace, go 6 of 2, and 4 of your strongest event
OR.....6 sets of:
3 x 100 @ 1:40- 1st 50 swim at 2nd 50 split of 100 Goal Time, 2nd 50 is drill (same stroke)
1 x 50 swim same stroke as 100's, FASTER, @ 1:00
1 x 150 pull free with choice equipment @ 3:00, desc 50's 1-3 to what you can
No extra rest between sets, check HR when you can.
Jr. Gold:
LONG SWIM-
4 sets of (Aryan, Augustine, Michael & Samantha go 3 rounds):
400 swim IM- 4 x 100 IM's desc 1-4 to giddy up, last 25 in each 100 is kick free on back,
150 swim IM order by round (fly after 1st round, back after 2nd round, breast after 3rd round, then free for JP & Elena); go 75 swim, 25 drill, and last 50 swim FAST
1:00 rest, check HR after last time through.
Until 7:00a, finish up with...
100's swim free at pace in sets of 4 @ 1:45.
Warm down an easy 150 drill/choice by 25's before you get out. Do an excellent job in school today and get excited to race this weekend. Start thinking about what you want out of your swimming this SCY season. Have a great day!
1:00 rest
9 x 50 @ 1:00- odds drill/swim, evens kick with boards desc 1-3
9 x 50 @ :50- odds kick on back desc 1-5, evens swim/kick NO FREE
9 x 50 @ :40- odds swim free br3 with FAST TURNS, evens swim IM order by 25's
8 x 150 as follows:
Sr. Gold&Silver-
Kick @ 2:30 (@ 2:40 if necessary)- 100 on back, fast turns & breakouts, then last 50 kick FAST with boards
Jr. Gold-
Odds are swim free br 3, desc the 50's 1-3;
Evens are in primary stroke, go 50 swim 200 setup, 50 kick easy FAST by 25's, :10 rest, last 50 swim FAST, all @ 3:00
1:00 rest, check HR
Sr. Gold/Silver:
Distance, 4 sets of
400 swim free strong neg split, hand touch and :10 rest, then 150 swim free FAST
After 4th time through...
16 x 100 swim at pace, go 6 of 2, and 4 of your strongest event
OR.....6 sets of:
3 x 100 @ 1:40- 1st 50 swim at 2nd 50 split of 100 Goal Time, 2nd 50 is drill (same stroke)
1 x 50 swim same stroke as 100's, FASTER, @ 1:00
1 x 150 pull free with choice equipment @ 3:00, desc 50's 1-3 to what you can
No extra rest between sets, check HR when you can.
Jr. Gold:
LONG SWIM-
4 sets of (Aryan, Augustine, Michael & Samantha go 3 rounds):
400 swim IM- 4 x 100 IM's desc 1-4 to giddy up, last 25 in each 100 is kick free on back,
150 swim IM order by round (fly after 1st round, back after 2nd round, breast after 3rd round, then free for JP & Elena); go 75 swim, 25 drill, and last 50 swim FAST
1:00 rest, check HR after last time through.
Until 7:00a, finish up with...
100's swim free at pace in sets of 4 @ 1:45.
Warm down an easy 150 drill/choice by 25's before you get out. Do an excellent job in school today and get excited to race this weekend. Start thinking about what you want out of your swimming this SCY season. Have a great day!
Monday, November 12, 2018
Monday Afternoon, November 12, 2018- PM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
4 x 75 @ 1:25- 25 body position kick, 50 choice breaststroke drill
3 x 100 @ 1:50- 50 ra2 la2 freestyle drill, 50 2 kicks 1 pull breaststroke drill
12 x 25 @ :40- 1&2 are sit & spin drill, #3 is swim backstroke, "200 setup style"
6 x 75 swim back/breast/free by 25's, 2 @ 1:25 (desc), 2 @ 1:15 (desc again), 2 @ 1:05- make the interval
1:00 rest, check HR
12 x 150 as follows:
1- 50 kick FAST with boards, 100 swim IM
2- 100 kick on back, 50 swim neg split in 4th best stroke
3- all kick FAST with boards
4- swim free br 3 (except br 5 at 75-125), BIG negative split
Go 4 @ 2:45, 4 @ 2:35 and 4 @ 2:25
1:00 rest after #12; check HR after every 4th 150 (swim free)
With fins, four rounds of:
6 x 25 @ :40-
odds, swim build to furiously FAST finish
evens- 15M swim all out FAST, last 10 yards drill
After #6, continue right into...
1 x 50 LUNGBUSTER/swim by 25's- how fast can you go? Can you equal your 50 SCY best time? Be faster than your 50 SCY best time?!?
If there is time, until 6:30 p.m., finish up with...
75's swim free with shnorkels-
3 @ 1:10 (1:15) desc 1-3 to what you can; then #4 is swim free @ :55 (1:00)
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited to race this weekend. Have a great day!
1:00 rest
4 x 75 @ 1:25- 25 body position kick, 50 choice breaststroke drill
3 x 100 @ 1:50- 50 ra2 la2 freestyle drill, 50 2 kicks 1 pull breaststroke drill
12 x 25 @ :40- 1&2 are sit & spin drill, #3 is swim backstroke, "200 setup style"
6 x 75 swim back/breast/free by 25's, 2 @ 1:25 (desc), 2 @ 1:15 (desc again), 2 @ 1:05- make the interval
1:00 rest, check HR
12 x 150 as follows:
1- 50 kick FAST with boards, 100 swim IM
2- 100 kick on back, 50 swim neg split in 4th best stroke
3- all kick FAST with boards
4- swim free br 3 (except br 5 at 75-125), BIG negative split
Go 4 @ 2:45, 4 @ 2:35 and 4 @ 2:25
1:00 rest after #12; check HR after every 4th 150 (swim free)
With fins, four rounds of:
6 x 25 @ :40-
odds, swim build to furiously FAST finish
evens- 15M swim all out FAST, last 10 yards drill
After #6, continue right into...
1 x 50 LUNGBUSTER/swim by 25's- how fast can you go? Can you equal your 50 SCY best time? Be faster than your 50 SCY best time?!?
If there is time, until 6:30 p.m., finish up with...
75's swim free with shnorkels-
3 @ 1:10 (1:15) desc 1-3 to what you can; then #4 is swim free @ :55 (1:00)
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited to race this weekend. Have a great day!
Monday Morning, November 12, 2018- AM Jr. Gold, Sr. Gold & AM Sr. Silver @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick by 25's
1:00 rest
4 x 75 @ 1:20- 25 body position kick, 50 choice breaststroke drill
3 x 100 @ 1:45- 50 ra2 la2 free drill, 50 2 kicks 1 pull breaststroke
12 x 25 @ :35- sit & spin backstroke drill, except #'s 4, 8 & 12 are swim at 200 set up
6 x 75 swim back/breast/free by 25's- 2 @ 1:20 desc; 2 @ 1:10, and 2 @ 1:00
:30 rest, put fins on...
8 x 50 @ 1:00
odds, choice fly drill/kick FAST UDK to 10M, then dolph kick on side
evens, swim fly build to FAST turn, then FAST UDK to 10M, then dolph kick on side
1:00 rest, check HR
Jr. Gold-
12 x 150 as follows:
1- 50 kick FAST, 100 swim IM
2- 100 kick FAST, 50 swim in 4th best stroke
3- all kick FAST
3 @ 2:40, 3 @ 2:30, 3 @ 2:20, 3 @ 2:10
Sr. Gold/Sr. Silver-
8 x 100 @ 1:40-
odds, swim/kick by 50's in 4th best stroke NO FREE
evens, all kick with boards desc 1-4 to something juicy!
1:00 rest, check HR
12 x 100 as follows:
1- fly/50 back/25 breast @ 1:35
2- 25 back/50 breast/25 free @ 1:35
3- 25 breast/50 free/25 fly @ 1:35
:30 rest after #3, check HR; then...
BROKEN 100 IM as follows:
1st set: 25 fly/50 back-breast/25 free- all @ :10 rest
2nd set: 50 fly-back/25 breast/25 free, all @ :10 rest
3rd set: 50 fly-back/50 breast-free, :10 rest
4th set: straight 100 IM swim for time- RACE!
Interval for 100's 1-3 gets :05 faster by round of 3; 1:00 rest Broken 100
With fins, everybody finish up with...
"the usual," except after each set of 4...
1 x 50 LUNGBUSTER/swim FAST by 25's @ 1:00
100 easy drill before you get out. Do an excellent job in school today, get excited to race this weekend. Have a great day!
1:00 rest
4 x 75 @ 1:20- 25 body position kick, 50 choice breaststroke drill
3 x 100 @ 1:45- 50 ra2 la2 free drill, 50 2 kicks 1 pull breaststroke
12 x 25 @ :35- sit & spin backstroke drill, except #'s 4, 8 & 12 are swim at 200 set up
6 x 75 swim back/breast/free by 25's- 2 @ 1:20 desc; 2 @ 1:10, and 2 @ 1:00
:30 rest, put fins on...
8 x 50 @ 1:00
odds, choice fly drill/kick FAST UDK to 10M, then dolph kick on side
evens, swim fly build to FAST turn, then FAST UDK to 10M, then dolph kick on side
1:00 rest, check HR
Jr. Gold-
12 x 150 as follows:
1- 50 kick FAST, 100 swim IM
2- 100 kick FAST, 50 swim in 4th best stroke
3- all kick FAST
3 @ 2:40, 3 @ 2:30, 3 @ 2:20, 3 @ 2:10
Sr. Gold/Sr. Silver-
8 x 100 @ 1:40-
odds, swim/kick by 50's in 4th best stroke NO FREE
evens, all kick with boards desc 1-4 to something juicy!
1:00 rest, check HR
12 x 100 as follows:
1- fly/50 back/25 breast @ 1:35
2- 25 back/50 breast/25 free @ 1:35
3- 25 breast/50 free/25 fly @ 1:35
:30 rest after #3, check HR; then...
BROKEN 100 IM as follows:
1st set: 25 fly/50 back-breast/25 free- all @ :10 rest
2nd set: 50 fly-back/25 breast/25 free, all @ :10 rest
3rd set: 50 fly-back/50 breast-free, :10 rest
4th set: straight 100 IM swim for time- RACE!
Interval for 100's 1-3 gets :05 faster by round of 3; 1:00 rest Broken 100
With fins, everybody finish up with...
"the usual," except after each set of 4...
1 x 50 LUNGBUSTER/swim FAST by 25's @ 1:00
100 easy drill before you get out. Do an excellent job in school today, get excited to race this weekend. Have a great day!
Sunday, November 11, 2018
Sunday Evening, November 11, 2018- Combined Jr. Gold @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/swim/kick by 25's
1:00 rest
2 sets of- 1 set primary stroke, 1 set in 4th best stroke:
4 x 25 drill @ :35
4 x 50 drill/kick by 25's @ 1:00- build kick to FAST
4 x 25 @ :40- odds different drill, evens swim build to FAST
4 x "out & backs" @ :40- swim out, forward ss, then kick on back back to the wall
:30 rest between sets, check HR
With fins (where noted), 3 sets of:
3 x 150 swim descend 1-3 to something juicy @ 2:40 with fins
3 x 75 swim IM (NO FINS) @ 1:40 swim desc 1-3
3 x 50 LUNGBUSTER/swim by 25's- WITH FINS @ 1:20, desc 1-3 to 50 SCY Goal Time
1 set primary stroke, 1 set 4th best stroke, 1 set free
Check HR after each round
Until 7:30 p.m., finish up with...
75's swim free with shnorkel- add 1 piece of equipment in each round (buoys, paddles, bands...)
3 @ 1:15 desc, 1 @ 1:00;
3 @ 1:15 (desc), 1 @ :55;
3 @ 1:15 (desc), 1 swim for time (NO PADDLES here)
1:00 rest between sets, check HR
100 easy before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!
1:00 rest
2 sets of- 1 set primary stroke, 1 set in 4th best stroke:
4 x 25 drill @ :35
4 x 50 drill/kick by 25's @ 1:00- build kick to FAST
4 x 25 @ :40- odds different drill, evens swim build to FAST
4 x "out & backs" @ :40- swim out, forward ss, then kick on back back to the wall
:30 rest between sets, check HR
With fins (where noted), 3 sets of:
3 x 150 swim descend 1-3 to something juicy @ 2:40 with fins
3 x 75 swim IM (NO FINS) @ 1:40 swim desc 1-3
3 x 50 LUNGBUSTER/swim by 25's- WITH FINS @ 1:20, desc 1-3 to 50 SCY Goal Time
1 set primary stroke, 1 set 4th best stroke, 1 set free
Check HR after each round
Until 7:30 p.m., finish up with...
75's swim free with shnorkel- add 1 piece of equipment in each round (buoys, paddles, bands...)
3 @ 1:15 desc, 1 @ 1:00;
3 @ 1:15 (desc), 1 @ :55;
3 @ 1:15 (desc), 1 swim for time (NO PADDLES here)
1:00 rest between sets, check HR
100 easy before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!
Saturday, November 10, 2018
Saturday Morning, November 10, 2018- Combined Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling, by 25's
1:00 rest
Quick talk about backstroke-
Rotate on LONG AXIS;
Head stays still (look for eyebrows);
Roll hips evenly to maintain the tempo of the stroke.
With fins:
6 x 25 kick on back @ :40- odds are dolph kick, evens are free kick- feel difference on your short/long axis
6 x 50 @ 1:00- 25 ra 25 la backstroke drill
6 x 25 sit & spin backstroke drill- feel power from lower body, spin arms consistently
:30 rest, take fins off
8 x 75 @ 1:30-
25 3str-6k drill, 50 swim backstroke desc 1-3's
1:00 rest, check HR
16 x 100 as follows:
2- swim free br 3 @ 1:15 (desc if you can) or 1:20- should be tight interval!
2- swim back/breast by 50's (IM style) @ 1:40 desc 1-2 to something juicy!
No rest between sets of 4, check HR after #4 in each set.
8 x 25 @ :40- odds drill, evens swim some sort of easy/FAST or FAST/easy- maybe fly here?
TEST SET-
3 x 350 swim IM (75 of each, then 50 kick free with boards), desc 1-3 to all out FAST
Until 10 a.m., finish up with...
freestyle pulling- go 50 with shnorkels & paddles, then take paddles off & descend the next 2 x 50's.
100 easy drill before you get out. Do an excellent job with your HW this weekend- and with drylands today. Tomorrow night at Ida Lee, 6-7:30p. Have a great day!
1:00 rest
Quick talk about backstroke-
Rotate on LONG AXIS;
Head stays still (look for eyebrows);
Roll hips evenly to maintain the tempo of the stroke.
With fins:
6 x 25 kick on back @ :40- odds are dolph kick, evens are free kick- feel difference on your short/long axis
6 x 50 @ 1:00- 25 ra 25 la backstroke drill
6 x 25 sit & spin backstroke drill- feel power from lower body, spin arms consistently
:30 rest, take fins off
8 x 75 @ 1:30-
25 3str-6k drill, 50 swim backstroke desc 1-3's
1:00 rest, check HR
16 x 100 as follows:
2- swim free br 3 @ 1:15 (desc if you can) or 1:20- should be tight interval!
2- swim back/breast by 50's (IM style) @ 1:40 desc 1-2 to something juicy!
No rest between sets of 4, check HR after #4 in each set.
8 x 25 @ :40- odds drill, evens swim some sort of easy/FAST or FAST/easy- maybe fly here?
TEST SET-
3 x 350 swim IM (75 of each, then 50 kick free with boards), desc 1-3 to all out FAST
Until 10 a.m., finish up with...
freestyle pulling- go 50 with shnorkels & paddles, then take paddles off & descend the next 2 x 50's.
100 easy drill before you get out. Do an excellent job with your HW this weekend- and with drylands today. Tomorrow night at Ida Lee, 6-7:30p. Have a great day!
Friday, November 9, 2018
Friday, November 9- 2018- AM Jr. Gold, Sr. Silver & Sr. Gold @ DS
Meet Warmup, then...
RACE DAY!!!!
2 times through, @ 4:00 (2 heats, 3 groups in each heat):
200 fast for time (FFT)
175 FFT/25 easy
150 FFT/50 easy
125 FFT/75 easy
100 FFT/100 easy
1st round is primary stroke NO FREE, 2nd round is choice- can be IM, but drop your best stroke in each one first
Warmdown well before you get out. Do an excellent job in school today and get excited for the workouts this weekend. Have a great day!
RACE DAY!!!!
2 times through, @ 4:00 (2 heats, 3 groups in each heat):
200 fast for time (FFT)
175 FFT/25 easy
150 FFT/50 easy
125 FFT/75 easy
100 FFT/100 easy
1st round is primary stroke NO FREE, 2nd round is choice- can be IM, but drop your best stroke in each one first
Warmdown well before you get out. Do an excellent job in school today and get excited for the workouts this weekend. Have a great day!
Thursday, November 8, 2018
Thursday Afternoon, November 8, 2018- Sr. Gold & Sr. Silver @ DS
1 x 900- 200 drill/swim by 25's, 100 kick on back- focus on UDK's
1:00 rest
15-20 minutes as you feel, include some "4th best stroke"
Finish with 6 half pool sprints- all kick, partner style @ :35 or :40
1:00 rest
15 x 50 kick @ 1:00- 1 FAST 1 easy, bank the rest
1 x 300 drill/kick on back choice by 50's
6 x 100 swim or pull free with shnorkels & choice equipment @ 1:30 desc 1-3's
1:00 rest
2 sets of (1 free, 1 primary kick or choice kick, but NO FREE)
3 x 150 kick on back desc 1-3 @ 3:00, focus on UDK's and make #3 juicy! Get time
4 x 50 choice @ :10 rest AR
Pseudo BROKEN 200 Kick: 75 kick FFT-50 easy choice @ 3:00/75 kick FFT- 2 x 75's should add up to faster than the 150's on your back above
Warmdown well before you get out so your ready for RACE DAY tomorrow morning. Do an excellent job with your HW tonight and take care of yourselves away from the pool. Have a great day!
1:00 rest
15-20 minutes as you feel, include some "4th best stroke"
Finish with 6 half pool sprints- all kick, partner style @ :35 or :40
1:00 rest
15 x 50 kick @ 1:00- 1 FAST 1 easy, bank the rest
1 x 300 drill/kick on back choice by 50's
6 x 100 swim or pull free with shnorkels & choice equipment @ 1:30 desc 1-3's
1:00 rest
2 sets of (1 free, 1 primary kick or choice kick, but NO FREE)
3 x 150 kick on back desc 1-3 @ 3:00, focus on UDK's and make #3 juicy! Get time
4 x 50 choice @ :10 rest AR
Pseudo BROKEN 200 Kick: 75 kick FFT-50 easy choice @ 3:00/75 kick FFT- 2 x 75's should add up to faster than the 150's on your back above
Warmdown well before you get out so your ready for RACE DAY tomorrow morning. Do an excellent job with your HW tonight and take care of yourselves away from the pool. Have a great day!
Thursday Afternoon, November 8, 2018- PM Jr. Gold @ DS
Meet Warmup, then...
RACE DAY!!
3 sets of (1 set primary stroke, 1 set IM, 1 set choice- can be free on choice):
BROKEN 150: 75 swim from a dive- get time & go 50 drill, all @ 3:00; then 2nd 75 swim from a push- add two 75's together for 150 total. Then...,
With fins, 3 x 150 swim desc 1-3 @ 2:40- the goal is to be FASTER than your 2 x 75 add-up from the Broken 150
Warmdown an easy 150 drill/kick choice on back by 25's before you get out. Do an excellent job with your HW tonight and enjoy your day off tomorrow. Saturday Morning here at DS with the combined group- and our TEST SET (3 x 350's IM). Have a great day!
RACE DAY!!
3 sets of (1 set primary stroke, 1 set IM, 1 set choice- can be free on choice):
BROKEN 150: 75 swim from a dive- get time & go 50 drill, all @ 3:00; then 2nd 75 swim from a push- add two 75's together for 150 total. Then...,
With fins, 3 x 150 swim desc 1-3 @ 2:40- the goal is to be FASTER than your 2 x 75 add-up from the Broken 150
Warmdown an easy 150 drill/kick choice on back by 25's before you get out. Do an excellent job with your HW tonight and enjoy your day off tomorrow. Saturday Morning here at DS with the combined group- and our TEST SET (3 x 350's IM). Have a great day!
Thursday Morning, November 8, 2018- Sr.G, Sr.S & Jr.G @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/skulling- by 25's
1:00 rest
With fins:
6 x 75 @ 1:20- 25 fish dolphin drill, 25 ra fly, 25 la fly
8 x 25 @ :35 fly pull with free kick- except #'s 3 & 7 are FAST dolphin kick on back @ :20
4 x 50 @ 1:00- "blow it out the back" fly drill/choice by 25's
1:00 rest, check HR & take fins off; then...
8 x 75 as follows:
odds- 25 swim fly build to FAST turn, 50 choice @ 1:10 (1:15)
evens- swim back/breast ("IM style"), kick free on back @ 1:10 (1:15)
Last 4 x 75 are :05 faster
1:00 rest, check HR
3 rounds of:
(3&1, two times through)
3 x 100 swim 25 fly, middle 50 free br 3/5, last 25 choice NO FREE @ 1:25 (or @ 1:40)
1 x 125 swim free br 3 @ 1:25 (@ 1:35 or 1:40)
After 2nd time through...
1 x 175 swim free br 3- like a 200, 100 s&s, 50 GO, last 25 big kick- target 200 Goal Time, @ 3:00
4 x 50 kick on back @ :55- race pace backstroke turn & breakout (JUICY UDK's!)
1:00 rest between sets, check HR
Until 7a/7:30a, finish up with...
4 x 100 kick @ 1:40- 25bo/50ba(UDK)/25bo- desc 1-4
:15 rest, get a partner...
4 x 25 partner kick @ :40, except #3 is @ :25
:30 extra rest...
1 x 50* kick FFT @ 1:00
*add 1 x 50 to distance each round.
150 easy drill/skulling before you get out. Do an excellent job in school today and get excited for Round II tonight, and RACE DAY tomorrow. Have a great day!
1:00 rest
With fins:
6 x 75 @ 1:20- 25 fish dolphin drill, 25 ra fly, 25 la fly
8 x 25 @ :35 fly pull with free kick- except #'s 3 & 7 are FAST dolphin kick on back @ :20
4 x 50 @ 1:00- "blow it out the back" fly drill/choice by 25's
1:00 rest, check HR & take fins off; then...
8 x 75 as follows:
odds- 25 swim fly build to FAST turn, 50 choice @ 1:10 (1:15)
evens- swim back/breast ("IM style"), kick free on back @ 1:10 (1:15)
Last 4 x 75 are :05 faster
1:00 rest, check HR
3 rounds of:
(3&1, two times through)
3 x 100 swim 25 fly, middle 50 free br 3/5, last 25 choice NO FREE @ 1:25 (or @ 1:40)
1 x 125 swim free br 3 @ 1:25 (@ 1:35 or 1:40)
After 2nd time through...
1 x 175 swim free br 3- like a 200, 100 s&s, 50 GO, last 25 big kick- target 200 Goal Time, @ 3:00
4 x 50 kick on back @ :55- race pace backstroke turn & breakout (JUICY UDK's!)
1:00 rest between sets, check HR
Until 7a/7:30a, finish up with...
4 x 100 kick @ 1:40- 25bo/50ba(UDK)/25bo- desc 1-4
:15 rest, get a partner...
4 x 25 partner kick @ :40, except #3 is @ :25
:30 extra rest...
1 x 50* kick FFT @ 1:00
*add 1 x 50 to distance each round.
150 easy drill/skulling before you get out. Do an excellent job in school today and get excited for Round II tonight, and RACE DAY tomorrow. Have a great day!
Wednesday, November 7, 2018
Wednesday Afternoon, November 7, 2018- PM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick/drill/skulling by 25's
1:00 rest
2 sets of:
4 x 25 3 kick-surf breaststroke drill @ :40
3 x 50 @ 1:00 2k1p breast drill/breast kick on back @ 1:00
4 x 25 breast pull with free kick @ :40
3 x 50 swim back/breast by 25's @ :55 desc 1-3
No rest between sets. Check HR after 3rd set, then...
1 x 300-
25 skulling, 50 choice breaststroke drill, then last 25 swim breaststroke FROM A DIVE build to FAST
1:00 rest
3 sets of:
4 x 75 kick @ 1:30
1- 25 kick FAST with boards, 50 easy swim
2- 50 kick FAST (25 w/boards, 25 on back- UDK), 25 swim easy
3- all kick FAST for time with boards
4- 25 kick FAST, 50 easy choice
1 x 150 swim free br 3, desc 1-3 to all out RACE for time @ 3:00
No extra rest between sets, check HR after each 150.
Until 6p, finish up with...
4 x 75 @ 1:30- same as kick set above, except in your 4th best stroke, @ 1:30
1 x 150 kick for time- all out FAST, 50 on back choice, 50 with boards 4th best stroke, 50 on back choice- all @ 3:00
No extra rest between sets, check HR after each 150 kick
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for RACE DAY tomorrow. Have a great day!
1:00 rest
2 sets of:
4 x 25 3 kick-surf breaststroke drill @ :40
3 x 50 @ 1:00 2k1p breast drill/breast kick on back @ 1:00
4 x 25 breast pull with free kick @ :40
3 x 50 swim back/breast by 25's @ :55 desc 1-3
No rest between sets. Check HR after 3rd set, then...
1 x 300-
25 skulling, 50 choice breaststroke drill, then last 25 swim breaststroke FROM A DIVE build to FAST
1:00 rest
3 sets of:
4 x 75 kick @ 1:30
1- 25 kick FAST with boards, 50 easy swim
2- 50 kick FAST (25 w/boards, 25 on back- UDK), 25 swim easy
3- all kick FAST for time with boards
4- 25 kick FAST, 50 easy choice
1 x 150 swim free br 3, desc 1-3 to all out RACE for time @ 3:00
No extra rest between sets, check HR after each 150.
Until 6p, finish up with...
4 x 75 @ 1:30- same as kick set above, except in your 4th best stroke, @ 1:30
1 x 150 kick for time- all out FAST, 50 on back choice, 50 with boards 4th best stroke, 50 on back choice- all @ 3:00
No extra rest between sets, check HR after each 150 kick
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for RACE DAY tomorrow. Have a great day!
Wednesday Morning, November 7, 2018- Sr. Silver (AM & PM) @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
Warmup in primary stroke...for 20-25 minutes with 50's swim/kick & 75's swim/kick/swim.
Then...
3 sets of:
6 x 75 as follows:
1&4, 25 kick FAST with boards, 50 swim choice @ 1:30
2&5, 25 kick FAST with boards, 25 kick FAST on back, 25 swim easy @ 1:30
#3- kick FAST for time with boards @ 1:30
#6- kick FAST for time with boards, BROKEN (different by round- 3 x 25 @ :10 rest; 50/25 or 25/50- all @ :10 rest
1 x 150 swim free br 3 desc 1-3 @ 2:30
No rest between sets, check HR after 3rd set- 150 free should be max effort in 3rd set.
Check HR, then
3 sets of:
4 x 75 swim in primary stroke @ 1:30-
1- 25 swim FAST 50 drill
2- 50 swim FAST, 25 drill @ 1:30
3- 25 swim FAST, 25 drill to a hand touch, then last 25 swim FAST, all @ 1:30
4- all drill
1 x 150 kick FAST for time in primary stroke @ 3:00
Check HR after each 150 kick
If there is time, until 7:30a, finish up with...
75's swim free br 3 @ 1:10,desc 1-3 with shnorkels.
100 easy drill before you get out. Do an excellent job in school today, get excited for the last couple of workouts for the week tomorrow. Have a great day!
1:00 rest
Warmup in primary stroke...for 20-25 minutes with 50's swim/kick & 75's swim/kick/swim.
Then...
3 sets of:
6 x 75 as follows:
1&4, 25 kick FAST with boards, 50 swim choice @ 1:30
2&5, 25 kick FAST with boards, 25 kick FAST on back, 25 swim easy @ 1:30
#3- kick FAST for time with boards @ 1:30
#6- kick FAST for time with boards, BROKEN (different by round- 3 x 25 @ :10 rest; 50/25 or 25/50- all @ :10 rest
1 x 150 swim free br 3 desc 1-3 @ 2:30
No rest between sets, check HR after 3rd set- 150 free should be max effort in 3rd set.
Check HR, then
3 sets of:
4 x 75 swim in primary stroke @ 1:30-
1- 25 swim FAST 50 drill
2- 50 swim FAST, 25 drill @ 1:30
3- 25 swim FAST, 25 drill to a hand touch, then last 25 swim FAST, all @ 1:30
4- all drill
1 x 150 kick FAST for time in primary stroke @ 3:00
Check HR after each 150 kick
If there is time, until 7:30a, finish up with...
75's swim free br 3 @ 1:10,desc 1-3 with shnorkels.
100 easy drill before you get out. Do an excellent job in school today, get excited for the last couple of workouts for the week tomorrow. Have a great day!
Tuesday, November 6, 2018- PM Sr. Silver @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
Breaststroke drilling with fins (25's & 75's), then...
3 sets of:
3 x 50 swim @ :50
odds- back/breast by 25's- "IM style"
#2- breast/free by 25's
1 x 100 swim free neg split @ 1:30- really get your giddyup going on the 2nd 50 here!
1 x 100 swim IM @ 1:30- last 25 is kick free on back
No rest between sets, check HR after 3rd set
Until 7:30p, finish up with (with Sr.G)...
1 x 50 from a dive- 35y with FAST breakout, cruise the turn @ :50, then last 15 swim FAST finish @ :50
1 x 50 from a dive @ :50- FAST turn
1 x 50 from a dive- same as #1, 35y @ :50, then last 15y @ :50
1 x 50 all drill
1 x 50 swim FAST for time from a dive (BROKEN in odd rounds, :10 rest at 25)
150 easy warmdown before you ob with your HW tonight, make sure you're ready for the week ahead at school. Get excited for a big KICK DAY tomorrow morning. Have a great day!
1:00 rest
Breaststroke drilling with fins (25's & 75's), then...
3 sets of:
3 x 50 swim @ :50
odds- back/breast by 25's- "IM style"
#2- breast/free by 25's
1 x 100 swim free neg split @ 1:30- really get your giddyup going on the 2nd 50 here!
1 x 100 swim IM @ 1:30- last 25 is kick free on back
No rest between sets, check HR after 3rd set
Until 7:30p, finish up with (with Sr.G)...
1 x 50 from a dive- 35y with FAST breakout, cruise the turn @ :50, then last 15 swim FAST finish @ :50
1 x 50 from a dive @ :50- FAST turn
1 x 50 from a dive- same as #1, 35y @ :50, then last 15y @ :50
1 x 50 all drill
1 x 50 swim FAST for time from a dive (BROKEN in odd rounds, :10 rest at 25)
150 easy warmdown before you ob with your HW tonight, make sure you're ready for the week ahead at school. Get excited for a big KICK DAY tomorrow morning. Have a great day!
Tuesday, November 6, 2018- Sr. Gold @ DS
Drylands- same circuit, upstairs
1 x 800- 100 swim, 100 kick- go 400 free, 400 primary stroke
1:00 rest
With fins,
18 x 25 as follows:
2- drill in primary stroke @ :40
1- FAST dolph kick on back @ :20
Take fins off
1 x 400- 75 skulling drill/swim build- get out, last 25 swim FAD, FAST
1:00 rest
3 sets of:
3 x 50 swim build to FAST turn in primary stroke, then drill back @ :50
1* x 100 swim free neg split @ 1:20
*add 1 x 100 in each round (@ 1:10 in 2nd set, then 1:20, 1:10 & @ 1:00 in 3rd round)
1:00 rest after 3rd set, check HR
Until 7:30p, finish up with...
3 x 50 from a dive in heats- odds are FAST/easy/FAST (35 @ :50, then last 15 @ :50); #2 is FAST turn, all @ :50
1 x 50 drill
1 x 50 swim all out FAST for time from a dive (FAD), BROKEN every third round (:10 rest at 25)
Mix up strokes by rounds
100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Enjoy your day off tomorrow, do some yoga. Have a great day!
1 x 800- 100 swim, 100 kick- go 400 free, 400 primary stroke
1:00 rest
With fins,
18 x 25 as follows:
2- drill in primary stroke @ :40
1- FAST dolph kick on back @ :20
Take fins off
1 x 400- 75 skulling drill/swim build- get out, last 25 swim FAD, FAST
1:00 rest
3 sets of:
3 x 50 swim build to FAST turn in primary stroke, then drill back @ :50
1* x 100 swim free neg split @ 1:20
*add 1 x 100 in each round (@ 1:10 in 2nd set, then 1:20, 1:10 & @ 1:00 in 3rd round)
1:00 rest after 3rd set, check HR
Until 7:30p, finish up with...
3 x 50 from a dive in heats- odds are FAST/easy/FAST (35 @ :50, then last 15 @ :50); #2 is FAST turn, all @ :50
1 x 50 drill
1 x 50 swim all out FAST for time from a dive (FAD), BROKEN every third round (:10 rest at 25)
Mix up strokes by rounds
100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Enjoy your day off tomorrow, do some yoga. Have a great day!
Tuesday Afternoon, November 6, 2018- PM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- 3 x 100 reverse IM's drill
1:00 rest
With fins, talk about breaststroke
15 x 25 as follows:
2- breast pull with free kick @ :40
1- FAST dolphin kick on back @ :20!
3 x 100 breast pull with free kick desc 1-3 with flip turns @ 1:40
Take fins off
1 x 400- 75 drill/drill/swim build, last 25 swim FAD, FAST
1:00 rest
LONG SWIM-
6 times through
75 "slide" IM
125 freestyle- 100 swim at mile pace, last 25 kick FAST on back
150 kick IM- odd rounds on back, even rounds with boards- each 50 is easy/FAST by 25's
1:00 rest after 6th time through, check HR
Until 6 p.m., finish up with...
Work on starts- 2 free, 2 NO FREE
100 easy drill before you get out. Make sure you're ready for the week ahead at school & get excited for tomorrow's kicking. Have a great day!
1:00 rest
With fins, talk about breaststroke
15 x 25 as follows:
2- breast pull with free kick @ :40
1- FAST dolphin kick on back @ :20!
3 x 100 breast pull with free kick desc 1-3 with flip turns @ 1:40
Take fins off
1 x 400- 75 drill/drill/swim build, last 25 swim FAD, FAST
1:00 rest
LONG SWIM-
6 times through
75 "slide" IM
125 freestyle- 100 swim at mile pace, last 25 kick FAST on back
150 kick IM- odd rounds on back, even rounds with boards- each 50 is easy/FAST by 25's
1:00 rest after 6th time through, check HR
Until 6 p.m., finish up with...
Work on starts- 2 free, 2 NO FREE
100 easy drill before you get out. Make sure you're ready for the week ahead at school & get excited for tomorrow's kicking. Have a great day!
Tuesday, November 6, 2018
Tuesday Morning, November 6, 2018- Sr. Gold, Sr. Silver & Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/kick by 50's
1:00 rest
4 x 75 @ 1:25- 25 "bpk," 50 choice drill in primary stroke
3 x 100 @ 1:45- 50 ra2 la2 free drill, 50 drill/swim by 25's in primary stroke
9 x 50- swim/kick by 25's (1&2, desc), all kick for #3 with boards
3 @ :55/:50, 3 @ :50/:45, 3 @ :45/:40
:30 rest, check HR
8 minutes of...
Vertical kick (:20/:10), and 25's skull/swim dps @ :10 rest)
Check HR again.
Jr. Gold-
21 x 100 in sets of 3 @ 1:40 (1-2) & 1:10
1- swim/kick (primary)
2- all kick (primary free by 50's)
3- swim free br 3 @ 1:10
LONG SWIM-
6 rounds of
75 swim "slide IM"- to a hand touch
125 free- 100 swim free at pace (mile or 1000) to hand touch, then 25 kick FAST on back
150 kick FAST- odd rounds IM (by 50's), even rounds go 3 x 50 @ :15 rest, primary/free/primary by 50's
Check HR after 6th time through
Seniors-
4* sets of (3 rounds in primary stroke, 1 round freestyle):
4 x 50 drill/swim dps in primary stroke @ 1:00
Keep track of times:
25 @ :40/50 @ 1:00/75 @ 1:20- swim in primary, all FAST, add up times
1:00 rest, check HR, but stay at wall
1 x 150 swim BROKEN (:15 rest) for time
*We wound up going a 5th round, in 4th best stroke, before getting into the set of 75's to wrap up the morning.
Finish up with:
75's swim free 3 @ 1:10 (desc) 1 @ :55- odd rounds with shnorkel; even rounds with shnorkel & paddles.
Warmdown before you get out. Enjoy your time off today, be sure to get your HW done & offer to help your parents around the house. Have a great day!
1:00 rest
4 x 75 @ 1:25- 25 "bpk," 50 choice drill in primary stroke
3 x 100 @ 1:45- 50 ra2 la2 free drill, 50 drill/swim by 25's in primary stroke
9 x 50- swim/kick by 25's (1&2, desc), all kick for #3 with boards
3 @ :55/:50, 3 @ :50/:45, 3 @ :45/:40
:30 rest, check HR
8 minutes of...
Vertical kick (:20/:10), and 25's skull/swim dps @ :10 rest)
Check HR again.
Jr. Gold-
21 x 100 in sets of 3 @ 1:40 (1-2) & 1:10
1- swim/kick (primary)
2- all kick (primary free by 50's)
3- swim free br 3 @ 1:10
LONG SWIM-
6 rounds of
75 swim "slide IM"- to a hand touch
125 free- 100 swim free at pace (mile or 1000) to hand touch, then 25 kick FAST on back
150 kick FAST- odd rounds IM (by 50's), even rounds go 3 x 50 @ :15 rest, primary/free/primary by 50's
Check HR after 6th time through
Seniors-
4* sets of (3 rounds in primary stroke, 1 round freestyle):
4 x 50 drill/swim dps in primary stroke @ 1:00
Keep track of times:
25 @ :40/50 @ 1:00/75 @ 1:20- swim in primary, all FAST, add up times
1:00 rest, check HR, but stay at wall
1 x 150 swim BROKEN (:15 rest) for time
*We wound up going a 5th round, in 4th best stroke, before getting into the set of 75's to wrap up the morning.
Finish up with:
75's swim free 3 @ 1:10 (desc) 1 @ :55- odd rounds with shnorkel; even rounds with shnorkel & paddles.
Warmdown before you get out. Enjoy your time off today, be sure to get your HW done & offer to help your parents around the house. Have a great day!
Monday, November 5, 2018
Monday, November 5, 2018- Combined PM Jr. Gold @ CLAUDE MOORE
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick/drill/skulling by 25's
1:00 rest
With fins:
8 x 25-
odds, choice breast drill @ :40
evens, FAST dolphin kick on back @ :20
6 x 75 @ 1:30- 2 dolphin kicks 1 breast pull with FLIP TURNS, desc 1-2
:30 rest, check HR & take off fins, then get right into...
1 x 300- drill/swim by 25's- go 50 breast 50 choice, the 25 swim is FROM A DIVE
1:00 rest, check HR
4 sets of:
3 x 75 kick @ 1:30- 25 with boards, 50 on back (UDK past flags!)
1* x 150 swim freestyle neg split
*add 1 x 150 in each round, and each one is different by round- as follows:
2nd set- 50 swim at 200 set up, 25 drill; then 50 at 2nd 50 split of 100 GT, then 25 drill
3rd set- swim FAST for time (get time & figure average per 50)
4th set- kick FAST for time, BROKEN: 3 x 50 @ :15 rest- try to be within :05 per 50 of your 150 FAST time.
150 easy drill before you get out, make the most of your time off today- offer to help around the house. Have a great day!
1:00 rest
With fins:
8 x 25-
odds, choice breast drill @ :40
evens, FAST dolphin kick on back @ :20
6 x 75 @ 1:30- 2 dolphin kicks 1 breast pull with FLIP TURNS, desc 1-2
:30 rest, check HR & take off fins, then get right into...
1 x 300- drill/swim by 25's- go 50 breast 50 choice, the 25 swim is FROM A DIVE
1:00 rest, check HR
4 sets of:
3 x 75 kick @ 1:30- 25 with boards, 50 on back (UDK past flags!)
1* x 150 swim freestyle neg split
*add 1 x 150 in each round, and each one is different by round- as follows:
2nd set- 50 swim at 200 set up, 25 drill; then 50 at 2nd 50 split of 100 GT, then 25 drill
3rd set- swim FAST for time (get time & figure average per 50)
4th set- kick FAST for time, BROKEN: 3 x 50 @ :15 rest- try to be within :05 per 50 of your 150 FAST time.
150 easy drill before you get out, make the most of your time off today- offer to help around the house. Have a great day!
Monday Morning, November 5, 2018- AM Jr. Gold @ CLAUDE MOORE
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick/drill/skulling- by 25's
1:00 rest
With fins:
8 x 25-
odds- choice breaststroke drill @ :40
evens- FAST kick on back (UDK past flags) @ :20
6 x 75 @ 1:20- 2 dolph kicks 1 pull breast, desc 1-2
:30 rest, check HR & take off fins, then continue right into...
1 x 300- drill/swim by 25's- go 50 breaststroke, 50 NO BREASTSTROKE; 25's swim are from a DIVE build to FAST
1:00 rest
4 sets of:
3 x 75 kick @ 1:20 desc 1-3 to FAST, 25 with boards & 50 on back (UDK past flags)
1* x 150 swim free br 3, neg split
*Add 1 x 150 in each round as follows:
#2- 50 swim 200 set up 25 drill; then 50 at 2nd 50 split of 100GT 25 drill;
#3- swim free FAST for time, get time & figure average time per 50
#4- kick FAST for time with boards, 3 x 50 @ :15 rest- goal is to be within :05 of avg time per 50 from the 150 swim FAST.
1:00 rest
Until 7:30 a.m., finish up with...
3 x 50 pull free @ :55 (odd sets) or :45 (even rounds)- go with paddles & shnorkel in odd rounds, shnorkel only in even rounds- focus on steady head position, full hip rotation & finish your stroke
1 x 100 swim IM (last 25 kick on back) @ 1:40, desc 1-3; #3 is from a dive.
No rest between sets.
6 x 50 @ :55 swim free with FAST turn (odds) or drill/kick on back by 25's (evens) before you get out.
Do an excellent job with your HW today- don't blow off the day just because you're off. Check your email later today, we should be back on our regular schedule, but check for an email from us later today. Get excited for our first full week at DS & have a great day!
1:00 rest
With fins:
8 x 25-
odds- choice breaststroke drill @ :40
evens- FAST kick on back (UDK past flags) @ :20
6 x 75 @ 1:20- 2 dolph kicks 1 pull breast, desc 1-2
:30 rest, check HR & take off fins, then continue right into...
1 x 300- drill/swim by 25's- go 50 breaststroke, 50 NO BREASTSTROKE; 25's swim are from a DIVE build to FAST
1:00 rest
4 sets of:
3 x 75 kick @ 1:20 desc 1-3 to FAST, 25 with boards & 50 on back (UDK past flags)
1* x 150 swim free br 3, neg split
*Add 1 x 150 in each round as follows:
#2- 50 swim 200 set up 25 drill; then 50 at 2nd 50 split of 100GT 25 drill;
#3- swim free FAST for time, get time & figure average time per 50
#4- kick FAST for time with boards, 3 x 50 @ :15 rest- goal is to be within :05 of avg time per 50 from the 150 swim FAST.
1:00 rest
Until 7:30 a.m., finish up with...
3 x 50 pull free @ :55 (odd sets) or :45 (even rounds)- go with paddles & shnorkel in odd rounds, shnorkel only in even rounds- focus on steady head position, full hip rotation & finish your stroke
1 x 100 swim IM (last 25 kick on back) @ 1:40, desc 1-3; #3 is from a dive.
No rest between sets.
6 x 50 @ :55 swim free with FAST turn (odds) or drill/kick on back by 25's (evens) before you get out.
Do an excellent job with your HW today- don't blow off the day just because you're off. Check your email later today, we should be back on our regular schedule, but check for an email from us later today. Get excited for our first full week at DS & have a great day!
Sunday, November 4, 2018
Sunday, November 4, 2018- Jr. Gold, done on your own
Do this workout wherever you can, be sure to thank your parents for getting you to a pool on short notice!
600- 300 swim frestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
Not sure what the schedule will be for tomorrow, so do what you can to get some good kicking in today...
2 sets of:
4 x 50 @ 1:00- drill NO FREE/kick on back by 25's, build kick to FAST, UDK to 8 yards
3 x 100 @ 1:45- 1st 50 is kick easy/FAST (one of each kick), then 2nd 50 is drill/swim in 4th best stroke, NO FREE
9 x "out & backs" as follows:
1&2, kick free/dolphin kick (out free, back dolphin kick) with forward ss @ midpool, @ :35
#3- all kick (go a straight 25 here, no "out & back") @ :25 breast kick with boards, @ :25
Check HR after last 25, then finish each set with...
1 x 350 as follows:
150 swim free or back (same for both 150's)- hand touch & get time (should be about 85%)
50 drill (same stroke as 1st 150)
150 swim (same stroke as first 150) at about 95% effort, should be a good swim.
Check HR, then 1:00 rest between sets.
After 350 in 2nd set, check HR, then finish up with...
8 minutes of vertical kick-
:20 on, :10 off
Go 1:30 IM order by :30, then ;ast :30 choice (4 times through)
If there is time, finish up with...
24 x 25 kick @ :40- the "USUAL" in sets of 4- make sure the FAST stuff is FAST!
150 easy warmdown, drill/choice by 25's. Enjoy your time off tomorrow from school, and be sure to check your email EARLY for schedule updates. Have a great day!
600- 300 swim frestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
Not sure what the schedule will be for tomorrow, so do what you can to get some good kicking in today...
2 sets of:
4 x 50 @ 1:00- drill NO FREE/kick on back by 25's, build kick to FAST, UDK to 8 yards
3 x 100 @ 1:45- 1st 50 is kick easy/FAST (one of each kick), then 2nd 50 is drill/swim in 4th best stroke, NO FREE
9 x "out & backs" as follows:
1&2, kick free/dolphin kick (out free, back dolphin kick) with forward ss @ midpool, @ :35
#3- all kick (go a straight 25 here, no "out & back") @ :25 breast kick with boards, @ :25
Check HR after last 25, then finish each set with...
1 x 350 as follows:
150 swim free or back (same for both 150's)- hand touch & get time (should be about 85%)
50 drill (same stroke as 1st 150)
150 swim (same stroke as first 150) at about 95% effort, should be a good swim.
Check HR, then 1:00 rest between sets.
After 350 in 2nd set, check HR, then finish up with...
8 minutes of vertical kick-
:20 on, :10 off
Go 1:30 IM order by :30, then ;ast :30 choice (4 times through)
If there is time, finish up with...
24 x 25 kick @ :40- the "USUAL" in sets of 4- make sure the FAST stuff is FAST!
150 easy warmdown, drill/choice by 25's. Enjoy your time off tomorrow from school, and be sure to check your email EARLY for schedule updates. Have a great day!
Saturday Morning, NOvember 3, 2018- Combined Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
8 x 25 @ :40- odds are choice drill freestyle, evens are kick on back (8yd UDK!)
6 x 75 @ 1:20- 25 catchup free drill, 25 choice drill in primary stroke, 25 kick on back build to FAST (UDK to 10 yards!)
8 x 100 @ 1:45-
odd 100's, 50 @ 200 setup (add kick on 2nd 25), then 50 drill in primary stroke
even 100's, 50 @ 1st 50 split of 100 Goal Time in primary stroke, then 50 drill/swim by 25's in primary stroke
6 x 50 kick @ :55 (2), :50 (2) and :45 (2)- make the interval, focus on UDK's!
1:00 rest, check HR
6 sets of:
4 x 50 @ 1:00-
1-3 swim at 200 pace (2nd 50 split of 100 Goal Time in primary stroke in even sets)
#4- drill (same stroke as 1st 3 x 50's)
1 x 75 kick FAST for time (50 on back, last 25 with boards- same stroke as 50's), all @ 2:00
No rest between sets, check HR after each round.
TEST SET-
400 kick FAST for time free with boards
Make sure I get your time
Until 10 a.m., finish up with...
24 x 25 @ :40 in sets of 4...."the USUAL," except it's all KICKING with boards
150 drill/skulling by 25's before you get out. Do an excellent job with drylands today, and with your HW this weekend. Tomorrow night at Ida Lee (6-7:30p), EVEN IF YOU'RE SWIMMING THE MILE AT THE DISTANCE MEET! Be sure to thank your parents for spinning you all over the world this weekend. Have a great day!
1:00 rest
8 x 25 @ :40- odds are choice drill freestyle, evens are kick on back (8yd UDK!)
6 x 75 @ 1:20- 25 catchup free drill, 25 choice drill in primary stroke, 25 kick on back build to FAST (UDK to 10 yards!)
8 x 100 @ 1:45-
odd 100's, 50 @ 200 setup (add kick on 2nd 25), then 50 drill in primary stroke
even 100's, 50 @ 1st 50 split of 100 Goal Time in primary stroke, then 50 drill/swim by 25's in primary stroke
6 x 50 kick @ :55 (2), :50 (2) and :45 (2)- make the interval, focus on UDK's!
1:00 rest, check HR
6 sets of:
4 x 50 @ 1:00-
1-3 swim at 200 pace (2nd 50 split of 100 Goal Time in primary stroke in even sets)
#4- drill (same stroke as 1st 3 x 50's)
1 x 75 kick FAST for time (50 on back, last 25 with boards- same stroke as 50's), all @ 2:00
No rest between sets, check HR after each round.
TEST SET-
400 kick FAST for time free with boards
Make sure I get your time
Until 10 a.m., finish up with...
24 x 25 @ :40 in sets of 4...."the USUAL," except it's all KICKING with boards
150 drill/skulling by 25's before you get out. Do an excellent job with drylands today, and with your HW this weekend. Tomorrow night at Ida Lee (6-7:30p), EVEN IF YOU'RE SWIMMING THE MILE AT THE DISTANCE MEET! Be sure to thank your parents for spinning you all over the world this weekend. Have a great day!
Friday, November 2, 2018
Friday Morning, November 2, 2018- AM Jr. Gold @ DS
Meet Warmup, then...
RACE DAY with the big group!! But first, after your 600...
With fins:
24 x 25 @ :40- the usual "usual," in sets of 4- in honor of this being our last day together here at DS.
Warmdown well before you get out. Do an excellent job in school today and get excited for our TEST SET tomorrow. For those of you racing this weekend at the Distance Meet, warmup well, be sure have plenty of water today, and be aggressive in your races. Have a great day!
RACE DAY with the big group!! But first, after your 600...
With fins:
24 x 25 @ :40- the usual "usual," in sets of 4- in honor of this being our last day together here at DS.
Warmdown well before you get out. Do an excellent job in school today and get excited for our TEST SET tomorrow. For those of you racing this weekend at the Distance Meet, warmup well, be sure have plenty of water today, and be aggressive in your races. Have a great day!
Thursday, November 1, 2018
Thursday, November 1, 2018- Combined Jr. Gold @ DS
Meet Warmup, then...
RACE DAY!!!
4 sets of:
BROKEN 100: 50 swim FAST from a dive/:10 rest/25 swim FAST/:10 rest/25 kick FAST with boards- how close can you come to your best SCY 100 time?
Go free, primary (NO FREE), IM, choice (can be kick) by round.
100 easy warmdown before you get out. Do an exxcellent job with your HW tonight and please remind your parents about COFFEE tonight at Panera (6:30-7:30 p.m.). Enjoy your day off tomorrow and have a great day!
RACE DAY!!!
4 sets of:
BROKEN 100: 50 swim FAST from a dive/:10 rest/25 swim FAST/:10 rest/25 kick FAST with boards- how close can you come to your best SCY 100 time?
Go free, primary (NO FREE), IM, choice (can be kick) by round.
100 easy warmdown before you get out. Do an exxcellent job with your HW tonight and please remind your parents about COFFEE tonight at Panera (6:30-7:30 p.m.). Enjoy your day off tomorrow and have a great day!
Thursday Morning, November 1, 2018- AM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
9 x 50 @ 1:00-
2- 3 kicks surf breast drill
1- swim/kick breast by 25's, get time & desc 1-3
12 x 25 @ :40-
2 choice breast drill
2- choice backstroke drill
8 x 75 @ 1:20-
1&2, 50 swim back, 25 swim breast desc 1-2
3&4, 25 swim breast, 50 swim back desc 1-2
1:00 rest, check HR
3 x 75 kick @ 2:00- odds are FAST for time; #2 is 50 on back 25 with boards, smooth
3 x 100 IM @ 1:40 descend to what you can- 75 swim IM, 25 kick free on back
Check HR
3 x 75 kick @ 2:00- odds are BROKEN (50/25, :10 rest), #2 smooth choice
3 x 100 @ 1:40- as above (75 swim 25 kick), your choice
Check HR
3 x 75 kick @ 2:00- odds are BROKEN (3 x 25 @ :10 rest)# 2 smooth choice
3 x 100 @ 1:40- as above, go back/breast/free swim, choice kick on back
Check HR
3 x 75 kick @ 2:00- odds are BROKEN (25/50 @ :10 rest), #2 is choice, smooth
3 x 100 @ 1:40 as above your choice desc 1-3
Check HR
Until 7 a.m., finish up with...
2 x 100 @ 1:45-
1, swim back/breast by 50- IM style
2, swim at free pace- mile/1000/500- pick one
1 x 100 kick FAST for time on back @ 1:30
100 easyd rill before you get out. Do an excellent job with your HW tonight, and please remind your parents about COFFEE tonight at Panera (6:30-7:30 p.m.). Have a great day.
1:00 rest
9 x 50 @ 1:00-
2- 3 kicks surf breast drill
1- swim/kick breast by 25's, get time & desc 1-3
12 x 25 @ :40-
2 choice breast drill
2- choice backstroke drill
8 x 75 @ 1:20-
1&2, 50 swim back, 25 swim breast desc 1-2
3&4, 25 swim breast, 50 swim back desc 1-2
1:00 rest, check HR
3 x 75 kick @ 2:00- odds are FAST for time; #2 is 50 on back 25 with boards, smooth
3 x 100 IM @ 1:40 descend to what you can- 75 swim IM, 25 kick free on back
Check HR
3 x 75 kick @ 2:00- odds are BROKEN (50/25, :10 rest), #2 smooth choice
3 x 100 @ 1:40- as above (75 swim 25 kick), your choice
Check HR
3 x 75 kick @ 2:00- odds are BROKEN (3 x 25 @ :10 rest)# 2 smooth choice
3 x 100 @ 1:40- as above, go back/breast/free swim, choice kick on back
Check HR
3 x 75 kick @ 2:00- odds are BROKEN (25/50 @ :10 rest), #2 is choice, smooth
3 x 100 @ 1:40 as above your choice desc 1-3
Check HR
Until 7 a.m., finish up with...
2 x 100 @ 1:45-
1, swim back/breast by 50- IM style
2, swim at free pace- mile/1000/500- pick one
1 x 100 kick FAST for time on back @ 1:30
100 easyd rill before you get out. Do an excellent job with your HW tonight, and please remind your parents about COFFEE tonight at Panera (6:30-7:30 p.m.). Have a great day.
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