Meet Warmup, then...
RACE DAY!!
In heats (2), 3 rounds of:
1 x 100 swim from a dive, RACE- get time
1 x 100 swim BROKEN (different by round, but always @ :10 rest)- get time, should be FASTER
1 round IM, 1 round free, 1 round primary stroke (NO FREE)- if there's time, 1 round KICK
Warmdown a 150 drill/skulling by 25's before you get out. Do an excellent job with your HW tonight (you'll have school tomorrow!) and get excited for Saturday's workout. Have a great day!
Thursday, January 31, 2019
Thursday Morning, January 31, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is drill/drill/skulling by 25's
1:00 rest
6 sets of (Seniors go 4 sets):
4 x 25 @ :35- odds choice drill in primary stroke, evens kick on back build (FAST UDK's to 8 yards)
3 x 25 @ :40-
#1- swim in primary stroke build to 200 setup
#2- kick choice on back- small FAST UDK's to 8 yards
#3- kick with boards "TOMBSTONE" style, freestyle build to FAST
1 x 75 as follows, @ 1:30-
50 kick FAST on back (UDK's to 8 yards), then 25 TOMBSTONE style kick with boards in primary stroke FAST
No rest between sets, 3rd & 5th sets can be choice, otherwise as written (kick, stroke, etc...)
Check HR after 6th set, then 1:00 rest
Distance-
Your choice of:
6 sets of:
2 x 150 swim free @ 1:45
3 x 100 swim at pace @ 1:45
BROKEN 150: 3 x 50 @ :10 rest, add up to FASTER THAN GOAL PACE
1:00 rest between rounds, check HR
OR...
3 sets of:
12 x 100 @ 1:15- 1 cruise, 1 at pace
1 x 400 swim free w/shnorkels, desc 1-3 to all out FAST
1:00 rest between sets, check HR
Jr. Gold-
6 sets of:
3 x 50 swim at 200 Goal Pace @ :50 (go 5 @ 1:00 in even rounds)
1 x 25 drill PERFECT @ 1:00
1 x 75 swim from a dive FAST- faster than 200 Goal Pace! (Broken in even rounds, 3 x 25 @ :10 rest)
Sr. Silver-
3 sets of:
4 x 75 swim free @ :55 (or @ 1:00)
1 x 100 swim FAST for time in primary stroke- get time & check HR, then immediately get into...
1 x 25 drill @ 1:00
1 x 100 swim free @ 1:15
4 x 75 swim in primary stroke @ 1:30 best average, should add up to FASTER THAN 3x your 100 time from dive
Warmdown a 150 drill/skulling before you get out. Enjoy your time off today, use this time wisely & get caught up on your HW. Have a great day!
1:00 rest
6 sets of (Seniors go 4 sets):
4 x 25 @ :35- odds choice drill in primary stroke, evens kick on back build (FAST UDK's to 8 yards)
3 x 25 @ :40-
#1- swim in primary stroke build to 200 setup
#2- kick choice on back- small FAST UDK's to 8 yards
#3- kick with boards "TOMBSTONE" style, freestyle build to FAST
1 x 75 as follows, @ 1:30-
50 kick FAST on back (UDK's to 8 yards), then 25 TOMBSTONE style kick with boards in primary stroke FAST
No rest between sets, 3rd & 5th sets can be choice, otherwise as written (kick, stroke, etc...)
Check HR after 6th set, then 1:00 rest
Distance-
Your choice of:
6 sets of:
2 x 150 swim free @ 1:45
3 x 100 swim at pace @ 1:45
BROKEN 150: 3 x 50 @ :10 rest, add up to FASTER THAN GOAL PACE
1:00 rest between rounds, check HR
OR...
3 sets of:
12 x 100 @ 1:15- 1 cruise, 1 at pace
1 x 400 swim free w/shnorkels, desc 1-3 to all out FAST
1:00 rest between sets, check HR
Jr. Gold-
6 sets of:
3 x 50 swim at 200 Goal Pace @ :50 (go 5 @ 1:00 in even rounds)
1 x 25 drill PERFECT @ 1:00
1 x 75 swim from a dive FAST- faster than 200 Goal Pace! (Broken in even rounds, 3 x 25 @ :10 rest)
Sr. Silver-
3 sets of:
4 x 75 swim free @ :55 (or @ 1:00)
1 x 100 swim FAST for time in primary stroke- get time & check HR, then immediately get into...
1 x 25 drill @ 1:00
1 x 100 swim free @ 1:15
4 x 75 swim in primary stroke @ 1:30 best average, should add up to FASTER THAN 3x your 100 time from dive
Warmdown a 150 drill/skulling before you get out. Enjoy your time off today, use this time wisely & get caught up on your HW. Have a great day!
Wednesday, January 30, 2019
Wednesday, January 30, 2019- PM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back (focus on UDK's)
1:00 rest
6 x 25 kick on back @ :45- small FAST UDK to 8 yards off each wall!
3 sets of:
1 x 100 @ 1:45- drill/swim by 25's
2 x 75 @ 1:20- 25 kick with boards, 50 swim (same stroke as 100 above), desc 1-2 to juicy!
1 x 75 kick @ 1:20- 50 kick on back (focus on UDK's to 8 yards!), 25 kick free with boards
After 3rd set, check HR, then 1:00 rest
1 x 300 as follows:
75 kick/drill/drill, then hop out for last 25 swim from a dive build to FAST, all in 4th best stroke
1:00r est
LONG SWIM-
4 times through:
150 swim IM (50 of each stroke)
50 kick free on back (UDK's!)
150 swim free, big fat juicy NEG SPLIT, br 3 throughout
50 kick in primary stroke with boards, easy/FAST by 25's
100 swim in primary stroke- go to a hand touch to get time, descend this 100 1-4 to something FAST
1:00 rest after 4th time through
Until 6:30p, finish up with...
25's with fins @ :40- the usual, in sets of 4
Warmdown a little before you get out. Do an excellent job with your HW tonight & get excited for our meet next weekend. Have a great day!
1:00 rest
6 x 25 kick on back @ :45- small FAST UDK to 8 yards off each wall!
3 sets of:
1 x 100 @ 1:45- drill/swim by 25's
2 x 75 @ 1:20- 25 kick with boards, 50 swim (same stroke as 100 above), desc 1-2 to juicy!
1 x 75 kick @ 1:20- 50 kick on back (focus on UDK's to 8 yards!), 25 kick free with boards
After 3rd set, check HR, then 1:00 rest
1 x 300 as follows:
75 kick/drill/drill, then hop out for last 25 swim from a dive build to FAST, all in 4th best stroke
1:00r est
LONG SWIM-
4 times through:
150 swim IM (50 of each stroke)
50 kick free on back (UDK's!)
150 swim free, big fat juicy NEG SPLIT, br 3 throughout
50 kick in primary stroke with boards, easy/FAST by 25's
100 swim in primary stroke- go to a hand touch to get time, descend this 100 1-4 to something FAST
1:00 rest after 4th time through
Until 6:30p, finish up with...
25's with fins @ :40- the usual, in sets of 4
Warmdown a little before you get out. Do an excellent job with your HW tonight & get excited for our meet next weekend. Have a great day!
Tuesday, January 29, 2019
Tuesday Morning, January 29, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back- focus on UDK's
1:00 rest
4 x 100 @ 1:45- 25 body position kick, 50 choice drill NO FREE, 25 UDK "fish" drill
4 x 75 @ 1:20- 25 ra2 la2 free drill, 25 choice drill primary stroke, 25 kick build to FAST (UDK's to 8yds)
18 x 50 kick as follows:
1-2 @ :55 on back, desc 1-2 (focus on UDK's to 8yds)
#3- kick fly/breast by 25's @ :45 with boards
4-5 @ :50- go free/primary kick with boards @ :50- middle 20yds are FAST (in & out of turn end)
#6- kick FAST for time on back @ :40- explosive UDK's to 8 yds
:30 rest after 1st set of 6, check HR; NO REST between 2nd & 3rd sets of 6
1:00 rest after #18, check HR again
Jr. Gold- Welcome Melodie Moore!
LONG SWIM-
4 times through:
150 IM- 25 fly. 50 back, 50 breast, 25 free ("slide" by round)
50 kick FAST primary stroke with boards
150 swim free br 3- big, fat JUICY negative split, focus on UDK's
50 kick FAST free with boards
100 IM- 75 swim, 25 kick free on back- get time & desc 1-4
1:00 rest after 4th time through, check HR
Until 7a, finish up with...
300's swim free with shnorkels, desc 1-3's @ 5:00
Warmdown a 150 drill/skulling by 25's before you get out
Sr. Silver-
29 x 100 as follows (I'll explain the progression):
100 swim free br3 @ 1:15/100 swim primary stroke (50 at 200 GP, 50 drill) @ 1:45
100 swim free br 3 @ 1:15/100 swim primary stroke (50 at 2nd 50 split, 50 drill) @ 1:45
100 swim free br 3 @ 1:15/100 swim primary stroke (1st 50 split- giddyup here, 50 drill) @ 1:45
After #27...
1 x 100 easy drill
1 x 100 BROKEN from a dive @ :10 rest, 25/50/25
Sr. Gold (distance)-
2 times through (1st set pace 100's @ 1:40; 2nd time through 100's pace @ :15 rest)
1 x 550 swim free, get time
1 x 450 swim free, get time (faster pace per 100)/1 x 100 swim at pace
1 x 350 swim free, get time (faster pp/100)/2 x 100 swim at pace
1 x 250 swim free, get time (faster pp/100)/3 x 100 swim at pace
1 x 150 swim free, get time (faster pp/100)/4 x 100 swim at pace
1 x 50 easy drill/5 x 100 swim at pace
Warmdown at least a 150 drill/skulling by 25's before you get out. Do an excellent job with school today and enjoy your day off tomorrow. Have a great day!
1:00 rest
4 x 100 @ 1:45- 25 body position kick, 50 choice drill NO FREE, 25 UDK "fish" drill
4 x 75 @ 1:20- 25 ra2 la2 free drill, 25 choice drill primary stroke, 25 kick build to FAST (UDK's to 8yds)
18 x 50 kick as follows:
1-2 @ :55 on back, desc 1-2 (focus on UDK's to 8yds)
#3- kick fly/breast by 25's @ :45 with boards
4-5 @ :50- go free/primary kick with boards @ :50- middle 20yds are FAST (in & out of turn end)
#6- kick FAST for time on back @ :40- explosive UDK's to 8 yds
:30 rest after 1st set of 6, check HR; NO REST between 2nd & 3rd sets of 6
1:00 rest after #18, check HR again
Jr. Gold- Welcome Melodie Moore!
LONG SWIM-
4 times through:
150 IM- 25 fly. 50 back, 50 breast, 25 free ("slide" by round)
50 kick FAST primary stroke with boards
150 swim free br 3- big, fat JUICY negative split, focus on UDK's
50 kick FAST free with boards
100 IM- 75 swim, 25 kick free on back- get time & desc 1-4
1:00 rest after 4th time through, check HR
Until 7a, finish up with...
300's swim free with shnorkels, desc 1-3's @ 5:00
Warmdown a 150 drill/skulling by 25's before you get out
Sr. Silver-
29 x 100 as follows (I'll explain the progression):
100 swim free br3 @ 1:15/100 swim primary stroke (50 at 200 GP, 50 drill) @ 1:45
100 swim free br 3 @ 1:15/100 swim primary stroke (50 at 2nd 50 split, 50 drill) @ 1:45
100 swim free br 3 @ 1:15/100 swim primary stroke (1st 50 split- giddyup here, 50 drill) @ 1:45
After #27...
1 x 100 easy drill
1 x 100 BROKEN from a dive @ :10 rest, 25/50/25
Sr. Gold (distance)-
2 times through (1st set pace 100's @ 1:40; 2nd time through 100's pace @ :15 rest)
1 x 550 swim free, get time
1 x 450 swim free, get time (faster pace per 100)/1 x 100 swim at pace
1 x 350 swim free, get time (faster pp/100)/2 x 100 swim at pace
1 x 250 swim free, get time (faster pp/100)/3 x 100 swim at pace
1 x 150 swim free, get time (faster pp/100)/4 x 100 swim at pace
1 x 50 easy drill/5 x 100 swim at pace
Warmdown at least a 150 drill/skulling by 25's before you get out. Do an excellent job with school today and enjoy your day off tomorrow. Have a great day!
Monday, January 28, 2019
Monday Afternoon, January 28, 2019- PM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
3 sets of
1 x 150 drill/kick by 25's @ 2:40
1 x 50 swim (build to FAST turn)/drill by 25's @ 1:00*
*add 1 x 50 in each round, and the interval gets :05 faster by round
1st set free, 2nd set primary, 3rd set choice
1:00 rest after 3rd set, check HR
16 x 200 kick in sets of 4 as follows:
1-3, 50 kick with boards, 100 kick on back, 50 kick with boards- different by rounds
#4- BROKEN KICK WITH BOARDS: 75/50/75 @ :15 rest
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for the rest of the week. Have a great day!
1:00 rest
3 sets of
1 x 150 drill/kick by 25's @ 2:40
1 x 50 swim (build to FAST turn)/drill by 25's @ 1:00*
*add 1 x 50 in each round, and the interval gets :05 faster by round
1st set free, 2nd set primary, 3rd set choice
1:00 rest after 3rd set, check HR
16 x 200 kick in sets of 4 as follows:
1-3, 50 kick with boards, 100 kick on back, 50 kick with boards- different by rounds
#4- BROKEN KICK WITH BOARDS: 75/50/75 @ :15 rest
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for the rest of the week. Have a great day!
Monday Morning, January 28, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick 0n back/drill/drill by 25's
1:00 rest
Jr. Gold-
With fins, 25's fly drilling to work on the breathing; then, with the rest of the group:
3 sets of:
1 x 150 drill/kick on back by 25's- focus on UDK & build kick, @ 2:40
1 x 50 swim (build to FAST turn & breakout)/drill by 25's @ 1:00*
No rest between sets.
*add 1 x 50 in each round, and interval gets :05 FASTER
1st round free, 2nd round primary stroke, 3rd round is choice
1:00 rest after 3rd set, check HR
Everybody together...
16 x 200 kick as follows:
1-3, 50 kick on boards, 100 kick on back, 50 kick on boards @ 3:30 or 3:40, desc 1-3 to FAST
#4- BROKEN, 75/50/75, all @ :15 rest
#1-3 will be different kicks from round to round; #4 is always BROKEN with boards, 75/50/75 @ :15 rest
Until 7:30a, finish up with...
25's @ :40- odds are 15/10, and evens are all swim FAST. Change strokes after every 6 x 25
Warmdown a bit before you get out. Do an excellent job in school today and get excited for the week ahead. Have a great day!
1:00 rest
Jr. Gold-
With fins, 25's fly drilling to work on the breathing; then, with the rest of the group:
3 sets of:
1 x 150 drill/kick on back by 25's- focus on UDK & build kick, @ 2:40
1 x 50 swim (build to FAST turn & breakout)/drill by 25's @ 1:00*
No rest between sets.
*add 1 x 50 in each round, and interval gets :05 FASTER
1st round free, 2nd round primary stroke, 3rd round is choice
1:00 rest after 3rd set, check HR
Everybody together...
16 x 200 kick as follows:
1-3, 50 kick on boards, 100 kick on back, 50 kick on boards @ 3:30 or 3:40, desc 1-3 to FAST
#4- BROKEN, 75/50/75, all @ :15 rest
#1-3 will be different kicks from round to round; #4 is always BROKEN with boards, 75/50/75 @ :15 rest
Until 7:30a, finish up with...
25's @ :40- odds are 15/10, and evens are all swim FAST. Change strokes after every 6 x 25
Warmdown a bit before you get out. Do an excellent job in school today and get excited for the week ahead. Have a great day!
Sunday Night, January 27, 2019- Combined Jr. Gold @ Ida Lee
After warmup with Ross...
5 sets of:
3 x 50 swim/kick by 25's @ :55, go primary stroke on odds, #2 is choice
2 x 25 kick FAST with boards, TOMBSTONE style, @ :50 (gets :05 FASTER by round)
1 x 50 kick FAST for time on back @ 1:00
2 x 50 swim IM order by 25's @ :50 (fly/back, then back/breast)
3 x 50 kick with boards desc 1-3 to all out FAST @ 1:00- #3 should be JUICY
No rest between sets, keep the fast stuff FAST and focus on the UDK's throughout the set.
Do an excellent job with your HW tonight & make sure you're ready for the week ahead at school. Have a great day!
5 sets of:
3 x 50 swim/kick by 25's @ :55, go primary stroke on odds, #2 is choice
2 x 25 kick FAST with boards, TOMBSTONE style, @ :50 (gets :05 FASTER by round)
1 x 50 kick FAST for time on back @ 1:00
2 x 50 swim IM order by 25's @ :50 (fly/back, then back/breast)
3 x 50 kick with boards desc 1-3 to all out FAST @ 1:00- #3 should be JUICY
No rest between sets, keep the fast stuff FAST and focus on the UDK's throughout the set.
Do an excellent job with your HW tonight & make sure you're ready for the week ahead at school. Have a great day!
Saturday, January 26, 2019
Saturday Morning, January 26, 2019- Combined Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- go drill/drill/kick on backk by 25's
1:00 rest
3 x 200 @ :15 rest- 50 fist free drill, 50 2 dolph kicks 1 pull breast drill
Check HR, then everybody together...
12 x 25 as follows:
odds- breast pull with free kick @ :40
evens- FAST kick on back (UDK past the flags)- @ :30 (#2), :25 (#4) and :20 (#6)- 2 times through
1 x 400- each 100 is as follows:
25 choice kick on back (build- focus on UDK past flags)
50 choice breaststroke drill
25 swim breaststroke from a dive (hop out onto the bulkhead, turn around & dive right in)
Check HR, 1:00 rest
24 x 50 in sets of 4-
1-2, swim breast/free by 25's, desc 1-2 @ :50 (or @ :55)
#3- swim/kick breaststroke by 25's @ :50 (or :55)
#4- kick free/breast by 25's with boards @ :50 (or :55)
After # 16, take :30 rest and see if you can go the next 4 @ :45 or :50, then :30 rest again; go the last 4 on the fastest interval you can make.
1:00 rest, check HR
TEST SET-
1 x 400 kick FAST for time with boards- each 100 is 75 kick free, last 25 kick choice
1:00 rest
Until 10a, finish up with...
75's @ 1:10 (or @ 1:20)
Go 3- 50 back, 25 breast; then 3 25 back, 50 breast- alternate like that until you have to get out; be sure to swim them like you would an actual IM race, good tempo to the backstroke, big kick to drive you on the breaststroke.
Go an easy 100 drill at 10a. Do an excellent job with your HW this weekend (and with drylands today!), and good luck to anybody racing this weekend. Regular workout tomorrow night at Ida Lee (6-7:30p). Have a great day!
1:00 rest
3 x 200 @ :15 rest- 50 fist free drill, 50 2 dolph kicks 1 pull breast drill
Check HR, then everybody together...
12 x 25 as follows:
odds- breast pull with free kick @ :40
evens- FAST kick on back (UDK past the flags)- @ :30 (#2), :25 (#4) and :20 (#6)- 2 times through
1 x 400- each 100 is as follows:
25 choice kick on back (build- focus on UDK past flags)
50 choice breaststroke drill
25 swim breaststroke from a dive (hop out onto the bulkhead, turn around & dive right in)
Check HR, 1:00 rest
24 x 50 in sets of 4-
1-2, swim breast/free by 25's, desc 1-2 @ :50 (or @ :55)
#3- swim/kick breaststroke by 25's @ :50 (or :55)
#4- kick free/breast by 25's with boards @ :50 (or :55)
After # 16, take :30 rest and see if you can go the next 4 @ :45 or :50, then :30 rest again; go the last 4 on the fastest interval you can make.
1:00 rest, check HR
TEST SET-
1 x 400 kick FAST for time with boards- each 100 is 75 kick free, last 25 kick choice
1:00 rest
Until 10a, finish up with...
75's @ 1:10 (or @ 1:20)
Go 3- 50 back, 25 breast; then 3 25 back, 50 breast- alternate like that until you have to get out; be sure to swim them like you would an actual IM race, good tempo to the backstroke, big kick to drive you on the breaststroke.
Go an easy 100 drill at 10a. Do an excellent job with your HW this weekend (and with drylands today!), and good luck to anybody racing this weekend. Regular workout tomorrow night at Ida Lee (6-7:30p). Have a great day!
Friday, January 25, 2019
Friday Morning, January 25, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS
Meet Warmup, then...
RACE DAY!!
Go the events you're swimming this weekend, plus a 100 IM at the end.
Warmdown before you get out & do an excellent job in school today. Have a great day!
RACE DAY!!
Go the events you're swimming this weekend, plus a 100 IM at the end.
Warmdown before you get out & do an excellent job in school today. Have a great day!
Thursday Evening, January 24, 2019- PM Sr. Silver & Sr. Gold @ DS
Warmup as you feel for 20 minutes, then...
4 sets of:
8 x 50 @ :50 various (round 1 is odds swim/kick free, evens swim choice NO FREE, FAST TURN)
1 x BROKEN 100 from a dive, in heats (go :10 apart)-
37.5 FAST TURN (wait for everybody to finish)
25 FAST TURN (wait for everybody to finish)
37.5 with FAST TURN & FINISH
1:00 rest between sets, check HR
Warmdown a 150 (drill/kick on back by 25's) before you get out. Do an excellent job with your HW tonight & get excited for RACE DAY tomorrow morning. Have a great day!
4 sets of:
8 x 50 @ :50 various (round 1 is odds swim/kick free, evens swim choice NO FREE, FAST TURN)
1 x BROKEN 100 from a dive, in heats (go :10 apart)-
37.5 FAST TURN (wait for everybody to finish)
25 FAST TURN (wait for everybody to finish)
37.5 with FAST TURN & FINISH
1:00 rest between sets, check HR
Warmdown a 150 (drill/kick on back by 25's) before you get out. Do an excellent job with your HW tonight & get excited for RACE DAY tomorrow morning. Have a great day!
Thursday, January 24, 2019
Thursday Afternoon, January 24, 2019- PM Jr. Gold @ DS
Meet Warmup, then...
RACE DAY!!
In heats,
1 x 100 swim FAST for time/1 x BROKEN 100 (25-50-25 @ :10 rest)- all IM
1 x 75 swim FAST for time/1 x BROKEN 75 (25-50 @ :10 rest)- all in primary stroke NO FREE
1 x 50 swim FAST for time/1 x BROKEN 50 (25--25 @ :10 rest)- all free
If there is time...
Repeat the 100/BROKEN 100, only it's all kick with boards!
Warmdown at least a 300 before you get out. Do an excellent job with your HW tonight & get excited for the meet this weekend. Have a great day!
RACE DAY!!
In heats,
1 x 100 swim FAST for time/1 x BROKEN 100 (25-50-25 @ :10 rest)- all IM
1 x 75 swim FAST for time/1 x BROKEN 75 (25-50 @ :10 rest)- all in primary stroke NO FREE
1 x 50 swim FAST for time/1 x BROKEN 50 (25--25 @ :10 rest)- all free
If there is time...
Repeat the 100/BROKEN 100, only it's all kick with boards!
Warmdown at least a 300 before you get out. Do an excellent job with your HW tonight & get excited for the meet this weekend. Have a great day!
Thursday Morning, January 24, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold
1 x 800- 400 swim free, 400 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
8 x 75 @ 1:30- 25 body position kick, 50 choice drill (odds free- ra2 la2; evens NO FREE)
SR's: go 12 x 75 in 2 sets of 6 (6 @ 1:20 as above, 6 @ 1:10- 25 kick FAST, 50 swim)
8 x half-pool sprints @ :30- go 3 free, 3 primary stroke NO FREE, 2 choice
1 x 400- 25 easy choice skulling, 50 swim build to FAST turn & breakout, 25 drill
1:00 rest, check HR
Jr. Gold- it's time for the HOUR OF POWER!
60 x 50 kick @ 1:00, all FAST (6 with boards, 6 on back)
Warmdown with 3 x 100 @ :20 rest, drill/choice by 50's
Sr. Gold/Sr. Silver- 2 sets of (125's in 1st round are primary stroke, in 2nd round go free):
4 x 125 @ 2:15 - 25 kick free FAST, 25 drill, 50 swim build to FAST TURN, 25 drill
1 x 150 swim free br 3 @ 1:50 (IM in 2nd round @ 2:00)
4 x 125 @ 2:15- 25 kick FAST free, 50 drill, 50 swim at 200 Goal Pace
2 x 150 swim free @ 2:00 desc 1-2 (in 2nd round, go IM @ 2:15)
4 x 125 @ 2:30- 50 swim FAST, 25 drill, 50 swim FAST- get times for both 50's, should be 2nd 100 of 200 Goal Time
3 x 150 swim free br 3 @ 2:10 desc to all out juicy FAST (2nd round, go IM @ 2:30)
Warmdown thoroughly before you get out. Do an excellent job in school today and get excited ot race this weekend. Have a great day!
1:00 rest
8 x 75 @ 1:30- 25 body position kick, 50 choice drill (odds free- ra2 la2; evens NO FREE)
SR's: go 12 x 75 in 2 sets of 6 (6 @ 1:20 as above, 6 @ 1:10- 25 kick FAST, 50 swim)
8 x half-pool sprints @ :30- go 3 free, 3 primary stroke NO FREE, 2 choice
1 x 400- 25 easy choice skulling, 50 swim build to FAST turn & breakout, 25 drill
1:00 rest, check HR
Jr. Gold- it's time for the HOUR OF POWER!
60 x 50 kick @ 1:00, all FAST (6 with boards, 6 on back)
Warmdown with 3 x 100 @ :20 rest, drill/choice by 50's
Sr. Gold/Sr. Silver- 2 sets of (125's in 1st round are primary stroke, in 2nd round go free):
4 x 125 @ 2:15 - 25 kick free FAST, 25 drill, 50 swim build to FAST TURN, 25 drill
1 x 150 swim free br 3 @ 1:50 (IM in 2nd round @ 2:00)
4 x 125 @ 2:15- 25 kick FAST free, 50 drill, 50 swim at 200 Goal Pace
2 x 150 swim free @ 2:00 desc 1-2 (in 2nd round, go IM @ 2:15)
4 x 125 @ 2:30- 50 swim FAST, 25 drill, 50 swim FAST- get times for both 50's, should be 2nd 100 of 200 Goal Time
3 x 150 swim free br 3 @ 2:10 desc to all out juicy FAST (2nd round, go IM @ 2:30)
Warmdown thoroughly before you get out. Do an excellent job in school today and get excited ot race this weekend. Have a great day!
Wednesday Afternoon, January 23, 2019- PM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is all drill
1;00 rest
After 8 x 75 various drill & 12 x 25 kick @ :40, it's time for...
THE HOUR OF POWER
60 x 50 kick @ 1:00 in sets of 12 (6 with boards, 6 on back)
Warmdown thoroughly before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!
1;00 rest
After 8 x 75 various drill & 12 x 25 kick @ :40, it's time for...
THE HOUR OF POWER
60 x 50 kick @ 1:00 in sets of 12 (6 with boards, 6 on back)
Warmdown thoroughly before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!
Wednesday, January 23, 2019
Wednesday Morning, January 23, 2019- AM Sr. Silver & PM Sr. Silver
1 x 700- odd 100's are swim free/NO FREE by 50's, then even 100's are choice kick/drill by 50's
1:00 rest
12 x 50 as follows:
odds- kick/drill by 25's @ 1:00
evens- swim/kick by 25's @ 1:00- gets :05 faster by round, how low can you go?
3 x 150 @ :10 rest, go kick/drill/kick by 50's- neg split & descend the 50's kick in each 150; odd 150 kick is with boards, 2nd 150 the kick is on back.
1:00 rest, check HR
MYSTERY SET... guess it and you don't have to do it!
The Mystery Set today was the HOUR OF POWER!
(60 x 50 all kick FAST @ 1:00, 6 with boards, 6 on back; change kick in sets of 12)
Do an excellent job in school today and get excited for the SCY championship meets. Have a great day!
1:00 rest
12 x 50 as follows:
odds- kick/drill by 25's @ 1:00
evens- swim/kick by 25's @ 1:00- gets :05 faster by round, how low can you go?
3 x 150 @ :10 rest, go kick/drill/kick by 50's- neg split & descend the 50's kick in each 150; odd 150 kick is with boards, 2nd 150 the kick is on back.
1:00 rest, check HR
MYSTERY SET... guess it and you don't have to do it!
The Mystery Set today was the HOUR OF POWER!
(60 x 50 all kick FAST @ 1:00, 6 with boards, 6 on back; change kick in sets of 12)
Do an excellent job in school today and get excited for the SCY championship meets. Have a great day!
Tuesday Night, January 22, 2019- PM Sr. Silver & SDr. Gold @ DS
1 x 900- 100 kick choice, 200 swim/drill by 25's- different strokes by 300's
1:00 rest
4 sets of:
3 x 50 swim IM transition @ :45
2 x 25 "TOMBSTONE" kick with boards @ :40 (gets :05 faster by round)
1 x 50 kick FAST for time on back @ 1:00
No rest between sets, check HR after 4th round
1:00 rest
With fins where noted, until you miss the interval
3 x 50 swim primary stroke (NO FREE) at 200 setup by tempo, then swim choice build kick @ :50
Put fins on...
1 x 50 kick FAST for time with boards @ :40- gets :05 FASTER by round
Take off fins and continue right into the next round; if you miss the 50 kick, go on back in the next round
Check HR after you miss the interval on your back.
All with fins, finish up with...
3 x 50 swim desc 1-3 to all out FAST- target best SCY time- all @ 1:00
1 x 50 LUNGBUSTER/swim by 25's- can you be as fast as you were on 3rd 50 above? (also @ 1:00)
No rest between sets, change strokes by round.
Go an easy 100 before you get out. Do an excellent job with your HW tonight and enjoy your morning off tomorrow. Have a great day!
1:00 rest
4 sets of:
3 x 50 swim IM transition @ :45
2 x 25 "TOMBSTONE" kick with boards @ :40 (gets :05 faster by round)
1 x 50 kick FAST for time on back @ 1:00
No rest between sets, check HR after 4th round
1:00 rest
With fins where noted, until you miss the interval
3 x 50 swim primary stroke (NO FREE) at 200 setup by tempo, then swim choice build kick @ :50
Put fins on...
1 x 50 kick FAST for time with boards @ :40- gets :05 FASTER by round
Take off fins and continue right into the next round; if you miss the 50 kick, go on back in the next round
Check HR after you miss the interval on your back.
All with fins, finish up with...
3 x 50 swim desc 1-3 to all out FAST- target best SCY time- all @ 1:00
1 x 50 LUNGBUSTER/swim by 25's- can you be as fast as you were on 3rd 50 above? (also @ 1:00)
No rest between sets, change strokes by round.
Go an easy 100 before you get out. Do an excellent job with your HW tonight and enjoy your morning off tomorrow. Have a great day!
Tuesday, January 22, 2019
Tuesday Afternoon, January 22, 2019- PM Jr. Gold @ DS
1 x 600- 300 swim free, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
4 x 125 @ 2:15- 50 ra2 la2 free drill, 25 kick build to FAST (UDK's!), 50 drill in primary stroke
6 x 25 @ :40- breast pull free kick
6 x 50 @ 1:00- 25 sit & spin back drill, 25 kick free head out build to FAST
10 x 25 kick with boards @ :40 (odds, go 15/10) or :25 (evens, all FAST)- last 4 x 25 on back
1:00 rest, check HR
LONG SWIM-
3 times through:
1 x 150 swim IM- 25 fly, 50 back, 50 breast, 25 free
1 x 50 kick FAST free with boards
1 x 150 kick on back- fly, free, breast by 50's- neg split each 50
1 x 150 swim freestyle br 3- big, fat JUICY negative split
1:00 rest, check HR after 3rd time through
If there is time...
With fins,
24 x 25 @ :40- the usual in sets of 4
150 easy drill/skulling by 25's before you get out. Do an excellent job on your HW tonight & get excited to race this weekend. Have a great day!
1:00 rest
4 x 125 @ 2:15- 50 ra2 la2 free drill, 25 kick build to FAST (UDK's!), 50 drill in primary stroke
6 x 25 @ :40- breast pull free kick
6 x 50 @ 1:00- 25 sit & spin back drill, 25 kick free head out build to FAST
10 x 25 kick with boards @ :40 (odds, go 15/10) or :25 (evens, all FAST)- last 4 x 25 on back
1:00 rest, check HR
LONG SWIM-
3 times through:
1 x 150 swim IM- 25 fly, 50 back, 50 breast, 25 free
1 x 50 kick FAST free with boards
1 x 150 kick on back- fly, free, breast by 50's- neg split each 50
1 x 150 swim freestyle br 3- big, fat JUICY negative split
1:00 rest, check HR after 3rd time through
If there is time...
With fins,
24 x 25 @ :40- the usual in sets of 4
150 easy drill/skulling by 25's before you get out. Do an excellent job on your HW tonight & get excited to race this weekend. Have a great day!
Tuesday Morning, January 22, 2019- Jr. Gold, Sr. Silver AM & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- go 3 reverse 100 IM drills
1:00 rest
3 sets of:
1 x 150 drill/kick on back by 25's @ 3:00- build UDK's to FAST breakout
1 x 150 drill/swim dps by 25's @ 2:45
1 x 150 swim/drill by 25's @ 2:30- build the swim to a FAST turn & breakout
4 x 25 kick with boards- odds @ :40, evens @ :20- make interval, add 2 x 25 per round (middle round on back, focus on FAST UDK's)
1 set free, 1 set primary, 1 set in 4th best stroke
No rest between sets, check HR after 3rd set
Anybody who was in the meet:
30/20/10, all @ 2:00 rest
JR. Gold- LONG SWIM (can go 30/20/10)
Sr. Silver- 3 sets of (one set primary stroke, one set free, one set 4th best stroke)
3 sets of:
3 x 100 swim free @ 1:10 (or @ 1:15)
1 x 50 swim at pace @ :50 (Breaststroke
1 x 75 kick FAST for time with boards @ 1:30
2nd set go 2 x 100/2 x 50; in 3rd set go 1/3
1st time through (3/1, 2/2 & 1/3- go primary stroke; 2nd time through go free; 3rd time through go 4th best stroke, NO FREE)
Sr. Gold:
A)
3 sets of:
4 x 100 swim at pace @ 1:30
1 x 150 BROKEN- 3 x 50 @ :10 rest
:30 rest between sets, check HR, then...
B)
3 x 550 swim desc 1-3 to something all out smoking FAST for time @ :30 rest
1:00 rest after #3, check HR, then...
C)
Your choice, one more time through ("3 sets of" or 3 x 550)
150 easy drill/skulling by 25's before you get out. Do an excellent job in school today & enjoy your morning off tomorrow. Have a great day!
1:00 rest
3 sets of:
1 x 150 drill/kick on back by 25's @ 3:00- build UDK's to FAST breakout
1 x 150 drill/swim dps by 25's @ 2:45
1 x 150 swim/drill by 25's @ 2:30- build the swim to a FAST turn & breakout
4 x 25 kick with boards- odds @ :40, evens @ :20- make interval, add 2 x 25 per round (middle round on back, focus on FAST UDK's)
1 set free, 1 set primary, 1 set in 4th best stroke
No rest between sets, check HR after 3rd set
Anybody who was in the meet:
30/20/10, all @ 2:00 rest
JR. Gold- LONG SWIM (can go 30/20/10)
Sr. Silver- 3 sets of (one set primary stroke, one set free, one set 4th best stroke)
3 sets of:
3 x 100 swim free @ 1:10 (or @ 1:15)
1 x 50 swim at pace @ :50 (Breaststroke
1 x 75 kick FAST for time with boards @ 1:30
2nd set go 2 x 100/2 x 50; in 3rd set go 1/3
1st time through (3/1, 2/2 & 1/3- go primary stroke; 2nd time through go free; 3rd time through go 4th best stroke, NO FREE)
Sr. Gold:
A)
3 sets of:
4 x 100 swim at pace @ 1:30
1 x 150 BROKEN- 3 x 50 @ :10 rest
:30 rest between sets, check HR, then...
B)
3 x 550 swim desc 1-3 to something all out smoking FAST for time @ :30 rest
1:00 rest after #3, check HR, then...
C)
Your choice, one more time through ("3 sets of" or 3 x 550)
150 easy drill/skulling by 25's before you get out. Do an excellent job in school today & enjoy your morning off tomorrow. Have a great day!
Monday, January 21, 2019
Monday Morning, January 21, 2019- Jr. Gold AM, Sr. Silver AM & Sr. Gold
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
8 x 25 @ :40- odds, dolph kick on back (halfway underwater), evens choice drill in primary stroke NO FREE
8 x 75 as follows:
odds- 25 ra2 la2 free drill, 50 drill in primary stroke NO FREE @ 1:20
evens- 25 swim free build to FAST turn, 25 kick on back FAST (UDK's), 25 swim in primary stroke NO FREE build to FAST
8 x 50 @ :45 (Jr. Gold @ :50)-
odds- swim free br 3/5 by 25's
evens-swim/kick by 25's in primary stroke, NO FREE
1:00 rest, check HR
With boards, where noted, 2 sets of:
2 x 75 kick on back (25 free, 50 choice) @ 1:20, desc 1-2
1 x 100 kick IM with boards @ 1:40 FAST, get time
2 x 75 kick @ 1:20- 25 dolphin kick with boards, 50 on back choice, desc 1-2
1 x 100 kick with boards- 50 free, 50 primary stroke @ 1:40- get time
2 x 75 kick on 1:20- 50 choice on back, 25 breast with boards, desc 1-2
1 x 100 kick FAST for time with boards- all in primary stroke @ 1:40, get time
1:00 rest, check HR
After 1st set...4 x 50 choice @ :55, then repeat the set
After 2nd set...4 x 50 choice @ 1:00, then...
MYSTERY SET- ???
Until you have to get out, finish up with...
7 x 50 @ 1:00 (gets :05 faster by round)- odds choice kick, evens swim 4th best stroke (NO FREE)/choice by 25's
1 x 150 swim IM (2 x 75 swim IM, NO FREE)- get time, 2nd 75 is always FAST, from a DIVE
:30 rest between sets.
100 easy choice drill before you get out. Do an excellent job with your HW today- and offer to help around the house. We had a great time here at the meet in Greensboro, but we missed you all. See you tomorrow, have a great day!
1:00 rest
8 x 25 @ :40- odds, dolph kick on back (halfway underwater), evens choice drill in primary stroke NO FREE
8 x 75 as follows:
odds- 25 ra2 la2 free drill, 50 drill in primary stroke NO FREE @ 1:20
evens- 25 swim free build to FAST turn, 25 kick on back FAST (UDK's), 25 swim in primary stroke NO FREE build to FAST
8 x 50 @ :45 (Jr. Gold @ :50)-
odds- swim free br 3/5 by 25's
evens-swim/kick by 25's in primary stroke, NO FREE
1:00 rest, check HR
With boards, where noted, 2 sets of:
2 x 75 kick on back (25 free, 50 choice) @ 1:20, desc 1-2
1 x 100 kick IM with boards @ 1:40 FAST, get time
2 x 75 kick @ 1:20- 25 dolphin kick with boards, 50 on back choice, desc 1-2
1 x 100 kick with boards- 50 free, 50 primary stroke @ 1:40- get time
2 x 75 kick on 1:20- 50 choice on back, 25 breast with boards, desc 1-2
1 x 100 kick FAST for time with boards- all in primary stroke @ 1:40, get time
1:00 rest, check HR
After 1st set...4 x 50 choice @ :55, then repeat the set
After 2nd set...4 x 50 choice @ 1:00, then...
MYSTERY SET- ???
Until you have to get out, finish up with...
7 x 50 @ 1:00 (gets :05 faster by round)- odds choice kick, evens swim 4th best stroke (NO FREE)/choice by 25's
1 x 150 swim IM (2 x 75 swim IM, NO FREE)- get time, 2nd 75 is always FAST, from a DIVE
:30 rest between sets.
100 easy choice drill before you get out. Do an excellent job with your HW today- and offer to help around the house. We had a great time here at the meet in Greensboro, but we missed you all. See you tomorrow, have a great day!
Sunday, January 20, 2019
Sunday Evening, January 20, 2019- Combined Jr. Gold @ IL
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
With fins, 3 sets of:
3 x 25 breast pull with free kick @ :35
2 x 75 butterfly @ 1:20- go drill/dolph kick on side/drill by 25's
3 x 25 sit & spin back drill @ :35
1 x 100 IM swim @ 1:40- except last 25 is FAST UDK, get time & desc 1-3
No rest between sets, check HR after 3rd set. Then take fins off & continue right into...
1 x 400 as follows:
50 drill/swim from a dive (build)- alternate fly & 4th best stroke by 100's on this 50
50 kick moderate (build to FAST TURN & UDK)/FAST by 25's- last 50 of the 400 can be with boards
1:00 rest, check HR again
6 sets of (odd rounds in primary stroke, even rounds in 4th best stroke- NO FREE throughout):
1 x 75 drill/swim (build)/drill by 25's @ 1:30
1 x 50 kick FAST for time @ 1:00
1 x 75 @ 1:30- 25 swim build to 200 setup, THEN :05 REST, then the last 50 is swim at 200 GOAL PACE
No rest between sets; no freestyle in any of the six rounds; check HR after each set.
With fins, finish up with...
3 x 50 @ 1:00- swim descend 1-3 to all out FAST- get time, target your best SCY time
1 x 50 @ 1:00- go 25 dolphin kick LUNGBUSTER, 25 swim FAST (same stroke as 3 x 50 above)- how close can you get to your time on 3rd 50 above?
Odd rounds free, even rounds NO FREE
100 easy drill before you get out. Do some HW tonight- even though you don't have school tomorrow. Regular schedule for everybody tomorrow. Have a great day!
1:00 rest
With fins, 3 sets of:
3 x 25 breast pull with free kick @ :35
2 x 75 butterfly @ 1:20- go drill/dolph kick on side/drill by 25's
3 x 25 sit & spin back drill @ :35
1 x 100 IM swim @ 1:40- except last 25 is FAST UDK, get time & desc 1-3
No rest between sets, check HR after 3rd set. Then take fins off & continue right into...
1 x 400 as follows:
50 drill/swim from a dive (build)- alternate fly & 4th best stroke by 100's on this 50
50 kick moderate (build to FAST TURN & UDK)/FAST by 25's- last 50 of the 400 can be with boards
1:00 rest, check HR again
6 sets of (odd rounds in primary stroke, even rounds in 4th best stroke- NO FREE throughout):
1 x 75 drill/swim (build)/drill by 25's @ 1:30
1 x 50 kick FAST for time @ 1:00
1 x 75 @ 1:30- 25 swim build to 200 setup, THEN :05 REST, then the last 50 is swim at 200 GOAL PACE
No rest between sets; no freestyle in any of the six rounds; check HR after each set.
With fins, finish up with...
3 x 50 @ 1:00- swim descend 1-3 to all out FAST- get time, target your best SCY time
1 x 50 @ 1:00- go 25 dolphin kick LUNGBUSTER, 25 swim FAST (same stroke as 3 x 50 above)- how close can you get to your time on 3rd 50 above?
Odd rounds free, even rounds NO FREE
100 easy drill before you get out. Do some HW tonight- even though you don't have school tomorrow. Regular schedule for everybody tomorrow. Have a great day!
Saturday, January 19, 2019
Saturday Morning, January 19, 2019- Combined Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
4 x 125 @ 2:15- 50 ra2 la2 free drill, 25 kick breast on back (build), 50 drill in primary stroke NO FREE
6 x 50 @ 1:00- 25 swim free build to FAST turns & underwater dolphin kicks (UDK's), then 25 drill (odd 50's) or swim build to FAST finish (even 50's)- 2nd 25 is same stroke throughout in primary stroke
With boards:
12 x 25 partner kick @ :45- odds are freestyle, evens are NO FREESTYLE; race your partner on each 25!
15 x 100 as follows:
1- 25 swim in primary stroke (build to FAST turn), 75 swim free br 3/5/3 by 25's @ 1:25 (1:35)
2- 25 dolphin kick FAST with boards, 50 kick on back (UDK's past the flags), 25 breast kick with boards FAST- press feet BACK (not down) to move forward, @ 1:40 (1:50)
3- swim IM, except last 25 is kick free on back (UDK's past flags) @ 1:35 (1:40 or 1:45)
1:00 rest, check HR
TEST SET:
8 x 50 kick all out FAST for time with boards @ 1:10- go 4 free, 4 choice (same kick for all 4)
1:00 rest
Until 10a, with shnorkels & buoys, finish up with...
3 x 75 pull free (even rounds only, paddles are okay- NO WRIST STRAPS) @ 1:15, desc 1-3
1 x 100 swim free- no buoy, but still with shnorkels- @ 1:15 (1:25)- this interval is :05 faster in even rounds
1 x 50 kick all out FAST for time with boards & shnorkels @ 1:00
No rest between sets, except for :30 rest after every 3rd round to check your HW.
100 easy drill before you get out. Do an excellent job with drylands today- and with your HW (don't wait until Monday to get started on it!). We miss having your all in Greensboro this weekend, maybe next year we can all be down here to race together. Have a great day!
1:00 rest
4 x 125 @ 2:15- 50 ra2 la2 free drill, 25 kick breast on back (build), 50 drill in primary stroke NO FREE
6 x 50 @ 1:00- 25 swim free build to FAST turns & underwater dolphin kicks (UDK's), then 25 drill (odd 50's) or swim build to FAST finish (even 50's)- 2nd 25 is same stroke throughout in primary stroke
With boards:
12 x 25 partner kick @ :45- odds are freestyle, evens are NO FREESTYLE; race your partner on each 25!
15 x 100 as follows:
1- 25 swim in primary stroke (build to FAST turn), 75 swim free br 3/5/3 by 25's @ 1:25 (1:35)
2- 25 dolphin kick FAST with boards, 50 kick on back (UDK's past the flags), 25 breast kick with boards FAST- press feet BACK (not down) to move forward, @ 1:40 (1:50)
3- swim IM, except last 25 is kick free on back (UDK's past flags) @ 1:35 (1:40 or 1:45)
1:00 rest, check HR
TEST SET:
8 x 50 kick all out FAST for time with boards @ 1:10- go 4 free, 4 choice (same kick for all 4)
1:00 rest
Until 10a, with shnorkels & buoys, finish up with...
3 x 75 pull free (even rounds only, paddles are okay- NO WRIST STRAPS) @ 1:15, desc 1-3
1 x 100 swim free- no buoy, but still with shnorkels- @ 1:15 (1:25)- this interval is :05 faster in even rounds
1 x 50 kick all out FAST for time with boards & shnorkels @ 1:00
No rest between sets, except for :30 rest after every 3rd round to check your HW.
100 easy drill before you get out. Do an excellent job with drylands today- and with your HW (don't wait until Monday to get started on it!). We miss having your all in Greensboro this weekend, maybe next year we can all be down here to race together. Have a great day!
Friday, January 18, 2019
Friday Morning, January 18, 2019- AM Jr. Gold, Sr. Silver AM & Sr. Gold @ DS
Meet Warmup, then...
RACE DAY!
Warmdown a bit before you get out. Get excited to race this weekend & safe travels to Greensboro. BE SURE TO BRING YOUR HW WITH YOU TO THE MEET! Have a great day!
RACE DAY!
Warmdown a bit before you get out. Get excited to race this weekend & safe travels to Greensboro. BE SURE TO BRING YOUR HW WITH YOU TO THE MEET! Have a great day!
Thursday Afternoon, January 17, 2019- Sr. Gold & Sr. Silver PM @ DS
1 x 700- 350 (2x), odd 50's are drill/kick, even 50's are choice skulling; 1st 350 is free, 2nd is primary
1:00 rest
15 minutes warmup as you feel- "get your mind right" for up front speedwork
1:00 rest
2 sets of:
12 x 25 @ :40-
odds are 15/10, evens are build to FAST finish
6 x 15M sprints from a dive (in heats)- break out FAST & carry that speed to 15M
2 x 25 swim at 200 set up
1 set free, 1 set primary
Warmdown a bit before getting out. Do some HW tonight & get excited to race this weekend. Have a great day!
1:00 rest
15 minutes warmup as you feel- "get your mind right" for up front speedwork
1:00 rest
2 sets of:
12 x 25 @ :40-
odds are 15/10, evens are build to FAST finish
6 x 15M sprints from a dive (in heats)- break out FAST & carry that speed to 15M
2 x 25 swim at 200 set up
1 set free, 1 set primary
Warmdown a bit before getting out. Do some HW tonight & get excited to race this weekend. Have a great day!
Thursday, January 17, 2019
Thursday Afternoon, January 17, 2019- PM Jr. Gold @ DS
Meet warmup, then...
RACE DAY!!
3 sets of:
3 x 50 swim FAST from a dive @ 2:00- get average time for all 3 (add half of that time to your avg)
1 x 75 swim FAST from a dive- how close can you be to that time (your avg from the 50's plus half?)
1st round is free
2nd round is primary stroke
3rd round is IM (50's are transition- fly/back, back/breast, breast/free; 75 is fly/back/breast)
Do an excellent job with your HW tonight and get excited to race this weekend in Greensboro. Have a great day!
RACE DAY!!
3 sets of:
3 x 50 swim FAST from a dive @ 2:00- get average time for all 3 (add half of that time to your avg)
1 x 75 swim FAST from a dive- how close can you be to that time (your avg from the 50's plus half?)
1st round is free
2nd round is primary stroke
3rd round is IM (50's are transition- fly/back, back/breast, breast/free; 75 is fly/back/breast)
Do an excellent job with your HW tonight and get excited to race this weekend in Greensboro. Have a great day!
Thursday, January 17, 2019- AM Jr. Gold, Sr. Silver AM & Sr. Gold @ DS
1 x 800- 400 swim freestyle, 400 drill/kick by 50's- odd 100's primary stroke, even 100's 4th best
1:00 rest
4 x 50 @ 1:00- 25 body position kick, 25 ra2 la2 free drill
7 x 100 @ 1:45-
odds- 50 2 kicks 1 pull breast drill, 50 choice kick easy/FAST by 25's- UDK's to 10y
evens- 25 sit & spin backstroke drill, 75 drill/swim/drill in primary stroke NO FREE
9 x 75 @ 1:10 (Jr. Gold @ 1:20) as follows:
1- swim 25 primary stroke build to FAST turn, 50 kick (last 25 is breast kick) on back
2- swim IM (Jr. Gold @ 1:20)
3- swim free br 3 @ 1:00 (gets :05 faster by round; Jr. Gold start @ 1:10)
3 x 75 kick/drill/skulling by 25's @ :10 rest
1:00 rest, check HR
3 sets of:
3 x 100 @ 1:40- 50 swim (build-200 setup by 25's), 50 drill
1 x 100 swim IM @ 1:20, get time & desc 1-3
1:00 rest after 3rd set, check HR
4 sets of:
4 x 50 swim at 200 Goal Pace @****
1 x 50 swim at 2nd 50 split (same stroke)- change gears here, right into...
1 x75 drill/choice/skulling by 25's
1:00 rest after each set, not more than that
****go @ 1:00, :50, 1:00 & :50 by round
We went a 5th round, 50's @ 1:00
Until 7:30
2 x 75 pull free with shnorkels & buoys @ 1:15* desc 1-2
1 x 100 swim free @ 1:15*
* interval gets :05 faster every other round (2 rounds @ 1:15, 2 rounds @ 1:10, etc...)
No rest between sets, check HR after 4th round.
150 easy drill/skulling beforte you get out. Do an excellent job in school today and get excited to race this weekend. Have a great day!
1:00 rest
4 x 50 @ 1:00- 25 body position kick, 25 ra2 la2 free drill
7 x 100 @ 1:45-
odds- 50 2 kicks 1 pull breast drill, 50 choice kick easy/FAST by 25's- UDK's to 10y
evens- 25 sit & spin backstroke drill, 75 drill/swim/drill in primary stroke NO FREE
9 x 75 @ 1:10 (Jr. Gold @ 1:20) as follows:
1- swim 25 primary stroke build to FAST turn, 50 kick (last 25 is breast kick) on back
2- swim IM (Jr. Gold @ 1:20)
3- swim free br 3 @ 1:00 (gets :05 faster by round; Jr. Gold start @ 1:10)
3 x 75 kick/drill/skulling by 25's @ :10 rest
1:00 rest, check HR
3 sets of:
3 x 100 @ 1:40- 50 swim (build-200 setup by 25's), 50 drill
1 x 100 swim IM @ 1:20, get time & desc 1-3
1:00 rest after 3rd set, check HR
4 sets of:
4 x 50 swim at 200 Goal Pace @****
1 x 50 swim at 2nd 50 split (same stroke)- change gears here, right into...
1 x75 drill/choice/skulling by 25's
1:00 rest after each set, not more than that
****go @ 1:00, :50, 1:00 & :50 by round
We went a 5th round, 50's @ 1:00
Until 7:30
2 x 75 pull free with shnorkels & buoys @ 1:15* desc 1-2
1 x 100 swim free @ 1:15*
* interval gets :05 faster every other round (2 rounds @ 1:15, 2 rounds @ 1:10, etc...)
No rest between sets, check HR after 4th round.
150 easy drill/skulling beforte you get out. Do an excellent job in school today and get excited to race this weekend. Have a great day!
Wednesday, January 16, 2019
Wednesday Afternoon, January 16, 2019- PM Jr. Gold @ DS
1 x 600- 300 swim free, 200 reverse IM drill, 100 kick on back
1:00 rest
With fins & shnorkels-
6 x 75 @ 1:30- 25 kick free )face in water), 25 underwater recovery free drill, 25 choice free drill
6 x "out & backs" with boards & shnorkels- forward ss at midpool, go dolph/free kick, @ :40
8 x "out & backs" @ :45- all dolphin kick LUNGBUSTER kick with swamp turn at midpool
8 x 25 partner kick with boards @ :45- odds free, evens NO FREE
150 in set sof 4 as follows:
1- 50 kick with boards, 100 swim IM
2- 100 kick (50 with boards, 50 on back), 50 swim in primary stroke
3- all kick FAST for time (with boards dolph/breast by 25's, on back & free with boards, 50's)
4- swim free br 3- go 75 at 200 setup, 75 all out FAST for time, let your kick drive you here!
Check HR, 1:00 rest between sets.
Warmdown with a 150 choice kick/skulling by 25's before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!
1:00 rest
With fins & shnorkels-
6 x 75 @ 1:30- 25 kick free )face in water), 25 underwater recovery free drill, 25 choice free drill
6 x "out & backs" with boards & shnorkels- forward ss at midpool, go dolph/free kick, @ :40
8 x "out & backs" @ :45- all dolphin kick LUNGBUSTER kick with swamp turn at midpool
8 x 25 partner kick with boards @ :45- odds free, evens NO FREE
150 in set sof 4 as follows:
1- 50 kick with boards, 100 swim IM
2- 100 kick (50 with boards, 50 on back), 50 swim in primary stroke
3- all kick FAST for time (with boards dolph/breast by 25's, on back & free with boards, 50's)
4- swim free br 3- go 75 at 200 setup, 75 all out FAST for time, let your kick drive you here!
Check HR, 1:00 rest between sets.
Warmdown with a 150 choice kick/skulling by 25's before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!
Wednesday Morning, January 16, 2019- AM Sr. Silver & PM Sr. Silver @ DS
1 x 750- 100, 50 kick on back (UDK's!)- last 150 NO FREE
1:00 rest
With shnorkels & boards:
6 x 75 @ 1:30-
25 kick free with boards, head in line with spine (face in water)
25 dog paddle fee drill (underwater recovery)
25 choice free drill
6 x out & backs @ :40- all UDK to 10 yards, swamp turn at 10y, goal is under :12
Put fins on...
6 x out & backs @ :40- goal is FASTER than 1st 6
With fins (and shnorkels if you'd like to try it):
12 x 25-
Odds, fly pull with free kick @ :40
Evens, kick FAST on back @ :20- 1/2 way underwater (on belly if using shnorkels)
:30 rest, check HR & take fins off
16 x 150 as follows:
1- 50 kick with boards, 100 swim IM
2- 100 kick (50 with boards, 50 on back), 50 swim in primary stroke NO FREE
3- all kick, 50 with boards (Dolphin/breast by 25's), 50 on back choice (FAST UDK), 50 free with boards- this is all FAST
4- swim free, 1st 75 is 200 setup, 2nd 75 is FAST with big fat juicy kick!
One group goes al 150's @ 2:30, the other group goes @ 2:40
1:00 rest after #8 & 16, check HR
At the bulkhead, finish up with...
Vertical kick for 2:00 (:50 on, :10 off- various by :15 increments)- all FAST
Hop out....
1 x 40 @ 1:00- swim FAST for time fly/breast or breast/fly by 20's (alternate by round), swamp turn at flags
At 7:30a, warm down with a 150 skulling/kick by 25's
Do an excellent job in school today & get excited to race this weekend. Have a great day!
1:00 rest
With shnorkels & boards:
6 x 75 @ 1:30-
25 kick free with boards, head in line with spine (face in water)
25 dog paddle fee drill (underwater recovery)
25 choice free drill
6 x out & backs @ :40- all UDK to 10 yards, swamp turn at 10y, goal is under :12
Put fins on...
6 x out & backs @ :40- goal is FASTER than 1st 6
With fins (and shnorkels if you'd like to try it):
12 x 25-
Odds, fly pull with free kick @ :40
Evens, kick FAST on back @ :20- 1/2 way underwater (on belly if using shnorkels)
:30 rest, check HR & take fins off
16 x 150 as follows:
1- 50 kick with boards, 100 swim IM
2- 100 kick (50 with boards, 50 on back), 50 swim in primary stroke NO FREE
3- all kick, 50 with boards (Dolphin/breast by 25's), 50 on back choice (FAST UDK), 50 free with boards- this is all FAST
4- swim free, 1st 75 is 200 setup, 2nd 75 is FAST with big fat juicy kick!
One group goes al 150's @ 2:30, the other group goes @ 2:40
1:00 rest after #8 & 16, check HR
At the bulkhead, finish up with...
Vertical kick for 2:00 (:50 on, :10 off- various by :15 increments)- all FAST
Hop out....
1 x 40 @ 1:00- swim FAST for time fly/breast or breast/fly by 20's (alternate by round), swamp turn at flags
At 7:30a, warm down with a 150 skulling/kick by 25's
Do an excellent job in school today & get excited to race this weekend. Have a great day!
Tuesday Evening, January 15, 2019- Sr. Silver PM & Sr. Gold @ DS
1 x 900- 200 drill/kick (by 50's), 100 swim- free/primary/choice by 300's
1:00 rest
15 x 50 as follows:
1&2- 3kicks&skull breast drill/breast kick on back by 25's @ 1:00
#3- swim breast/free by25's build to FAST turn & breakout, @ :40
1 x 200- choice drill (primary)/skulling by 25's
1:00 rest, check HR
4 sets of:
3 x 100 kick @ 1:40- 25 with boards, 50 on back (FAST UDK's!), 25 with boards; desc 1-3
2 x 75 @ 1:10- 25 kick with boards, 50 swim in primary stroke (gets :05 faster by round)
1 x BROKEN 100 kick with boards- 50/2 x 25; 25/50/25; 2 x 25/50; 4 x 25- all @ :10 rest
No more than 1:00 rets between rounds
Warmdown a 300 easy drill/choice by 50's before you get out. Do an excellent job with your HW tonight & get excited to race this weekend in G'boro. Have a great day!
1:00 rest
15 x 50 as follows:
1&2- 3kicks&skull breast drill/breast kick on back by 25's @ 1:00
#3- swim breast/free by25's build to FAST turn & breakout, @ :40
1 x 200- choice drill (primary)/skulling by 25's
1:00 rest, check HR
4 sets of:
3 x 100 kick @ 1:40- 25 with boards, 50 on back (FAST UDK's!), 25 with boards; desc 1-3
2 x 75 @ 1:10- 25 kick with boards, 50 swim in primary stroke (gets :05 faster by round)
1 x BROKEN 100 kick with boards- 50/2 x 25; 25/50/25; 2 x 25/50; 4 x 25- all @ :10 rest
No more than 1:00 rets between rounds
Warmdown a 300 easy drill/choice by 50's before you get out. Do an excellent job with your HW tonight & get excited to race this weekend in G'boro. Have a great day!
Tuesday, January 15, 2019
Tuesday, January 15, 2019- PM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- 75's, drill/drill/kick by 25's
1:00 rest
2 sets of:
3 x 100 @ 1:50- 25 drill, 50 swim (FAST TURN!), 25 drill
1 x 150 @ 3:00- swim/kick/swim by 50's with FAST TURNS & UDK's
No rest between sets, check HR after 2nd set (1st set free, 2nd set primary stroke NO FREE)
1:00 rest
LONG SWIM-
100 swim free br3/100 swim IM/50 kick on back (UDK!)
100 swim free br3/100 swim IM/100 kick (50 on back, 50 with boards)
100 swim free br3/100 swim IM/150 kick (on back-with boards-on back, by 50's)
100 swim free br3/100 swim IM/200 kick (back-boards-back-boards)
100 swim free br3/100 swim IM150 kick (back-boards-back)
100 swim free br3/100 swim IM/100 kick (back-boards)
100 swim free br3/100 swim IM/50 kick on back
1:00 rest, check HR
Warm down a 150 drill/kick by 25's before you get out. If there is time we will work on starts. Do a great job on your HW tonight and get excited to race this weekend. Have a great day!
1:00 rest
2 sets of:
3 x 100 @ 1:50- 25 drill, 50 swim (FAST TURN!), 25 drill
1 x 150 @ 3:00- swim/kick/swim by 50's with FAST TURNS & UDK's
No rest between sets, check HR after 2nd set (1st set free, 2nd set primary stroke NO FREE)
1:00 rest
LONG SWIM-
100 swim free br3/100 swim IM/50 kick on back (UDK!)
100 swim free br3/100 swim IM/100 kick (50 on back, 50 with boards)
100 swim free br3/100 swim IM/150 kick (on back-with boards-on back, by 50's)
100 swim free br3/100 swim IM/200 kick (back-boards-back-boards)
100 swim free br3/100 swim IM150 kick (back-boards-back)
100 swim free br3/100 swim IM/100 kick (back-boards)
100 swim free br3/100 swim IM/50 kick on back
1:00 rest, check HR
Warm down a 150 drill/kick by 25's before you get out. If there is time we will work on starts. Do a great job on your HW tonight and get excited to race this weekend. Have a great day!
Tuesday Morning, January 14, 2019- AM. Jr. Gold, AM Sr. Silver & Sr. Gold- @ DS
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
2 sets of:
3 x 100 @ 1:45- drill/50 swim with FAST turn/drill
1 x 150 50 swim, 25 kick- neg split @ 2:45
6 x out & backs (kick) with boards @ :40 (6 x 25 partner kick w/fwd ss @ midpool in 2nd set)
NO rest between sets, check HR after 2nd set. Go free in 1st set, primary in 2nd set
Jr. Gold
LONG SWIM-
100 swim freestyle/100 swim IM/50 kick FAST on back
100 swim freestyle/100 swim IM/100 kick FAST (50 on back, 50 with boards)
100 swim freestyle/100 swim IM/150 kick FAST (50 on back, 50 with boards, 50 on back)
Go up to 250 kick, then back down; focus on UDK (PAST FLAGS!) and swim the IM like an IM
Check HR @ end
1:00 rest
Sr. Gold (Distance set)- all :20 rest...
25/50/75/100...add 25 up to 275 (1+ up to 11, = 1650), keep track of your times.
500 drill/choice by 50's, then...
11, minus 1 x 25 back down to 25
Sr. Silver-
8 sets of:
3 x 50 swim at 2nd 50 split @ 1:00
1 x 50 swim FASTER than 2nd 50 split
1 x 50 drill @ 1:30
No additional rest between sets; go 3 sets primary, 3 sets free, 2 sets choice
After 8th round...
With shnorkels & buoys (paddles okay, but not straight through the set):
2 x 75 pull free @ 1:10, 1 x 100 @ 1:10
2 x 100 @ 1:30, 1 x 125 @ 1:30
2 x 125 @ 1:50, 1 x 150 @ 1:50
Check HR, then finish up with...
3 tidy, nifty little 200's as follows:
2 x 50 swim FAST @ :10 rest
50 drill (same stroke)
1 x 50 from a dive all out FAST FOR TIME
Warm down with 6 x 50 @ 1:00, swim build to FAST TURN, then drill back to the end
Do an excellent job with school today (whenever you wind up getting there!), and get excited to race this weekend. Have a great day!
1:00 rest
2 sets of:
3 x 100 @ 1:45- drill/50 swim with FAST turn/drill
1 x 150 50 swim, 25 kick- neg split @ 2:45
6 x out & backs (kick) with boards @ :40 (6 x 25 partner kick w/fwd ss @ midpool in 2nd set)
NO rest between sets, check HR after 2nd set. Go free in 1st set, primary in 2nd set
Jr. Gold
LONG SWIM-
100 swim freestyle/100 swim IM/50 kick FAST on back
100 swim freestyle/100 swim IM/100 kick FAST (50 on back, 50 with boards)
100 swim freestyle/100 swim IM/150 kick FAST (50 on back, 50 with boards, 50 on back)
Go up to 250 kick, then back down; focus on UDK (PAST FLAGS!) and swim the IM like an IM
Check HR @ end
1:00 rest
Sr. Gold (Distance set)- all :20 rest...
25/50/75/100...add 25 up to 275 (1+ up to 11, = 1650), keep track of your times.
500 drill/choice by 50's, then...
11, minus 1 x 25 back down to 25
Sr. Silver-
8 sets of:
3 x 50 swim at 2nd 50 split @ 1:00
1 x 50 swim FASTER than 2nd 50 split
1 x 50 drill @ 1:30
No additional rest between sets; go 3 sets primary, 3 sets free, 2 sets choice
After 8th round...
With shnorkels & buoys (paddles okay, but not straight through the set):
2 x 75 pull free @ 1:10, 1 x 100 @ 1:10
2 x 100 @ 1:30, 1 x 125 @ 1:30
2 x 125 @ 1:50, 1 x 150 @ 1:50
Check HR, then finish up with...
3 tidy, nifty little 200's as follows:
2 x 50 swim FAST @ :10 rest
50 drill (same stroke)
1 x 50 from a dive all out FAST FOR TIME
Warm down with 6 x 50 @ 1:00, swim build to FAST TURN, then drill back to the end
Do an excellent job with school today (whenever you wind up getting there!), and get excited to race this weekend. Have a great day!
Monday, January 14, 2019
Monday Afternoon, January 14, 2019- Sr. Gold, Sr Silver (AM&PM) & Jr. Gold (AM&PM) @ DS
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back- focus on UDK's!
1:00 rest
4 x 50 ra2 la2 free drill @ 1:00- keep head still, feel hips rotate
4 x 75 @ 1:20- 25 breast pull with free kick, 50 choice backstroke drill- focus on UDK, hips
:30 rest, check HR, then...
3 x 75 kick @ 1:20- 25 free kick with boards, 50 choice on back, focus on UDK, desc 1-3
1 x 100 kick FAST free for time with boards @ 2:00
3 x 75 @ 1:20- 25 dolph kick with boards, 50 choice kick on back- focus on UDK, desc 1-3
1 x 100 kick FAST for time IM order by 25's with boards @ 2:00
3 x 75 @ 1:20- 25 breast kick FAST with boards, 50 choice kick on back desc 1-3, focus on UDK
1 x 100 kick FAST for time with boards in primary stroke @ 2:00
3 x 75 kick IM order with boards desc 1-3 to all out FAST @ 1:30
1 x 100 kick FAST for time on back, your choice- UDK past flags
1:00 rest, check HR
5 sets of:
3 x 50 swim/kick by 25's @ :50, except #2 is swim at 200 GP in primary stroke
1 x 300 swim free br 3, get time & desc 1-5 to all out FAST for time, @ 4:00
1 x 200 IM swim @ 2:30
No rest between sets, check HR after each 300 free.
Warmdown a 150 drill/skulling by 25's before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!
1:00 rest
4 x 50 ra2 la2 free drill @ 1:00- keep head still, feel hips rotate
4 x 75 @ 1:20- 25 breast pull with free kick, 50 choice backstroke drill- focus on UDK, hips
:30 rest, check HR, then...
3 x 75 kick @ 1:20- 25 free kick with boards, 50 choice on back, focus on UDK, desc 1-3
1 x 100 kick FAST free for time with boards @ 2:00
3 x 75 @ 1:20- 25 dolph kick with boards, 50 choice kick on back- focus on UDK, desc 1-3
1 x 100 kick FAST for time IM order by 25's with boards @ 2:00
3 x 75 @ 1:20- 25 breast kick FAST with boards, 50 choice kick on back desc 1-3, focus on UDK
1 x 100 kick FAST for time with boards in primary stroke @ 2:00
3 x 75 kick IM order with boards desc 1-3 to all out FAST @ 1:30
1 x 100 kick FAST for time on back, your choice- UDK past flags
1:00 rest, check HR
5 sets of:
3 x 50 swim/kick by 25's @ :50, except #2 is swim at 200 GP in primary stroke
1 x 300 swim free br 3, get time & desc 1-5 to all out FAST for time, @ 4:00
1 x 200 IM swim @ 2:30
No rest between sets, check HR after each 300 free.
Warmdown a 150 drill/skulling by 25's before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!
Saturday, January 12, 2019
Saturday Morning, January 12, 2019- Combined Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/swim by 25's
1:00 rest
8 rounds of:
2 x 50 @ 1:00- kick on back build to FAST turn, then drill choice by 25's (NO FREE on evens)
2 x "out & backs" @ :40- all FAST kick:
#1 with boards free/choice (forward ss at midpool)
#2- kick on back with FAST UDK's & swamp turn at midpool!
After 8th round, check HR then get right into...
3 x 300 @ :20 rest- 50 drill/swim free by 25's, 50 drill/swim NO FREE by 25's- build the 25's swim to FAST turns.
1:00 rest, check HR
Everybody together....
18 x 50 in sets of 6 as follows:
1-2, swim IM order by 25's @ :50 (:55)
#3- swim/kick free by 25's @ :40 (:45)
5-6, swim/kick by 25's in primary stroke NO FREE @ :50 (:55)
#6- swim free br 3/5 @ :35 (:40)
Check HR after #18, then 1:00 rest
TEST SET-
1 x 2000 swim free for time (1650)
Check HR
Until 10a, finish up with...
3 x 75's pull free with shnorkel & buoy @ 1:10 (desc 1-3)
1 x 100 swim free with shnorkel @ 1:10
No rest between sets, check HR at 10a.
100 easy drill before you get out. Do a great job with your HW this weekend- don't count on the snow to cancel school on Monday. DRYLANDS IS STILL ON TODAY. Good luck to everybody racing this weekend at MAKO. Check your email regarding workout tomorrow night at Ida Lee. Have a great day!
1:00 rest
8 rounds of:
2 x 50 @ 1:00- kick on back build to FAST turn, then drill choice by 25's (NO FREE on evens)
2 x "out & backs" @ :40- all FAST kick:
#1 with boards free/choice (forward ss at midpool)
#2- kick on back with FAST UDK's & swamp turn at midpool!
After 8th round, check HR then get right into...
3 x 300 @ :20 rest- 50 drill/swim free by 25's, 50 drill/swim NO FREE by 25's- build the 25's swim to FAST turns.
1:00 rest, check HR
Everybody together....
18 x 50 in sets of 6 as follows:
1-2, swim IM order by 25's @ :50 (:55)
#3- swim/kick free by 25's @ :40 (:45)
5-6, swim/kick by 25's in primary stroke NO FREE @ :50 (:55)
#6- swim free br 3/5 @ :35 (:40)
Check HR after #18, then 1:00 rest
TEST SET-
1 x 2000 swim free for time (1650)
Check HR
Until 10a, finish up with...
3 x 75's pull free with shnorkel & buoy @ 1:10 (desc 1-3)
1 x 100 swim free with shnorkel @ 1:10
No rest between sets, check HR at 10a.
100 easy drill before you get out. Do a great job with your HW this weekend- don't count on the snow to cancel school on Monday. DRYLANDS IS STILL ON TODAY. Good luck to everybody racing this weekend at MAKO. Check your email regarding workout tomorrow night at Ida Lee. Have a great day!
Friday, January 11, 2019
Friday Morning, January 11, 2019- AM Jr. Gold, AM Sr. Silver and Sr. Gold @ DS
Meet Warmup, then...
RACE DAY!!
Today's little nugget of goodness is...
20 x 50 @ 2:00- all from a dive, all FAST (enjoy!)
Do an excellent job in school today and get excited to race this weekend. Have a great day!
RACE DAY!!
Today's little nugget of goodness is...
20 x 50 @ 2:00- all from a dive, all FAST (enjoy!)
Do an excellent job in school today and get excited to race this weekend. Have a great day!
Thursday, January 10, 2019
Thursday Afternoon, January 10, 2019- PM Jr. Gold, Sr. Silver PM & Sr. Gold @ DS
Meet Warmup, then...
RACE DAY!!
5 x 125 @ 5:00- 2 primary stroke, 2 choice (same for both) and 1 kick with boards
Seniors...
800- 200 drill/kick, 200 swim/kick- by 50's- NO FREE on 2nd 400
RACE PREP during your warmup (20-25mins), then
2 rounds of (1 primary, 1 choice):
4 x 15m sprints from a dive
2 x 25's from a dive at 200 set up
1 x 50 from a dive for time
Easy 300 drill/swim DPS after each round.
Warmdown a little before you get out. Do an excellent job with your HW tonight & get excited for RACE DAY tomorrow. Have a great day!
RACE DAY!!
5 x 125 @ 5:00- 2 primary stroke, 2 choice (same for both) and 1 kick with boards
Seniors...
800- 200 drill/kick, 200 swim/kick- by 50's- NO FREE on 2nd 400
RACE PREP during your warmup (20-25mins), then
2 rounds of (1 primary, 1 choice):
4 x 15m sprints from a dive
2 x 25's from a dive at 200 set up
1 x 50 from a dive for time
Easy 300 drill/swim DPS after each round.
Warmdown a little before you get out. Do an excellent job with your HW tonight & get excited for RACE DAY tomorrow. Have a great day!
Thursday Morning, January 10, 2019- AM Jr. Gold, Sr. Silver AM & Sr. Gold @ DS
1 x 900- 200 drill/swim by 50's, 100 kick choice (desc 25's 1-4) on back, last round with boards
1:00 rest
3 x 300 @ 4:40 (Jr. Gold @ 5:00) 200 kick on back (UDK's to 10y!)/drill by 25's; last 100 is 75 swim desc 25's with FAST turns & breakouts, then last 20yards swim DPS
Check HR, then...
8 sets of (2 swim free; 2 kick; 2 swim IM; 2 kick- except Seniors skip last 2 rounds of kicking)
1 x 25 @ :35 (@ :40 for kick) build to FAST
3 x 50 @ :50 FAST turns (@ :55 for kick)
1 x 25 @ :35 all out FAST (@ :40 for kick)
1 x 150 @ 2:30/3:00- swim is 50 @ 200 setup, 50 at race pace, 50 DPS; kick is FAST/easy/FAST
No rest between sets, check HR after each round
1:00 rest after 8th set
10-12 rounds of, in primary stroke or IM (last 3 sets can be choice; JrG go 4 sets primary, 2 free)
1 x 100 swim free br 3 @ 1:10 (1:15)
1 x 50 swim at 200 Goal Pace @ :50 (brst- :55, okay)
1 x 50 swim FASTER than 200 GP @ :50
1 x 50 drill @ 1:10
Keep track of what you average on the 50's
Until 7:30a, finish up with...
75's swim free with shnorkel @ buoys (paddles okay on 2nd round)-
6 @ 1:05
3 @ :55 (1:00)
3 @ 1:20 descend
6 @ :55
Warmdown an easy 150 drill/skulling beofre you get out. Do an excellent job in school today and get excited for RACE DAY tomorrow. Have a great day!
1:00 rest
3 x 300 @ 4:40 (Jr. Gold @ 5:00) 200 kick on back (UDK's to 10y!)/drill by 25's; last 100 is 75 swim desc 25's with FAST turns & breakouts, then last 20yards swim DPS
Check HR, then...
8 sets of (2 swim free; 2 kick; 2 swim IM; 2 kick- except Seniors skip last 2 rounds of kicking)
1 x 25 @ :35 (@ :40 for kick) build to FAST
3 x 50 @ :50 FAST turns (@ :55 for kick)
1 x 25 @ :35 all out FAST (@ :40 for kick)
1 x 150 @ 2:30/3:00- swim is 50 @ 200 setup, 50 at race pace, 50 DPS; kick is FAST/easy/FAST
No rest between sets, check HR after each round
1:00 rest after 8th set
10-12 rounds of, in primary stroke or IM (last 3 sets can be choice; JrG go 4 sets primary, 2 free)
1 x 100 swim free br 3 @ 1:10 (1:15)
1 x 50 swim at 200 Goal Pace @ :50 (brst- :55, okay)
1 x 50 swim FASTER than 200 GP @ :50
1 x 50 drill @ 1:10
Keep track of what you average on the 50's
Until 7:30a, finish up with...
75's swim free with shnorkel @ buoys (paddles okay on 2nd round)-
6 @ 1:05
3 @ :55 (1:00)
3 @ 1:20 descend
6 @ :55
Warmdown an easy 150 drill/skulling beofre you get out. Do an excellent job in school today and get excited for RACE DAY tomorrow. Have a great day!
Wednesday, January 9, 2019
Wednesday Afternoon, January 9, 2019- PM 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
4 x 50 swim free/fist free drill- br 3 throughout, count strokes
3 x 150 @ 2:45- 25 ra2 la2 free drill, 75 swim free br 3 (FAST turns), 50 kick on back (UDK's!)
8 x 25 sit & spin backstroke drill @ :35- excpet #3,5 & 7 are kick FAST on back @ :20- get into those UDK's!
4 x 125 @ 2:15 backstroke as follows:
50 swim smooth & strong (check time), 25 6ks drill, 50 swim FAST- get time
1:00 rest, check HR
With buoys & shnorkels (where noted), 4 rounds of:
3 x 75's pull free (with shnorkels & buoys) @ 1:10
2 x 100 swim backstroke @ 1:40 as follows:
#1- 75 swim IM style, 25 breast kick on back FAST
#2- 75 swim FAST backstroke (race!), 25 kick FAST choice on back- focus on UDK!
24 x 25 kick @ :40- the usual, except
1st set of 4 with boards
2nd set of 4 with boards, TOMBSTONE
3rd set of 4 on back
Warmdown a bit before you get out. Do an excellent job with your schoolwork tonight & get excited for RACE DAY tomorrow. Have a great day!
1:00 rest
4 x 50 swim free/fist free drill- br 3 throughout, count strokes
3 x 150 @ 2:45- 25 ra2 la2 free drill, 75 swim free br 3 (FAST turns), 50 kick on back (UDK's!)
8 x 25 sit & spin backstroke drill @ :35- excpet #3,5 & 7 are kick FAST on back @ :20- get into those UDK's!
4 x 125 @ 2:15 backstroke as follows:
50 swim smooth & strong (check time), 25 6ks drill, 50 swim FAST- get time
1:00 rest, check HR
With buoys & shnorkels (where noted), 4 rounds of:
3 x 75's pull free (with shnorkels & buoys) @ 1:10
2 x 100 swim backstroke @ 1:40 as follows:
#1- 75 swim IM style, 25 breast kick on back FAST
#2- 75 swim FAST backstroke (race!), 25 kick FAST choice on back- focus on UDK!
24 x 25 kick @ :40- the usual, except
1st set of 4 with boards
2nd set of 4 with boards, TOMBSTONE
3rd set of 4 on back
Warmdown a bit before you get out. Do an excellent job with your schoolwork tonight & get excited for RACE DAY tomorrow. Have a great day!
Wednesday Morning, January 9, 2019- AM Sr. Silver @ DS
1 x 700- odd 100's drill/swim by 50's, even 100 kick/swim by 50's
1:00 rest
4 x 75 @ 1:20- 25 catchup free drill (build kick to FAST), 25 kick on back (build kick to FAST), 25 choice drill in 4th best stroke
4 x 100 @ 1:45- 25 swim free build to FAST turn, 50 drill in primary stroke, 25 kick on back build to FAST
4 x 50 swim/kick by 25's in primary stroke- NO FREE, all @ 1:00- build your swim into a FAST turn
:30 rest, check HR
With boards, 24 x 25 kick @ :45- the usual (sets of 4, every 3rd round of 4 is on back)
1:00 rest, check HR
It's time for our first KICKING EXTRAVAGANZA OF 2019!!!
Get ready...
2 x 50 kick with boards @ 1:10- 1 FAST 1 easy
2 x 50 kick all FAST with boards @ 1:10- add times together for 100 total
50 easy choice on 1:10
2 x 50 kick FAST with boards @ :10 rest- can you beat your time from the 2 x 50's above?
1 x 300 swim free br 3, desc 100's 1-3 (hand touch at 200), last 100 FASTER than Broken 100 above
1:00 rest, check HR
1 x 75 kick FAST with boards- get time
50 easy kick on back with FAST under waters @ 1:30
1 x 75 kick FAST with boards- can you be FASTER than the 1st 75?
50 easy kick on back with FAST under waters @ 1:30
BROKEN 75 kick with boards- 3 x 25 kick FAST with boards @ :10 rest, get time
25 easy breast kick with boards
With fins:
1 x 300 swim free desc 100's 1-3 (hand touch at 200 to get time), last 100 FASTER than time from BROKEN 75
1:00 rest, check HR
3 x 100 kick desc 1-3 to all out FAST @ 1:45, go 50 on back & 50 with boards- get time
50 easy choice kick on back @ 1:30, FAST under waters
BROKEN 100- 2 x 50 kick FAST with boards @ :10 rest, can you be FASTER than last 100 desc?
1 x 300 swim free br 3, desc 100's 1-3 (hand touch at 200 to get time), last 100 FASTER than BROKEN 100 time
Check HR, then finish up with...
12 x 50 kick @ :55 (@ 1:00 okay if needed)- all SPEEDPLAY, 2 with boards then 2 on back
Check HR again
Warmdown a bit before you get out. Do an excellent job with in school today and get excited to race this weekend. Have a great day!
1:00 rest
4 x 75 @ 1:20- 25 catchup free drill (build kick to FAST), 25 kick on back (build kick to FAST), 25 choice drill in 4th best stroke
4 x 100 @ 1:45- 25 swim free build to FAST turn, 50 drill in primary stroke, 25 kick on back build to FAST
4 x 50 swim/kick by 25's in primary stroke- NO FREE, all @ 1:00- build your swim into a FAST turn
:30 rest, check HR
With boards, 24 x 25 kick @ :45- the usual (sets of 4, every 3rd round of 4 is on back)
1:00 rest, check HR
It's time for our first KICKING EXTRAVAGANZA OF 2019!!!
Get ready...
2 x 50 kick with boards @ 1:10- 1 FAST 1 easy
2 x 50 kick all FAST with boards @ 1:10- add times together for 100 total
50 easy choice on 1:10
2 x 50 kick FAST with boards @ :10 rest- can you beat your time from the 2 x 50's above?
1 x 300 swim free br 3, desc 100's 1-3 (hand touch at 200), last 100 FASTER than Broken 100 above
1:00 rest, check HR
1 x 75 kick FAST with boards- get time
50 easy kick on back with FAST under waters @ 1:30
1 x 75 kick FAST with boards- can you be FASTER than the 1st 75?
50 easy kick on back with FAST under waters @ 1:30
BROKEN 75 kick with boards- 3 x 25 kick FAST with boards @ :10 rest, get time
25 easy breast kick with boards
With fins:
1 x 300 swim free desc 100's 1-3 (hand touch at 200 to get time), last 100 FASTER than time from BROKEN 75
1:00 rest, check HR
3 x 100 kick desc 1-3 to all out FAST @ 1:45, go 50 on back & 50 with boards- get time
50 easy choice kick on back @ 1:30, FAST under waters
BROKEN 100- 2 x 50 kick FAST with boards @ :10 rest, can you be FASTER than last 100 desc?
1 x 300 swim free br 3, desc 100's 1-3 (hand touch at 200 to get time), last 100 FASTER than BROKEN 100 time
Check HR, then finish up with...
12 x 50 kick @ :55 (@ 1:00 okay if needed)- all SPEEDPLAY, 2 with boards then 2 on back
Check HR again
Warmdown a bit before you get out. Do an excellent job with in school today and get excited to race this weekend. Have a great day!
Tuesday, January 8, 2019- PM Sr. Silver & Sr. Gold @ DS
1 x 800- 100 drill, 100 kick on back- focus on UDK's
1:00 rest
16 x 25 @ :45 kick as follows:
4- on back, focus on FAST UDK's to 10 yards, then choice kick
4- with boards all choice, TOMBSTONE style!
1:00 rest
Cycle through the kicking with 'chutes & the pull set...
With 'chutes, 16 x 25 kick @ 1:00
2- with boards & 'chutes
2- LUNGBUSTERS!
With paddles (for 50's), buoys & shnorkels (for everything):
3 x 50 pull free @ :50 (gets :05 faster by round, down to :35, then back up)
1 x 150 pull free (no paddles), get time & descend through the set
Check HR after each 150
Warmdown a bit before you get out. Do an excellent job with your HW tonight and get excited for our KICKING EXTRAVAGANZA tomorrow morning. Have a great day!
1:00 rest
16 x 25 @ :45 kick as follows:
4- on back, focus on FAST UDK's to 10 yards, then choice kick
4- with boards all choice, TOMBSTONE style!
1:00 rest
Cycle through the kicking with 'chutes & the pull set...
With 'chutes, 16 x 25 kick @ 1:00
2- with boards & 'chutes
2- LUNGBUSTERS!
With paddles (for 50's), buoys & shnorkels (for everything):
3 x 50 pull free @ :50 (gets :05 faster by round, down to :35, then back up)
1 x 150 pull free (no paddles), get time & descend through the set
Check HR after each 150
Warmdown a bit before you get out. Do an excellent job with your HW tonight and get excited for our KICKING EXTRAVAGANZA tomorrow morning. Have a great day!
Tuesday, January 8, 2019
Tuesday Afternoon, January 8, 2019- PM Jr. Gold @ DS
After drylands (w/Jr. Silver)...
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back (UDK's!)
1:00 rest
8 x 25 @ :45- odds are body position kick, evens are choice kick on back- but FAST UDK to 10yards
6 x 100 @ 1:50-
odds- 75 drill/swim/drill by 25's, last 25 is kick build to FAST - no FREE on even 100's
9 x 50 as follows:
1&2- swim IM order by 25's @ :55,
#3- swim free br 3 @ :40
1:00 rest
LONG SWIM-
6 times through
100 swim free br 3- target mile pace (1000 free pace + :02 seconds)
100 swim back/breast by 50's (this is a 150 in even rounds, 75/75)
100 kick- 50 on back (UDK past flags!), 50 with boards- always FAST
1:00 rest after 6th time through, check HR
If there is time, work on starts before you get out.
Do an excellent job on your HW tonight, get excited for the meet this weekend. Have a great day!
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back (UDK's!)
1:00 rest
8 x 25 @ :45- odds are body position kick, evens are choice kick on back- but FAST UDK to 10yards
6 x 100 @ 1:50-
odds- 75 drill/swim/drill by 25's, last 25 is kick build to FAST - no FREE on even 100's
9 x 50 as follows:
1&2- swim IM order by 25's @ :55,
#3- swim free br 3 @ :40
1:00 rest
LONG SWIM-
6 times through
100 swim free br 3- target mile pace (1000 free pace + :02 seconds)
100 swim back/breast by 50's (this is a 150 in even rounds, 75/75)
100 kick- 50 on back (UDK past flags!), 50 with boards- always FAST
1:00 rest after 6th time through, check HR
If there is time, work on starts before you get out.
Do an excellent job on your HW tonight, get excited for the meet this weekend. Have a great day!
Tuesday Morning, January 8, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS
1 x 700- odd 100's drill/swim by 50's: odd 100's free, even 100's NO FREE
1:00 rest
8 x 25 as follows:
odds- body position kick @ :50
evens- choice kick on back, BUT...halfway FAST UDK, @ :30
3 x 150 @ 2:45- drill/swim by 50's, except middle 50 is choice kick
6 x 75 @ 1:20- odd 25's swim build to FAST turn/finish, middle 25 drill
8 x 1/2 pool sprints @ :30- work your breakouts & finishes
1:00 rest, check HR
Jr. Gold-
LONG SWIM
1 x 1950 (6 times through) as follows:
100 swim free br 3- target 100 pace for your mile
100 swim back/breast by 50's (IM style, tempo & kick)- this is a 150 (75/75) in even rounds
100 kick easy/FAST by 25's- 50 on back (UDK), 50 with boards
Check HR after last time through
Finish with 75's swim with fins desc 1-3's @ 1:20/1:30/1:40
Sr. Gold/Sr. Silver
6 rounds of:
1 x 50 swim at 2nd 50 split of 100 Goal Time @ 1:00- add 1 x 50 per round
3 x 75 swim desc 1-3 to all out juicy @ 1:40
25 easy drill after each round
Distance-
5 rounds of:
4 x 100 swim at Goal Pace @ 1:40 (gets :05 faster by round)
BROKEN 550-
400 swim free- strong, race pace tempo
:20 rest
3 x 50 swim faster than GP @ :10 rest
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race these next few weekends. Have a great day!
1:00 rest
8 x 25 as follows:
odds- body position kick @ :50
evens- choice kick on back, BUT...halfway FAST UDK, @ :30
3 x 150 @ 2:45- drill/swim by 50's, except middle 50 is choice kick
6 x 75 @ 1:20- odd 25's swim build to FAST turn/finish, middle 25 drill
8 x 1/2 pool sprints @ :30- work your breakouts & finishes
1:00 rest, check HR
Jr. Gold-
LONG SWIM
1 x 1950 (6 times through) as follows:
100 swim free br 3- target 100 pace for your mile
100 swim back/breast by 50's (IM style, tempo & kick)- this is a 150 (75/75) in even rounds
100 kick easy/FAST by 25's- 50 on back (UDK), 50 with boards
Check HR after last time through
Finish with 75's swim with fins desc 1-3's @ 1:20/1:30/1:40
Sr. Gold/Sr. Silver
6 rounds of:
1 x 50 swim at 2nd 50 split of 100 Goal Time @ 1:00- add 1 x 50 per round
3 x 75 swim desc 1-3 to all out juicy @ 1:40
25 easy drill after each round
Distance-
5 rounds of:
4 x 100 swim at Goal Pace @ 1:40 (gets :05 faster by round)
BROKEN 550-
400 swim free- strong, race pace tempo
:20 rest
3 x 50 swim faster than GP @ :10 rest
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race these next few weekends. Have a great day!
Monday, January 7, 2019
Monday Afternoon, January 7, 2019- PM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back
1:00 rest
6 x 125 as follows:
1-3, 25 body position kick, 50 ra2 la2 free drill, 50 choice drill in primary stroke NO FREE @ 2:30
4-6, 75 swim free/primary/free by 25's, then last 50 kick on back (UDK to 10 yards!), @ 2:10, desc
15 x 50 in sets of 3 as follows:
1-2, kick with boards @ :55, FAST/easy by 25's if you can, but make the interval
#3- swim/kick on back by 25's @ @ :45
Who can go the last 3 @ :50 & :40? Last 6???
1:00 rest, check HR
5 rounds of:
2 x 100 @ 1:45, desc 1-2, 25 swim in primary (build), 50 swim free br 3, 25 kick on back (UDK!)
3 x 50 swim primary stroke @ :55 (gets :05 faster by round, down to :45, then back up. Anybody think they can go @ :40?!?
1 x 100 swim IM @ 2:00- get time, desc 1-5 to something JUICY!!
Warmdown a bit before you get out. Do an excellent job with your HW tonight and remember we'll be doing drylands tomorrow before workout. Have a great day!
1:00 rest
6 x 125 as follows:
1-3, 25 body position kick, 50 ra2 la2 free drill, 50 choice drill in primary stroke NO FREE @ 2:30
4-6, 75 swim free/primary/free by 25's, then last 50 kick on back (UDK to 10 yards!), @ 2:10, desc
15 x 50 in sets of 3 as follows:
1-2, kick with boards @ :55, FAST/easy by 25's if you can, but make the interval
#3- swim/kick on back by 25's @ @ :45
Who can go the last 3 @ :50 & :40? Last 6???
1:00 rest, check HR
5 rounds of:
2 x 100 @ 1:45, desc 1-2, 25 swim in primary (build), 50 swim free br 3, 25 kick on back (UDK!)
3 x 50 swim primary stroke @ :55 (gets :05 faster by round, down to :45, then back up. Anybody think they can go @ :40?!?
1 x 100 swim IM @ 2:00- get time, desc 1-5 to something JUICY!!
Warmdown a bit before you get out. Do an excellent job with your HW tonight and remember we'll be doing drylands tomorrow before workout. Have a great day!
Monday Morning, January 7, 2019- AM Jr. Gold, Am Sr. Silver & Sr. Gold @ DS
1 x 800- 100 easy choice swim, 100 kick on back- focus on UDK, hip rotation
1:00 rest
8 x 125 as follows:
odds- 25 body position kick free, 50 ra2 la2 free drill, 50 swim free- build to FAST turn, then dps
evens- 25 kick on back build, 100 drill/swim (build) by 25's in primary stroke NO FREE
1-5 @ 2:30
Last 3 x 125 are 75 swim, 50 kick easy/FAST by 25's @ 2:00 #1 free, #2 choice, #3 NO FREE
1:00 rest, check HR
3 sets of:
4 x 75 @ 1:20- 25 kick with boards NO FREE (build), 50 kick free on back, FAST UDK to 12 yards
3 x 100 kick with boards/kick on back (by 50's) @ 1:45 (gets :05 faster by round)
1 x 150 kick with boards- 50 free, 25 dolphin kick, 25 free, 50 breaststroke- FAST for time
:30 rest between sets, check HR
Backstrokers-
9 x 250 as follows:
1&2- 100 swim (FAST turns), 25 drill; 100 swim (200 setup, 200 race pace), 25 drill @ 3:40
#3- straight swim, get time & desc 1-3 to something juicy
Fly/Breaststrokers-
4 sets of:
1 x 100 @ 2:00- drill/swim (dps)/drill, then last 25 skulling
3 x 50 swim (build to FAST turn)/drill @ 1:00
3 x 50 swim (200 setup)/kick @ :50
3 x 50 swim (straight), except #2 can be stroke/free by 25's, @ :40 (breaststroke @ :45 okay)
::20 extra rest
2 x 150 as follows-
#1- 100 swim (FAST turns), 50 drill @ 2:45
#2- 75 swim (build to FAST turns, desc 3 x 25), 25 drill; hand touch @ 100, then 50 swim at 200 GP
Check HR after each round, :30 rest
Until you have to get out, finish up with...
75's swim free with shnorkels & buoys:
3 @ 1:15 (desc), 1 @ :55
2/2
1/3
Then back up...2/2, 3/1
100 easy drill before you get out. Do an excellent job in school today, stay focused for our January training. Have a great day!
1:00 rest
8 x 125 as follows:
odds- 25 body position kick free, 50 ra2 la2 free drill, 50 swim free- build to FAST turn, then dps
evens- 25 kick on back build, 100 drill/swim (build) by 25's in primary stroke NO FREE
1-5 @ 2:30
Last 3 x 125 are 75 swim, 50 kick easy/FAST by 25's @ 2:00 #1 free, #2 choice, #3 NO FREE
1:00 rest, check HR
3 sets of:
4 x 75 @ 1:20- 25 kick with boards NO FREE (build), 50 kick free on back, FAST UDK to 12 yards
3 x 100 kick with boards/kick on back (by 50's) @ 1:45 (gets :05 faster by round)
1 x 150 kick with boards- 50 free, 25 dolphin kick, 25 free, 50 breaststroke- FAST for time
:30 rest between sets, check HR
Backstrokers-
9 x 250 as follows:
1&2- 100 swim (FAST turns), 25 drill; 100 swim (200 setup, 200 race pace), 25 drill @ 3:40
#3- straight swim, get time & desc 1-3 to something juicy
Fly/Breaststrokers-
4 sets of:
1 x 100 @ 2:00- drill/swim (dps)/drill, then last 25 skulling
3 x 50 swim (build to FAST turn)/drill @ 1:00
3 x 50 swim (200 setup)/kick @ :50
3 x 50 swim (straight), except #2 can be stroke/free by 25's, @ :40 (breaststroke @ :45 okay)
::20 extra rest
2 x 150 as follows-
#1- 100 swim (FAST turns), 50 drill @ 2:45
#2- 75 swim (build to FAST turns, desc 3 x 25), 25 drill; hand touch @ 100, then 50 swim at 200 GP
Check HR after each round, :30 rest
Until you have to get out, finish up with...
75's swim free with shnorkels & buoys:
3 @ 1:15 (desc), 1 @ :55
2/2
1/3
Then back up...2/2, 3/1
100 easy drill before you get out. Do an excellent job in school today, stay focused for our January training. Have a great day!
Sunday, January 6, 2019
Sunday Evening, January 6, 2019- Combined Jr. Gold @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM drill
1:00 rest
After warmup with Ross (I am at the Distance Meet)...
4 times through:
3 x 100 @ 1:50- 50 kick on back, 25 swim in 4th best stroke, 25 kick choice; desc 1-3 to JUICY
3 x 50 kick with boards @ 1:00-
1st 50, easy/FAST by 25's
2nd 50 is FAST/easy by 25's
3rd 50 is all FAST
1 x 150 swim free (odd rounds) or IM (even rounds- 50 of each stroke, NO FREE) FAST @ 2:30
1 x 50 kick FAST with boards for time, partner kick style- race it up here!
Warmdown with some 50's swim backstroke, focus on UDK past flags, go 3 @ :55, 3 @ :45, 3 @ :40; then 3 @ :50, 3 @ 1:00- go swim/drill by 25's in last 2 sets of 3
Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!
1:00 rest
After warmup with Ross (I am at the Distance Meet)...
4 times through:
3 x 100 @ 1:50- 50 kick on back, 25 swim in 4th best stroke, 25 kick choice; desc 1-3 to JUICY
3 x 50 kick with boards @ 1:00-
1st 50, easy/FAST by 25's
2nd 50 is FAST/easy by 25's
3rd 50 is all FAST
1 x 150 swim free (odd rounds) or IM (even rounds- 50 of each stroke, NO FREE) FAST @ 2:30
1 x 50 kick FAST with boards for time, partner kick style- race it up here!
Warmdown with some 50's swim backstroke, focus on UDK past flags, go 3 @ :55, 3 @ :45, 3 @ :40; then 3 @ :50, 3 @ 1:00- go swim/drill by 25's in last 2 sets of 3
Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!
Saturday, January 5, 2019
Saturday Morning, January 5, 2019- Combined Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- go 3 x 100's reverse IM drill
1:00 rest
With shnorkels & buoys (where needed):
4 x 50 catchup free drill @ 1:00
4 x 75 @ 1:15- 25 ra2 la2 free drill, 50 swim free with FAST turn
16 x 50 as follows:
1&2- pull free with buoys @ :55- keep head still, roll hips
3&4- swim free @ :50- gets :05 faster by round (last round @ :35!!)
:30 rest check HR, then...
8 x 25 partner kick with boards
odds- @ :50, forward ss at midpool, 2nd half is dolphin kick
evens @ :35, all FAST choice, no ss
3 x 300 kick @ 5:30 desc 1-3, go 100 IM with boards (by 25's), 50 choice kick on back (UDK past flags!)
1:00 rest, check HR again
12 x 25 @ :40- odds are breast pull with free kick, evens are choice fly drill
Get ready...
TEST SET-
3 x 350 swim IM (75 of each stroke, 50 kick free with boards) desc 1-3 to something JUICY!
Until 10a, finish up with...
50 swim (1&2) back/breast by 25's) or kick (3&4) IM order by 25's on back- all @ :50
Warmdown a bit before you get out. Do an excellent job with your HW this weekend- and with drylands today. Regular workout tomorrow night at Ida Lee. Good luck to everybody racing at the Distance Meet this weekend. Have a great day!
1:00 rest
With shnorkels & buoys (where needed):
4 x 50 catchup free drill @ 1:00
4 x 75 @ 1:15- 25 ra2 la2 free drill, 50 swim free with FAST turn
16 x 50 as follows:
1&2- pull free with buoys @ :55- keep head still, roll hips
3&4- swim free @ :50- gets :05 faster by round (last round @ :35!!)
:30 rest check HR, then...
8 x 25 partner kick with boards
odds- @ :50, forward ss at midpool, 2nd half is dolphin kick
evens @ :35, all FAST choice, no ss
3 x 300 kick @ 5:30 desc 1-3, go 100 IM with boards (by 25's), 50 choice kick on back (UDK past flags!)
1:00 rest, check HR again
12 x 25 @ :40- odds are breast pull with free kick, evens are choice fly drill
Get ready...
TEST SET-
3 x 350 swim IM (75 of each stroke, 50 kick free with boards) desc 1-3 to something JUICY!
Until 10a, finish up with...
50 swim (1&2) back/breast by 25's) or kick (3&4) IM order by 25's on back- all @ :50
Warmdown a bit before you get out. Do an excellent job with your HW this weekend- and with drylands today. Regular workout tomorrow night at Ida Lee. Good luck to everybody racing at the Distance Meet this weekend. Have a great day!
Thursday, January 3, 2019
Friday Morning, January 4, 2019- AM Jr. Gold, Sr. Gold & AM Sr. Silver @ DS
Meet Warmup, then...
RACE DAY!
Warmdown a bit before you get out. Do an excellent job with school today and get excited to swim this weekend at the DISTANCE MEET. Have a great day!
RACE DAY!
Warmdown a bit before you get out. Do an excellent job with school today and get excited to swim this weekend at the DISTANCE MEET. Have a great day!
Thursday Afternoon, January 3, 2019- Sr. Gold & Sr. Silver PM @ DS
1 x 900- 400 swim freestyle, 500 drill/kick on back by 50's (odd 100's primary stroke, even 100's in 4th best stroke, NO FREE)
1:00 rest
Warmup as you feel for 15 minutes; then...
9 x 50 @ :55-
1&2, choice drill in 4th best stroke, 25 swim from a dive build to FAST in 4th best stroke
#3- all kick on back with FAST turn & breakout, focus on UDK
Check HR
Break into groups for vertical kicking with med balls...don't let that ball get wet!
Warmdown with 75's pull free with shnorkels @ 1:10-
1&2, 50 STRONG, 25 smooth;
3&4, 25 STRONG, 50 smooth
5&6, 25 smooth, 25 drill, 25 smooth
2nd round of 6 (if there is time) is NO FREE (no shnorkels, either).
Do an excellent job with your HW tonight & get excited for RACE DAY tomorrow morning. Have a great day!
1:00 rest
Warmup as you feel for 15 minutes; then...
9 x 50 @ :55-
1&2, choice drill in 4th best stroke, 25 swim from a dive build to FAST in 4th best stroke
#3- all kick on back with FAST turn & breakout, focus on UDK
Check HR
Break into groups for vertical kicking with med balls...don't let that ball get wet!
Warmdown with 75's pull free with shnorkels @ 1:10-
1&2, 50 STRONG, 25 smooth;
3&4, 25 STRONG, 50 smooth
5&6, 25 smooth, 25 drill, 25 smooth
2nd round of 6 (if there is time) is NO FREE (no shnorkels, either).
Do an excellent job with your HW tonight & get excited for RACE DAY tomorrow morning. Have a great day!
Thursday Afternoon, January 3, 2019- PM Jr. Gold @ DS
Meet Warmup, then...
RACE DAY!!
Today, Race Day was...
2 sets of (in heats, no particular interval):
1 x 200- 150 swim, 50 kick with boards
1 x 150- 100 swim, 50 kick with boards
1 x 100- 50 swim, 50 kick with boards
1 x 50- swim
All from a dive, all FAST
1st time through is free, 2nd time through is primary stroke
Warmdown a 150 drill/skulling by 25's before you get out. Do an excellent job with your HW tonight and get excited for the DISTANCE MEET this weekend. Have a great day!
RACE DAY!!
Today, Race Day was...
2 sets of (in heats, no particular interval):
1 x 200- 150 swim, 50 kick with boards
1 x 150- 100 swim, 50 kick with boards
1 x 100- 50 swim, 50 kick with boards
1 x 50- swim
All from a dive, all FAST
1st time through is free, 2nd time through is primary stroke
Warmdown a 150 drill/skulling by 25's before you get out. Do an excellent job with your HW tonight and get excited for the DISTANCE MEET this weekend. Have a great day!
Thursday Morning, January 3, 2019- AM Jr. Gold, AM Sr. Senior & Sr. Gold, @ DS
1 x 800- drill/swim and kick on back, by 100's
1:00 rest
14 x 50 @ 1:00- odds are drill/swim by 25's in primary stroke, evens are swim/kick by 25's (primary), desc the evens 1-7
5 x 150 @ :15 rest as follows-
50 swim free br 3 with FAST turns, 100 swim/drill by 25's in primary stroke- build the swim to FAST, except...
#'s 2 & 4 are all kick- 50 dolph kick with boards, 100 primary/choice by 25's- neg split- on back
1:00 rest
Sr. Silver-
50 x 50's @ :50- odd rounds of 10 are all free br 3/5, even rounds of 10 are all swim free/NO FREE by 25's
1:00 rest, check HR; then...
Until you have to get out...
4 x 75's @ 1:20- swim @ 200 GP (50)/drill (25's)
4 x 50 kick on back @ :55 (UDK!), #3 with boards FAST
We'll adjust the pace set a bit from round to round, but you'll do the 50's kick after each round:
2nd time through, 4 x 75 @ 1:20 are 6 x 75 @ 1:00- 50 @ 200GP, then 25 swim dps;
3rd time through, 6 x 75 become 6 x 50 swim at 200 GP @ :50;
4th time through, 6 x 50 GP @ :50 become 6 x 50 swim at 200 GP @ :40; then...
5th time through, go back up to 6 x 50 swim at 200 GP @ :50; then...
6th time through, go back to 6 x 75 @ 1:00 (or @ 1:10), 50 swim at 200 GP, 25 swim dps
Check HR after each round
Jr. Gold-
With fins, 4 sets of:
3 x 25 drill @ :40, except #2 is kick FAST on back @ :20
1 x 50 swim/kick FAST by 25's @ :40
No rest between sets, check HR after last round- then take off fins for the 14 x 50/5 x 150 above
1:00 rest
LONG SWIM-
One time through:
100 swim IM, then 300 swim free; then 200/300, 300/300, 200/300 and 100/300- desc the 300's
Finish up with pace set (Sr. Silver)
Sr. Gold-
Pace set as listed above for Sr. Silver (no 50 x 50's for your group, however)
Check HR after each round; 3rd set will be kick- then finish with pace set (1st round as is; 2nd round is @ 1:00 with last 25 swim dos; 3rd round is 50's @ :50, then 4th round is 50's @ :40) until 7:30a
Warmdown before you get out. Do an excellemt job with school today, get excited to race this month. Have a great day!
1:00 rest
14 x 50 @ 1:00- odds are drill/swim by 25's in primary stroke, evens are swim/kick by 25's (primary), desc the evens 1-7
5 x 150 @ :15 rest as follows-
50 swim free br 3 with FAST turns, 100 swim/drill by 25's in primary stroke- build the swim to FAST, except...
#'s 2 & 4 are all kick- 50 dolph kick with boards, 100 primary/choice by 25's- neg split- on back
1:00 rest
Sr. Silver-
50 x 50's @ :50- odd rounds of 10 are all free br 3/5, even rounds of 10 are all swim free/NO FREE by 25's
1:00 rest, check HR; then...
Until you have to get out...
4 x 75's @ 1:20- swim @ 200 GP (50)/drill (25's)
4 x 50 kick on back @ :55 (UDK!), #3 with boards FAST
We'll adjust the pace set a bit from round to round, but you'll do the 50's kick after each round:
2nd time through, 4 x 75 @ 1:20 are 6 x 75 @ 1:00- 50 @ 200GP, then 25 swim dps;
3rd time through, 6 x 75 become 6 x 50 swim at 200 GP @ :50;
4th time through, 6 x 50 GP @ :50 become 6 x 50 swim at 200 GP @ :40; then...
5th time through, go back up to 6 x 50 swim at 200 GP @ :50; then...
6th time through, go back to 6 x 75 @ 1:00 (or @ 1:10), 50 swim at 200 GP, 25 swim dps
Check HR after each round
Jr. Gold-
With fins, 4 sets of:
3 x 25 drill @ :40, except #2 is kick FAST on back @ :20
1 x 50 swim/kick FAST by 25's @ :40
No rest between sets, check HR after last round- then take off fins for the 14 x 50/5 x 150 above
1:00 rest
LONG SWIM-
One time through:
100 swim IM, then 300 swim free; then 200/300, 300/300, 200/300 and 100/300- desc the 300's
Finish up with pace set (Sr. Silver)
Sr. Gold-
Pace set as listed above for Sr. Silver (no 50 x 50's for your group, however)
Check HR after each round; 3rd set will be kick- then finish with pace set (1st round as is; 2nd round is @ 1:00 with last 25 swim dos; 3rd round is 50's @ :50, then 4th round is 50's @ :40) until 7:30a
Warmdown before you get out. Do an excellemt job with school today, get excited to race this month. Have a great day!
Wednesday, January 2, 2019
Wednesday Afternoon, January 2, 2019- PM Jr. Gold @ DS
1 x 600- 300 swim free/200 reverse IM drill/100 kick on back
1:00 rest
12 x 75 @ 1:20-
3 kick with boards/drill/drill by 25's, 1 all kick (25 with boards, 50 on back)- desc the kick
2/2
1/3
2 x 300 @ :15 rest-
25 kick with boards, 50 swim at 200 set up
25 kick with boards, 50 swim at 200 GP
1st 300 free; 2nd 300 is primary NO FREE
1:00 rest, check HR
5 sets of:
5 x 100 @ 1:45- swim/kick by 50's in primary stroke desc 1-3 (#'s 3 & 5 are swim free @ 1:15/1:10 or 1:20/1:15)
1 x 100 kick BROKEN @ 2:30- get time
1 x ????
1:00 rest between sets, check HR
If there is time after the fifth set...
50's & 75's pull free with shnorkels & buoys.
100 easy drill choice before you get out. Do an excellent job with your HW tonight- make sure you're starting off 2019 on the right foot. Have a great day!
1:00 rest
12 x 75 @ 1:20-
3 kick with boards/drill/drill by 25's, 1 all kick (25 with boards, 50 on back)- desc the kick
2/2
1/3
2 x 300 @ :15 rest-
25 kick with boards, 50 swim at 200 set up
25 kick with boards, 50 swim at 200 GP
1st 300 free; 2nd 300 is primary NO FREE
1:00 rest, check HR
5 sets of:
5 x 100 @ 1:45- swim/kick by 50's in primary stroke desc 1-3 (#'s 3 & 5 are swim free @ 1:15/1:10 or 1:20/1:15)
1 x 100 kick BROKEN @ 2:30- get time
1 x ????
1:00 rest between sets, check HR
If there is time after the fifth set...
50's & 75's pull free with shnorkels & buoys.
100 easy drill choice before you get out. Do an excellent job with your HW tonight- make sure you're starting off 2019 on the right foot. Have a great day!
Wednesday Morning, January 2, 2019- Sr. Silver @ DS
1 x 600- 300 swim free/200 reverse IM drill/100 kick on back
1:00 rest
12 x 75 @ 1:20-
3 kick with boards/drill/drill by 25's, 1 all kick (25 with boards, 50 on back)- desc the kick
2/2
1/3
2 x 300 @ :15 rest-
25 kick with boards, 50 swim at 200 set up
25 kick with boards, 50 swim at 200 GP
1st 300 free; 2nd 300 is primary NO FREE
1:00 rest, check HR
5 sets of:
5 x 100 @ 1:45- swim/kick by 50's in primary stroke desc 1-3 (#'s 3 & 5 are swim free @ 1:15/1:10 or 1:20/1:15)
1 x 100 kick BROKEN @ 2:30- get time
1 x ????
1:00 rest between sets, check HR
After 5th set...
3 x 25 pull free with shnorkel @ :35/:25/:15
1 x 250 pull (last 75 kick free with boards & shnorkel)- get time & desc 1-3's
:30 rest between sets, check HR
Warmdown a 100 easy before you get out. Do an excellent job in school today- get 2019 off to a great start. Have a great day!
1:00 rest
12 x 75 @ 1:20-
3 kick with boards/drill/drill by 25's, 1 all kick (25 with boards, 50 on back)- desc the kick
2/2
1/3
2 x 300 @ :15 rest-
25 kick with boards, 50 swim at 200 set up
25 kick with boards, 50 swim at 200 GP
1st 300 free; 2nd 300 is primary NO FREE
1:00 rest, check HR
5 sets of:
5 x 100 @ 1:45- swim/kick by 50's in primary stroke desc 1-3 (#'s 3 & 5 are swim free @ 1:15/1:10 or 1:20/1:15)
1 x 100 kick BROKEN @ 2:30- get time
1 x ????
1:00 rest between sets, check HR
After 5th set...
3 x 25 pull free with shnorkel @ :35/:25/:15
1 x 250 pull (last 75 kick free with boards & shnorkel)- get time & desc 1-3's
:30 rest between sets, check HR
Warmdown a 100 easy before you get out. Do an excellent job in school today- get 2019 off to a great start. Have a great day!
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