Tuesday, December 31, 2019

Tuesday Morning, December 31, 2019- Combined Jr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest

With fins:
6 x 25 @ :35- odds are fly kick on side, evens are fly kick on back- UDK past flags for all 6
4 x 25 choice drill @ :40
6 x 50 @ 1:00- 25 fly pull free kick, choice drill NO FREE OR FLY, by 25's
1:00 rest, take fins off

2 x 300 @ :10 rest- 25 "blow it out the back" fly drill, 25 swim fly, 50 choice drill/kick by 25's (this is choice swim/kick by 25's on 2nd 300, desc those 50's 1-3)
1:00 rest, check HR

18 x 50 in sets of 3:
1- swim/kick by 25's fly @ :50 (:55)
2- swim fly/choice by 25's @ :45 (:50)
3- swim free br3 @ :35 (:40)
No rest between sets of 3, check HR after #18, then 1:00 rest

4 sets of:
1 x 150 @ 3:00 swim choice/2 x 25 kick FAST with boards @ :10 rest/swim 4th best stroke, by 50's
1 x 150 @ 2:45- 50 kick FAST with boards/2 x 25 swim FAST @ :10 rest in primary stroke/50 kick on back FAST
1 x 150 kick FAST for time @ 2:30
1 x 150 swim BIG neg split free or back
:30 rest between sets, check HR

LONG SWIM-
6 times through:
100 swim IM (25 fly/50 back/25 breast- then rotate through)
50 kick on back- UDK to halfway off each wall
100 kick IM FAST with boards (on back in even rounds)
Check HR after 6th time through.

If there is time...
25's kick @ :40- sets of 4, the usual

Warmdown a bit before you get out. Do an excellent job getting ready to go back to school this week- get the new off to a good start. Have a great day!

Monday, December 30, 2019

Monday Afternoon, December 30, 2019- PM Jr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is drill/kick on back by 50's
1:00 rest

2 sets of:
1 x 150 @ 2:45- drill/skulling by 25's
3 x 50 drill/kick (build kick) by 25's @ 1:00
1 x 150 @ 2:30- swim (build to FAST TURN)/kick by 25's
6 x 25- odds & evens as follows:
odds- swim at 200 setup, then :10 rest, then right into...
evens- swim FAST (15y)/drill (last 10y, all @ 1:10
1 x 150 neg split- 50 swim (FAST TURN/BO), 25 kick- can be with boards
:30 rest between sets, check HR
1st set free, 2nd set NO FREE

After 2nd set, 1:00 rest, then...
12 x 50 kick in sets of 4 as follows:
1-2 @ 1:00, kick on back desc
3-4 @ :50, kick with boards FAST
5-6 @ 1:00, kick with boards desc
7-8 @ :50, kick on back FAST
Check HR, then 1:00 rest

Until 6p...
3 x 100 @ 1:40, 75 swim (desc 1-3, the 75 on the 3rd 100 is FAST), 25 drill
6 x 25 swim RACE @ :35- go side by side for these 25's, fastest group goes 2nd, :04 behind the first group- try to catch the first group

Warmdown a bit before you get out. Be sure to check the website for the schedule for tomorrow- it's our last day of the Holiday Training Schedule; we're back to our regular schedule on Thursday of this week. Do some HW tonight, make sure you're ready for the week ahead at school. Have a great day!

Monday Morning, December 30, 2019- AM Jr. Gold & Sr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is drill/kick on back by 50's
1:00 rest

2 sets of:
1 x 150 @ 3:00- drill/skulling by 25's
3 x 50 drill/kick (build kick) by 25's @ 1:00
1 x 150 @ 2:40- swim (build to FAST TURN)/kick by 25's
6 x 25- odds & evens as follows:
odds- swim at 200 setup, then :10 rest, then right into...
evens- swim FAST (15y)/drill (last 10y, all @ 1:10
1 x 150 neg split- 50 swim (FAST TURN/BO), 25 kick- can be with boards
:30 rest between sets, check HR
1st set free, 2nd set NO FREE

After 3nd set, 1:00 rest, then...
24 x 50 kick in sets of 4 as follows:
1-2 @ :55, kick on back desc
3-4 @ :45, kick with boards FAST
5-6 @ :55, kick with boards desc
7-8 @ :45, kick on back FAST
Check HR, then 1:00 rest

DISTANCE-
3 sets of, all @ :20 rest:
1 x 350 swim free, get time
1 x 375 swim free- as fast or faster than 350
1 x 400 swim free- as fast or faster than 375
No extra rest between sets; 1st set swim free, 2nd set pull free with shnorkel & choice equip; 3rd set choice (pull or swim)

SENIORS/Jr. GOLD-
Until 8a or 8:30a...
3 x 100 @ 1:40, 75 swim (desc 1-3, the 75 on the 3rd 100 is FAST), 25 drill
6 x 25 swim RACE @ :35- go side by side for these 25's, fastest group goes 2nd, :04 behind the first group- try to catch the first group

Warmdown a bit before you get out. Remember, tomorrow morning is a "split schedule" day, so be sure you know where & when to go to workout. Sr. Gold, hustle over to IHOP for b'fast. Have a great day!

Sunday, December 29, 2019

Sunday Afternoon, December 29, 2019- Combined Jr. Gold @ CM

PMI @ 4p, then...

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is 25 skulling, 50 drill
1:00 rest

With fins:
8 x 25 breast pull with free kick @ :40, except 3&6 are FAST UDK @ :20
8 x 75 breast pull with dolphin kick and FLIP TURNS @ 1:25, except 4&8 are FAST kick on back with 4 UDK's @ :55 (desc 1-3 & 5-7)
1:00 rest, check HR & take fins off
1 x 600 as follows:
150 swim- 50 back (tempo), 25 breast (big kick)- 2 times through for a 150
50 drill choice- back or breast
3 times through, then check HR & 1:00 rest

3 sets of:
6 x 25 kick with boards, RACE 2 at a time @ :35
2 x 75 kick on back desc 1-2 @ 1:20- focus on 4 UDK's off each turn.
No extra rest between sets. Check HR after 3rd set, then...

1 x 400 kick FAST for time with boards- get time
1:00 rest

MYSTERY SET!!!
Today we went 8 x 100 in 4 rounds of 2 as follows:
Odds- BROKEN 100 KICK with boards- 25/50/25, all @ :10 rest (goal is to be faster on these than the avg time per 100 from your 400 kick above), all @ 2:15
Evens- swim freestyle (or backstroke) on a FAST interval (I'll give everybody an interval, a time to beat: 1:05, 1:10, etc...), all @ 2:15

Until 6:15p, finish up with...
25's with fins in sets of 4- the usual, @ :40

Everybody works on starts until 6:30p.

Warmdown a bit before you get out. Do a little reading tonight, have a good meal & plenty of water- make sure you're ready for workout tomorrow morning (at your regular pool). Have a great day!

Sunday Morning, December 29, 2019- LCM @ St.J

1 x 800- 400 swim freestyle, 400 reverse IM- each 100 is 25 skulling, 25 drill, 50 choice (drill/swim/kick or skulling)
1:00 rest

With fins:
12* x 50 choice drill @ 1:00-
Odds- choice free drill,
Evens- 2 dolphin kicks 1 pull breast drill- focus on what Jim wants you doing with your breaststroke (SP- keep head down until hands are outside shoulders on the press)
*#6 & 12 are kick on back- SMALL FAST UDK'S to 20M, then kick on surface the rest of the way
Check HR & take fins off;
30 x 50 as follows:
1-2, swim @ :55 breaststroke desc 1-2
3-4, swim/kick by 25's in primary stroke NO FREE @ :55, desc 1-2
5-6, swim free @ :40- smooth & long, just make the interval
1:00 rest, check HR

DISTANCE-
5 rounds of:
1 x 300 pull free with shnorkel & choice equip @ 4:45, get time- smooth & long here
1 x 350 pull free- same equip as above, but as fast (or faster) as 300 above, giddyup here!
:30 rest, check HR
8 x 50 swim @ pace @ :50 (odd rounds); go 8 x 50 @ :10 rest in even rounds, #4 is drill
Check HR after each round, then 1:00 rest

STROKE-
6 rounds of:
1 x 100 drill/choice by 50's @ 2:30
2 x 100 swim free br3 @ 1:30*
4 x 50 swim at 200 Goal Pace @ :10 rest
*interval on 100's gets :05 FASTER by round until you can't make it, then gets :05 slower by round
No rest between sets, check HR & get right into the 100 drill @ 2:30 after 50's Goal Pace

Warmdown a bit before you get out. Do some HW this afternoon & be sure to hydrate, stretch, eat & nap this afternoon. Tomorrow morning back at your respective home pools. Be sure to thank Bryan for coming to workout this morning. Have a great day!

Sunday Morning, December 29, 2019- Combined Sr. Gold @ CM

1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is drill/swim/drill by 25's
1:00 rest

With fins:
8 x 25 @ :35, breast pull free kick drill- except #3, 5 & 7 are FAST UDK @ :20
8 x 75 @ 1:20 breast pull with dolphin kick & FLIP TURNS, desc 1-3's; #4 & 8 are kick FAST on back @ :50
Check HR & take off fins, then...
9 x 50 as follows-
#1, drill @ 1:00- 2 kicks 1 pull breast, head down at the end of each stroke for the 2 kicks
#2- swim breast dps/FAST by 25's @ :50
#3- swim/kick breaststroke by 25's @ :50
:30 rest, check HR, then...
1 x 600-
50 swim backstroke (tempo), 25 swim breaststroke (BIG kick) for a 150, then 50 choice drill (back or breast) = 200 (3x through)
Check HR, then 1:00 rest

6 rounds of:
2 x 50 kick on back @ :50, desc 1-2 & focus on 4 UDK's off each wall
1 x 75 kick FAST with boards @ 1:20*
*in even rounds, go 2 x 50 kick FAST with boards @ :10 rest @ 1:40
Check HR after 6th set, then...
6 x 50 easy choice drill/kick on back by 25's @ 1:00- focus on 4 UDK's off each wall
1:00 rest, then...
1 x 400 kick FAST for time with boards, get time
1:00 rest, check HR

MYSTERY SET- guess it, and you don't have to do it! (Everybody gets one guess)
Today we went 16 x 50 kick with boards @ 1:00, 1 easy 1 FAST; the 8 fast 50's have to add up to FASTER than their 400 time, or else repeat the 16 x 50's

Until 10a, finish up with...
3 x 50 swim/kick by 25's in 4th best stroke desc 1-3 @ 1:00
2 x 75 pull free with shnorkel & choice equip @ 1:00
No rest between rounds, check HR at 10a

Warmdown a bit before you get out. Do some HW this afternoon & start thinking about the habits you want to change or improve for 2020. Tomorrow everybody is back to their respective home pool. Have a great day!

Saturday, December 28, 2019

Saturday Morning, December 28, 2019- Combined Seniors @ CM

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is 50 drill, 25 kick, 25 skulling
1:00 rest

2 sets of:
3 x 37.5's @ 1:15, go 25 drill, 12.5 skulling
From midpool...
6 x 25 @ :40, kick on back with backstroke turns & FAST UDK back to midpool; VDK between 25's
1 x 37.5 swim all FAST turns @ 1:15
1st set free, 2nd set can be choice, but all one stroke
After 2nd set check HR, then...

32 x 50 in sets of 8 as follows:
1-4, swim free br3 or 4/2 @ :40, 3rd 50 is all kick on back
5-8, swim IM order by 25's @ :40, 3rd 50 is all kick with boards
Alternate interval is :45, but make sure the whole lane is going on the same interval
1:00 rest after #32, check HR & get water.

STROKE GROUP:
12 x broken 200's as follows:
1 x 100 swim free @ 1:05 (or @ 1:15)
2 x 50 swim in primary stroke at 200 Goal Pace @ :10 rest
1 x 50 drill
All @ 4:00

SPRINTERS:
21 x 100 @ 2:00 in sets of 7:
1-6 as follows:
1- 25 swim FAST, 50 drill, 25 swim FAST- get times for 1&4 25's
2- 25 drill/50 swim FAST/25 drill- time for middle 50 should be FASTER than 25's above
3- all drill
After #6...
1 x 100 race FAST for time from a dive

DISTANCE-
2 sets of, :30 rest between each...
1 x 400 pull neg split/1 x 150 swim FAST for time (get time)
1 x 300 pull neg split/1 x 250 swim FAST for time (get time, add to 150)
1 x 200 pull neg split/1 x 350 swim FAST for time (get time, add to 400, get 750/1500 total)
After 2nd set...
3 x 500 pull with choice equip @ :10 rest, desc to FASTER than 500 avg from above

If there is time, finish up with...
25's @ :40, the usual in sets of 4

Warmdown a bit before you get out. Be sure to check the Holiday Training Schedule each day so you're at the right pool at the right time. Have a great day!

Saturday Morning, December 28, 2019- Combined Jr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling- by 25's
1:00 rest

With boards, where noted:
4 x 75 @ 1:20- 50 fist free drill br3, 25 breast kick on back
6 x 25 kick with boards @ :35- race 2 at a time (odds free, evens NO FREE)
4 x 50 @ 1:00- 25 fly pull free kick, 25 choice breast drll
6 x 25 kick on back @ :35- race 2 at a time, 4 UDK's off each wall (odds free, evens choice)
4 x 100 @ 1:50- 50 swim primary stroke with FAST TURN/BO, 25 kick on back, 25 choice drill
8 x 25 kick @ :35- race 2 at a time, 4 with boards & 4 on back (4 UDK's!); odds choice, evens NO FREE
1:00 rest, check HR

3* sets of (same "primary" stroke throughout each round)
1 x 100 swim @ 1:30 (or @ 1:40)- 25 primary stroke NO FREE, 75 free br3
1 x 100 swim @ 1:30 (or @ 1:40)- 50 primary stroke NO FREE, 50 swim free br3
1 x 100 swim @ 1:30 (or @ 1:40)- 50 primary stroke NO FREE, 25 free br3, 25 primary stroke
3 x 50* @ :50 (or :55) swim/kick by 25's desc 1-3 in primary stroke (same pri. stroke as 100's above)
1 x 100 @ 2:00- swim/kick with boards by 50's FAST for time in primary stroke
NO EXTRA REST between sets, check HR when you can.
*in 3rd set, intervals for both the 100's and 50's are :05 faster (so 1:25 & :45, or 1:35 & :50)
After 3rd set get right into...
3 x 300 swim free with shnorkels @ 4:00, desc 1-3 (can be backstroke if you make the interval); Lanes 5-6 can go 250's if needed, be sure to descend
1:00 rest

Until 10a (9:45a for 12&U), finish up with...
50's @ :45 (or @ :50) as follows:
1-4, IM order by 25's (3rd 50 is all kick with boards)
5-8, swim free/NO FREE by 25's (3rd 50 is all kick on back)
9-12, swim in primary stroke NO FREE (3rd 50 is all kick with boards)
:30 rest between sets of 12, check HR

Warmdown a bit before you get out. Do an excellent job with drylands today, and be sure to keep track of the schedule each day. Have a great day!

Friday, December 27, 2019

Friday Morning, December 27, 2019- AM Jr. Gold & Sr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM drill- go drill/kick on back by 50's (4 UDK's!)
1:00 rest

3 sets of:
4* x 75 @ 1:20- 25 skulling, 50 drill (free in 1st round, NO FREE in 2nd & 3rd rounds
4* x out&backs @ :40 with boards- forward ss @ midpool; all FAST
No rest between sets, check HR after 3rd set
*go 2 x 75 (same 25sk/50dr) in 2nd & 3rd sets, NO FREE; go 6 x o&b @ :30 UDK in 2nd/3rd sets
100 easy choice after 3rd set

4 sets of:
2 x 50 kick on back @ :50 desc 1-2, focus on 4 UDK's off each wall, all FAST
1 x 100 kick FAST for time with boards @ 1:40- will be BROKEN in even rounds (2x50 & 25/75)
No rets between sets, check HR after 4th round, then 1:00 rest

Jr. Gold-
8 sets of:
3 x 50 swim free br 3 @ :45 neg split, except #2 is @ :35
1 x 75 kick FAST for time w/boards @ 1:30- go IM in odd rounds, choice in even rounds
NO rest between sets, check HR throughout the set
After 8th round, get equip for...
2 x 300 @ :20 rest pull free with shnorkel & choice equip, desc 100's 1-3 to what you can
1:00 rest, check HR again

Until 8a, finish up with...
25's @ :40 in sets of 4- the "usual"
By sets of 4, go free, primary (NO FREE) & kick (2x through)
No rest between sets of 4

Sr. Gold-
8 x 200 as follows:
3 x 50 swim free br3 @ :40- except #2 is @ :30
1 x 50 swim FAST for time @ 1:00
After 3rd & 6th rounds, 2 x 250 swim free (or back) @ 2:40, desc 1-2 (Lane 3-4 go @ 3:00)
No extra rest between sets, check HR when you can

With fins, finish up with...
6 rounds of:
3 x 50 swim desc 1-3 @ 1:00 to all out FAST, except #3 is LUNGBUSTER/swim by 25's
1 x 150 swim FAST for time @ 2:30- change stroke here after every 2 rounds.
Check HR when you can

Warmdown a bit before you get out. Jr. Gold- I'll meet you at IHOP for b'fast after the seniors are done; Senior Gold, we'll have b'fast on Monday after workout. Tomorrow is the split schedule, make sure you show up at the right pool at the right time. Do some HW tonight & get excited for tomorrow's workout. Have a great day!

Thursday, December 26, 2019

Thursday Afternoon, December 26, 2019- Combined Sr. Gold @ CM

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest

All @ :10 rest...
1 x 150- drill/skulling by 25's
1 x 150- drill/kick on back (build) by 25's
1 x 150- swim build to FAST TURN/BO, then choice drill/skull/kick (by 25's)
Check HR

Everybody together...
3 sets of:
1 x 75 @ 1:10- 25 TOMBSTONE KICK w/boards, 50 choice drill
1 x 125 kick @ 2:30- 75 IM with boards, 50 choice on back- get time, desc 1-3
3 x 50 swim/kick by 25's in primary stroke @ :50 desc (2nd set @ :45, 3rd set @ :40)
1:00 rest after 3rd set, check HR

2 x 400 pull free with choice equip @ :10 rest, desc 1-2
2 x 300 swim IM (75 of each) @ :10 rest, desc 1-2
2 x 200 kick @ :10 rest (100 IM with boards, 100 choice on back), desc 1-2
:30 rest, check HR

One time through (2nd set of intervals in parentheses)...
8 x 75 @ 1:05- odds are 25k/50sw in primary stroke, evens are kick with boards (1:10)
8 x 100 as follows- odds are free/NO FREE by 50's @ 1:15, evens are free @ 1:05 (1:20/1:10)
8 x 75 kick as follows:
1-2, desc (choice) @ 1:15, get time for #2 & double it
3-4, kick @ :10 rest FAST, add times; can this time be faster than your time (x2) from 2nd 75 above?
1:00 rest after #4, check HR

2 x 400 pull free @ 4:30 (or4:50). desc 1-2
2 x 300 swim IM @ 3:45 (or 4:05), desc 1-2
2 x 200 kick @ 3:00 (or 3:20), desc 1-2
Check HR, then 1:00 rest

If there is time, until you get out...
3 x 50 swim free br3 @ :40
1 x 150 swim primary stroke desc 3 x 50 to something juicy @ 2:20
3 x 50 kick FAST @ :10 rest

Warmdown a bit before you get out. Offer to help around the house this week & don't wait until next year to start your HW. Tomorrow morning at your home pool, 6-8:30a. Have a great day!

Tuesday, December 24, 2019

Tuesday Morning, December 24, 2019- Combined Jr. Gold @ DS

1 x 600- 300 swim free, 300 IM drill- mix it up
1:00 rest

3 sets of:
4 x 25 @ :40- choice drill in primary stroke (can be free in 1st round), except #4 is 200 setup)
2 x 75 @ 1:10- 25 fist free drill, 50 swim free FAST TURN
4 x 25 kick, 1-2 on back @ :40 (4 FAST UDK's to halfway), 3-4 with boards, #4 @ :20
1 x 100 swim/kick by 50's in primary stroke, desc 1-3
1:00 rest between sets

12 x 50 as follows:
1-6 @ :50 (1-2 swim IM order, 3-4 swim free desc 1-2, 5-6 kick on back)
7-12 @ :40, as above
1 x 300- 50 choice drill, 25 skulling
1:00 rest

LONG SWIM-
3 x 800 @ :30 rest as follows:
1- go swim free (80%), swim IM by 100's, desc 100 IM to FAST
2- go swim free (90%), kick by 100's, desc 1-4 to FAST
3- go 100 swim IM (smooth & strong), 100 swim/kick by 50's in primary stroke, desc 1-4 to FAST
Check HR

With shnorkels...
18 x 75 @ 1:15/1:00 (odds & evens for 1-6), or 1:15 & :55 (7-12, odds & evens) or 1:20 desc 1-3's (13-16)

Until 8a, finish up with...
25's kick with boards @ :40, all FAST, IM order by 4's

Warmdown a bit before you get out. Enjoy the holiday and be sure to check the Holiday Training Schedule for each day. Have a great day!

Monday, December 23, 2019

Monday Afternoon, December 23, 2019- PM Jr. Gold @ DS

1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back (4 UDK's)
1:00 rest

9 x 50, all @ :10 rest
1-skull/drill by 25's
1- drill/swim by 25's
1- swim/kick by 25's, FAST TURN & 4 UDK's
By round, go free, NO FREE, choice
1:00 rest after #9, check HR, then...

Everybody together...
75's..."how low can you go?"
Odds- drill/swim/drill by 25's @ 1:15
Evens- swim/kick/swim by 25's @ 1:05*
*Interval gets :05 FASTER each time through, stop when you miss an even 75
1:00 rest after you miss on an even 75

MYSTERY SET
Today's Mystery Set was unusually long, and was a good bit of kicking...

12 x 50 kick @ 1:00 all FAST, 6 on back, 6 with boards (all FREE)
1 x 300 swim free @ 3:30
:10 or :15 rest after 300 so everybody can start the Broken kick together...
1 x BROKEN 150 kick (75/3 x 25, all @ :10 rest with boards)
1:00 rest, check HR

4 x 50 kick @ :55 FAST w/boards
4 x 50 kick @ :50 FAST on back (4 UDK's)
4 x 50 kick @ :45 FAST w/boards
3 x 100 swim free @ 1:10 (or 1:15)
1 x BROKEN 150 kick (3 x 50 kick @ :10 rest with boards)
1:00 rest, check HR

3 sets of:
2 x 50 kick on back @ :55, focus on 4 FAST UDK's and desc 1-2
1 x 100 kick with boards @ 1:30
:30 rest after 3rd set, check HR, then...
9 x 50 swim as follows:
1 @ :45 choice
2&3- swim free @ :35)
:30 rest after #9
1 x BROKEN 150 kick (25/50/75 @ :10 rest with boards)
1:00 rest, check HR

12 x 25 kick in sets of 4 as follows-
odd 25's- always @ :45, 15y FAST/10y easy
#2- kick all FAST @ :20
#4- kick all FAST @ :15
Odd rounds of 4 with boards, 2nd round of 4 on back (focus on 4 FAST UDK's)
:30 rest after #12, then...
1 x 300 swim free FAST for time
1:00 rest
1 x 150 kick FAST for time- your choice kick, straight through with boards
Check HR, lick your wounds...
8 x 50 speedplay @ 1:00

Warmdown a bit before you get out. Offer to help your parents around the house today and enjoy the Festivus celebration. Remember, check the Holiday Training schedule each day. Have a great day!