1 x 600- 300 swim free, 200 reverse IM drill- go kick/kick/skulling by 25's
1:00 rest
2 sets of:
9 x 25 @ :40- odds ra2 la2 free drill, evens body position kick drill (2nd set odds are choice drill in primary stroke, NO FREE)
1 x 125- swim build to FAST turns/drill by 25's- same stroke as 25's drill above
:30 rest between sets, check HR
After 2nd set...
4 sets of:
3 x "out & backs" @ :40- kick in the 1st set with boards, swim/kick in 2nd set, swim in 3rd set, choice in 4th set
2 x 50 swim (various) by rounds @ :55 (gets :05 faster by round)
1 x 75 swim swim IM- get time & desc 1-4, @ 2:00; 1st 25 is always kick with boards
No extra rest between sets, check HR after each round.
1:00 rest & water break after 4th set; then...
Say goodbye to 2018 with a juicy set of 100's... can you guess how we're doing them???
Warmdown a 150 drill/choice before you get out. Make sure you have all your HW done before Wednesday, and start thinking about your goals for 2019. Regular workout schedule resumes on Wednesday, 1/2. Have a great day!
Monday, December 31, 2018
Sunday Evening, December 30, 2018- Combined Jr. Gold @ CM
1 x 600- 300/300- mix up the Im
1:00 rest
With fins, 4 sets of:
2 x 50 @ 1:00- 2 dolphin kicks 1 pull breast drill, with flip turns
2 x 25 sit & spin backstroke drill @ :35
:30 rest after 4th round, check HR then take fins off; continue right into...
8 x 75 @ 1:20 as follows:
25 2 kicks 1 pull breast drill (get flat at the end of each stroke, squeeze feet together), 50 1/2 ra backstroke drill, 1/2 la backstroke drill (25 of each)- focus on UDK, keeping head still & rolling hips for good deep catch
10 x 25 kick with boards @ :40- odds are free, evens are NO FREE; excpt #'s 3, 5 & 7 are @ :20
1:00 rest, check HR
3 sets of:
6 x 75 @ 1:20*, 25 swim back (tempo), 25 swim breast (kick), 25 kick free with boards; desc 1-3's
1 x 150 swim free FAST for time (br 3, focus on UDK's) @ 2:30
1 x 150 kick FAST for time, dolphin kick w/boards, free on back, breast with boards- by 50's
Check HR, 1:00 rest between sets
*2nd set @ 1:10; 3rd set @ 1:00 (or 1:05 if missing 1:00)
Finish up with 1 x 150 choice for time from a dive before you go. Tomorrow morning we wrap up 2018 back at Dulles South, regular am time at 5 bells. Get excited to pay homage to all things "2018." Have a great day!
1:00 rest
With fins, 4 sets of:
2 x 50 @ 1:00- 2 dolphin kicks 1 pull breast drill, with flip turns
2 x 25 sit & spin backstroke drill @ :35
:30 rest after 4th round, check HR then take fins off; continue right into...
8 x 75 @ 1:20 as follows:
25 2 kicks 1 pull breast drill (get flat at the end of each stroke, squeeze feet together), 50 1/2 ra backstroke drill, 1/2 la backstroke drill (25 of each)- focus on UDK, keeping head still & rolling hips for good deep catch
10 x 25 kick with boards @ :40- odds are free, evens are NO FREE; excpt #'s 3, 5 & 7 are @ :20
1:00 rest, check HR
3 sets of:
6 x 75 @ 1:20*, 25 swim back (tempo), 25 swim breast (kick), 25 kick free with boards; desc 1-3's
1 x 150 swim free FAST for time (br 3, focus on UDK's) @ 2:30
1 x 150 kick FAST for time, dolphin kick w/boards, free on back, breast with boards- by 50's
Check HR, 1:00 rest between sets
*2nd set @ 1:10; 3rd set @ 1:00 (or 1:05 if missing 1:00)
Finish up with 1 x 150 choice for time from a dive before you go. Tomorrow morning we wrap up 2018 back at Dulles South, regular am time at 5 bells. Get excited to pay homage to all things "2018." Have a great day!
Saturday Morning, December 29, 2018- Combined Jr. Gold @ CM
Meet Warmup, then...
RACE DAY!!!
In heats, go the IMX events (500 Free, 200 Fly, 200 IM, 200 Breast, 200 Back & 400 IM), :10 apart
Leave one lane empty for warmdown between events.
Tomorrow night back here at CM, then we wrap up 2018 back on Monday at DS. Have a great day!
RACE DAY!!!
In heats, go the IMX events (500 Free, 200 Fly, 200 IM, 200 Breast, 200 Back & 400 IM), :10 apart
Leave one lane empty for warmdown between events.
Tomorrow night back here at CM, then we wrap up 2018 back on Monday at DS. Have a great day!
Friday, December 28, 2018
Friday Morning, December 28, 2018- Combined Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is kick/drill/drill by 25's
1:00 rest
6 x 100 @ :15 rest as follows:
odds- swim (build)/drill by 25's, free on 1st 100, choice on 3rd 100, NO FREE on 5th 100
evens- kick, get time & descend 1-3; go 50 on back (UDK'S!), 50 with boards
Check HR, then...
5 sets of:
3 x out & backs @ :40- different by round, but always FAST
2 x swamp turn 50's @ :50- different by round, but always get into those dolphin kicks to get you going off the turn at 22 yards
1 x 100 IM swim- get time, descend 1-5 throughout the set; smooth & strong on #1, then just keep getting faster, more efficient
:30 rest between sets, check HR
9 rounds of:
3 x 50 some sort of kick, all FAST (@ :10 rest, or 1:00- different from round to round, all FAST)
1 x 150 swim- will be straight in some rounds, BROKEN in others, almost always involving some "changing gears," and probably a little kick.
Warmdown with a 150 drill/skulling by 25's before you get out. Be sure to do some schoolwork today, don't wait until next year to get started on it! Workouts for Saturday and Sunday are at Claude Moore, along with regular drylands on Saturday. Enjoy your time off today, but don't waste it. Have a great day!
1:00 rest
6 x 100 @ :15 rest as follows:
odds- swim (build)/drill by 25's, free on 1st 100, choice on 3rd 100, NO FREE on 5th 100
evens- kick, get time & descend 1-3; go 50 on back (UDK'S!), 50 with boards
Check HR, then...
5 sets of:
3 x out & backs @ :40- different by round, but always FAST
2 x swamp turn 50's @ :50- different by round, but always get into those dolphin kicks to get you going off the turn at 22 yards
1 x 100 IM swim- get time, descend 1-5 throughout the set; smooth & strong on #1, then just keep getting faster, more efficient
:30 rest between sets, check HR
9 rounds of:
3 x 50 some sort of kick, all FAST (@ :10 rest, or 1:00- different from round to round, all FAST)
1 x 150 swim- will be straight in some rounds, BROKEN in others, almost always involving some "changing gears," and probably a little kick.
Warmdown with a 150 drill/skulling by 25's before you get out. Be sure to do some schoolwork today, don't wait until next year to get started on it! Workouts for Saturday and Sunday are at Claude Moore, along with regular drylands on Saturday. Enjoy your time off today, but don't waste it. Have a great day!
Thursday, December 27, 2018
Thursday Morning, December 27, 2018- Combined Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- 3 x 100 reverse IM's, all drill
1:00 rest
3 x 150 @ :15 rest-
50 ra2 la2 free drill, 100 drill/kick on back (build to FAST turn) by 25's, NO FREE; change strokes for #2
Get fins
With fins:
20 x 25 as follows:
1- fish dolphin drill @ :35
2- breast pull with free kick @ :35
3- choice stroke @ :35
4- kick FAST on back @ :15
1:00 rest after #20, check HR & take off fins & get right into...
1 x 600 by 200's-
100 drill/kick (build) by 25's
100 swim (build to FAST turn)/drill by 25's
Go 200 free, 200 4th best stroke, 200 choice
1:00 rest
3 sets of:
5 x 100 swim/kick on back in primary stroke by 50's @ 1:40 desc 1-3, except 3&5 are swim free @ 1:10 (or 1:15, or 1:20)
1 x 150 swim/kick IM by 25's- get time & desc 1-3
:30 rest between sets, check HR
3 sets of:
5 x 100 swim/kick on back by 50's in 4th best stroke @ 1:45- except 3&5 are swim free br 3 @ 1:10 (or 1:15 or 1:20)
1 x 150 swim/kick on back by 25's in primary stroke (NO FREE)- get time & desc 1-3
:30 rest between sets, check HR
3 sets of:
5 x 50 kick on back (UDK!) @ :45, except 3&5 are swim free br 3 @ :35 (or @ :40)
1 x 150 kick for time- different by round
:30 rest between sets, check HR
Finish up with....
50's pulling with shnorkel & buoys @ :50/:40 or :55/:45, then...
MYSTERY SET
Warmdown a little before you get out. Enjoy your time off, check the schedule each day & offer to help around the house. Have a great day!
1:00 rest
3 x 150 @ :15 rest-
50 ra2 la2 free drill, 100 drill/kick on back (build to FAST turn) by 25's, NO FREE; change strokes for #2
Get fins
With fins:
20 x 25 as follows:
1- fish dolphin drill @ :35
2- breast pull with free kick @ :35
3- choice stroke @ :35
4- kick FAST on back @ :15
1:00 rest after #20, check HR & take off fins & get right into...
1 x 600 by 200's-
100 drill/kick (build) by 25's
100 swim (build to FAST turn)/drill by 25's
Go 200 free, 200 4th best stroke, 200 choice
1:00 rest
3 sets of:
5 x 100 swim/kick on back in primary stroke by 50's @ 1:40 desc 1-3, except 3&5 are swim free @ 1:10 (or 1:15, or 1:20)
1 x 150 swim/kick IM by 25's- get time & desc 1-3
:30 rest between sets, check HR
3 sets of:
5 x 100 swim/kick on back by 50's in 4th best stroke @ 1:45- except 3&5 are swim free br 3 @ 1:10 (or 1:15 or 1:20)
1 x 150 swim/kick on back by 25's in primary stroke (NO FREE)- get time & desc 1-3
:30 rest between sets, check HR
3 sets of:
5 x 50 kick on back (UDK!) @ :45, except 3&5 are swim free br 3 @ :35 (or @ :40)
1 x 150 kick for time- different by round
:30 rest between sets, check HR
Finish up with....
50's pulling with shnorkel & buoys @ :50/:40 or :55/:45, then...
MYSTERY SET
Warmdown a little before you get out. Enjoy your time off, check the schedule each day & offer to help around the house. Have a great day!
Monday, December 24, 2018
Monday Morning, December 24, 2018- Combined Jr. Gold @ DS
1 x 600- 300 easy swim free, 200 reverse IM drill, 100 kick on back (UDK!)
1:00 rest
3 sets of:
1 x 100 drill/kick on back by 25's @ 1:45
3 x 50 swim/kick on back by 25's
2 x 25 kick on back @ :45- 1 fish dolphin drill, 2- small fast dolphin kicks
No rest between sets; 1st set free, 2nd set primary, 3rd set NO FREE
Check HR
16 x 75 in sets of 4 as follows:
1- 50 swim free br 3, 25 kick build to FAST on back (UDK) @ 1:20 (1:10)
2- 25 swim fly, 50 swim free br 3 @ 1:10 (1:00)
3- 25 swim primary (build), 50 swim free br 3 @ 1:10 (1:00)
4- 25 swim fly, 50 kick on back (UDK!) @ 1:20 (1:10)
No rest between sets, check HR after last 75
LONG SWIM-
2 times through:
150 swim free br 3/5/3 by 50's
250 swim primary stroke neg split (middle 50 kick on back easy/FAST by 25's)
350 swim IM (75 of each, 50 kick free with boards FAST)
250 swim 4th best stroke NO FREE neg split (middle 50 kick easy/FAST on back by 25's)
150 swim free br 3/5/3 by 50's
1:00 rest after 2nd time through, check HR
Finish up with "sort of" 50's...
Odds- out & back kick to 15y, forward ss, NO FREE on the way back @ :40
Evens- swim free br 3/5 with swamp turns @ :50- only go to 20-22 yards
Check HR after 16.
Work on starts before you go.
Enjoy the day off tomorrow- be good to your families and show some appreciation for all they do for you. Remember, our next workout is Thursday Morning right back here at DS, 5 a.m. Have a great day!
1:00 rest
3 sets of:
1 x 100 drill/kick on back by 25's @ 1:45
3 x 50 swim/kick on back by 25's
2 x 25 kick on back @ :45- 1 fish dolphin drill, 2- small fast dolphin kicks
No rest between sets; 1st set free, 2nd set primary, 3rd set NO FREE
Check HR
16 x 75 in sets of 4 as follows:
1- 50 swim free br 3, 25 kick build to FAST on back (UDK) @ 1:20 (1:10)
2- 25 swim fly, 50 swim free br 3 @ 1:10 (1:00)
3- 25 swim primary (build), 50 swim free br 3 @ 1:10 (1:00)
4- 25 swim fly, 50 kick on back (UDK!) @ 1:20 (1:10)
No rest between sets, check HR after last 75
LONG SWIM-
2 times through:
150 swim free br 3/5/3 by 50's
250 swim primary stroke neg split (middle 50 kick on back easy/FAST by 25's)
350 swim IM (75 of each, 50 kick free with boards FAST)
250 swim 4th best stroke NO FREE neg split (middle 50 kick easy/FAST on back by 25's)
150 swim free br 3/5/3 by 50's
1:00 rest after 2nd time through, check HR
Finish up with "sort of" 50's...
Odds- out & back kick to 15y, forward ss, NO FREE on the way back @ :40
Evens- swim free br 3/5 with swamp turns @ :50- only go to 20-22 yards
Check HR after 16.
Work on starts before you go.
Enjoy the day off tomorrow- be good to your families and show some appreciation for all they do for you. Remember, our next workout is Thursday Morning right back here at DS, 5 a.m. Have a great day!
Sunday, December 23, 2018
Sunday, December 23, 2018- Combined Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling, by 25's
1:00 rest
12 x 75 kick as follows:
odds- 25 dolph kick with boards, 50 kick free on back (4 UDK's)
evens- 25 breast kick with boards, 50 kick free with boards
1-8 @ 1:20, last 4 @ 1:10 (all freestyle kick on last 4 is on back; focus on 4 FAST UDK's off wall)
Check HR
With fins:
24 x 25 in sets of 3-
1- fly pull free kick @ :35
2- choice drill in primary stroke NO FREE @ :35
#3- kick FAST on back @ :20- UDK to halfway
Check HR after #24, take off fins & get ready for...
6 x 300 @ :15 rest-
odds- swim/kick on back by 50's in primary stroke NO FREE (50 swim is build to FAST turn, 200 set up, and FAST- by 100's); focus on 4 FAST UDK's off each wall on the kick
evens- swim free with shnorkels, desc 1-3 to FAST
1:00 rest, check HR
Challenge 100's... how many can you go???
1- swim free br 3 @ 1:10 (or 1:15 or 1:20)
2- swim IM @ 1:25 (or @ 1:30 or 1:35)
3- kick, 50 on back, 50 with boards @ 1:40 (or @ 1:45 or 1:50)
:30 rest after 12, 1:00 rest after 24, 2:00 rest after 36....
Work on starts and 15m sprints before you get out.
Warmdown a little before you go. Rest up tonight, eat well and drink plenty of water before tomorrow morning's workout (5a-7:30a at DS). Have a great day!
1:00 rest
12 x 75 kick as follows:
odds- 25 dolph kick with boards, 50 kick free on back (4 UDK's)
evens- 25 breast kick with boards, 50 kick free with boards
1-8 @ 1:20, last 4 @ 1:10 (all freestyle kick on last 4 is on back; focus on 4 FAST UDK's off wall)
Check HR
With fins:
24 x 25 in sets of 3-
1- fly pull free kick @ :35
2- choice drill in primary stroke NO FREE @ :35
#3- kick FAST on back @ :20- UDK to halfway
Check HR after #24, take off fins & get ready for...
6 x 300 @ :15 rest-
odds- swim/kick on back by 50's in primary stroke NO FREE (50 swim is build to FAST turn, 200 set up, and FAST- by 100's); focus on 4 FAST UDK's off each wall on the kick
evens- swim free with shnorkels, desc 1-3 to FAST
1:00 rest, check HR
Challenge 100's... how many can you go???
1- swim free br 3 @ 1:10 (or 1:15 or 1:20)
2- swim IM @ 1:25 (or @ 1:30 or 1:35)
3- kick, 50 on back, 50 with boards @ 1:40 (or @ 1:45 or 1:50)
:30 rest after 12, 1:00 rest after 24, 2:00 rest after 36....
Work on starts and 15m sprints before you get out.
Warmdown a little before you go. Rest up tonight, eat well and drink plenty of water before tomorrow morning's workout (5a-7:30a at DS). Have a great day!
Saturday Morning, December 23, 2018- Combined Sr. Gold @ CM
1 x 900- odd 100's drill/kick by 50's; even 100's swim IM
1:00 rest
12 x 75 kick as follows:
odds- 25 dolph kick with boards, 50 kick free on back (4 UDK's)
evens- 25 breast kick with boards, 50 kick free with boards
1-8 @ 1:15, last 4 @ 1:05 (all freestyle kick on last 4 is on back; focus on 4 FAST UDK's off wall)
CHeck HR
With fins:
24 x 25 in sets of 3-
1- fly pull free kick @ :35
2- choice drill in primary stroke NO FREE @ :35
#3- kick FAST on back @ :20- UDK to halfway
Check HR after #24, take off fins & get ready for...
6 x 300 @ :15 rest-
odds- swim/kick on back by 50's in primary stroke NO FREE (50 swim is build to FAST turn, 200 set up, and FAST- by 100's); focus on 4 FAST UDK's off each wall on the kick
evens- swim free with shnorkels, desc 1-3 to FAST
1:00 rest, check HR
Backstrokers-
16 x 125 in 2 sets of 8:
1-4, 100 swim negative split, focus on UDK's, then last 25 choice kick FAST @ 1:40 (1:50)
5-8, 50 swim at 200 set-up (by feel), last 75 swim strong (descend this 75 1-4) @ 1:40 (1:50)
6 x 250 swim descend 1-3 @ 3:00 (3:10 or 3:15), 4-6 @ 3:20 (3:30)- crank it up on #'s 3 & 6
Breaststroke & Butterfly-
3 sets of:
3 x 50 swim/kick @ :50 (:55) desc)
2 x 50 swim at 200 set-up (by feel) @ :45 (:50)
1 x 50 swim free br 3 @ :35 (:40)
3 x 100* as follows- 75 swim, last 25 is kick on back (focus on 4 UDK's off the wall) @ 1:25 (1:35)
*1st round, 25 swim primary, 50 swim free br 3, 25 kick
2nd round, 50 swim primary, 25 swim free br 3, 25 kick
3rd round, 75 swim primary, 25 kick on back (breaststrokers @ 1:30- okay)
1:00 rest after 3rd set, check HR
Finish up with
4 x 75 @ 1:10- 50 swim neg split, 25 drill; FAST turns
4 x 75 @ 1:10- 50 swim 200 set-up, 25 drill (race pace turns)
4 x 75 @ 1:10- 50 swim at 200 Goal Pace, 25 drill (exemplary turns- make believe Jim is watching)
:30 rest, check HR
4 x 75 swim @ 1:00- make the interval, focus on turns & don't let it get sloppy
Check HR
150 drill/skulling by 25's before you get out. Do an excellent job taking care of yourselves away from the pool, and get excited for tomorrow's workout. Nice seeing everybody this morning, have a great day!
1:00 rest
12 x 75 kick as follows:
odds- 25 dolph kick with boards, 50 kick free on back (4 UDK's)
evens- 25 breast kick with boards, 50 kick free with boards
1-8 @ 1:15, last 4 @ 1:05 (all freestyle kick on last 4 is on back; focus on 4 FAST UDK's off wall)
CHeck HR
With fins:
24 x 25 in sets of 3-
1- fly pull free kick @ :35
2- choice drill in primary stroke NO FREE @ :35
#3- kick FAST on back @ :20- UDK to halfway
Check HR after #24, take off fins & get ready for...
6 x 300 @ :15 rest-
odds- swim/kick on back by 50's in primary stroke NO FREE (50 swim is build to FAST turn, 200 set up, and FAST- by 100's); focus on 4 FAST UDK's off each wall on the kick
evens- swim free with shnorkels, desc 1-3 to FAST
1:00 rest, check HR
Backstrokers-
16 x 125 in 2 sets of 8:
1-4, 100 swim negative split, focus on UDK's, then last 25 choice kick FAST @ 1:40 (1:50)
5-8, 50 swim at 200 set-up (by feel), last 75 swim strong (descend this 75 1-4) @ 1:40 (1:50)
6 x 250 swim descend 1-3 @ 3:00 (3:10 or 3:15), 4-6 @ 3:20 (3:30)- crank it up on #'s 3 & 6
Breaststroke & Butterfly-
3 sets of:
3 x 50 swim/kick @ :50 (:55) desc)
2 x 50 swim at 200 set-up (by feel) @ :45 (:50)
1 x 50 swim free br 3 @ :35 (:40)
3 x 100* as follows- 75 swim, last 25 is kick on back (focus on 4 UDK's off the wall) @ 1:25 (1:35)
*1st round, 25 swim primary, 50 swim free br 3, 25 kick
2nd round, 50 swim primary, 25 swim free br 3, 25 kick
3rd round, 75 swim primary, 25 kick on back (breaststrokers @ 1:30- okay)
1:00 rest after 3rd set, check HR
Finish up with
4 x 75 @ 1:10- 50 swim neg split, 25 drill; FAST turns
4 x 75 @ 1:10- 50 swim 200 set-up, 25 drill (race pace turns)
4 x 75 @ 1:10- 50 swim at 200 Goal Pace, 25 drill (exemplary turns- make believe Jim is watching)
:30 rest, check HR
4 x 75 swim @ 1:00- make the interval, focus on turns & don't let it get sloppy
Check HR
150 drill/skulling by 25's before you get out. Do an excellent job taking care of yourselves away from the pool, and get excited for tomorrow's workout. Nice seeing everybody this morning, have a great day!
Saturday, December 22, 2018
Saturday Morning, December 22, 2018- Combined 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
4 x 100 @ 1:45- 25 kick on back build to FAST, 50 ra2 la2 free with big kick on 2nd 25, then 25 choice drill in primary stroke NO FREE
4 x 75 @ 1:20- 25 swim free at 200 set up- build to a FAST turn, then 50 drill/swim by 25's in primary stroke
3 sets of:
3 x 50 swim/kick by 25's @ :55, IM order by 50 (fly on #1, back on #2, breast on #3); 3rd set @ :50
2 x 50 kick @ :55, desc 1-2, #1 on back (UDK past flags), #2 with boards (3rd round @ :50
:30 rest after 3rd set, check HR, then...
8 x 1/2 pool sprint kicks with boards- partner kick, RACE to midpool; go 2 free, 2 NO FREE
1:00 rest, check HR again
TEST SET:
400 kick FAST for time- go 25 dolph kick, 25 breast kick, 50 free kick
1:00 rest
3 sets of:
4 x 100 swim at pace @ 1:40 (or @ 1:50, or @ 2:00)
1 x 50 swim free br 3 FASTER than pace @ 1:00
1 x 250 pull free with shnorkels & buoys, desc 1-3; 3rd set should be JUICY!
1:00 rest between sets, check HR
If there is time, finish up with...
With fins:
25's fly drill alternating with 50's swim/kick fly
100 easy warmdown before you get out. Do an excellent job with drylands today, get excited for our HOLIDAY TRAINING. PLEASE NOTE: tomorrow night is at Claude Moore, 4:30-6:30 p.m. Have a great day!
1:00 rest
4 x 100 @ 1:45- 25 kick on back build to FAST, 50 ra2 la2 free with big kick on 2nd 25, then 25 choice drill in primary stroke NO FREE
4 x 75 @ 1:20- 25 swim free at 200 set up- build to a FAST turn, then 50 drill/swim by 25's in primary stroke
3 sets of:
3 x 50 swim/kick by 25's @ :55, IM order by 50 (fly on #1, back on #2, breast on #3); 3rd set @ :50
2 x 50 kick @ :55, desc 1-2, #1 on back (UDK past flags), #2 with boards (3rd round @ :50
:30 rest after 3rd set, check HR, then...
8 x 1/2 pool sprint kicks with boards- partner kick, RACE to midpool; go 2 free, 2 NO FREE
1:00 rest, check HR again
TEST SET:
400 kick FAST for time- go 25 dolph kick, 25 breast kick, 50 free kick
1:00 rest
3 sets of:
4 x 100 swim at pace @ 1:40 (or @ 1:50, or @ 2:00)
1 x 50 swim free br 3 FASTER than pace @ 1:00
1 x 250 pull free with shnorkels & buoys, desc 1-3; 3rd set should be JUICY!
1:00 rest between sets, check HR
If there is time, finish up with...
With fins:
25's fly drill alternating with 50's swim/kick fly
100 easy warmdown before you get out. Do an excellent job with drylands today, get excited for our HOLIDAY TRAINING. PLEASE NOTE: tomorrow night is at Claude Moore, 4:30-6:30 p.m. Have a great day!
Friday, December 21, 2018
Friday Morning, December 21, 2018- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS
1 x 900- 200 swim/drill by 50's, then 100 kick on back- focus on UDK's & desc this 100 1-3
1:00 rest
Jr. Gold- fly drilling with fins by 50's/25's & 25's/50's; then...
18 x 50 as follows:
1-6
2- drill/kick on back @ 1:00
1- swim/kick on back @ :50
1st 3 are fly, 2nd 3 are choice
7-12
1- drill/kick on back @ 1:00
2- swim/kick on back @ :50
1st 3 are fly, 2nd 3 are choice
13-18
all swim/kick on back by 25's @ :50
odds-choice
evens- fly
Check HR & quickly put shnorkels on...
3 x 400 @ :15 rest desc 1-3, go 300 swim/100 kick with boards (keep shnorkels on for 100 kick)
1:00 rest, check HR again
Pick an interval...
3 rounds of
9 x 100 as follows:
1- 25 kick FAST with boards (middle round on back), 75 swim IM @ 1:25/1:35 (1:20/1:30 last 3)
2- swim free br 3/5 @ 1:10/1:20
3- 25 swim in primary stroke, 75 kick FAST with boards @ 1:35/1:45 (1:30/1:40 last 3)
After 1st set, 1 x 250 swim free for time
After 2nd set, 1 x 300 swim free for time
After 3rd set, 1 x 350 swim free for time
NOTABLE NOTES:
NO FREE for primary stroke;
Middle 3 x 100 of each set of 9, the kick is on your back
Last round of 9, the 25 swim in primary stroke is swim in 4TH BEST STROKE, NO FREE
Check HR after each round
Until 7:30 a.m., finish up with...
Rounds of 6 x (sort of) 50's-
1-3 out & backs- swim to 15y, forward ss, kick back- @ :40
4-6, swamp turns freestyle- flip at 20-22 yards & get after your UDK's to get you going! @ :50
Warmdown a little before you get out. Enjoy your time off today- do a little schoolwork & "get your mind right" for Holiday Training. Have a great day!
1:00 rest
Jr. Gold- fly drilling with fins by 50's/25's & 25's/50's; then...
18 x 50 as follows:
1-6
2- drill/kick on back @ 1:00
1- swim/kick on back @ :50
1st 3 are fly, 2nd 3 are choice
7-12
1- drill/kick on back @ 1:00
2- swim/kick on back @ :50
1st 3 are fly, 2nd 3 are choice
13-18
all swim/kick on back by 25's @ :50
odds-choice
evens- fly
Check HR & quickly put shnorkels on...
3 x 400 @ :15 rest desc 1-3, go 300 swim/100 kick with boards (keep shnorkels on for 100 kick)
1:00 rest, check HR again
Pick an interval...
3 rounds of
9 x 100 as follows:
1- 25 kick FAST with boards (middle round on back), 75 swim IM @ 1:25/1:35 (1:20/1:30 last 3)
2- swim free br 3/5 @ 1:10/1:20
3- 25 swim in primary stroke, 75 kick FAST with boards @ 1:35/1:45 (1:30/1:40 last 3)
After 1st set, 1 x 250 swim free for time
After 2nd set, 1 x 300 swim free for time
After 3rd set, 1 x 350 swim free for time
NOTABLE NOTES:
NO FREE for primary stroke;
Middle 3 x 100 of each set of 9, the kick is on your back
Last round of 9, the 25 swim in primary stroke is swim in 4TH BEST STROKE, NO FREE
Check HR after each round
Until 7:30 a.m., finish up with...
Rounds of 6 x (sort of) 50's-
1-3 out & backs- swim to 15y, forward ss, kick back- @ :40
4-6, swamp turns freestyle- flip at 20-22 yards & get after your UDK's to get you going! @ :50
Warmdown a little before you get out. Enjoy your time off today- do a little schoolwork & "get your mind right" for Holiday Training. Have a great day!
Thursday Afternoon, December 20, 2018- PM Sr. Silver and Sr. Gold @ DS
1 x 600- 300/300
8 x 50-
odds, choice breaststroke drill/skulling by 25's @ 1:05
evens, swim build to FAST turn, drill by 25's in primary stroke @ 1:00
4 x 75 kick/drill/drill choice @ 1:20
4 x 75 @ 1:20- swim free/fist free drill/dolph kick on side by 25's- count strokes on all free
Check HR
2 sets of
2 x 150 swim free br 3 @ 2:10 desc 1-2
1 x 175 swim free br 3 @ 2:10
After 2nd round, check HR then continue into...
100 drill/skulling by 25's
:30 rest, check HR again
Repeat one more time @ 2:00, then @ 1:55...and again @ 1:50?!?
Warmdown before you get out. Do a little HW tonight- no need to wait until next year to get it done. Tomorrow morning here for a big one. Have a great day!
8 x 50-
odds, choice breaststroke drill/skulling by 25's @ 1:05
evens, swim build to FAST turn, drill by 25's in primary stroke @ 1:00
4 x 75 kick/drill/drill choice @ 1:20
4 x 75 @ 1:20- swim free/fist free drill/dolph kick on side by 25's- count strokes on all free
Check HR
2 sets of
2 x 150 swim free br 3 @ 2:10 desc 1-2
1 x 175 swim free br 3 @ 2:10
After 2nd round, check HR then continue into...
100 drill/skulling by 25's
:30 rest, check HR again
Repeat one more time @ 2:00, then @ 1:55...and again @ 1:50?!?
Warmdown before you get out. Do a little HW tonight- no need to wait until next year to get it done. Tomorrow morning here for a big one. Have a great day!
Thursday, December 20, 2018
Thursday Afternoon, December 20, 2018- PM Jr. Gold @ DS
Meet Warmup, then...
RACE DAY!!
(All kicking for today's RACE DAY:
6 x 100 in 2 sets of 3-
75 FAST wiht boards, :10 rest, then last 25 kick with boards
Go 2 free, 2 primary stroke NO FREE, 2 IM
We may decide to let whomever is last at the 75 to swim the last 25...)
Warmdown well before you get out, get excited for the Holiday Training, and enjoy the shindig tonight. Have a great day!
RACE DAY!!
(All kicking for today's RACE DAY:
6 x 100 in 2 sets of 3-
75 FAST wiht boards, :10 rest, then last 25 kick with boards
Go 2 free, 2 primary stroke NO FREE, 2 IM
We may decide to let whomever is last at the 75 to swim the last 25...)
Warmdown well before you get out, get excited for the Holiday Training, and enjoy the shindig tonight. Have a great day!
Thursday Morning, December 20, 2018- AM Jr. Gold, AM Sr. Silver and Sr. Gold @ DS
1 x 800-
100 swim free, 100 drill/kick on back by 50's- NO FREE
1:00 rest
6 x 75 @ 1:20- 25 "fish drill" to at least halfway, 50 choice drill (NO FREE on 3-6)
4 x 100 @ 1:40- all free: 25 swim 200 setup build to FAST turn, 50 drill, 25 kick FAST on back
8 x 25 @ :40- odds drill, evens swim build to FAST finish- last 4 NO FREE
1:00 rest, check HR
Sr. Gold/Jr. Gold-
Filthy kicking...
4 x 75 @ 1:20- 25 kick FAST with boards, 50 kick on back choice- 4 FAST UDK's off each wall
BROKEN 200 KICK with boards:
4 x 50
75-50-75
2 x 25-2 x 50-2 x 25
25-50-50-75
75-2 x 25-75
4 x 25/100
Finish with 150/175's
Sr. Silver-
4 x 50 swim IM order by 25's @ :55 descend (even rounds @ :45)
1 x 50 kick FAST for time @ 1:00 with boards
2 x 125 @ :10 rest desc; 2 x 150 "slide IM," 150/175, etc...
Warmdown a 150 drill/skulling by 25's before you get out. Do an excellent job with school today- don't mail it in just because it's the last day before break. Get excited for our Holiday Training. Have a great day!
100 swim free, 100 drill/kick on back by 50's- NO FREE
1:00 rest
6 x 75 @ 1:20- 25 "fish drill" to at least halfway, 50 choice drill (NO FREE on 3-6)
4 x 100 @ 1:40- all free: 25 swim 200 setup build to FAST turn, 50 drill, 25 kick FAST on back
8 x 25 @ :40- odds drill, evens swim build to FAST finish- last 4 NO FREE
1:00 rest, check HR
Sr. Gold/Jr. Gold-
Filthy kicking...
4 x 75 @ 1:20- 25 kick FAST with boards, 50 kick on back choice- 4 FAST UDK's off each wall
BROKEN 200 KICK with boards:
4 x 50
75-50-75
2 x 25-2 x 50-2 x 25
25-50-50-75
75-2 x 25-75
4 x 25/100
Finish with 150/175's
Sr. Silver-
4 x 50 swim IM order by 25's @ :55 descend (even rounds @ :45)
1 x 50 kick FAST for time @ 1:00 with boards
2 x 125 @ :10 rest desc; 2 x 150 "slide IM," 150/175, etc...
Warmdown a 150 drill/skulling by 25's before you get out. Do an excellent job with school today- don't mail it in just because it's the last day before break. Get excited for our Holiday Training. Have a great day!
Wednesday, December 19, 2018
Wednesday Afternoon, December 19, 2018- PM Junior Gold @ DS
1 x 600- 300/300- mix it up
1:00 rest
6 x 125 @ 2:15- 50 ra2 la2 free, then 75 drill/swim/drill by 25's
Warmup on your own for 10 minutes- get your HR up, work on your turns
4 sets of:
2 x 50 swim/kick breast @ :55, desc 1-2
1 x 50 swim all breaststroke @ :45
1 x 50 swim free br 3 @ :35
1:00 rest between sets 1 &2, check HR
Until 6:25 p.m.,
4 x 25 kick- 25 with boards FAST, 50 on back (UDK!)
BROKEN 200 KICK- different by round.
1:00 rest between sets, check HR.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the Holday Training. RACE DAY tomorrow. Have a great day!
1:00 rest
6 x 125 @ 2:15- 50 ra2 la2 free, then 75 drill/swim/drill by 25's
Warmup on your own for 10 minutes- get your HR up, work on your turns
4 sets of:
2 x 50 swim/kick breast @ :55, desc 1-2
1 x 50 swim all breaststroke @ :45
1 x 50 swim free br 3 @ :35
1:00 rest between sets 1 &2, check HR
Until 6:25 p.m.,
4 x 25 kick- 25 with boards FAST, 50 on back (UDK!)
BROKEN 200 KICK- different by round.
1:00 rest between sets, check HR.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the Holday Training. RACE DAY tomorrow. Have a great day!
Wednesday Morning, December 19, 2018- Sr. Silver @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling by 25's
1:00 rest
6 x 125 @ 2:10-
50 ra2 la2 free drill, 75 drill/swim/drill by 25's (odd 125's this is breaststroke, evens choice NO FREE)
10 minutes warmup on your own: solo, with a partner or by lane
Check HR & put fins on
With fins:
8 x 25 breast drill @ :40
9 x 75 breast pull with dolph kick (middle 3 x 75 with free kick) & flip turns, desc 1-3's @ 1:30
Take fins off, check HR then...
16 x 50 as follows:
1-2, swim/kick breast by 25's desc 1-2 @ :55
#3- swim breaststroke @ :45
#4- swim free br 3 @ :35
1:00 rest after #16, check HR
FILTHY KICKING:
Until the end of workout, get into...
4 x 75 @ 1:20- 25 kick with boards build (o) or FAST (e), then 50 kick on back neg split (UDK!)
BROKEN 200 KICK- various by rounds (4 x 50, 75/50/75, 50/4 x 25/50, etc...)
Warmdown before you get out, remind your parents the holiday schedule starts on Saturday. Do an excellent job in school today and get ready for tonight's workout. Have a great day!
1:00 rest
6 x 125 @ 2:10-
50 ra2 la2 free drill, 75 drill/swim/drill by 25's (odd 125's this is breaststroke, evens choice NO FREE)
10 minutes warmup on your own: solo, with a partner or by lane
Check HR & put fins on
With fins:
8 x 25 breast drill @ :40
9 x 75 breast pull with dolph kick (middle 3 x 75 with free kick) & flip turns, desc 1-3's @ 1:30
Take fins off, check HR then...
16 x 50 as follows:
1-2, swim/kick breast by 25's desc 1-2 @ :55
#3- swim breaststroke @ :45
#4- swim free br 3 @ :35
1:00 rest after #16, check HR
FILTHY KICKING:
Until the end of workout, get into...
4 x 75 @ 1:20- 25 kick with boards build (o) or FAST (e), then 50 kick on back neg split (UDK!)
BROKEN 200 KICK- various by rounds (4 x 50, 75/50/75, 50/4 x 25/50, etc...)
Warmdown before you get out, remind your parents the holiday schedule starts on Saturday. Do an excellent job in school today and get ready for tonight's workout. Have a great day!
Tuesday, December 18, 2018
Tuesday Afternoon, December 18, 2018- PM Jr. Gold, PM Sr. Silver, Sr. Gold
1 x 600- 300 swim free, 200 reverse IM drill, 100 kick on back
1:00 rest
Jr. Gold-
Drylands until 5 p.m., then...
All @ :10 rest-
4 x 50 ra2 la2 free/fly kick on side
3 x 100- fist free dirll, choice drill in primary stroke NO FREE by 50's
2 x 200- 100 drill/kick by 25's, 100 swim/kick by 25's- all fly
1 x 300- swim (build)/drill, then skulling- by 25's
1:00 rest, check HR
LONG SWIM-
see 150/50/100 IM from this morning with AM Jr. Gold
** Running short on time after drylands and the warmup, instead went...
300's desc @ :05-:10 rest as follows:
150 swim IM (NO FREE)
150 swim free br 3/5/3 by 50's
Hand touch after each 300 to get time, desc them as you go along
BIG KICK tomorrow afternoon!
Warmdown a little before you get out. Do an excellent job with your HW tonight & get excited for our holiday training next week. Have a great day!
Sr. Gold/PM Sr. Silver-
1 x 900- 100 swim free, 100 drill/swim by 25's in 4th best stroke, 100 kick on back- last 25 FAST
1:00 rest
Sr. Gold-
Warmup with 4th best stroke 25's drill @ :35, then put fins on
3 x 150 in 4th best stroke ("4thBS") desc 1-3 @ 2:20 or 2:30
100 drill/skulling
3 x 100 swim 4thBS desc @ 2:00
100 drill/skulling
6 x 50 swim in 4thBS @ 1:20, desc 1-3/hold for 4-6
Finish with 15m sprints FAD
Sr. Silver PM-
Warmup as you feel (15-18 mins), then 9 x 50 swim in primary stroke @ 1:00 desc 1-3 & get average time for 3/6/9
1:00 rest
3 x 100 swim free br 3 @ 1:30/1 x 50 swim FAST in primary stroke @ 1:00- at least as fast as average time from FAST 50's above
3 x 100 swim free br 3 @ 1:25/1 x 50 swim primary stroke- FAST again
3 x 100 @ 1:20/1 x 50 in primary stroke FAST
3 x 100 @ 1:15/1 x 50 in primary stroke FAST
3 x 100 @ 1:10/1 x 50 in primary stroke FAST
1:00 rest, check HR
If time permits, go a 2nd set with 2 x 50 in primary stroke
Otherwise, 15m sprints from a dive to finish.
100 easy drill before you get out. Do an excellent job with your HW tonight & remind your parents that our holiday training schedule begins on Saturday. Have a great day!
1:00 rest
Jr. Gold-
Drylands until 5 p.m., then...
All @ :10 rest-
4 x 50 ra2 la2 free/fly kick on side
3 x 100- fist free dirll, choice drill in primary stroke NO FREE by 50's
2 x 200- 100 drill/kick by 25's, 100 swim/kick by 25's- all fly
1 x 300- swim (build)/drill, then skulling- by 25's
1:00 rest, check HR
LONG SWIM-
see 150/50/100 IM from this morning with AM Jr. Gold
** Running short on time after drylands and the warmup, instead went...
300's desc @ :05-:10 rest as follows:
150 swim IM (NO FREE)
150 swim free br 3/5/3 by 50's
Hand touch after each 300 to get time, desc them as you go along
BIG KICK tomorrow afternoon!
Warmdown a little before you get out. Do an excellent job with your HW tonight & get excited for our holiday training next week. Have a great day!
Sr. Gold/PM Sr. Silver-
1 x 900- 100 swim free, 100 drill/swim by 25's in 4th best stroke, 100 kick on back- last 25 FAST
1:00 rest
Sr. Gold-
Warmup with 4th best stroke 25's drill @ :35, then put fins on
3 x 150 in 4th best stroke ("4thBS") desc 1-3 @ 2:20 or 2:30
100 drill/skulling
3 x 100 swim 4thBS desc @ 2:00
100 drill/skulling
6 x 50 swim in 4thBS @ 1:20, desc 1-3/hold for 4-6
Finish with 15m sprints FAD
Sr. Silver PM-
Warmup as you feel (15-18 mins), then 9 x 50 swim in primary stroke @ 1:00 desc 1-3 & get average time for 3/6/9
1:00 rest
3 x 100 swim free br 3 @ 1:30/1 x 50 swim FAST in primary stroke @ 1:00- at least as fast as average time from FAST 50's above
3 x 100 swim free br 3 @ 1:25/1 x 50 swim primary stroke- FAST again
3 x 100 @ 1:20/1 x 50 in primary stroke FAST
3 x 100 @ 1:15/1 x 50 in primary stroke FAST
3 x 100 @ 1:10/1 x 50 in primary stroke FAST
1:00 rest, check HR
If time permits, go a 2nd set with 2 x 50 in primary stroke
Otherwise, 15m sprints from a dive to finish.
100 easy drill before you get out. Do an excellent job with your HW tonight & remind your parents that our holiday training schedule begins on Saturday. Have a great day!
Tuesday Morning, December 18, 2018- AM Jr. Gold, AM Sr. Silver, Sr. Gold
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
All @ :10 rest-
4 x 50 swim free/fist free drill
3 x 100 ra2 la2 free drill, choice drill in primary stroke NO FREE
2 x 200- 100 drill/kick fly by 25's, 100 swim/kick fly by 25's
1 x 300- 50 swim FAST turns/drill by 25's, then 25 skulling
1:00 rest, check HR
Jr. Gold-
LONG SWIM:
5 times through...
150 neg split free br 3
50 kick FAST choice/breast with boards by 25's
100* swim IM
*200 IM swim, then 300, then 200, then 100
Distance-
2 sets of:
150 neg split @ 2:00/3 x 100 swim at pace @ 1:40
150 neg split STRONG @ 2:00/3 x 100 swim at pace @ 1:40
750 swim free br 3, desc 250's 1-3, hand touch at 500 okay
1:00 rest between sets, check HR
Sr. Silver-
3 sets of:
4 x 75 swim free br 3 @ 1:05 (:05 faster by round)
3 x 50 swim desc 1-3 @ :55 (gets :05 slower by round)- keep track of avg time on #3
No rest between sets, check HR when you can.
After 3rd set...
3 x 100 swim free br 3 @ 1:30 (gets :05 FASTER by round)
1 x 50 swim FAST for time in primary stroke @ 1:00
The goal is to be as fast on the 50 swim in primary stroke throughout the set
Warmdown a little before you get out. Do an excellent job in school today and get excited for our holiday training. Have a great day!
1:00 rest
All @ :10 rest-
4 x 50 swim free/fist free drill
3 x 100 ra2 la2 free drill, choice drill in primary stroke NO FREE
2 x 200- 100 drill/kick fly by 25's, 100 swim/kick fly by 25's
1 x 300- 50 swim FAST turns/drill by 25's, then 25 skulling
1:00 rest, check HR
Jr. Gold-
LONG SWIM:
5 times through...
150 neg split free br 3
50 kick FAST choice/breast with boards by 25's
100* swim IM
*200 IM swim, then 300, then 200, then 100
Distance-
2 sets of:
150 neg split @ 2:00/3 x 100 swim at pace @ 1:40
150 neg split STRONG @ 2:00/3 x 100 swim at pace @ 1:40
750 swim free br 3, desc 250's 1-3, hand touch at 500 okay
1:00 rest between sets, check HR
Sr. Silver-
3 sets of:
4 x 75 swim free br 3 @ 1:05 (:05 faster by round)
3 x 50 swim desc 1-3 @ :55 (gets :05 slower by round)- keep track of avg time on #3
No rest between sets, check HR when you can.
After 3rd set...
3 x 100 swim free br 3 @ 1:30 (gets :05 FASTER by round)
1 x 50 swim FAST for time in primary stroke @ 1:00
The goal is to be as fast on the 50 swim in primary stroke throughout the set
Warmdown a little before you get out. Do an excellent job in school today and get excited for our holiday training. Have a great day!
Monday, December 17, 2018
Monday Afternoon, December 17, 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
6 x 100 @ 1:40 (or 1:50)- odds are drill/kick by 50's, evens are swim (build)/drill by 25's
15 x 50 kick*-
2 @ :55 on back, focus on 4 small FAST UDK's off each wall
1- kick FAST with boards @ :45
*middle set of 3 x 50 is swim IM order all @ :50, then go last 6 kick, 2 & 1 as you did the first 6
1:00 rest
8 x 100 kick @ 1:45- odds choice on back (4 UDK's off each wall), evens are IM w/boards, desc 1-4
1 x 200 kick- 100 on back to a hand touch (get time), 100 IM with boards FAST
:30 rest, check HR
6 x 100 kick @ 1:35- odds on back, use the UDK's to make the interval easy, evens are 75 free, 25 NO FREE
1 x 400 kick- 100 kick choice on back, 100 with boards- get time for 1st 200, 2nd 200 is FASTER
:30 rest, check HR
1 x 600- 100 swim free br 3/5 by 50's, 100 swim IM- desc the 3 x 200's 1-3 to something JUICY
:30 rest
4 x 100 kick all out FAST for time, BEST AVERAGE EVER
1;00 rest
Until 6:30p, finish up with...
4 x 25 @ :40- the usual
1 x 50 swim all out FAST for time @ 1:00- target best SCY time
No rest between rounds; odd rounds go free, even rounds go NO FREE (all the same stroke)
150 easy drill/skulling by 25's before you get out. Do an excellent job with your HW tonight, get excited for our holiday training. Have a great day!
1:00 rest
6 x 100 @ 1:40 (or 1:50)- odds are drill/kick by 50's, evens are swim (build)/drill by 25's
15 x 50 kick*-
2 @ :55 on back, focus on 4 small FAST UDK's off each wall
1- kick FAST with boards @ :45
*middle set of 3 x 50 is swim IM order all @ :50, then go last 6 kick, 2 & 1 as you did the first 6
1:00 rest
8 x 100 kick @ 1:45- odds choice on back (4 UDK's off each wall), evens are IM w/boards, desc 1-4
1 x 200 kick- 100 on back to a hand touch (get time), 100 IM with boards FAST
:30 rest, check HR
6 x 100 kick @ 1:35- odds on back, use the UDK's to make the interval easy, evens are 75 free, 25 NO FREE
1 x 400 kick- 100 kick choice on back, 100 with boards- get time for 1st 200, 2nd 200 is FASTER
:30 rest, check HR
1 x 600- 100 swim free br 3/5 by 50's, 100 swim IM- desc the 3 x 200's 1-3 to something JUICY
:30 rest
4 x 100 kick all out FAST for time, BEST AVERAGE EVER
1;00 rest
Until 6:30p, finish up with...
4 x 25 @ :40- the usual
1 x 50 swim all out FAST for time @ 1:00- target best SCY time
No rest between rounds; odd rounds go free, even rounds go NO FREE (all the same stroke)
150 easy drill/skulling by 25's before you get out. Do an excellent job with your HW tonight, get excited for our holiday training. Have a great day!
Monday Morning, December 17, 2018- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS
1 x 600- 100 swim free, 100 drill/kick NO FREE
1:00 rest
6 x 100 @ 1:40 (or 1:45)- odds are drill/kick by 50's, evens are swim (build)/drill by 25's
8* x 50 kick- odds on back, focus on UDK's, 4 off each wall; evens are with boards-
go 4 @ :55 & 45 (odds & evens) and 4 @ :50 & :40
*Jr. Gold go 9 x 50, 2 @ :55 (on back) 1 @ :45
1:00 rest, check HR
Jr. Gold-
8 x 100 kick @ 1:45- odds on back, evens IM with boards, desc 1-2's
1 x 200 kick BIG neg split- on back/with boards by 100's
:30 rest, check HR
6 x 100 kick @ 1:35- odds on back (4 UDK's off each wall), evens with boards- make interval
1 x 400- 200 kick on back (UDK's), 200 kick choice with boards, all FAST
:30 rest
1 x 600- 100 swim free br 3, 100 swim IM- desc the 200's 1-3 to giddyup
:30 rest, check HR
4 x 100 kick all FAST- BEST AVERAGE EVER, @ 2:30
1:00 rest, check HR
With fins until 7:00a, finish up with...
4 x 25 @ :40- the usual (all one stroke)
1 x 50 swim FAST @ 1:00- target best SCY time (same stroke as 25's)
Odd rounds free, even rounds NO FREE
Sr. Gold/Sr. Silver-
5 times through...
3 x 75 swim IM @ 1:15 (desc)
1 x 125 IM (last 50 is swim free br 5) @ 2:00
1 x 150 swim free br 3 @ 1:50
For rounds 2-5, intervals & free distance change to...
75's @ 1:10/125 (middle 50 is breast)/200 swim free br 3 @ 2:20
75's @ 1:05/125 (middle 50 is backstroke)/250 swim free br 3 @ 2:50
75's @ 1:00/125 (first 50 is fly)/200 swim free br 3 @ 2:10
75's @ :55/125 (100 IM swim, last 25 kick on back) @ 2:30/150 swim free FAST for time
With fins, until 7:30a, finish up with...
3 x 50 swim @ 1:00 desc 1-3 to all out FAST- target best SCY time
1 x 50 @ 1:00- LUNGBUSTER/swim FAST by 25's- can you beat your time from 3rd 50 above?
Odd rounds free, even rounds NO FREE
150 easy drill/skulling by 25's before you get out. Do an excellent job in school today, start checking the website for the holiday training schedule this week so you know what the schedule is next week. Have a great day!
1:00 rest
6 x 100 @ 1:40 (or 1:45)- odds are drill/kick by 50's, evens are swim (build)/drill by 25's
8* x 50 kick- odds on back, focus on UDK's, 4 off each wall; evens are with boards-
go 4 @ :55 & 45 (odds & evens) and 4 @ :50 & :40
*Jr. Gold go 9 x 50, 2 @ :55 (on back) 1 @ :45
1:00 rest, check HR
Jr. Gold-
8 x 100 kick @ 1:45- odds on back, evens IM with boards, desc 1-2's
1 x 200 kick BIG neg split- on back/with boards by 100's
:30 rest, check HR
6 x 100 kick @ 1:35- odds on back (4 UDK's off each wall), evens with boards- make interval
1 x 400- 200 kick on back (UDK's), 200 kick choice with boards, all FAST
:30 rest
1 x 600- 100 swim free br 3, 100 swim IM- desc the 200's 1-3 to giddyup
:30 rest, check HR
4 x 100 kick all FAST- BEST AVERAGE EVER, @ 2:30
1:00 rest, check HR
With fins until 7:00a, finish up with...
4 x 25 @ :40- the usual (all one stroke)
1 x 50 swim FAST @ 1:00- target best SCY time (same stroke as 25's)
Odd rounds free, even rounds NO FREE
Sr. Gold/Sr. Silver-
5 times through...
3 x 75 swim IM @ 1:15 (desc)
1 x 125 IM (last 50 is swim free br 5) @ 2:00
1 x 150 swim free br 3 @ 1:50
For rounds 2-5, intervals & free distance change to...
75's @ 1:10/125 (middle 50 is breast)/200 swim free br 3 @ 2:20
75's @ 1:05/125 (middle 50 is backstroke)/250 swim free br 3 @ 2:50
75's @ 1:00/125 (first 50 is fly)/200 swim free br 3 @ 2:10
75's @ :55/125 (100 IM swim, last 25 kick on back) @ 2:30/150 swim free FAST for time
With fins, until 7:30a, finish up with...
3 x 50 swim @ 1:00 desc 1-3 to all out FAST- target best SCY time
1 x 50 @ 1:00- LUNGBUSTER/swim FAST by 25's- can you beat your time from 3rd 50 above?
Odd rounds free, even rounds NO FREE
150 easy drill/skulling by 25's before you get out. Do an excellent job in school today, start checking the website for the holiday training schedule this week so you know what the schedule is next week. Have a great day!
Sunday, December 16, 2018
Sunday Evening, December 16, 2018- Combined Jr. Gold @ Ida Lee
1 x 600- 300 swim freestyle, 3oo reverse IM- each 75 is drill/drill/skulling by 25's
1:00 rest
With fins,
6 x 50 @ 1:00- 25 6ks back drill, 25 kick on back with hands hands pointed toward ceiling
8 x 25 sit & spin back drill @ :35- except #'s 3&6 are kick FAST on back @ :20
6 x 75 @ 1:20- 25 choice back drill, 50 swim back descend 1-3's
1:00 rest, check HR & take off fins
8 sets of:
1 x 125 @ 2:15- 25 catchup free drill, 25 6k/3str back drill, 50 swim back (neg split), last 25 dolph kick on side
1 x 100 swim-
odd rounds, swim free, except 3rd 25 is swim backstroke, @ 1:20 or 1:35
even rounds, swim backstroke, except 3rd 25 is swim freestyle, also @ 1:20 or 1:35
No rest between sets, check HR after 8th set.
Until 7:30p, finish up with...
3 x out & backs- all kick w/boards @ :45, free & dolphin kick (forward ss at midpool), except #2 is free/breast
1 x 50 kick FAST for time on back- focus on UDK past flags & FAST turn, @ 1:00
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. Get excited for our holiday training. Have a great day!
1:00 rest
With fins,
6 x 50 @ 1:00- 25 6ks back drill, 25 kick on back with hands hands pointed toward ceiling
8 x 25 sit & spin back drill @ :35- except #'s 3&6 are kick FAST on back @ :20
6 x 75 @ 1:20- 25 choice back drill, 50 swim back descend 1-3's
1:00 rest, check HR & take off fins
8 sets of:
1 x 125 @ 2:15- 25 catchup free drill, 25 6k/3str back drill, 50 swim back (neg split), last 25 dolph kick on side
1 x 100 swim-
odd rounds, swim free, except 3rd 25 is swim backstroke, @ 1:20 or 1:35
even rounds, swim backstroke, except 3rd 25 is swim freestyle, also @ 1:20 or 1:35
No rest between sets, check HR after 8th set.
Until 7:30p, finish up with...
3 x out & backs- all kick w/boards @ :45, free & dolphin kick (forward ss at midpool), except #2 is free/breast
1 x 50 kick FAST for time on back- focus on UDK past flags & FAST turn, @ 1:00
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. Get excited for our holiday training. Have a great day!
Saturday, December 15, 2018
Saturday Morning, December 15, 2018- Combined Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is drill/kick by 50's
1:00 rest
4 x 50 @ 1:00- ra2la2 free drill, choice drill in primary stroke NO FREE
4 x 50 @ 1:00- fly pull with free kick, 2 kicks 1 pull breast drill- by 25's
6 x 25 sit & spin backstroke drill @ :35- except #'s 3 & 6 are kick FAST on back (UDK past flags!)
Check HR
3 sets of:
4 x 75-
1-3, 25 swim IM order by 75, then 50 kick (25 on back UDK past flags, 25 with boards FAST) @ 1:20 (Lanes 1&2 @ 1:30- okay)
#4- kick FAST for time with boards, 25 IM order by round, then 50 free @ 1:30 (Lanes 1&2 @ 1:40)
After #12...
8 x 25 partner kick with boards (except #'s 5&6 are on back) @ :45
1:00 rest, check HR
TEST SET-
8 x 50 kick FAST for time- can go 4 free, 4 free/choice by 25's; in two groups
Until 10 a.m., with shnorkels & buoys, finish up with...
3 x 50 pull free @ :50 or :55 (gets :05 faster by round)
1 x 100 swim free (still with shnorkel) @ 1:10 or @ 1:15 or @ 1:20
No rest between sets, check HR after 50's if you have time
100 easy drill before you get out. Change quickly for drylands and get back out on deck. Do an excellent job with your HW this weekend, regular workout tomorrow night out at Ida Lee. Have a great day!
1:00 rest
4 x 50 @ 1:00- ra2la2 free drill, choice drill in primary stroke NO FREE
4 x 50 @ 1:00- fly pull with free kick, 2 kicks 1 pull breast drill- by 25's
6 x 25 sit & spin backstroke drill @ :35- except #'s 3 & 6 are kick FAST on back (UDK past flags!)
Check HR
3 sets of:
4 x 75-
1-3, 25 swim IM order by 75, then 50 kick (25 on back UDK past flags, 25 with boards FAST) @ 1:20 (Lanes 1&2 @ 1:30- okay)
#4- kick FAST for time with boards, 25 IM order by round, then 50 free @ 1:30 (Lanes 1&2 @ 1:40)
After #12...
8 x 25 partner kick with boards (except #'s 5&6 are on back) @ :45
1:00 rest, check HR
TEST SET-
8 x 50 kick FAST for time- can go 4 free, 4 free/choice by 25's; in two groups
Until 10 a.m., with shnorkels & buoys, finish up with...
3 x 50 pull free @ :50 or :55 (gets :05 faster by round)
1 x 100 swim free (still with shnorkel) @ 1:10 or @ 1:15 or @ 1:20
No rest between sets, check HR after 50's if you have time
100 easy drill before you get out. Change quickly for drylands and get back out on deck. Do an excellent job with your HW this weekend, regular workout tomorrow night out at Ida Lee. Have a great day!
Thursday, December 13, 2018
Friday Morning, December 14, 2018- AM Jr. Gold, AM Sr. Silver and Sr. Gold- all @ DS
MEET WARMUP, then...
RACE DAY!!
Warmdown well before you get out. One week to go before we get into our holiday training schedule. Do an excellent job in school today, see you tomorrow. Have a great day!
RACE DAY!!
Warmdown well before you get out. One week to go before we get into our holiday training schedule. Do an excellent job in school today, see you tomorrow. Have a great day!
Thursday Afternoon, December 13, 2018- Sr. Silver PM and Sr. Gold
1 x 800- odd 100's are drill/kick by 50's (UDK's!), even 100's are 75 swim, 25 skulling
1:00 rest
9 x 50 @ 1:00- 2 drill/kick by 25's, 1 swim/kick by 25's; last 3 NO FREE
8 x 75 @ 1:20- 25 kick build to FAST, 50 swim/drill by 25's in primary stroke- turn is FAST
Sr. Silver- 1 x 300, 50 choice, last 25 swim build to FAST
1:00 rest, check HR
Sr. Silver, 3 sets of:
3 x 50 swim at 2nd 50 split of 100 Goal Time @ 1:10
1 x 50 drill @ 1:00
3 x 50 swim at 2nd 50 split of 100 Goal Time @ 1:10
BROKEN 50- 2 x 25 swim FAST @ :10 rest
1 x 150 swim freestyle br 3- 50 swim at 200 setup, then last 100 swim FAST for time
Last set can be choice, others are primary stroke
Sr. Gold-
With chutes & med ball
Med Ball Vert Kick-
3 rounds of:
:20 dolph kick, :20 breast kick, :20 free kick while you pass the med ball around- don't let the ball get wet
:30 rest after 1 minute of vert kick
After 3rd set...
With chutes, 2 set sat a time before you go back to med balls (3 rounds total- 1 free, 1 primary, 1 choice):
:10 on (swim), :20 off- two times
:20 on, :10 off- 2 times
:30 swim FAST
Check HR after each set.
Until 7:30p, finish up with...
3 x 50 swim IM order by 25's- fly/back, back/breast, breast/free
1 set @ :55, 1 set @ :50, 1 set @ :45, 1 set @ :40, then :30 rest...and 1 set @ :35!$*#%!
Warmdown at least a 150 drill/skulling before you get out. Do an excellent job with your HW tonight and get excited for our holiday training. Have a great day!
1:00 rest
9 x 50 @ 1:00- 2 drill/kick by 25's, 1 swim/kick by 25's; last 3 NO FREE
8 x 75 @ 1:20- 25 kick build to FAST, 50 swim/drill by 25's in primary stroke- turn is FAST
Sr. Silver- 1 x 300, 50 choice, last 25 swim build to FAST
1:00 rest, check HR
Sr. Silver, 3 sets of:
3 x 50 swim at 2nd 50 split of 100 Goal Time @ 1:10
1 x 50 drill @ 1:00
3 x 50 swim at 2nd 50 split of 100 Goal Time @ 1:10
BROKEN 50- 2 x 25 swim FAST @ :10 rest
1 x 150 swim freestyle br 3- 50 swim at 200 setup, then last 100 swim FAST for time
Last set can be choice, others are primary stroke
Sr. Gold-
With chutes & med ball
Med Ball Vert Kick-
3 rounds of:
:20 dolph kick, :20 breast kick, :20 free kick while you pass the med ball around- don't let the ball get wet
:30 rest after 1 minute of vert kick
After 3rd set...
With chutes, 2 set sat a time before you go back to med balls (3 rounds total- 1 free, 1 primary, 1 choice):
:10 on (swim), :20 off- two times
:20 on, :10 off- 2 times
:30 swim FAST
Check HR after each set.
Until 7:30p, finish up with...
3 x 50 swim IM order by 25's- fly/back, back/breast, breast/free
1 set @ :55, 1 set @ :50, 1 set @ :45, 1 set @ :40, then :30 rest...and 1 set @ :35!$*#%!
Warmdown at least a 150 drill/skulling before you get out. Do an excellent job with your HW tonight and get excited for our holiday training. Have a great day!
Thursday Afternoon, December 13, 2018- PM Jr. Gold @ DS
Meet Warmup, then...
RACE DAY!!
This week we went 3 rounds of...
3 x 50 swim FAST @ :15 rest (1st 50 from a dive)- add up for 150 total- all @ 3:30, then...
1 x 150 swim FAST for time with fins- trying to be FASTER than your broken 150
1st round free, 2nd round primary stroke, 3rd round IM (last 50 is kick with boards)
Warmdown a little before you get out. Do an excellent job with your HW tonight & get excited for our holiday training. Have a great day!
RACE DAY!!
This week we went 3 rounds of...
3 x 50 swim FAST @ :15 rest (1st 50 from a dive)- add up for 150 total- all @ 3:30, then...
1 x 150 swim FAST for time with fins- trying to be FASTER than your broken 150
1st round free, 2nd round primary stroke, 3rd round IM (last 50 is kick with boards)
Warmdown a little before you get out. Do an excellent job with your HW tonight & get excited for our holiday training. Have a great day!
Thursday Morning, December 13, 2018- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS
1 x 600- 300/300
1:00 rest
With fins,
8 x 75 @ 1:20- 25 fly pull with free kick, 50 choice drill in primary stroke
Take fins off...
9 x 50 @ 1:00-
1- fly swim/drill
2&3- swim/drill in primary stroke
Build the swim to a FAST turn
1 x 300- kick/swim (build)/drill by 25's- odd 75's choice, even 75's primary stroke
1:00 rest
4 sets of:
3 x 50 swim/kick by 25's in primary stroke @ :50
2 x 100 swim 25 fly (build), 75 free br 3/5/3 @ 1:25 (or @ 1:30, or 1:35 if we have room)
1 x 125 swim free br 3 @ 1:25 (or @ 1:30, or @ 1:35)
1:00 rest after 1st set, :30 rest after 3rd set, check HR
4 sets of:
3 x 50 swim at 2nd 50 split of 100 Goal Time
1 x 50 drill
3 x 50 swim at 2nd 50 split of 100 Goal Time
1 x 50 BROKEN: 2 x 25 @ :10 rest (same stroke as 50's swim above)- should be FASTER than 2nd 50 split
1 x 150 swim free as follows:
50 swim at 200 setup, eyeball the clock, then 100 swim free FAST- bring your legs into it and go!
1:00 rest between sets
Until 7:30a, finish up with...
50's pull free with shnorkels & buoys, paddles if you'd like:
3 @ :55, 1 @ :45
3 @ :55, 1 @ :40
3 @ :55, 1 @ :35
Check HR after each round, paddles only for one round at a time.
Warmdown a little easy before you get out. Do an excellent job in school today and get excited for our holiday training. Have a great day!
1:00 rest
With fins,
8 x 75 @ 1:20- 25 fly pull with free kick, 50 choice drill in primary stroke
Take fins off...
9 x 50 @ 1:00-
1- fly swim/drill
2&3- swim/drill in primary stroke
Build the swim to a FAST turn
1 x 300- kick/swim (build)/drill by 25's- odd 75's choice, even 75's primary stroke
1:00 rest
4 sets of:
3 x 50 swim/kick by 25's in primary stroke @ :50
2 x 100 swim 25 fly (build), 75 free br 3/5/3 @ 1:25 (or @ 1:30, or 1:35 if we have room)
1 x 125 swim free br 3 @ 1:25 (or @ 1:30, or @ 1:35)
1:00 rest after 1st set, :30 rest after 3rd set, check HR
4 sets of:
3 x 50 swim at 2nd 50 split of 100 Goal Time
1 x 50 drill
3 x 50 swim at 2nd 50 split of 100 Goal Time
1 x 50 BROKEN: 2 x 25 @ :10 rest (same stroke as 50's swim above)- should be FASTER than 2nd 50 split
1 x 150 swim free as follows:
50 swim at 200 setup, eyeball the clock, then 100 swim free FAST- bring your legs into it and go!
1:00 rest between sets
Until 7:30a, finish up with...
50's pull free with shnorkels & buoys, paddles if you'd like:
3 @ :55, 1 @ :45
3 @ :55, 1 @ :40
3 @ :55, 1 @ :35
Check HR after each round, paddles only for one round at a time.
Warmdown a little easy before you get out. Do an excellent job in school today and get excited for our holiday training. Have a great day!
Wednesday Afternoon, December 12, 2018- PM Jr. Gold @ DS
1 x 600- 300/300
1:00 rest
After warmup...
9 sets of:
3 x 50 kick on back (UDK!) @ :55
3 x 25 kick FAST with boards @ :10 rest, except every 3rd set is @ :40, partner kick RACE!
After every 3rd round...
1 x 200 swim FAST, different from round to round
1:00 rest, check HR after each set.
Until 6:30 p.m., finish up with...
:15 FAST vertical dolphin kick in corner of lane, then :05 rest
1 x 50 fly- 25 swim FAST, 25 drill
Repeat until 6:30p
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for our holiday training. Have a great day!
1:00 rest
After warmup...
9 sets of:
3 x 50 kick on back (UDK!) @ :55
3 x 25 kick FAST with boards @ :10 rest, except every 3rd set is @ :40, partner kick RACE!
After every 3rd round...
1 x 200 swim FAST, different from round to round
1:00 rest, check HR after each set.
Until 6:30 p.m., finish up with...
:15 FAST vertical dolphin kick in corner of lane, then :05 rest
1 x 50 fly- 25 swim FAST, 25 drill
Repeat until 6:30p
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for our holiday training. Have a great day!
Wednesday, December 12, 2018
Wednesday Morning, December 12, 2018- Sr. Silver AM&PM @ DS
1 x 600- 300/300
1:00 rest
2 x 300 @ :15 rest-
1, 50 fist free drill br3 then 25 kick on back (build)
2, 50 kick on back (FAST turn & UDK), 25 choice drill in primary stroke
From mid-pool:
12 x 25 swim in/FAST TURN & BREAKOUT/kick out @ :40
Go 4 free, 4 primary, 4 choice
5:00 social kick, then check HR
1:00 rest
9 rounds of:
3 x 50 kick on back @ :55- FAST turns & furious UDK's
3 x 25 kick FAST with boards @ :10 rest, except every 3rd set is 3 x 25 @ :40, RACE
After every 3rd round...
1 x 200 swim (different by round), 2nd 100 is FAST
1:00 rest between sets, check HR
Until 7:30, with fins, finish up with...
50's breast pull with dolphin kick @ 1:00, desc 1-3 to FAST
100 easy drill before you get out. Do an excellent job in school today and get excited for our holiday training. Have a great day!
1:00 rest
2 x 300 @ :15 rest-
1, 50 fist free drill br3 then 25 kick on back (build)
2, 50 kick on back (FAST turn & UDK), 25 choice drill in primary stroke
From mid-pool:
12 x 25 swim in/FAST TURN & BREAKOUT/kick out @ :40
Go 4 free, 4 primary, 4 choice
5:00 social kick, then check HR
1:00 rest
9 rounds of:
3 x 50 kick on back @ :55- FAST turns & furious UDK's
3 x 25 kick FAST with boards @ :10 rest, except every 3rd set is 3 x 25 @ :40, RACE
After every 3rd round...
1 x 200 swim (different by round), 2nd 100 is FAST
1:00 rest between sets, check HR
Until 7:30, with fins, finish up with...
50's breast pull with dolphin kick @ 1:00, desc 1-3 to FAST
100 easy drill before you get out. Do an excellent job in school today and get excited for our holiday training. Have a great day!
Tuesday Afternoon, December 11, 2018- PM Jr. Gold, PM Sr. Silver & Sr. Gold @ DS
1 x 600- 300/300
1:00 rest
Jr. Gold-
8 x 50 @ 1:00- kick (build)/drill, 4 free, 4 NO FREE
8 x 50- 2 swim free neg split br 3, 2 swim/kick NO FREE @ :55
8 x 50- as above, but @ :45
1:00 rest, check HR
LONG SWIM-
3 times through:
200 swim free br 3 neg split (br5 on 3rd 50)
200 IM- each 50 is swim/kick by 25's, desc this 200 1-3
200 kick- 100 on back (UDK!) choice, 100 IM kick with boards- last 100 is always FAST
Check HR after 3rd set, then...
150 drill/skulling by 25's before Drylands.
Sr. Gold-
4 x 300 @ :15 rest- 50 drill, 25 kick (build)- except #4 is 50 kick (neg split) 25 skulling
Check HR, then...
3 sets of:
4 x 25 @ :40- FAST UDK to halfway, then choice, except #3 is all FAST
3 x 100 @ 1:40 "inside-outside 100's"- FAST inside the flags, DPS outside the flags
1 set free, 1 set primary, 1 set choice
Until 7:30, finish up with...
3 x 50 kick on back @ :50- FAST turns & UDK
3 x 25 kick all out FAST @ :10 rest- except every 3rd round is 3 x 25 kick @ :40, RACE
Sr. Silver-
4 x 300 as above, then...
3 sets of:
17 x 50- from this morning (4/4/3/3/3)
1st @ :55
2nd set @ :50
(1:00 rest)
3rd set @ :45!!!
War down a little before you go, do an excellent job with your HW tonight & get excited for our holiday training. Have a great day!
1:00 rest
Jr. Gold-
8 x 50 @ 1:00- kick (build)/drill, 4 free, 4 NO FREE
8 x 50- 2 swim free neg split br 3, 2 swim/kick NO FREE @ :55
8 x 50- as above, but @ :45
1:00 rest, check HR
LONG SWIM-
3 times through:
200 swim free br 3 neg split (br5 on 3rd 50)
200 IM- each 50 is swim/kick by 25's, desc this 200 1-3
200 kick- 100 on back (UDK!) choice, 100 IM kick with boards- last 100 is always FAST
Check HR after 3rd set, then...
150 drill/skulling by 25's before Drylands.
Sr. Gold-
4 x 300 @ :15 rest- 50 drill, 25 kick (build)- except #4 is 50 kick (neg split) 25 skulling
Check HR, then...
3 sets of:
4 x 25 @ :40- FAST UDK to halfway, then choice, except #3 is all FAST
3 x 100 @ 1:40 "inside-outside 100's"- FAST inside the flags, DPS outside the flags
1 set free, 1 set primary, 1 set choice
Until 7:30, finish up with...
3 x 50 kick on back @ :50- FAST turns & UDK
3 x 25 kick all out FAST @ :10 rest- except every 3rd round is 3 x 25 kick @ :40, RACE
Sr. Silver-
4 x 300 as above, then...
3 sets of:
17 x 50- from this morning (4/4/3/3/3)
1st @ :55
2nd set @ :50
(1:00 rest)
3rd set @ :45!!!
War down a little before you go, do an excellent job with your HW tonight & get excited for our holiday training. Have a great day!
Tuesday, December 11, 2018
Tuesday Morning, December 11, 2018- Jr. Gold AM, Sr. Silver AM & Sr. Gold @ DS
1 x 600- 300/300
1:00 rest
15 x 50 @ 1:00- 2 drill/kick, 1 all kick w/boards, desc 1-5
16 x 75 as follows:
3- swim free br 3/5/3 @ 1:05
1- swim IM (slide) @ 1:15
2/2
1/3
Last 4 all kick @ 1:15- 25 with boards, 50 on back (UDK)
1:00 rest, check HR
Jr. Gold- LONG SWIM
3 times through:
200- swim free neg split br 3
200 IM swim/kick by 25's desc 1-3
200 kick- 100 choice on back (UDK), 100 IM with boards, desc 1-3
Check HR after 3rd time through
Sr. Silver-
3 sets of:
4 x 50 swim free br 3/5
4 x 50 swim free/NO FREE
3 x 50 swim IM order by 25's
3 x 50 swim/kick primary stoke NO FREE
3 x 50 kick- make interval (go on back if missing)
Go @ :55, :50 & :45 by round
Distance-
3 sets of:
4 x 50 swim at pace @ :45 (75's in 2nd set, 100 in 3rd set)
1 x 150 swim FASTER than pace
50 easy choice
:30 rest
1 x 550 swim for time- add up to 1650 Goal Time
OR...
After 3 rounds of above, then go the 550's as follows:
3 x 550 @ :30 rest all FAST swim, add up for 1650 Goal Time
100 easy drill before you get out. Do an excellent job with school today and get excited for the holiday training. Have a great day!
1:00 rest
15 x 50 @ 1:00- 2 drill/kick, 1 all kick w/boards, desc 1-5
16 x 75 as follows:
3- swim free br 3/5/3 @ 1:05
1- swim IM (slide) @ 1:15
2/2
1/3
Last 4 all kick @ 1:15- 25 with boards, 50 on back (UDK)
1:00 rest, check HR
Jr. Gold- LONG SWIM
3 times through:
200- swim free neg split br 3
200 IM swim/kick by 25's desc 1-3
200 kick- 100 choice on back (UDK), 100 IM with boards, desc 1-3
Check HR after 3rd time through
Sr. Silver-
3 sets of:
4 x 50 swim free br 3/5
4 x 50 swim free/NO FREE
3 x 50 swim IM order by 25's
3 x 50 swim/kick primary stoke NO FREE
3 x 50 kick- make interval (go on back if missing)
Go @ :55, :50 & :45 by round
Distance-
3 sets of:
4 x 50 swim at pace @ :45 (75's in 2nd set, 100 in 3rd set)
1 x 150 swim FASTER than pace
50 easy choice
:30 rest
1 x 550 swim for time- add up to 1650 Goal Time
OR...
After 3 rounds of above, then go the 550's as follows:
3 x 550 @ :30 rest all FAST swim, add up for 1650 Goal Time
100 easy drill before you get out. Do an excellent job with school today and get excited for the holiday training. Have a great day!
Monday, December 10, 2018
Monday, December 10, 2018- PM 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
8 x 50 drill/kick on back by 50's- 2 free, 2 NO FREE
30/20/10 @ 2:00 rest
Talk about the meet...
The Good, the Bad, and the Ugly...
Finish up with...
25 UDK @ :45
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for our holiday training. Have a great day!
1:00 rest
8 x 50 drill/kick on back by 50's- 2 free, 2 NO FREE
30/20/10 @ 2:00 rest
Talk about the meet...
The Good, the Bad, and the Ugly...
Finish up with...
25 UDK @ :45
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for our holiday training. Have a great day!
Thursday, December 6, 2018
Thursday Morning, December 6, 2018- AM Jr. Gold, AM Sr. Silver & Sr. Gold- all @ DS
MEET WARMUP, then...
Anybody swimming Sport Fair this weekend:
15 x 50 @ 1:00-
2- drill/swim by 25's
1- kick on back with FAST TURN, UDK & BREAKOUT!
From midpool-
8-10 x 25's @ :50, work on turns 2 at a time, and some FAST FINISHES,
Anybody NOT swimming at Sport Fair this weekend:
RACE DAY!!!
3 sets of, all @ 4:00
100 swim FAST from a dive
100 BROKEN: 75/25 (:15 rest)
100 BROKEN: 75/25 kick (:15 rest)
Go one set primary stroke NO FREE, one set IM, one set free
150 drill/choice by 25's before you get out. Do an excellent job in school today & get excited to tear it up at Sport Fair this weekend. Have a great day!
Anybody swimming Sport Fair this weekend:
15 x 50 @ 1:00-
2- drill/swim by 25's
1- kick on back with FAST TURN, UDK & BREAKOUT!
From midpool-
8-10 x 25's @ :50, work on turns 2 at a time, and some FAST FINISHES,
Anybody NOT swimming at Sport Fair this weekend:
RACE DAY!!!
3 sets of, all @ 4:00
100 swim FAST from a dive
100 BROKEN: 75/25 (:15 rest)
100 BROKEN: 75/25 kick (:15 rest)
Go one set primary stroke NO FREE, one set IM, one set free
150 drill/choice by 25's before you get out. Do an excellent job in school today & get excited to tear it up at Sport Fair this weekend. Have a great day!
Wednesday Afternoon, December 5, 2018- PM Jr. Gold
After warmup,
8 x 200 as follows:
75 kick FAST for time @ 1:30
50 swim 200 set-up style with FAST turn @ 1:00
75 BROKEN KICK- 3 x 25 kick FAST @ :10 rest
Odd rounds the kick is with boards, even rounds kick on back
Finish up with (until 6:30p):
4 x 50 swim at 200 GOAL PACE @ 1:10 (gets :05 faster by round, down to:55)
1 x 100 drill/skulling by 25's after each round
NO FREE on 50's GP
150 drill/choice by 25's before you get out. Do an excellent job with your HW tonight and get excited to race at Sport Fair this weekend. Have a great day!
8 x 200 as follows:
75 kick FAST for time @ 1:30
50 swim 200 set-up style with FAST turn @ 1:00
75 BROKEN KICK- 3 x 25 kick FAST @ :10 rest
Odd rounds the kick is with boards, even rounds kick on back
Finish up with (until 6:30p):
4 x 50 swim at 200 GOAL PACE @ 1:10 (gets :05 faster by round, down to:55)
1 x 100 drill/skulling by 25's after each round
NO FREE on 50's GP
150 drill/choice by 25's before you get out. Do an excellent job with your HW tonight and get excited to race at Sport Fair this weekend. Have a great day!
Wednesday Morning, December 5, 2018- Sr. Silver AM @ DS
After warmup,
12 x 200 as follows:
1&2- 75 kick FAST @ 1:30/50 swim 200 set-up @ 1:00/75 kick FAST BROKEN, 3 x 25 @ :10 rest
#3, BROKEN 75 (3 x 25 kick @ :10 rest)/50 swim 200 set-up/ @ 1:0075 kick FAST
#4, swim 75 @ 200 set-up/50 drill/75 swim FAST
After #12, finish up with...
Until 7:30, 50's swim as follows:
2- IM order by 25's (NO FREE) @ :50
1- swim free br 3 @ :35
100 easy before you get out. Do an excellent job in school today and get excited to race this weekend at Sport Fair. Have a great day!
12 x 200 as follows:
1&2- 75 kick FAST @ 1:30/50 swim 200 set-up @ 1:00/75 kick FAST BROKEN, 3 x 25 @ :10 rest
#3, BROKEN 75 (3 x 25 kick @ :10 rest)/50 swim 200 set-up/ @ 1:0075 kick FAST
#4, swim 75 @ 200 set-up/50 drill/75 swim FAST
After #12, finish up with...
Until 7:30, 50's swim as follows:
2- IM order by 25's (NO FREE) @ :50
1- swim free br 3 @ :35
100 easy before you get out. Do an excellent job in school today and get excited to race this weekend at Sport Fair. Have a great day!
Tuesday, December 4, 2018
Tuesday Evening, December 4, 2018- Sr. Gold & Sr. Silver PM @ DS
800- drill/swim (25's)- kick, by 100's
1:00 rest
3 sets of:
2 x 75 drill/kick (build)/ drill by 25's @ 1:20
1 x 100 swim/kick- same stroke- @ 1:45, get time & desc 1-3
No ret between sets.
3 sets of:
2 mins of vertical kick (:20 on :10 off in 1st set, :15 & :15 in 2nd set, :10 & :20 in 3rd set)
4 x 15m sprints FAD- breakout FAST & carry that speed to 15 yards
200 easy drill- skulling by 25's
Do an an excellent job with your HW tonight & get excited to race this weekend. Have a great day!
1:00 rest
3 sets of:
2 x 75 drill/kick (build)/ drill by 25's @ 1:20
1 x 100 swim/kick- same stroke- @ 1:45, get time & desc 1-3
No ret between sets.
3 sets of:
2 mins of vertical kick (:20 on :10 off in 1st set, :15 & :15 in 2nd set, :10 & :20 in 3rd set)
4 x 15m sprints FAD- breakout FAST & carry that speed to 15 yards
200 easy drill- skulling by 25's
Do an an excellent job with your HW tonight & get excited to race this weekend. Have a great day!
Tuesday Afternoon, December 4, 2018- PM Jr. Gold @ DS
1 x 600- 300/300
1:00 rest
Fly drilling with fins-
12 x 50- 2 swim fly/back, 2 kick- desc each set of 2
LONG SWIM
200 kick, 100 IM swim
200/200
200/300
200/400
1:00 rest
Fly drilling with fins-
12 x 50- 2 swim fly/back, 2 kick- desc each set of 2
LONG SWIM
200 kick, 100 IM swim
200/200
200/300
200/400
Tuesday Morning, December 4, 2018- AM Jr. Gold, AM Sr. Silver & 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
2 sets of:
4 x 50 drill @ 1:00 (drill/swim dps in 2nd set primary stroke NO FREE) choice drill
2 x 200 @ :20 rest-
#1- swim (build to FAST turn)/drill by 25's
#2- kick (build to FAST turn & breakout)/drill by 25's
Check HR after each set, :20 rest between sets
After 2nd set, finish up with...
8 x 50 swim free/choice (can be kick on 2nd 25), go 4 @ :45, 4 @ :40
8 x half-pool sprints @ :30
1:00 rest, check HR
Distance-
2 sets of:
1 x 150 swim free neg split @ 2:00
2 x 100 swim at pace @ 1:40
1 x 150 swim STRONG neg split free @ 2:00
2 x 100 swim at pace @ 1:40
1 x 750 swim free, desc 250's 1-3, hand touch at 500 okay; last 250 should be giddyup
Check HR, 1:00 rest between sets
Finish up with...
With fins, 75's swim desc 1-3's @ 1:20/1:30/1:40 by rounds of 3
Jr. Gold-
LONG SWIM-
200 kick- 150 on back (IM order/choice by 25's), focus on UDK's, then 50 kick FAST free/choice
100 swim IM
200 kick (as above)/200 swim IM
200 kick/300 swim IM
200 kick/400 swim IM
200 kick- as above, all FAST, get time
1:00 rest, check HR
Finish up with...
9 x 150 swim with fins desc 1-3's @ 2:40
Sr. Silver-
6 rounds of:
3 x 75's @ 1:10 desc/3 x 25's BROKEN/50 drill/75 swim FAST for time
150 drill/choice by 25's after even rounds
2 rounds primary, 2 rounds free, 2 rounds IM
Finish up with...
24 x 25's @ :40- "the usual"
100 easy drill before you get out. Do an excellent job in school today and get excited to race this weekend. Check your email for relays on Thursday. Have a great day!
1:00 rest
2 sets of:
4 x 50 drill @ 1:00 (drill/swim dps in 2nd set primary stroke NO FREE) choice drill
2 x 200 @ :20 rest-
#1- swim (build to FAST turn)/drill by 25's
#2- kick (build to FAST turn & breakout)/drill by 25's
Check HR after each set, :20 rest between sets
After 2nd set, finish up with...
8 x 50 swim free/choice (can be kick on 2nd 25), go 4 @ :45, 4 @ :40
8 x half-pool sprints @ :30
1:00 rest, check HR
Distance-
2 sets of:
1 x 150 swim free neg split @ 2:00
2 x 100 swim at pace @ 1:40
1 x 150 swim STRONG neg split free @ 2:00
2 x 100 swim at pace @ 1:40
1 x 750 swim free, desc 250's 1-3, hand touch at 500 okay; last 250 should be giddyup
Check HR, 1:00 rest between sets
Finish up with...
With fins, 75's swim desc 1-3's @ 1:20/1:30/1:40 by rounds of 3
Jr. Gold-
LONG SWIM-
200 kick- 150 on back (IM order/choice by 25's), focus on UDK's, then 50 kick FAST free/choice
100 swim IM
200 kick (as above)/200 swim IM
200 kick/300 swim IM
200 kick/400 swim IM
200 kick- as above, all FAST, get time
1:00 rest, check HR
Finish up with...
9 x 150 swim with fins desc 1-3's @ 2:40
Sr. Silver-
6 rounds of:
3 x 75's @ 1:10 desc/3 x 25's BROKEN/50 drill/75 swim FAST for time
150 drill/choice by 25's after even rounds
2 rounds primary, 2 rounds free, 2 rounds IM
Finish up with...
24 x 25's @ :40- "the usual"
100 easy drill before you get out. Do an excellent job in school today and get excited to race this weekend. Check your email for relays on Thursday. Have a great day!
Monday, December 3, 2018
Monday Afternoon, December 3, 2018- PM 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
4 x 125 @ 2:10- 50 3 strokes/6 kicks free drill, 75 drill/kick/drill in primary stroke by 25's
4 x 100 drill/50 kick/drill in primary stroke @ 1:45
4 x 75 @ 1:25 kick (build)/swim dps/kick (FAST UDK & breakout) in primary stroke
8 x 25 @ :45- odds kick FAST, evens swim 200 set-up, go 4 free, 4 primary stroke
1:00 rest, check HR
Pace 50's get faster by round, 100's stay the same, 150's- make the interval...
4 sets of:
5 x 50 swim at 200 GP @ 1:10
3 x 100 swim IM desc 1-3 @ 1:40
2 x 150 swim free @ :15 rest
#1- 50 build, 50 200 set up, 50 drill
#2- giddyup
1:00 rest between sets, check HR
With fins, finish up with...
24 x 25 @ :40- the usual.
Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!
1:00 rest
4 x 125 @ 2:10- 50 3 strokes/6 kicks free drill, 75 drill/kick/drill in primary stroke by 25's
4 x 100 drill/50 kick/drill in primary stroke @ 1:45
4 x 75 @ 1:25 kick (build)/swim dps/kick (FAST UDK & breakout) in primary stroke
8 x 25 @ :45- odds kick FAST, evens swim 200 set-up, go 4 free, 4 primary stroke
1:00 rest, check HR
Pace 50's get faster by round, 100's stay the same, 150's- make the interval...
4 sets of:
5 x 50 swim at 200 GP @ 1:10
3 x 100 swim IM desc 1-3 @ 1:40
2 x 150 swim free @ :15 rest
#1- 50 build, 50 200 set up, 50 drill
#2- giddyup
1:00 rest between sets, check HR
With fins, finish up with...
24 x 25 @ :40- the usual.
Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!
Monday Morning, December 3, 2018- Sr. Gold, Sr. Silver AM & Jr. Gold AM- all @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
4 x 125 @ 2:10- 50 3 strokes/6 kicks free drill, 75 drill/kick/drill in primary stroke by 25's
4 x 100 drill/50 kick/drill in primary stroke @ 1:45
4 x 75 @ 1:25 kick (build)/swim dps/kick (FAST UDK & breakout) in primary stroke
8 x 25 @ :45- odds kick FAST, evens swim 200 set-up, go 4 free, 4 primary stroke
1:00 rest, check HR
Pace 50's get faster by round, 100's stay the same, 150's- make the interval...
4 sets of:
5 x 50 swim at 200 GP @ 1:05
3 x 100 swim IM desc 1-3 @ 1:30
2 x 150 swim free @ :15 rest
#1- 50 build, 50 200 set up, 50 drill
#2- giddyup
1:00 rest between sets, check HR
With fins, finish up with...
24 x 25 @ :40- the usual.
Do an excellent job in school today & get excited to race this weekend. Have a great day!
1:00 rest
4 x 125 @ 2:10- 50 3 strokes/6 kicks free drill, 75 drill/kick/drill in primary stroke by 25's
4 x 100 drill/50 kick/drill in primary stroke @ 1:45
4 x 75 @ 1:25 kick (build)/swim dps/kick (FAST UDK & breakout) in primary stroke
8 x 25 @ :45- odds kick FAST, evens swim 200 set-up, go 4 free, 4 primary stroke
1:00 rest, check HR
Pace 50's get faster by round, 100's stay the same, 150's- make the interval...
4 sets of:
5 x 50 swim at 200 GP @ 1:05
3 x 100 swim IM desc 1-3 @ 1:30
2 x 150 swim free @ :15 rest
#1- 50 build, 50 200 set up, 50 drill
#2- giddyup
1:00 rest between sets, check HR
With fins, finish up with...
24 x 25 @ :40- the usual.
Do an excellent job in school today & get excited to race this weekend. Have a great day!
Sunday, December 2, 2018
Sunday Morning, December 2, 2018- Sport Fair Jr. Gold & Jr. Silver
1 x 600- 300 swim free, 300 reverse IM drill
1:00 rest
3 sets of, all kick:
8 x 25 as follows:
2- 15/10 @ :40
2- all FAST @ :40
2- 15/10 @ :40
2- all FAST @ :25
Odd rounds with boards, 2nd set on back- focus on UDK past flags
No rest between sets, check HR after last 25
1 x 300- 50 drill in 4th best stroke, 25 choice skulling
3 sets of:
1 x 75 swim IM @ 1:10 (1:20)
1 x 125 swim free br 3 @ 1:30 (1:50)
1 x 125 swim IM (last 25 kick free on back @ 1:50 (2:10)
1 x 75 swim free br 3 @ :55 (1:05)
1:00 rest after 1st set, check HR
With fins, until 9:45a...
75's swim desc 1-3's @ 1:30 to something juicy!!! Go 3 free, 3 primary stroke, 3 IM
Until 10a...
Work on relay starts for the meet!
100 easy drill before you get out. Do an excellent job with your HW today- make sure you're ready for the week ahead at school. Get excited to race next weekend & have a great day! PS- NO WORKOUT TONIGHT AT IDA LEE!
1:00 rest
3 sets of, all kick:
8 x 25 as follows:
2- 15/10 @ :40
2- all FAST @ :40
2- 15/10 @ :40
2- all FAST @ :25
Odd rounds with boards, 2nd set on back- focus on UDK past flags
No rest between sets, check HR after last 25
1 x 300- 50 drill in 4th best stroke, 25 choice skulling
3 sets of:
1 x 75 swim IM @ 1:10 (1:20)
1 x 125 swim free br 3 @ 1:30 (1:50)
1 x 125 swim IM (last 25 kick free on back @ 1:50 (2:10)
1 x 75 swim free br 3 @ :55 (1:05)
1:00 rest after 1st set, check HR
With fins, until 9:45a...
75's swim desc 1-3's @ 1:30 to something juicy!!! Go 3 free, 3 primary stroke, 3 IM
Until 10a...
Work on relay starts for the meet!
100 easy drill before you get out. Do an excellent job with your HW today- make sure you're ready for the week ahead at school. Get excited to race next weekend & have a great day! PS- NO WORKOUT TONIGHT AT IDA LEE!
Saturday, December 1, 2018
Saturday Morning, December 1, 2018- Sport Fair @ DS (from Jr. G & Jr. S)
1 x 600- 300 swim freestyle, 300 reverse IM- go kick/drill/drill by 25's
1:00 rest
With fins:
6 x 25 fly pull with free kick @ :40
4 x 75- 25 fly kick on side (UDK past flags), 25 ra fly, 25 la fly, @ 1:25
4 x 50 @ 1:00- 25 swim fly build to FAST, 25 kick FAST on back (UDK to halfway)
1:00 rest, take fins off, then...
1 x 400 as follows:
25 blow it out the back fly drill, 50 choice kick on back neg split, 25 swim fly build ot FAST finish
1:00 rest
4 sets of:
3 x 75 swim @ 1:10 (or @ 1:20)- 25 swim fly (always build to FAST turn), 50 swim back w/IM tempo
1 x 100 swim free br 3/5 by 50's @ 1:10 or 1:20 (1:25 if needed)
No rest between sets, check HR after 4th set, then 1:00 rest
8 x 200 alternating @ 1:00/:40 or BROKEN as follows-
50/25/50/25/50- the 25's are always drill, the 50's will be different from round to round (some rounds are kick)
Finish up with work on starts until 10 a.m.
Do an excellent job with drylands today (Jr. Gold only) and get a little schoolwork done today as well. Tomorrow morning here at 8 a.m. Remember, NO WORKOUT TOMORROW NIGHT AT IDA LEE. Have a great day and get excited to race next week at Sport Fair!
1:00 rest
With fins:
6 x 25 fly pull with free kick @ :40
4 x 75- 25 fly kick on side (UDK past flags), 25 ra fly, 25 la fly, @ 1:25
4 x 50 @ 1:00- 25 swim fly build to FAST, 25 kick FAST on back (UDK to halfway)
1:00 rest, take fins off, then...
1 x 400 as follows:
25 blow it out the back fly drill, 50 choice kick on back neg split, 25 swim fly build ot FAST finish
1:00 rest
4 sets of:
3 x 75 swim @ 1:10 (or @ 1:20)- 25 swim fly (always build to FAST turn), 50 swim back w/IM tempo
1 x 100 swim free br 3/5 by 50's @ 1:10 or 1:20 (1:25 if needed)
No rest between sets, check HR after 4th set, then 1:00 rest
8 x 200 alternating @ 1:00/:40 or BROKEN as follows-
50/25/50/25/50- the 25's are always drill, the 50's will be different from round to round (some rounds are kick)
Finish up with work on starts until 10 a.m.
Do an excellent job with drylands today (Jr. Gold only) and get a little schoolwork done today as well. Tomorrow morning here at 8 a.m. Remember, NO WORKOUT TOMORROW NIGHT AT IDA LEE. Have a great day and get excited to race next week at Sport Fair!
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