1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is kick on back/drill by 50's
1:00 rest
7 x 200 @ 3:30 as follows:
#3, 5 & 7 are all kick, desc 1-3 to what you can (100 on back w/FAST UDK's, then 100 IM w/boards)
The other 200's are...
50 catchup free drill- steady heady, roll hips evenly & finish stroke
50 choice drill in primary stroke, NO FREE
100 swim/kick on back by 25's- in primary stroke; desc the 50's 1-2
1:00 rest after #7, check HR
Welcome to the first Filthy Kicking Wednesday of May!
6 sets of (always start on the :50)
2 x 50 swim/kick choice by 25's @ :55, desc 1-2 (same stroke for both)
1 x 50 all kick with boards @ :40
2 x 50 swim choice @ :40- you might have to hustle to make the interval, that's okay
:20 extra rest, check HR & get your mind right...
BROKEN 100 kick with boards (Broken 150 in 3rd & 5th sets, 3 x 50 @ :10 rest) as follows:
25/50/25, all @ :10 rest- 25's are choice, 50 is always free
1:00 rest between sets, check your HR & go a 50 easy drill
With fins, finish up with...
150's swim @ 2:40 desc 1-3's to something all out JUICY!
1-3, free
4-6, primary stroke NO FREE
7-9, all kick on back- except middle 50 is with boards
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race at our meet next weekend. Have a great day!
Tuesday, April 30, 2019
Tuesday Evening, April 30, 2019- PM Sr. Silver & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- go drill/drill/swim/kick by 25's
1:00 rest
6 x 75 @ 1:20- 25 kick free head out (build), 50 choice drill (odd 75's free drill, evens primary)
15 x 50 in 3 sets of 5 as follows:
1-2, swim/kick by 25's in primary stroke @ :50, desc 1-2
#3- swim free br3 @ :35
4-5, all kick @ :50, desc 1-2; 1st 50 on back, 2nd 50 with boards
:30 rest after #5, check HR; then last 10 straight through
1:00 rest after #15, check HR
Until 7:30p, rounds of 9 x 100 @ 1:40 as follows:
1-3: 25 kick FAST with boards (get time), 50 swim free at 200 setup (get time), 25 breast kick
4-6, 25 swim FAST in primary stroke (get time), 50 swim free at 200 setup (get time), 25 drill
7-9, all swim free @ tight interval (1:15, 1:10, 1:05)
Check HR after each round of 9, then 75 drill
1:00 rest after each 75 drill
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race next weekend at our meet. Have a great day!
1:00 rest
6 x 75 @ 1:20- 25 kick free head out (build), 50 choice drill (odd 75's free drill, evens primary)
15 x 50 in 3 sets of 5 as follows:
1-2, swim/kick by 25's in primary stroke @ :50, desc 1-2
#3- swim free br3 @ :35
4-5, all kick @ :50, desc 1-2; 1st 50 on back, 2nd 50 with boards
:30 rest after #5, check HR; then last 10 straight through
1:00 rest after #15, check HR
Until 7:30p, rounds of 9 x 100 @ 1:40 as follows:
1-3: 25 kick FAST with boards (get time), 50 swim free at 200 setup (get time), 25 breast kick
4-6, 25 swim FAST in primary stroke (get time), 50 swim free at 200 setup (get time), 25 drill
7-9, all swim free @ tight interval (1:15, 1:10, 1:05)
Check HR after each round of 9, then 75 drill
1:00 rest after each 75 drill
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race next weekend at our meet. Have a great day!
Tuesday Afternoon, April 30, 2019- PM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is drill/drill/swim/kick by 25's
1:00 rest
125's are 25 kick w/boards, 75 drill/swim/drill, last 25 kick on back- UDK's to 8y- all @ 2:10
75's are 25 kick w/boards build, 50 swim free/NO FREE by 25's- all @ 2:10
3 x 125 as above/1 x 75 as above
2/2
1/3
:30 rest, check HR, then...
15 x 50 in 3 sets of 5:
1-2, swim/kick by 25's in primary stroke, desc 1-2 @ :50
#3- all swim free br 3 @ :40
4-5, all kick @ :50, 1st 50 on back, 2nd 50 with boards
:30 rest after #5, then last 10 straight through.
1:00 rest after #15, check HR
LONG SWIM-
3 times through:
100 kick- 50 on back, 50 with boards (same stroke, desc 50's 1-2)
200 swim IM (25 fly, 50 back, 25 breast, desc 1-2)
300 swim/kick by 50's, desc the 100's 1-3 (go free, primary, IM by round)
1:00 rest after 3rd time through, check HR
If there is time...
15m sprints from a dive- go 3 free, 3 NO FREE
Warmdown a bit 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
125's are 25 kick w/boards, 75 drill/swim/drill, last 25 kick on back- UDK's to 8y- all @ 2:10
75's are 25 kick w/boards build, 50 swim free/NO FREE by 25's- all @ 2:10
3 x 125 as above/1 x 75 as above
2/2
1/3
:30 rest, check HR, then...
15 x 50 in 3 sets of 5:
1-2, swim/kick by 25's in primary stroke, desc 1-2 @ :50
#3- all swim free br 3 @ :40
4-5, all kick @ :50, 1st 50 on back, 2nd 50 with boards
:30 rest after #5, then last 10 straight through.
1:00 rest after #15, check HR
LONG SWIM-
3 times through:
100 kick- 50 on back, 50 with boards (same stroke, desc 50's 1-2)
200 swim IM (25 fly, 50 back, 25 breast, desc 1-2)
300 swim/kick by 50's, desc the 100's 1-3 (go free, primary, IM by round)
1:00 rest after 3rd time through, check HR
If there is time...
15m sprints from a dive- go 3 free, 3 NO FREE
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for our meet next weekend. Have a great day!
Tuesday Morning, April 30, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is skulling, drill/drill/kick by 25's
1:00 rest
125's: 25 kick w/boards, 75 d-s-d FAST turn, 25 kick on back FAST UDK @ 2:10;
75's are 25 kick build w/bouards, 50 swim free/NO FREE by 25's @ 1:10
3 x 125/1 x 75
2 x 125/2 x 75
1 x 125/3 x 75
:30 rest, check HR, then everybody together...
15 x 50 in sets of 5:
1-2, swim/kick in primary stroke desc 1-2 @ :50
#3- swim free br 3 @ :35
4-5, all kick @ :50 (1st 50 on back, 2nd 50 with boards)
:30 rest after #5, check HR; NO REST between 2nd & 3rd sets of 5
Check HR again after 3rd set, then 1:00 rest
Jr. Gold-
LONG SWIM
3 times through:
100 kick (50 on back, 50 with boards)
200 swim IM (25/50/25, desc 1-2)
300 swim/kick by 50's, desc 100's 1-3 (free, primary, IM- by round)
1:00 rest after 3rd time through, check HR
Distance-
3 x 1200 as follows:
1- 4 x 100 swim pace @ 1:40/400 swim free (get time)/400 swim IM (4 x 100 IM's, free is kick)
2- 4 x 100's swim IM (as above)/4 x 100 swim pace @ 1:40/400 swim free (faster than #1)
3- 400 swim free (fastest of day)/4 x 100 swim IM (as above)/4 x 100 swim pace @ 1:40
Check HR, then finish up with...
400 kick for time (50 on back, 50 with boards)
Check HR again
Sr. Silver-
Until 7:30a, 3 sets of 3 x 100's as follows:
1-3, 25 kick FAST with boards/50 swim free at 200 setup/ 25 drill
4-6, 25 swim primary stroke FAST/50 swim/swim free at 200 setup/25 drill primary
7-9, all swim free br3 @ 1:15 (or 1:10, or 1:20 if needed)
:30 rest after each round of 9, check HR
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race at our meet next weekend. Have a great day!
1:00 rest
125's: 25 kick w/boards, 75 d-s-d FAST turn, 25 kick on back FAST UDK @ 2:10;
75's are 25 kick build w/bouards, 50 swim free/NO FREE by 25's @ 1:10
3 x 125/1 x 75
2 x 125/2 x 75
1 x 125/3 x 75
:30 rest, check HR, then everybody together...
15 x 50 in sets of 5:
1-2, swim/kick in primary stroke desc 1-2 @ :50
#3- swim free br 3 @ :35
4-5, all kick @ :50 (1st 50 on back, 2nd 50 with boards)
:30 rest after #5, check HR; NO REST between 2nd & 3rd sets of 5
Check HR again after 3rd set, then 1:00 rest
Jr. Gold-
LONG SWIM
3 times through:
100 kick (50 on back, 50 with boards)
200 swim IM (25/50/25, desc 1-2)
300 swim/kick by 50's, desc 100's 1-3 (free, primary, IM- by round)
1:00 rest after 3rd time through, check HR
Distance-
3 x 1200 as follows:
1- 4 x 100 swim pace @ 1:40/400 swim free (get time)/400 swim IM (4 x 100 IM's, free is kick)
2- 4 x 100's swim IM (as above)/4 x 100 swim pace @ 1:40/400 swim free (faster than #1)
3- 400 swim free (fastest of day)/4 x 100 swim IM (as above)/4 x 100 swim pace @ 1:40
Check HR, then finish up with...
400 kick for time (50 on back, 50 with boards)
Check HR again
Sr. Silver-
Until 7:30a, 3 sets of 3 x 100's as follows:
1-3, 25 kick FAST with boards/50 swim free at 200 setup/ 25 drill
4-6, 25 swim primary stroke FAST/50 swim/swim free at 200 setup/25 drill primary
7-9, all swim free br3 @ 1:15 (or 1:10, or 1:20 if needed)
:30 rest after each round of 9, check HR
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race at our meet next weekend. Have a great day!
Monday, April 29, 2019
Monday Afternoon, April 29, 2019- PM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- go drill/drill/kick on back by 25's
1:00 rest
Quick talk about the meet...the Good, the Bad and the UGLY
20/12/8 @ 1:00 rest (swim/pull/kick- go 100 on back, 50 with boards for the kick)
Until 6:30p-
With a partner...
4 x "out & backs" kick @ :40
2 x 50 swim/kick by 25's @ :50, desc 1-2 to what you can
1 x 75 swim IM @ 1:30- smooth & strong, focus on UDK's & "tempo/kick" for back/breast
No rest between sets.
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race at our LCM meet next month. Have a great day!
1:00 rest
Quick talk about the meet...the Good, the Bad and the UGLY
20/12/8 @ 1:00 rest (swim/pull/kick- go 100 on back, 50 with boards for the kick)
Until 6:30p-
With a partner...
4 x "out & backs" kick @ :40
2 x 50 swim/kick by 25's @ :50, desc 1-2 to what you can
1 x 75 swim IM @ 1:30- smooth & strong, focus on UDK's & "tempo/kick" for back/breast
No rest between sets.
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race at our LCM meet next month. Have a great day!
Monday Morning, April 29, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- go drill/drill/kick on back by 25's
1:00 rest
Post-meet warmdown:
30 min swim/20 min pull/10 min kick (100 on back, 50 with boards)- all @ 1:00 rest
With a partner, 6 rounds of:
4 x "out & backs" all kick (alternate with board/on back)
2 x 50 swim free/4th best stroke @ 1:05 (gets :05 faster by round)
1 x 75 swim IM @ 1:20
No rest between rounds, check HR after each IM
Warmdown a bit before you have to get out. Do an excellent job in school today and get excited for our meet. Have a great day!
1:00 rest
Post-meet warmdown:
30 min swim/20 min pull/10 min kick (100 on back, 50 with boards)- all @ 1:00 rest
With a partner, 6 rounds of:
4 x "out & backs" all kick (alternate with board/on back)
2 x 50 swim free/4th best stroke @ 1:05 (gets :05 faster by round)
1 x 75 swim IM @ 1:20
No rest between rounds, check HR after each IM
Warmdown a bit before you have to get out. Do an excellent job in school today and get excited for our meet. Have a great day!
Sunday, April 28, 2019
Sunday Afternoon, April 28, 2019- Combined Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is kick on back/drill/drill by 25's
1:00 rest
3 sets of:
6 x 25 @ :40-
odds- sit&spin backstroke drill
evens- choice drill in primary stroke (if free, go catchup drill with BIG kick, keep head still)
3 x 50 swim free/NO FREE by 25's @ :55, desc 1-3 (go swim/kick by 25's in 2nd set; go all kick on back in 3rd set)
No rest between sets, check HR after 3rd set, then 1:00 rest
Have fins ready...
3 x 150 swim free br 3 @ 2:40, desc 1-3 to all out FAST, get time
WITH FINS: 3 x 150 @ 2:40- 100 swim free, 50 kick on back, desc 1-3 to all out FAST (how close can you get to your time from 3rd 150 swim free?)
Take fins off
3 x 100 swim swim IM @ 2:00 desc 1-3, get time
WITH FINS: 3 x 100 swim IM, last 25 free kick on back @ 2:00, desc 1-3 (how close can you get to your time from 3rd 100 IM above?)
Take fins off
3 x 50 swim in primary stroke @ 1:15- NO FREE, desc 1-3 to all out FAST
WITH FINS: 3 x 50 swim/kick on back by 25's desc 1-3 to all out FAST- can you be faster than 3rd 50 above?
Check HR, take fins off
20 x 50 with shnorkels (with buoys on pulling)
2 x 50 pull free @ 1:05/2 x 50 kick free with shnorkels & boards @ 1:05
2 x 50 pull free @ 1:00/2 x 50 kick free with shnorkels & boards @ 1:00
2 x 50 pull/2 x 50 kick @ :55 (with same equipment as above)
2 x 50 pull/2 x 50 kick @ :50 (same equipment as above)
2 x 50 pull/2 x 50 kick @ :45 as above
Check HR
Warmdown a bit before you get out. Do an excellent job with your HW tonight- make sure you're ready for the week ahead at school. Regular schedule all this week. Have a great day!
1:00 rest
3 sets of:
6 x 25 @ :40-
odds- sit&spin backstroke drill
evens- choice drill in primary stroke (if free, go catchup drill with BIG kick, keep head still)
3 x 50 swim free/NO FREE by 25's @ :55, desc 1-3 (go swim/kick by 25's in 2nd set; go all kick on back in 3rd set)
No rest between sets, check HR after 3rd set, then 1:00 rest
Have fins ready...
3 x 150 swim free br 3 @ 2:40, desc 1-3 to all out FAST, get time
WITH FINS: 3 x 150 @ 2:40- 100 swim free, 50 kick on back, desc 1-3 to all out FAST (how close can you get to your time from 3rd 150 swim free?)
Take fins off
3 x 100 swim swim IM @ 2:00 desc 1-3, get time
WITH FINS: 3 x 100 swim IM, last 25 free kick on back @ 2:00, desc 1-3 (how close can you get to your time from 3rd 100 IM above?)
Take fins off
3 x 50 swim in primary stroke @ 1:15- NO FREE, desc 1-3 to all out FAST
WITH FINS: 3 x 50 swim/kick on back by 25's desc 1-3 to all out FAST- can you be faster than 3rd 50 above?
Check HR, take fins off
20 x 50 with shnorkels (with buoys on pulling)
2 x 50 pull free @ 1:05/2 x 50 kick free with shnorkels & boards @ 1:05
2 x 50 pull free @ 1:00/2 x 50 kick free with shnorkels & boards @ 1:00
2 x 50 pull/2 x 50 kick @ :55 (with same equipment as above)
2 x 50 pull/2 x 50 kick @ :50 (same equipment as above)
2 x 50 pull/2 x 50 kick @ :45 as above
Check HR
Warmdown a bit before you get out. Do an excellent job with your HW tonight- make sure you're ready for the week ahead at school. Regular schedule all this week. Have a great day!
Saturday, April 27, 2019
Saturday Morning, April 27, 2019- Combined Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is drill/kick on back by 50's (UDK's)
1:00 rest
6 x 150 as follows:
2 x 25 @ :35- 6 kicks & 1 stroke back drill (go sit & spin back drill in even rounds)
2 x 50 swim/kick on back by 25's @ 1:00 desc 1-2 @ 1:00 (go @ :50 in even rounds)
After #6, check HR, then...
1 x 450 as follows:
100 swim backstroke (steady head position, roll hips evenly & FAST UDK's to 8y), 50 kick breast with boards (squeeze feet together at the end of each kick)- descend the 150's 1-3, meaning each 150 gets FASTER
1:00 rest, check HR
6 sets of:
4 x 25 @ :40- dolphin kick with boards (choice kick on back in even rounds)
2 x 75 @ 1:15- 50 swim backstroke, 25 swim breast
2 x 50 swim free br 3 @ :45- focus on finishing your stroke & FAST UDK's, desc 1-2
1 x 100 kick FAST @ 2:00- IM with boards in odd rounds, choice on back in even rounds (focus on FAST UDK's to 8y!)
No rest between sets; check HR when you can throughout the set.
1:00 rest after 6th round, check HR
Until 9:55a, finish up with...
25's in sets of 4 as follows:
1- swim 15y FAST, 10y drill ("15/10") @ :40
2- all swim build to FAST finish @ :40
3- all swim FAST @ :20!
4- 15/10 @ :40
Go odd rounds of 4 x 25 all free; even rounds of 4 x 25 choice- but only one stroke for 4 x 25 (can be different stroke from round to round; example, all fly on 25's 5-8, then all backstroke on 25's 13-16)
At 9:55a warmdown with a 250 (odd 50's drill, even 50's choice kick on back). Be sure to take all your equipment with you and thank Adam for running your workout this morning. Do an excellent job with drylands this morning (11-12noon), and with your HW. Tomorrow regular workout at CM (4:30-6p), but NO YOGA. Have a great day!
1:00 rest
6 x 150 as follows:
2 x 25 @ :35- 6 kicks & 1 stroke back drill (go sit & spin back drill in even rounds)
2 x 50 swim/kick on back by 25's @ 1:00 desc 1-2 @ 1:00 (go @ :50 in even rounds)
After #6, check HR, then...
1 x 450 as follows:
100 swim backstroke (steady head position, roll hips evenly & FAST UDK's to 8y), 50 kick breast with boards (squeeze feet together at the end of each kick)- descend the 150's 1-3, meaning each 150 gets FASTER
1:00 rest, check HR
6 sets of:
4 x 25 @ :40- dolphin kick with boards (choice kick on back in even rounds)
2 x 75 @ 1:15- 50 swim backstroke, 25 swim breast
2 x 50 swim free br 3 @ :45- focus on finishing your stroke & FAST UDK's, desc 1-2
1 x 100 kick FAST @ 2:00- IM with boards in odd rounds, choice on back in even rounds (focus on FAST UDK's to 8y!)
No rest between sets; check HR when you can throughout the set.
1:00 rest after 6th round, check HR
Until 9:55a, finish up with...
25's in sets of 4 as follows:
1- swim 15y FAST, 10y drill ("15/10") @ :40
2- all swim build to FAST finish @ :40
3- all swim FAST @ :20!
4- 15/10 @ :40
Go odd rounds of 4 x 25 all free; even rounds of 4 x 25 choice- but only one stroke for 4 x 25 (can be different stroke from round to round; example, all fly on 25's 5-8, then all backstroke on 25's 13-16)
At 9:55a warmdown with a 250 (odd 50's drill, even 50's choice kick on back). Be sure to take all your equipment with you and thank Adam for running your workout this morning. Do an excellent job with drylands this morning (11-12noon), and with your HW. Tomorrow regular workout at CM (4:30-6p), but NO YOGA. Have a great day!
Friday, April 26, 2019
Friday Morning, April 26, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS
Meet Warmup, then...
RACE DAY!!
Today we went 4 rounds of:
1 x BROKEN 150 (3 x 50 @ :10 rest)
300 active recovery
1 x 125- 75 swim, 50 kick with boards; can you beat your time from the Broken 150?
By round, go free, primary stroke, IM and kick (kick was 75 on back & 50 with boards)
Warmdown a bit before you get out. Do an excellent job in school today & be sure to bring some schoolwork to the meet with you. Get excited to race this weekend, have a great day!
RACE DAY!!
Today we went 4 rounds of:
1 x BROKEN 150 (3 x 50 @ :10 rest)
300 active recovery
1 x 125- 75 swim, 50 kick with boards; can you beat your time from the Broken 150?
By round, go free, primary stroke, IM and kick (kick was 75 on back & 50 with boards)
Warmdown a bit before you get out. Do an excellent job in school today & be sure to bring some schoolwork to the meet with you. Get excited to race this weekend, have a great day!
Thursday, April 25, 2019
Thursday Evening, April 25, 2019- PM Sr. Silver & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
4 sets of:
2 x 75 drill/kick (build)/kick by 25's @ 1:20
2 x 50 swim/kick by 25's @ :55* desc 1-2; same stroke as 75's
*gets :05 faster by round
With fins, 24 x 25 @ :40 in sets of 4- the usual
1:00 rest, check HR
24 x 50 @ :50 as follows:
odds- swim/kick by 25's choice
evens- all kick with boards, desc 1-12
Warmdown a bit 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 sets of:
2 x 75 drill/kick (build)/kick by 25's @ 1:20
2 x 50 swim/kick by 25's @ :55* desc 1-2; same stroke as 75's
*gets :05 faster by round
With fins, 24 x 25 @ :40 in sets of 4- the usual
1:00 rest, check HR
24 x 50 @ :50 as follows:
odds- swim/kick by 25's choice
evens- all kick with boards, desc 1-12
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!
Thursday Afternoon, April 25, 2019- PM Jr. Gold @ DS
Meet Warmup, then...
RACE DAY!!
Today we went three rounds of:
BROKEN 150 swim- 3 x 50 @ :10 rest, get time
5:00 active recovery
125 (100 swim, 25 kick with boards) for time- can you be faster than your Broken 150?
Go free, primary, IM by round.
Warmdown a bit before you get out & do an excellent job with your HW tonight. Be sure to bring some schoolwork with you to the meet this weekend. get excited to race this weekend & have a great day!
RACE DAY!!
Today we went three rounds of:
BROKEN 150 swim- 3 x 50 @ :10 rest, get time
5:00 active recovery
125 (100 swim, 25 kick with boards) for time- can you be faster than your Broken 150?
Go free, primary, IM by round.
Warmdown a bit before you get out & do an excellent job with your HW tonight. Be sure to bring some schoolwork with you to the meet this weekend. get excited to race this weekend & have a great day!
Thursday Morning, April 25, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is kick/drill/swim/drill by 25's
1:00 rest
3 x 200 @ 3:40- each 100 is drill/swim by 25's (build swim to FAST turn), except last 50 is kick on back (focus on UDK's to 8y)
1- free; 2- primary; 3- choice
15 x 25 in sets of 3:
1-2, fly drill @ :35
#3- kick on side (FAST UDK on stomach as far as you can) @ :20
Check HR & move back to the bulkhead
1:00 rest
3 sets of:
2 x 100 swim @ 1:25 (1:35)- 25 fly (build), 75 back
1 x 100 swim/kick on back by 50's @ 1:40- NO FREE
2 x 100 swim @ 1:20 (1:30)- 25 fly (build), 75 free
1 x 150 swim all free br 3/5/3 by 50's- desc the 50's 1-3 (200 setup/build/200 Goal Pace- by 50's) @ 2:00
1:00 rest after 1st set, check HR (2nd & 3rd sets are straight through)
4 x 75 @ 1:30- drill/swim/kick by 25's in primary stroke (NO FREE)
2 x 75 @ 1:30- swim/drill/swim by 25's (build swim to FAST turn & finish)
:30 rest, check HR
8 rounds of:
1 x 75 @ 1:20- 25 kick with boards (build), 50 swim/drill with FAST turn
1 x 50 kick with boards @ :50- 1st 25 is all out FAST
1 x 75 @ 1:20- as above
1 x 50 swim @ 1:00- build to FAST turn (race pace here!), then DPS to the end
2 x 50 swim @ :55- 200 Goal Pace here
2 x 25 drill @ :35 (same stroke as 50's above)
1 x 50 swim @ 1:00- all out FAST for time
No rest between sets
Go 4 rounds primary stroke, 2 rounds free, 2 rounds choice
Seniors- until 7:30a, finish up with...
With fins: 24 x 25 @ :40- "the usual" in sets of 4
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!
1:00 rest
3 x 200 @ 3:40- each 100 is drill/swim by 25's (build swim to FAST turn), except last 50 is kick on back (focus on UDK's to 8y)
1- free; 2- primary; 3- choice
15 x 25 in sets of 3:
1-2, fly drill @ :35
#3- kick on side (FAST UDK on stomach as far as you can) @ :20
Check HR & move back to the bulkhead
1:00 rest
3 sets of:
2 x 100 swim @ 1:25 (1:35)- 25 fly (build), 75 back
1 x 100 swim/kick on back by 50's @ 1:40- NO FREE
2 x 100 swim @ 1:20 (1:30)- 25 fly (build), 75 free
1 x 150 swim all free br 3/5/3 by 50's- desc the 50's 1-3 (200 setup/build/200 Goal Pace- by 50's) @ 2:00
1:00 rest after 1st set, check HR (2nd & 3rd sets are straight through)
4 x 75 @ 1:30- drill/swim/kick by 25's in primary stroke (NO FREE)
2 x 75 @ 1:30- swim/drill/swim by 25's (build swim to FAST turn & finish)
:30 rest, check HR
8 rounds of:
1 x 75 @ 1:20- 25 kick with boards (build), 50 swim/drill with FAST turn
1 x 50 kick with boards @ :50- 1st 25 is all out FAST
1 x 75 @ 1:20- as above
1 x 50 swim @ 1:00- build to FAST turn (race pace here!), then DPS to the end
2 x 50 swim @ :55- 200 Goal Pace here
2 x 25 drill @ :35 (same stroke as 50's above)
1 x 50 swim @ 1:00- all out FAST for time
No rest between sets
Go 4 rounds primary stroke, 2 rounds free, 2 rounds choice
Seniors- until 7:30a, finish up with...
With fins: 24 x 25 @ :40- "the usual" in sets of 4
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!
Wednesday, April 24, 2019
Wednesday Afternoon, April 24, 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 x 300 @ 5:15-
1- 100 swim free br3, 200 drill/kick by 50's- focus on UDK's
2- 200 swim free br3 (desc 100's 1-2), 100 drill/kick by 50's- focus on UDK's
3- all swim free br3 desc 100's 1-3 to something juicy
1:00 rest, check HR
4 sets of:
4 x out & backs @ :40- odds are all kick (free/dolph), evens are swim/kick primary; fwd ss
3 x 100 kick @ 1:50- 1st & last 25's with boards, middle 50 on back (UDK's to 8y!)
1 x 150 BROKEN kick- various by rounds
1:00 rest between sets, check HR
Until 6:30p, finish up with...
24 x 50 @ :55-
odds are swim/kick choice
evens are all kick with boards, desc 1-12!
Warmdown a bit 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
3 x 300 @ 5:15-
1- 100 swim free br3, 200 drill/kick by 50's- focus on UDK's
2- 200 swim free br3 (desc 100's 1-2), 100 drill/kick by 50's- focus on UDK's
3- all swim free br3 desc 100's 1-3 to something juicy
1:00 rest, check HR
4 sets of:
4 x out & backs @ :40- odds are all kick (free/dolph), evens are swim/kick primary; fwd ss
3 x 100 kick @ 1:50- 1st & last 25's with boards, middle 50 on back (UDK's to 8y!)
1 x 150 BROKEN kick- various by rounds
1:00 rest between sets, check HR
Until 6:30p, finish up with...
24 x 50 @ :55-
odds are swim/kick choice
evens are all kick with boards, desc 1-12!
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!
Wednesday Morning, April 24, 2019- AM/PM Sr. Silver @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- go kick/drill/drill by 25's
1:00 rest
4 x 400 @ 6:30 as follows:
1- 100 swim free, 300 drill/kick on back by 50's (focus on UDK's on the kick)
2- 200 swim free (desc 100's), 200 drill/kick on back by 50's
3- 300 swim (desc 100's), 100 drill/kick by 50's
4- all swim free, desc 100's 1-4 to what you can
1:00 rest, check HR
In honor of today being the 24th of the month, this week's installment of Filthy Kicking Wednesday is...
3 sets of 8 x 100 as follows:
#'s 1-6 @ 1:40-
odds- 25 kick w/bds (15/10), 50 kick on back w/FAST turn & UDK's to 8y, 25 kick FAST w/bds
evens- same 25/50/25 as odds, except the 25's are in 4th best stroke, and the 50 is primary stroke
#7- all kick, BROKEN with boards @ 2:30 (25/50, 50/2 x 25, or 2 x 25/50 by round), all @ :10 rest
#8- all swim free @ 1:00 (1:05)
Check HR after each round.
Finish up with...
25 x 50 @ :50-
odds- swim/kick choice
evens- kick with boards desc 1-12
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend. Thanks for coming to Filthy Kicking Wednesday, have a great day!
1:00 rest
4 x 400 @ 6:30 as follows:
1- 100 swim free, 300 drill/kick on back by 50's (focus on UDK's on the kick)
2- 200 swim free (desc 100's), 200 drill/kick on back by 50's
3- 300 swim (desc 100's), 100 drill/kick by 50's
4- all swim free, desc 100's 1-4 to what you can
1:00 rest, check HR
In honor of today being the 24th of the month, this week's installment of Filthy Kicking Wednesday is...
3 sets of 8 x 100 as follows:
#'s 1-6 @ 1:40-
odds- 25 kick w/bds (15/10), 50 kick on back w/FAST turn & UDK's to 8y, 25 kick FAST w/bds
evens- same 25/50/25 as odds, except the 25's are in 4th best stroke, and the 50 is primary stroke
#7- all kick, BROKEN with boards @ 2:30 (25/50, 50/2 x 25, or 2 x 25/50 by round), all @ :10 rest
#8- all swim free @ 1:00 (1:05)
Check HR after each round.
Finish up with...
25 x 50 @ :50-
odds- swim/kick choice
evens- kick with boards desc 1-12
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend. Thanks for coming to Filthy Kicking Wednesday, have a great day!
Tuesday, April 23, 2019
Tuesday Evening, April 23, 2019- PM Sr. Silver & Sr. Gold @ DS
1 x 600- 300/300- mix up the IM
1:00 rest
4 x 150 @ :15 rest as follows:
25 choice skulling, 100 drill/kick by 50's- FAST TURN & UDK's, last 25 different skulling
1:00 rest, check HR
6 sets of:
3 x 50 @ 1:00- drill/kick by 25's various, NO FREE
1 x 75 @ 1:00- swim 25 NO FREE, 50 swim/kick choice by 25's
3 x 50 @ :55- swim/kick by 25's
1 x 75 @ :55- 25 swim NO FREE, 50 swim free br 3/5 by 25's
3 x 50 @ :50- swim IM order by 25's
1 x 75 @ :50- swim free br 3/5/3 by 25's
1:00 rest after odd rounds, check HR;
After even rounds, get right into...
1 x 200 kick primary stroke/free by 25's- get time & desc 1-3
1:00 rest after 200 kick
If there is time, until 7:30p...
Work on starts
Warmdown a bit 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 150 @ :15 rest as follows:
25 choice skulling, 100 drill/kick by 50's- FAST TURN & UDK's, last 25 different skulling
1:00 rest, check HR
6 sets of:
3 x 50 @ 1:00- drill/kick by 25's various, NO FREE
1 x 75 @ 1:00- swim 25 NO FREE, 50 swim/kick choice by 25's
3 x 50 @ :55- swim/kick by 25's
1 x 75 @ :55- 25 swim NO FREE, 50 swim free br 3/5 by 25's
3 x 50 @ :50- swim IM order by 25's
1 x 75 @ :50- swim free br 3/5/3 by 25's
1:00 rest after odd rounds, check HR;
After even rounds, get right into...
1 x 200 kick primary stroke/free by 25's- get time & desc 1-3
1:00 rest after 200 kick
If there is time, until 7:30p...
Work on starts
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!
Tuesday Afternoon, April 23, 2019- PM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling by 25's
1:00 rest
With fins, 3 sets of:
3 x 50 breast drill @ 1:00 (dolph kick breast pull on 1st set; breast pull free kick on 2nd set; choice breast drill for 3rd set)
3 x 25 kick as follows:
odds- free kick on back with arms pointed towards ceiling, @ :35
#2- FAST UDK on stomach- breathe if you need to, @ :20
No rest between sets, check HR & return to start end after 3rd set
12 x 75 as follows:
3 @ 1:15- 25 breast swim, 50 free swim br 3
1 @ 1:15- 50 swim breast, 25 swim free
Next 4 are 2/2
Last 4 are 1/3
Check HR, then 1:00 rest
LONG SWIM-
5 times through:
200 swim (25 swim breast, 50 swim back, 25 swim fly, then 100 swim free br 3)
200 kick (100 kick free on back, FAST UDK's to 8y, then 100 IM kick with boards)
Descend the 200 kick 1-5 to something juicy and spectacular!
Check HR after 5th time through
Until 6p, finish up with...
25's kick in sets of 4 @ :40- the usual; go 4 with boards, 4 on back (2nd round of 8, NO FREE)
Warmdown a bit 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, 3 sets of:
3 x 50 breast drill @ 1:00 (dolph kick breast pull on 1st set; breast pull free kick on 2nd set; choice breast drill for 3rd set)
3 x 25 kick as follows:
odds- free kick on back with arms pointed towards ceiling, @ :35
#2- FAST UDK on stomach- breathe if you need to, @ :20
No rest between sets, check HR & return to start end after 3rd set
12 x 75 as follows:
3 @ 1:15- 25 breast swim, 50 free swim br 3
1 @ 1:15- 50 swim breast, 25 swim free
Next 4 are 2/2
Last 4 are 1/3
Check HR, then 1:00 rest
LONG SWIM-
5 times through:
200 swim (25 swim breast, 50 swim back, 25 swim fly, then 100 swim free br 3)
200 kick (100 kick free on back, FAST UDK's to 8y, then 100 IM kick with boards)
Descend the 200 kick 1-5 to something juicy and spectacular!
Check HR after 5th time through
Until 6p, finish up with...
25's kick in sets of 4 @ :40- the usual; go 4 with boards, 4 on back (2nd round of 8, NO FREE)
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!
Tuesday Morning, April 23, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling, by 25's
1:00 rest
With fins, 4 sets of:
3 x 50 breast drill @ 1:00 (breast pull dolph kick on 1st 2 sets; breast pull free kick on last 2 sets)
3 x 25 kick as follows-
odds- kick free on back with arms toward ceiling @ :35
#2- FAST UDK on stomach @ :20
No rest between sets, check HR after 4th round & take off fins
*2 sets of 12 x 75:
3 x 75 @ 1:10- 25 swim breast/50 swim free
1 x 75 @ 1:10- 50 swim breast/25 swim free
Next set of 4 go 2 & 2
Last set of 4 go 1 & 3
*2nd time through go all 12 x 75 @ 1:00
1:00 rest after each set of 12, check HR
Jr. Gold-
LONG SWIM
5 times through:
100 IM swim (25 fly/50 back/25 breast)
100 swim free br 3
200 kick (100 free on back, focus on UDK's, then 100 IM kick with boards)
Descend the 200 kick 1-5 to something stellar & spectacular!
Check HR after 5th time through.
Until 7a, finish up with...
25's kick @ :40 in sets of 4- the usual; go 4 with boards, 4 on back
Sr. Gold (DISTANCE SET)-
6 times through:
3 x 250 swim+ free br 3 @ 3:00, desc 1-3
1 x 400* pull free with shnorkel desc 1-3's @ 5:00
*/+ in the 2nd 3 rounds, go the 250's pull with shnorkel, and the 400 becomes a 450 @ 6:00
Sr. Silver-
*Ladder up to 3 and back down again on the 225's
1 x 200 swim free br3 neg split @ 3:00
1* x 225- 200 swim free br3, 25 kick with boards @ 3:00
1:00 rest after 3 x 225, then back down to 1 x 225. Can anybody go the 225's on the way back down @ 2:50?!?
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!
1:00 rest
With fins, 4 sets of:
3 x 50 breast drill @ 1:00 (breast pull dolph kick on 1st 2 sets; breast pull free kick on last 2 sets)
3 x 25 kick as follows-
odds- kick free on back with arms toward ceiling @ :35
#2- FAST UDK on stomach @ :20
No rest between sets, check HR after 4th round & take off fins
*2 sets of 12 x 75:
3 x 75 @ 1:10- 25 swim breast/50 swim free
1 x 75 @ 1:10- 50 swim breast/25 swim free
Next set of 4 go 2 & 2
Last set of 4 go 1 & 3
*2nd time through go all 12 x 75 @ 1:00
1:00 rest after each set of 12, check HR
Jr. Gold-
LONG SWIM
5 times through:
100 IM swim (25 fly/50 back/25 breast)
100 swim free br 3
200 kick (100 free on back, focus on UDK's, then 100 IM kick with boards)
Descend the 200 kick 1-5 to something stellar & spectacular!
Check HR after 5th time through.
Until 7a, finish up with...
25's kick @ :40 in sets of 4- the usual; go 4 with boards, 4 on back
Sr. Gold (DISTANCE SET)-
6 times through:
3 x 250 swim+ free br 3 @ 3:00, desc 1-3
1 x 400* pull free with shnorkel desc 1-3's @ 5:00
*/+ in the 2nd 3 rounds, go the 250's pull with shnorkel, and the 400 becomes a 450 @ 6:00
Sr. Silver-
*Ladder up to 3 and back down again on the 225's
1 x 200 swim free br3 neg split @ 3:00
1* x 225- 200 swim free br3, 25 kick with boards @ 3:00
1:00 rest after 3 x 225, then back down to 1 x 225. Can anybody go the 225's on the way back down @ 2:50?!?
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!
Monday, April 22, 2019
Monday Afternoon, April 22, 2019- PM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is drill/drill/skulling, by 25's
1:00 rest
9 x 100 @ 1:45-
odds- 50 ra2 la2 free drill, 50 kick free on back with FAST backstroke turn & breakout
evens- 25 catchup free drill (build kick to JUICY), then 75 drill/swim/drill by 25's in primary stroke
3 x 150 @ 2:45- 50 swim in primary stroke, 100 kick (50 on back, 50 with boards), desc 1-3
1:00 rest, check HR
18 x 100 kick in 3 sets of 6 as follows:
odds- go 4 x 25 kick with boards @ :35 (15/10), except #3 is all out FAST @ :20
evens-
#2 is kick 50 with boards/50 on back @ 1:45;
#4 is all kick on back @ 1:30- focus on UDK's!
#6- always some sort of BROKEN KICK with boards, all @ 2:30
Go 6 dolphin kick, 6 breast kick & last 6 free kick
Warmdown a bit before you get out. Do an excellent job on your HW tonight & get excited for our LCM meets this summer. Have a great day!
1:00 rest
9 x 100 @ 1:45-
odds- 50 ra2 la2 free drill, 50 kick free on back with FAST backstroke turn & breakout
evens- 25 catchup free drill (build kick to JUICY), then 75 drill/swim/drill by 25's in primary stroke
3 x 150 @ 2:45- 50 swim in primary stroke, 100 kick (50 on back, 50 with boards), desc 1-3
1:00 rest, check HR
18 x 100 kick in 3 sets of 6 as follows:
odds- go 4 x 25 kick with boards @ :35 (15/10), except #3 is all out FAST @ :20
evens-
#2 is kick 50 with boards/50 on back @ 1:45;
#4 is all kick on back @ 1:30- focus on UDK's!
#6- always some sort of BROKEN KICK with boards, all @ 2:30
Go 6 dolphin kick, 6 breast kick & last 6 free kick
Warmdown a bit before you get out. Do an excellent job on your HW tonight & get excited for our LCM meets this summer. Have a great day!
Monday Morning, April 22, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling- by 25's
1:00 rest
9 x 100 @ 1:40 as follows:
odds- 50 ra2 la2 free drill, 50 kick free on back with FAST turn- focus on UDK's
evens- 25 catchup free build kick, 75 drill/swim/drill by 25's in primary stroke- 2nd turn is FAST
Check HR, then...
20 x 25 @ :35-
1&2 are kick (odd rounds go TOMBSTONE free kick desc 1-2, even rounds choice)
3&4 are swim (primary stroke odd rounds, choice in even rounds) #3 is 15/10, #4 build @ :20
3 x 150 @ 2:45- 50 swim in primary stroke, 100 kick (50 in primary with boards, 50 free on back), desc 1-3 to something JUICY!
1:00 rest, check HR
18 x 100 in sets of 6 as follows:
odd 100's- all 25's kick @ :35 (15/10) with boards, except #3 is always ALL FAST @ :20
evens- various, but usuall #2 is kick on back/boards by 50's @ 1:40, #4 all on back @ 1:25, and #6 is some sort of BROKEN kick with boards
Go 6 fly, 6 breast & 6 free
Check HR after each #6 in each round
Until 7:30a, finish up with...
3 x 75 @ 1:15- 25 kick with boards, 50 swim in primary stroke desc 1-3 to something juicy!
1 x 250 @ 4:00- 200 swim free br 3, 50 kick on back- focus on UDK's!
No rest between sets, check HR when you can.
Warmdown a bit before you get out. Do an excellent job in school today and gete xcited to move outside to train (6 weeks!). Have a great day!
1:00 rest
9 x 100 @ 1:40 as follows:
odds- 50 ra2 la2 free drill, 50 kick free on back with FAST turn- focus on UDK's
evens- 25 catchup free build kick, 75 drill/swim/drill by 25's in primary stroke- 2nd turn is FAST
Check HR, then...
20 x 25 @ :35-
1&2 are kick (odd rounds go TOMBSTONE free kick desc 1-2, even rounds choice)
3&4 are swim (primary stroke odd rounds, choice in even rounds) #3 is 15/10, #4 build @ :20
3 x 150 @ 2:45- 50 swim in primary stroke, 100 kick (50 in primary with boards, 50 free on back), desc 1-3 to something JUICY!
1:00 rest, check HR
18 x 100 in sets of 6 as follows:
odd 100's- all 25's kick @ :35 (15/10) with boards, except #3 is always ALL FAST @ :20
evens- various, but usuall #2 is kick on back/boards by 50's @ 1:40, #4 all on back @ 1:25, and #6 is some sort of BROKEN kick with boards
Go 6 fly, 6 breast & 6 free
Check HR after each #6 in each round
Until 7:30a, finish up with...
3 x 75 @ 1:15- 25 kick with boards, 50 swim in primary stroke desc 1-3 to something juicy!
1 x 250 @ 4:00- 200 swim free br 3, 50 kick on back- focus on UDK's!
No rest between sets, check HR when you can.
Warmdown a bit before you get out. Do an excellent job in school today and gete xcited to move outside to train (6 weeks!). Have a great day!
Saturday, April 20, 2019
Saturday, April 20, 2019- written for SCY
1 x 600- 300 swim freestyle, 300 reverse IM drill- go drill/kick on back by 50's
1:00 rest
4 x 75 @ 1:20- 25 breast kick on back, 50 fist free drill
3 x 100 @ 1:45- 25 catchup free drill, 50 choice drill NO FREE OR BACK, 25 kick choice build to FAST
2 x 200 @ :10 rest- 50 swim, 50 kick on back- FAST TURNS throughout; 1st 200 free, 2nd 200 NO FREE
:30 rest, check HR, then continue right into...
18 x 75 in 3 sets of 6 as follows:
1-2, swim free br 3 @ 1:10, desc 1-2;
#3- all kick FAST on back @ 1:20- focus on FAST turns & UDK's to 8y
5-6, swim IM @ 1:15 (fly/back/breast by 25's), desc 1-2 to something JUICY
#6- swim/kick/swim by 25's in 4th best stroke (NO FREE) @ 1:20; get time & desc 1-3
Check HR after #18, then 1:00 rest
Finish up with 3 rounds of the following-
1st & 3rd set, 25's are with boards & 50's are on back; 2nd set, 25's on back & 50's with boards:
6 x 25 kick @ :35, odds are build, evens are 15y FAST, 10y moderate ("15/10"), except #4 @ :20
3 x 50 kick descend 1-3 to what you can @ 1:00
4 x 75 swim "slide IM" @ 1:15 (#1 is fly/back/breast, #2 is back/breast/free, #3 is breast/free/fly, #4 is free/fly/back- by 25's)
3 x 50 kick all FAST @ :10 rest
8 x 25 kick- odds @ :40 (15/10), evens all FAST @ :20
1:00 rest after 1st set, check HR; only :30 rest after 2nd set, check HR quickly & get into the 3rd set.
Warmdown a bit before you get out (4 x 50 @ 1:00 drill/kick on back will do). Do a great job with any HW you have this weekend, make sure you're ready for the week ahead at school. Have a great day!
1:00 rest
4 x 75 @ 1:20- 25 breast kick on back, 50 fist free drill
3 x 100 @ 1:45- 25 catchup free drill, 50 choice drill NO FREE OR BACK, 25 kick choice build to FAST
2 x 200 @ :10 rest- 50 swim, 50 kick on back- FAST TURNS throughout; 1st 200 free, 2nd 200 NO FREE
:30 rest, check HR, then continue right into...
18 x 75 in 3 sets of 6 as follows:
1-2, swim free br 3 @ 1:10, desc 1-2;
#3- all kick FAST on back @ 1:20- focus on FAST turns & UDK's to 8y
5-6, swim IM @ 1:15 (fly/back/breast by 25's), desc 1-2 to something JUICY
#6- swim/kick/swim by 25's in 4th best stroke (NO FREE) @ 1:20; get time & desc 1-3
Check HR after #18, then 1:00 rest
Finish up with 3 rounds of the following-
1st & 3rd set, 25's are with boards & 50's are on back; 2nd set, 25's on back & 50's with boards:
6 x 25 kick @ :35, odds are build, evens are 15y FAST, 10y moderate ("15/10"), except #4 @ :20
3 x 50 kick descend 1-3 to what you can @ 1:00
4 x 75 swim "slide IM" @ 1:15 (#1 is fly/back/breast, #2 is back/breast/free, #3 is breast/free/fly, #4 is free/fly/back- by 25's)
3 x 50 kick all FAST @ :10 rest
8 x 25 kick- odds @ :40 (15/10), evens all FAST @ :20
1:00 rest after 1st set, check HR; only :30 rest after 2nd set, check HR quickly & get into the 3rd set.
Warmdown a bit before you get out (4 x 50 @ 1:00 drill/kick on back will do). Do a great job with any HW you have this weekend, make sure you're ready for the week ahead at school. Have a great day!
Friday, April 19, 2019
Friday Morning, April 19, 2019- Jr. Gold & AM Sr. Silver @ DS
Meet Warmup, then...
RACE DAY!!
Today we went three rounds of the following:
In heats-
75 swim RACE from a dive, get time
5 mins active recovery
75 swim BROKEN RACE from a dive (free is 25/50, primary is 50/25, both @ :10 rest); get time
5 mins active recovery, add up times from 2 x 75
Put fins on...
3 x 150 swim @ 2:40 desc 1-3 to FAST than your 2 x 75's added together
1st round is free, 2nd round is primary stroke (NO FREE), and the 3rd round is KICK*!!
*for the kicking, go the 75's as above & add the two times together. However, for the 150's at the end, we'll just go 1 x 150, BROKEN: 3 x 50 kick FAST @ :10 rest (1st & 3rd 50's with boards, 2nd 50 is on your back, focus on FAST UDK's & BREAKOUTS)
1:00 rest between rounds for water.
Finish up with...
75's pull free with shnorkel & choice equip; go 3 @ 1:10 desc & 1 @ :55
Warmdown a bit before you get out. Do some school work today, maybe read a book- and help your parents around the house. Have a great day & enjoy the weekend off!
RACE DAY!!
Today we went three rounds of the following:
In heats-
75 swim RACE from a dive, get time
5 mins active recovery
75 swim BROKEN RACE from a dive (free is 25/50, primary is 50/25, both @ :10 rest); get time
5 mins active recovery, add up times from 2 x 75
Put fins on...
3 x 150 swim @ 2:40 desc 1-3 to FAST than your 2 x 75's added together
1st round is free, 2nd round is primary stroke (NO FREE), and the 3rd round is KICK*!!
*for the kicking, go the 75's as above & add the two times together. However, for the 150's at the end, we'll just go 1 x 150, BROKEN: 3 x 50 kick FAST @ :10 rest (1st & 3rd 50's with boards, 2nd 50 is on your back, focus on FAST UDK's & BREAKOUTS)
1:00 rest between rounds for water.
Finish up with...
75's pull free with shnorkel & choice equip; go 3 @ 1:10 desc & 1 @ :55
Warmdown a bit before you get out. Do some school work today, maybe read a book- and help your parents around the house. Have a great day & enjoy the weekend off!
Thursday, April 18, 2019
Thursday Morning, April 18, 2019- Jr. Gold & AM Sr. Silver @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is skulling/drill/drill by 25's
1:00 rest
3 sets of:
3 x 50 drill/kick (UDK) @ 1:00
2 x 100 kick on back/with boards by 50's, desc 1-2 @ 1:40
1 x 50 swim/kick in 4th best stroke @ :45
3 rounds of:
(alternate between the ":10 sec" and "6 streamlined blastoffs")
3x :10 free kicking at wall/forward ss/FAST UDK to 1/2way, then race back to the wall
After every 3 rounds:
6 streamlined blastoffs & :20 FAST VDK by bulkead)
After every 3 rounds, get right into...
6 x 100 as follows:
1- swim/kick choice @ 1:35
2- swim free/NO FREE by 50's @ 1:20
3- swim free br 3 @ 1:05
Finish up with...
75's swim free with shnorkel (go 3 @ 1:10 desc, 1 @ :55)
Warmdown a bit before you get out. Do some HW today & offer to help your parents around the house. Have a great day!
1:00 rest
3 sets of:
3 x 50 drill/kick (UDK) @ 1:00
2 x 100 kick on back/with boards by 50's, desc 1-2 @ 1:40
1 x 50 swim/kick in 4th best stroke @ :45
3 rounds of:
(alternate between the ":10 sec" and "6 streamlined blastoffs")
3x :10 free kicking at wall/forward ss/FAST UDK to 1/2way, then race back to the wall
After every 3 rounds:
6 streamlined blastoffs & :20 FAST VDK by bulkead)
After every 3 rounds, get right into...
6 x 100 as follows:
1- swim/kick choice @ 1:35
2- swim free/NO FREE by 50's @ 1:20
3- swim free br 3 @ 1:05
Finish up with...
75's swim free with shnorkel (go 3 @ 1:10 desc, 1 @ :55)
Warmdown a bit before you get out. Do some HW today & offer to help your parents around the house. Have a great day!
Wednesday, April 17, 2019
Wednesday Morning, April 17, 2019- Jr. Gold & AM Ar. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
With fins, 3 sets of:
3 x 50 @ 1:00- 25 breast pull with free kick, 25 UDK, FAST
2 x 75 breast pull with dolphin kick desc 1-2 @ 1:20- with FLIP TURNS
4 x 25 sit & spin back drill @ :35- except #3 is all FAST UDK on back
No rest between sets; check HR & take fins off after 3rd set- then 1:00 rest.
6 x 175 as follows:
1 x 75 swim IM order, NO FREE @ 1:10 (1:15, okay)
2 x 50 swim/kick breaststroke by 25's @ :50 (:55, okay)
No rest between rounds, check HR after #6
Distance (MichaelC, JP, Z-Man, Sarah, JocelynY), 2 sets of:
1 x 350 swim free br 3 @ 4:15
1 x 600 swim free br 3 @ 7:15- desc 200's 1-3 to something juicy, hand touch at 400 okay
1 x 150 swim FAST for time- faster than race pace, @ 2:00
11 x 100 swim at pace @ 1:20 (odds cruise with a great stroke, evens at pace)
2:00 between sets, no more than that; check HR immediately & OML
After 2nd set, until 7:30a, finish up with...
24 x 25 kick @ :40- the "usual," in sets of 4 (go 2 rds w/boards, 2 rds on back, 2 rds choice)
LONG SWIM- (Jr. Gold & other Sr. Silver)-
3 times through (1800 total):
150 swim fly/free by 25's (BIG UDK's throughout)
150 swim back/breast/free by 25's- 2nd 75 faster than 1st (focus on tempo-BK/kick-Breast)
300 swim free- descend the 100's 1-3 in each round; desc total time 1-3 as well
No rest between 600's, check HR after 3rd time through.
Until 7:30a, finish up with...
75's kick as follows:
1- 25 FAST 50 moderate
2- 50 FAST, 25 moderate
3- all FAST
6 with boards, 6 on back, 6 choice (6 choice are IM, others are primary, then free)- all @ 1:20
Warmdown a bit before you get out. Get excited to race this LCM season. Do a little HW today and offer to help around the house. Have a great day!
1:00 rest
With fins, 3 sets of:
3 x 50 @ 1:00- 25 breast pull with free kick, 25 UDK, FAST
2 x 75 breast pull with dolphin kick desc 1-2 @ 1:20- with FLIP TURNS
4 x 25 sit & spin back drill @ :35- except #3 is all FAST UDK on back
No rest between sets; check HR & take fins off after 3rd set- then 1:00 rest.
6 x 175 as follows:
1 x 75 swim IM order, NO FREE @ 1:10 (1:15, okay)
2 x 50 swim/kick breaststroke by 25's @ :50 (:55, okay)
No rest between rounds, check HR after #6
Distance (MichaelC, JP, Z-Man, Sarah, JocelynY), 2 sets of:
1 x 350 swim free br 3 @ 4:15
1 x 600 swim free br 3 @ 7:15- desc 200's 1-3 to something juicy, hand touch at 400 okay
1 x 150 swim FAST for time- faster than race pace, @ 2:00
11 x 100 swim at pace @ 1:20 (odds cruise with a great stroke, evens at pace)
2:00 between sets, no more than that; check HR immediately & OML
After 2nd set, until 7:30a, finish up with...
24 x 25 kick @ :40- the "usual," in sets of 4 (go 2 rds w/boards, 2 rds on back, 2 rds choice)
LONG SWIM- (Jr. Gold & other Sr. Silver)-
3 times through (1800 total):
150 swim fly/free by 25's (BIG UDK's throughout)
150 swim back/breast/free by 25's- 2nd 75 faster than 1st (focus on tempo-BK/kick-Breast)
300 swim free- descend the 100's 1-3 in each round; desc total time 1-3 as well
No rest between 600's, check HR after 3rd time through.
Until 7:30a, finish up with...
75's kick as follows:
1- 25 FAST 50 moderate
2- 50 FAST, 25 moderate
3- all FAST
6 with boards, 6 on back, 6 choice (6 choice are IM, others are primary, then free)- all @ 1:20
Warmdown a bit before you get out. Get excited to race this LCM season. Do a little HW today and offer to help around the house. Have a great day!
Tuesday, April 16, 2019
Tuesday Morning, April 16, 2019- AM @ DS (Jr. Gold & AM Sr. Silver)
1 x 600- 300 swim freestyle, 300 reverse IM- drill & kick, mix it up
1:00 rest
4 sets of:
4 x "out & backs" @ :35- all dolphin kick: on belly to 12y, forward ss, then on back to the wall
3 x 50 kick with boards @ 1:00- 25 tombstone kick free, 25 kick breast FAST
No rest between sets, check HR throughout the set; then...
1 x 200- drill/skulling by 25's
1:00 rest, check HR again
1 time through (all 75's @ 1:15):
4 x 75- 25 dolph kick with boards, 50 swim back/breast by 25's
3 x 150 swim free br 3 @ 2:30- desc 1-3 to something juicy!
4 x 75- 25 free kick with boards, 50 swim breast/free by 25's
2 x 250 swim free br 3 @ 3:20- desc 1-2 to what you can
4 x 75- 25 breast kick with boards, 50 swim free/fly by 25's
1 x 350 swim free br 3 @ 4:10- giddyup to make the interval
4 x 75- 25 free kick with boards, 50 swim fly/back by 25's
2 x 250 swim free br 3 @ 3:00- hustle here!
4 x 75- 25 dolphin kick with boards, 50 swim back/breast
3 x 150 swim free br 3 @ 1:50!&%^- who can make all 3?!?
Check HR, then 1:00 rest
With fins until 7:30a, finish up with...
2-turn 50's from midpool @ 1:00 (vertical dolph kick at midpool between 50's, keep shoulders dry)-
drill from midpool to the wall, then 25 kick FAST (on back with arms toward ceiling on odds, dolphin kick lungbuster on stomach on evens), then FAST breakout & stop at midpool.
Warmdown a bit before you get out. Do some schoolwork today, offer to help around the house- and if you're bored after that, read a BOOK. Tomorrow morning here again at 5:30a. Have a great day!
1:00 rest
4 sets of:
4 x "out & backs" @ :35- all dolphin kick: on belly to 12y, forward ss, then on back to the wall
3 x 50 kick with boards @ 1:00- 25 tombstone kick free, 25 kick breast FAST
No rest between sets, check HR throughout the set; then...
1 x 200- drill/skulling by 25's
1:00 rest, check HR again
1 time through (all 75's @ 1:15):
4 x 75- 25 dolph kick with boards, 50 swim back/breast by 25's
3 x 150 swim free br 3 @ 2:30- desc 1-3 to something juicy!
4 x 75- 25 free kick with boards, 50 swim breast/free by 25's
2 x 250 swim free br 3 @ 3:20- desc 1-2 to what you can
4 x 75- 25 breast kick with boards, 50 swim free/fly by 25's
1 x 350 swim free br 3 @ 4:10- giddyup to make the interval
4 x 75- 25 free kick with boards, 50 swim fly/back by 25's
2 x 250 swim free br 3 @ 3:00- hustle here!
4 x 75- 25 dolphin kick with boards, 50 swim back/breast
3 x 150 swim free br 3 @ 1:50!&%^- who can make all 3?!?
Check HR, then 1:00 rest
With fins until 7:30a, finish up with...
2-turn 50's from midpool @ 1:00 (vertical dolph kick at midpool between 50's, keep shoulders dry)-
drill from midpool to the wall, then 25 kick FAST (on back with arms toward ceiling on odds, dolphin kick lungbuster on stomach on evens), then FAST breakout & stop at midpool.
Warmdown a bit before you get out. Do some schoolwork today, offer to help around the house- and if you're bored after that, read a BOOK. Tomorrow morning here again at 5:30a. Have a great day!
Monday, April 15, 2019
Monday, April 15, 2019- Written for SCY
1 x 600- 300 swim freestyle, 300 reverse IM- go drill/drill/kick by 25's
1:00 rest
16 x 75 in sets of 4:
1-4, drill/drill/kick on back (BUILD), focus on UDK's @ 1:25
5-8, kick/swim/kick by 25's descend 1-4's @ 1:15
After #16, check HR, then 1:00 rest
6 rounds of:
2 x 150 kick @ 2:45- go 100 on back choice, 50 with boards in primary stroke kick, desc 1-2
1 x 200 swim/kick by 100's, desc 1-3/4-6, @ 3:30
4 x 50 swim/kick by 25's (same stroke as 200 & 75's), desc 1-4 @ 1:00 (gets :05 faster by round)
1:00 rest after 3rd & 6th sets, check HR
Finish up with 1 x 300 drill/kick/skulling by 25's
Warmdown a bit before you get out. Do some schoolwork today- even though you're on Spring Break. Have a great day!
1:00 rest
16 x 75 in sets of 4:
1-4, drill/drill/kick on back (BUILD), focus on UDK's @ 1:25
5-8, kick/swim/kick by 25's descend 1-4's @ 1:15
After #16, check HR, then 1:00 rest
6 rounds of:
2 x 150 kick @ 2:45- go 100 on back choice, 50 with boards in primary stroke kick, desc 1-2
1 x 200 swim/kick by 100's, desc 1-3/4-6, @ 3:30
4 x 50 swim/kick by 25's (same stroke as 200 & 75's), desc 1-4 @ 1:00 (gets :05 faster by round)
1:00 rest after 3rd & 6th sets, check HR
Finish up with 1 x 300 drill/kick/skulling by 25's
Warmdown a bit before you get out. Do some schoolwork today- even though you're on Spring Break. Have a great day!
Sunday, April 14, 2019
Sunday Afternoon, April 14, 2019- LCM @ OTC
Meet Warmup, then...
RACE DAY!!
In heats:
200 IM
100 in primary stroke (NO FREE)
50 Free
We'll do just a bit of active recovery between heats, but not too much.
Until 7p, finish up with...
MYSTERY SET
The Mystery Set was 9 x 150 swim with fins, desc 1-3's @ 2:40-
free/IM/kick choice by rounds of 3
Warmdown a bit before you get out, have a dip into the hot tub if you'd like. Change quickly for dinner. Take some good OTC mojo back home with you & get excited for a great LCM season!
RACE DAY!!
In heats:
200 IM
100 in primary stroke (NO FREE)
50 Free
We'll do just a bit of active recovery between heats, but not too much.
Until 7p, finish up with...
MYSTERY SET
The Mystery Set was 9 x 150 swim with fins, desc 1-3's @ 2:40-
free/IM/kick choice by rounds of 3
Warmdown a bit before you get out, have a dip into the hot tub if you'd like. Change quickly for dinner. Take some good OTC mojo back home with you & get excited for a great LCM season!
Sunday Morning, April 14, 2019- LCM @ OTC
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is 25 drill, 50 swim, 25 kick
1:00 rest
With fins, 4 sets of (last round NO FINS):
2 x 50 drill @ 1:10
1 x 100 swim/kick by 50's @ 1:40
No rest between sets; 1st round is choice, middle 2 rounds are primary stroke, last round choice
After 4th set, continue right into...
8 x 1/2 pool sprints @ :40
1:00 rest, check HR and get water
5 rounds of (the end of the set from last night):
2 x 100 swim free br 3 @ 1:25 (1:35)
2 x 50 swim @ 1:00- swim at 200 GP
1 x 50 drill @ 1:10
2 x 50 swim @ :50- #1 at 200 setup, #2 is all out FAST for time
Check HR after each round, then 1:00 rest
2 rounds primary stroke, 1 round choice, last 2 rounds are free
Until 11a, finish up with:
21 x 50 @ :55- 2 swim free desc 1-2, #3 is swim NO FREE (25m build, then last 25m dps)
Check HR after #21
Warmdown a bit before you get out. Quick dip in the hot tub if you'd like, but then change quickly for lunch time vittles. One workout to go tonight, get excited to RACE!
1:00 rest
With fins, 4 sets of (last round NO FINS):
2 x 50 drill @ 1:10
1 x 100 swim/kick by 50's @ 1:40
No rest between sets; 1st round is choice, middle 2 rounds are primary stroke, last round choice
After 4th set, continue right into...
8 x 1/2 pool sprints @ :40
1:00 rest, check HR and get water
5 rounds of (the end of the set from last night):
2 x 100 swim free br 3 @ 1:25 (1:35)
2 x 50 swim @ 1:00- swim at 200 GP
1 x 50 drill @ 1:10
2 x 50 swim @ :50- #1 at 200 setup, #2 is all out FAST for time
Check HR after each round, then 1:00 rest
2 rounds primary stroke, 1 round choice, last 2 rounds are free
Until 11a, finish up with:
21 x 50 @ :55- 2 swim free desc 1-2, #3 is swim NO FREE (25m build, then last 25m dps)
Check HR after #21
Warmdown a bit before you get out. Quick dip in the hot tub if you'd like, but then change quickly for lunch time vittles. One workout to go tonight, get excited to RACE!
Saturday, April 13, 2019
Saturday Afternoon, April 13, 2019- LCM @ OTC
1 x 600- 300 swim free/300 reverse IM drill- go kick-drill by 25's
1:00 rest
4 x 150 @ 2:50- 100 drill/swim by 25's, then last 50 is swim (build) to 25m, then kick
4 x 250 swim/kick @ 4:00- remember this little nugget from this morning's workout?
200/50, 150/100, 100/150, 50/200- all kicking is FAST
15 x 50 as follows:
1-6, odds drill @ 1:05, evens swim @ :50
7-12, all swim: odds free @ :45, evens swim 30m (build)/20m drill in primary stroke
13-15, all swim primary @ :55- good breakouts
1:00 rest, check HR get water
6 sets of:
2 x 100 swim free br 3 @ 1:25 (1:35)
5 x 50 in primary stroke- 2 @ 1:00 at 200 Goal Pace, 1 drill @ 1:10, 2 swim desc @ :50
Check HR and get water after each round.
Warmdown a bit before you get out. Change quickly for dinner and get excited for our last day tomorrow!
1:00 rest
4 x 150 @ 2:50- 100 drill/swim by 25's, then last 50 is swim (build) to 25m, then kick
4 x 250 swim/kick @ 4:00- remember this little nugget from this morning's workout?
200/50, 150/100, 100/150, 50/200- all kicking is FAST
15 x 50 as follows:
1-6, odds drill @ 1:05, evens swim @ :50
7-12, all swim: odds free @ :45, evens swim 30m (build)/20m drill in primary stroke
13-15, all swim primary @ :55- good breakouts
1:00 rest, check HR get water
6 sets of:
2 x 100 swim free br 3 @ 1:25 (1:35)
5 x 50 in primary stroke- 2 @ 1:00 at 200 Goal Pace, 1 drill @ 1:10, 2 swim desc @ :50
Check HR and get water after each round.
Warmdown a bit before you get out. Change quickly for dinner and get excited for our last day tomorrow!
Saturday Morning, April 13, 2019- LCM @ OTC
1 x 600- 300 swim free, 300 reverse IM- go drill/swim by 25's
1:00 rest
12 x 50 as follows:
1-2, drill @ 1:10
#3- swim @ 1:00 (@ :50 for #6, then @ :40 for #9, then from a dive for #12
1:00 rest, check HR
Get water, get ready...
Four rounds of:
5 x out & backs @ :50- these are with fins, all FAST (swim/kick fly in 1st/4th sets, all kick in 2/3)
4 x 50 kick with boards @ 1:05* (*gets :05 faster by round!)- go free/primary/choice free by round
3 x 100 swim/kick by 50's @ 2:00 desc 1-3 to JUICY! Free, primary, choice, primary by round
2 x 50 kick with boards @ :15 rest- this is an all out BROKEN 100!
1 x 250 swim/kick as follows:
1st round, 200 swim/50 kick FAST
2nd round, 150 swim IM/100 kick FAST
3rd round, 100 swim free/150 kick IM FAST
4th round, 50 choice drill/200 kick FAST
Check HR after each round, and get some water
Warmdown a bit before you get out, change quickly for dinner. This afternoon at 4p in the lounge to go over the next chapter in the book. Have a great afternoon!
1:00 rest
12 x 50 as follows:
1-2, drill @ 1:10
#3- swim @ 1:00 (@ :50 for #6, then @ :40 for #9, then from a dive for #12
1:00 rest, check HR
Get water, get ready...
Four rounds of:
5 x out & backs @ :50- these are with fins, all FAST (swim/kick fly in 1st/4th sets, all kick in 2/3)
4 x 50 kick with boards @ 1:05* (*gets :05 faster by round!)- go free/primary/choice free by round
3 x 100 swim/kick by 50's @ 2:00 desc 1-3 to JUICY! Free, primary, choice, primary by round
2 x 50 kick with boards @ :15 rest- this is an all out BROKEN 100!
1 x 250 swim/kick as follows:
1st round, 200 swim/50 kick FAST
2nd round, 150 swim IM/100 kick FAST
3rd round, 100 swim free/150 kick IM FAST
4th round, 50 choice drill/200 kick FAST
Check HR after each round, and get some water
Warmdown a bit before you get out, change quickly for dinner. This afternoon at 4p in the lounge to go over the next chapter in the book. Have a great afternoon!
Friday, April 12, 2019
Friday Evening, April 12, 2019- LCM @ OTC
1 x 600- 300/300- mix up the IM
1:00 rest
4 x 200 @ 3:45-50 choice free drill, then 150 drill/kick/drill- build the kick
Descending 50's as follows:
1- drill @ 1:15
1- swim @ 1:00, get time
Repeat and add 1 x 50 swim in each round, descending the 50's swim
1-9 are free; 10-18 are primary stroke (NO FREE); 19-27 are 4th best stroke (NO FREE)
Warmdown a bit before you get out. Change quickly for dinner & get excited for the weekend!
1:00 rest
4 x 200 @ 3:45-50 choice free drill, then 150 drill/kick/drill- build the kick
Descending 50's as follows:
1- drill @ 1:15
1- swim @ 1:00, get time
Repeat and add 1 x 50 swim in each round, descending the 50's swim
1-9 are free; 10-18 are primary stroke (NO FREE); 19-27 are 4th best stroke (NO FREE)
Warmdown a bit before you get out. Change quickly for dinner & get excited for the weekend!
Friday Morning, April 12, 2019- LCM @ OTC
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 25's
1:00 rest
Take a look around, take it all in...
3* sets of:
8 x 50 @ 1:00- odds are drill, evens are kick build- here's where the UDK's help you out!
1 x 300 swim/kick by 50's (all free)
1:00 rest between sets, check HR
*50's are free, primary, 4th best by round
With fins, 6* sets of-
4 x out & backs kick- to 20m or so, all @ 1:00
1 x 200 kick on back neg split each 100, focus on UDK's, @ 3:45
4 x out & backs swim/kick (different stroke by round) @ :55 (@ :45 in even rounds)
*2 sets for each stroke
Check HR after each round, then 1:00 rest
At 12:30p...
1 x 800 swim 150 free, 50 NO FREE
Warmdown a bit before you get out. Change quickly for lunch and our presentations. Get excited for a great afternoon!
1:00 rest
Take a look around, take it all in...
3* sets of:
8 x 50 @ 1:00- odds are drill, evens are kick build- here's where the UDK's help you out!
1 x 300 swim/kick by 50's (all free)
1:00 rest between sets, check HR
*50's are free, primary, 4th best by round
With fins, 6* sets of-
4 x out & backs kick- to 20m or so, all @ 1:00
1 x 200 kick on back neg split each 100, focus on UDK's, @ 3:45
4 x out & backs swim/kick (different stroke by round) @ :55 (@ :45 in even rounds)
*2 sets for each stroke
Check HR after each round, then 1:00 rest
At 12:30p...
1 x 800 swim 150 free, 50 NO FREE
Warmdown a bit before you get out. Change quickly for lunch and our presentations. Get excited for a great afternoon!
Thursday, April 11, 2019
Friday Morning, April 12, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling, by 25's
1:00 rest
Meet Warmup (Jr. Gold & Sr. Silver), then...
RACE DAY!! (Jr. Gold & Sr. Silver only)
For today, the 1st Race Day of the LCM season, we'll go the following:
3 sets of:
In two groups (go :10 apart, should be able to get three heats in each group) @ 1:00,
4 x 25 from a dive, RACE to a FAST turn; feel speed & power from the start & carry that through the turn.
1 x 50 swim race for time: carry all that speed from the turn to the finish!
After each round, go the following:
1 x 400-
250 is drill/swim dps by 50's (odd 50's drill, even 50's swim dps, FAST TURN
150- kick on back, focus on UDK's- except 2nd 50 of this 150 is kick w/boards
1st set free, 2nd 3rd primary stroke NO FREEE
Sr. Gold-
Warmup as you feel for 15 minutes (include 6 x 75 @ 1:25, kick/drill/kick by 25's, focus on UDK's);
then...
50 x 50 @ :50 in sets of 10 as follows:
Free, kick on back, IM order by 25's, kick with boards, and last set of 10 is swim primary stroke (fly/free for Fliers- okay)
Until 7:15a, finish up with:
With boards, 3 x 25 @ :40-odds are 15 FAST, 10 easy
1 x 75 kick all out FAST for time choice, except 3rd 25 is always 4th best kick!
1 x 150 swim modified IM- 75 back, 50 breast, 25 free- get time on #1 and descend from there
:30 rest between sets, check HR
Warmdown a bit before you get out- and plan on being active over the break! You can follow all my workouts on my blog, this weekend and next week (www.swimforsnow.blogspot.com). Have a great day!
1:00 rest
Meet Warmup (Jr. Gold & Sr. Silver), then...
RACE DAY!! (Jr. Gold & Sr. Silver only)
For today, the 1st Race Day of the LCM season, we'll go the following:
3 sets of:
In two groups (go :10 apart, should be able to get three heats in each group) @ 1:00,
4 x 25 from a dive, RACE to a FAST turn; feel speed & power from the start & carry that through the turn.
1 x 50 swim race for time: carry all that speed from the turn to the finish!
After each round, go the following:
1 x 400-
250 is drill/swim dps by 50's (odd 50's drill, even 50's swim dps, FAST TURN
150- kick on back, focus on UDK's- except 2nd 50 of this 150 is kick w/boards
1st set free, 2nd 3rd primary stroke NO FREEE
Sr. Gold-
Warmup as you feel for 15 minutes (include 6 x 75 @ 1:25, kick/drill/kick by 25's, focus on UDK's);
then...
50 x 50 @ :50 in sets of 10 as follows:
Free, kick on back, IM order by 25's, kick with boards, and last set of 10 is swim primary stroke (fly/free for Fliers- okay)
Until 7:15a, finish up with:
With boards, 3 x 25 @ :40-odds are 15 FAST, 10 easy
1 x 75 kick all out FAST for time choice, except 3rd 25 is always 4th best kick!
1 x 150 swim modified IM- 75 back, 50 breast, 25 free- get time on #1 and descend from there
:30 rest between sets, check HR
Warmdown a bit before you get out- and plan on being active over the break! You can follow all my workouts on my blog, this weekend and next week (www.swimforsnow.blogspot.com). Have a great day!
Thursday Evening, April 11, 2019- PM Sr. Silver & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- 3 x 100 reverse IM drill, except 2nd 100 is all kick on back
1:00 rest
6 x 125 @ 2:10-
odds- 50 catchup free drill, 75 drill/kick/drill by 25's in primary stroke (NO FREE)
evens- 50 kick on back with FAST backstroke turn & UDK's, then 75 drill/swim/drill in 4th best stroke NO FREE
6 x 100 @ 1:40-
odds- 25 swim fly build, 75 kick on back (FAST UDK's)
evens- 25 kick free head out build, 75 back/breast/free swim- get time & desc 1-3 to what you can.
Check HR & regroup, then everybody together...
8 x 325 as follows:
odds- swim125 free/75 IM/125 backstroke @ 5:00
evens- 25 swim fly, then 300 swim free @ 4:45- get time & descend 1-4 to something juicy!
Check HR after the evens...
1:00 rest after #8.
Until 7:30p, finish up with...
24 x 25 kick with boards in sets of 4 @ :40 (the USUAL).
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for the LCM season. Have a great day!
1:00 rest
6 x 125 @ 2:10-
odds- 50 catchup free drill, 75 drill/kick/drill by 25's in primary stroke (NO FREE)
evens- 50 kick on back with FAST backstroke turn & UDK's, then 75 drill/swim/drill in 4th best stroke NO FREE
6 x 100 @ 1:40-
odds- 25 swim fly build, 75 kick on back (FAST UDK's)
evens- 25 kick free head out build, 75 back/breast/free swim- get time & desc 1-3 to what you can.
Check HR & regroup, then everybody together...
8 x 325 as follows:
odds- swim125 free/75 IM/125 backstroke @ 5:00
evens- 25 swim fly, then 300 swim free @ 4:45- get time & descend 1-4 to something juicy!
Check HR after the evens...
1:00 rest after #8.
Until 7:30p, finish up with...
24 x 25 kick with boards in sets of 4 @ :40 (the USUAL).
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for the LCM season. Have a great day!
Thursday Afternoon, April 11, 2019- PM Jr. Gold @ DS
Meet Warmup, then...
RACE DAY!!
For the 1st Race Day of the LCM season, we're going to start with a simple set:
3* sets of:
4 x 50 @ 3:00 (one heat every 1:30)
1 x 300 swim free with shnorkels, start at about 80-85% effort & descend from there (always freestyle); Jr. Silver can go 250's
*1st heat, all 50's are freestyle
2nd heat, all 50's are primary stroke, NO FREE (race somebody in same stroke)
3rd set, all 50's are kick free with boards!
If there is time, get into 20 x 25's @ :40 all KICK in sets of 4, THE USUAL.
Warmdown a bit before you get out. Do an excellent job with your HW tonight and get excited to race LCM this season. Have a great day!
RACE DAY!!
For the 1st Race Day of the LCM season, we're going to start with a simple set:
3* sets of:
4 x 50 @ 3:00 (one heat every 1:30)
1 x 300 swim free with shnorkels, start at about 80-85% effort & descend from there (always freestyle); Jr. Silver can go 250's
*1st heat, all 50's are freestyle
2nd heat, all 50's are primary stroke, NO FREE (race somebody in same stroke)
3rd set, all 50's are kick free with boards!
If there is time, get into 20 x 25's @ :40 all KICK in sets of 4, THE USUAL.
Warmdown a bit before you get out. Do an excellent job with your HW tonight and get excited to race LCM this season. Have a great day!
Thursday Morning, April 11, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick- by 25's
1:00 rest
With fins:
25 x 25 in sets of 5 as follows:
1-2, UDK (long & strong), then catchup drill to the end @ :35
3-4, choice drill NO FREE @ :35
#5- FAST kick on back (UDK to halfway) @ :15
Check HR after #25, then easy back to the bulkhead- take fins off
1:00 rest
@ :10 rest until the 125, then everybody together...
1 x 300- 50 fist free, 25 dolph kick on side
1 x 200- 50 swim/drill by 25's (build to FAST turn), 50 kick on back- neg split by 100's
1 x 150- swim/kick by 25's- desc the 50's 1-3 to something juicy!
Everybody together
3* sets of:
2 x 125- swim 100 free, last 25 kick on back @ 1:40
2 x 125- 25 dolphin kick with boards, 100 swim IM @ 1:40
2 x 125- swim free br 3 @ 1:30
2 x 125 kick 75 with boards IM, 50 free on back @ 2:00 (1:50 for 2nd & 3rd sets)
*intervals get :05 faster in 3rd set; otherwise, desc 1-2. Check HR where possible.
Until 7:30a, finish up with...
50's swim/kick by 25's in 4th best stroke @ :55 desc 1-3, except every 4th is all kick with boards FAST
150 drill/skulling warmdown by 25's before you get out. Do an excellent job in school today and get excited to race LCM this season. Have a great day!
1:00 rest
With fins:
25 x 25 in sets of 5 as follows:
1-2, UDK (long & strong), then catchup drill to the end @ :35
3-4, choice drill NO FREE @ :35
#5- FAST kick on back (UDK to halfway) @ :15
Check HR after #25, then easy back to the bulkhead- take fins off
1:00 rest
@ :10 rest until the 125, then everybody together...
1 x 300- 50 fist free, 25 dolph kick on side
1 x 200- 50 swim/drill by 25's (build to FAST turn), 50 kick on back- neg split by 100's
1 x 150- swim/kick by 25's- desc the 50's 1-3 to something juicy!
Everybody together
3* sets of:
2 x 125- swim 100 free, last 25 kick on back @ 1:40
2 x 125- 25 dolphin kick with boards, 100 swim IM @ 1:40
2 x 125- swim free br 3 @ 1:30
2 x 125 kick 75 with boards IM, 50 free on back @ 2:00 (1:50 for 2nd & 3rd sets)
*intervals get :05 faster in 3rd set; otherwise, desc 1-2. Check HR where possible.
Until 7:30a, finish up with...
50's swim/kick by 25's in 4th best stroke @ :55 desc 1-3, except every 4th is all kick with boards FAST
150 drill/skulling warmdown by 25's before you get out. Do an excellent job in school today and get excited to race LCM this season. Have a great day!
Wednesday Afternoon, April 10, 2019- PM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
With fins,
16 x 25 @ :40-
2- breast pull with dolphin kick
2- fly pull with free kick
Take fins off-
1 x 300- 50 choice kick easy/FAST by 25's (FAST turn), 25 skulling
:15 rest
1 x 300- 25 choice drill, 50 catchup free drill
1:00 rest, check HR
3 sets of:
6 x 100 @ 1:40* (*gets :05 faster by round)
odds- 25 dolphin kick with boards build to FAST, 75 kick on back with FAST TURNS & UDK
evens- 75 swim IM, 25 kick FAST free with boards
1 x 150 swim FAST free for time- get time & check HR
:20 rest
1 x 125 kick free with boards (can be different by round)- equal or FASTER to your time from 150
1:00 rest between sets, check HR
Warmdown a bit before you get out. Do an excellent job with your HW tonight and get excited for the LCM season. Have a great day!
1:00 rest
With fins,
16 x 25 @ :40-
2- breast pull with dolphin kick
2- fly pull with free kick
Take fins off-
1 x 300- 50 choice kick easy/FAST by 25's (FAST turn), 25 skulling
:15 rest
1 x 300- 25 choice drill, 50 catchup free drill
1:00 rest, check HR
3 sets of:
6 x 100 @ 1:40* (*gets :05 faster by round)
odds- 25 dolphin kick with boards build to FAST, 75 kick on back with FAST TURNS & UDK
evens- 75 swim IM, 25 kick FAST free with boards
1 x 150 swim FAST free for time- get time & check HR
:20 rest
1 x 125 kick free with boards (can be different by round)- equal or FASTER to your time from 150
1:00 rest between sets, check HR
Warmdown a bit before you get out. Do an excellent job with your HW tonight and get excited for the LCM season. Have a great day!
Wednesday, April 10, 2019
Wednesday Morning, April 10, 2019- AM Sr. Silver & PM Sr. Silver @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling by 25's
1:00 rest
Welcome to Filthy Kicking Wednesday!
4 x 75 @ 1:20- 25 kick free on back (focus on UDK to 8y), 50 fist free drill br3
2 x 200 @ 3:40- 50 kick on back (focus on UDK's to 8y), 50 2 kicks 1 pull breast drill
6 x 100 @ 1:40- 25 kick with boards build (dolph kick on odds, breast kick on evens), then 75 drill/swim/drill by 25's in primary stroke NO FREE
8 x 50 @ :50, alternating odds & evens-
odds- 25 kick free with boards, 25 swim free with FAST finish
evens- 25 swim primary stroke NO FREE, 25 kick (same stroke) with boards all FAST
1:00 rest, check HR
3 sets of:
8 x 100 as follows:
odds- BROKEN KICK w/boards- 50 dolphin kick/breast kick by 25's (:10 rest), then 50 free kick, all @ 2:30, all FAST
evens- 50 kick free on back negative split (small FAST UDK's to 8y), then 25 kick FAST on back in primary stroke NO FREE, last 25 choice smooth drill (not sloppy, SMOOTH)- @ 2:00
1 x 200 IM- 100 swim IM, 100 kick IM with boards- get time & descend 1-3 to something almighty FAST!
Check HR where you can throughout the set & after each 200. Don'd dillydally between sets, get all three rounds in then you can dillydally with a long warmdown.
Warmdown a bit before you get out (8 x 50 @ 1:00, odds FAST/easy/FAST, evens are easy/FAST/easy) & do an excellent job in school today. Be sure to thank Andrea for the workout & get excited to race LCM. Have a great day!
1:00 rest
Welcome to Filthy Kicking Wednesday!
4 x 75 @ 1:20- 25 kick free on back (focus on UDK to 8y), 50 fist free drill br3
2 x 200 @ 3:40- 50 kick on back (focus on UDK's to 8y), 50 2 kicks 1 pull breast drill
6 x 100 @ 1:40- 25 kick with boards build (dolph kick on odds, breast kick on evens), then 75 drill/swim/drill by 25's in primary stroke NO FREE
8 x 50 @ :50, alternating odds & evens-
odds- 25 kick free with boards, 25 swim free with FAST finish
evens- 25 swim primary stroke NO FREE, 25 kick (same stroke) with boards all FAST
1:00 rest, check HR
3 sets of:
8 x 100 as follows:
odds- BROKEN KICK w/boards- 50 dolphin kick/breast kick by 25's (:10 rest), then 50 free kick, all @ 2:30, all FAST
evens- 50 kick free on back negative split (small FAST UDK's to 8y), then 25 kick FAST on back in primary stroke NO FREE, last 25 choice smooth drill (not sloppy, SMOOTH)- @ 2:00
1 x 200 IM- 100 swim IM, 100 kick IM with boards- get time & descend 1-3 to something almighty FAST!
Check HR where you can throughout the set & after each 200. Don'd dillydally between sets, get all three rounds in then you can dillydally with a long warmdown.
Warmdown a bit before you get out (8 x 50 @ 1:00, odds FAST/easy/FAST, evens are easy/FAST/easy) & do an excellent job in school today. Be sure to thank Andrea for the workout & get excited to race LCM. Have a great day!
Tuesday Evening, April 9, 2019- PM Sr. Silver & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's (focus on UDK's)
1:00 rest
4 sets of:
1 x 125 @ 2:10- odd 25's drill, even 25's kick (build)
1 x 25 @ :20- swim build to FAST finish
Free on 1st two rounds, primary stroke for last 2 rounds
Check HR after 4th set, then...
1 x 300- 50 choice kick on back with FAST turn, then 25 drill
1:00 rest, check HR again
Until 7:30p-
4 x 50 swim free br 3 @ :50
1 x 100 kick on back (UDK's) @ 1:40- BIG negative split
4 x 50 kick with boards @ :50
1 x 100 swim free br 3 @ 1:20- BIG negative split
No rest between sets, check HR where you can throughout the set
1st 2 sets are free; 3rd set is NO FREE & 4th set (and after that) is choice
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for Filthy Kicking Wednesday tomorrow morning (Silver) or your morning off tomorrow (Gold). Have a great day!
1:00 rest
4 sets of:
1 x 125 @ 2:10- odd 25's drill, even 25's kick (build)
1 x 25 @ :20- swim build to FAST finish
Free on 1st two rounds, primary stroke for last 2 rounds
Check HR after 4th set, then...
1 x 300- 50 choice kick on back with FAST turn, then 25 drill
1:00 rest, check HR again
Until 7:30p-
4 x 50 swim free br 3 @ :50
1 x 100 kick on back (UDK's) @ 1:40- BIG negative split
4 x 50 kick with boards @ :50
1 x 100 swim free br 3 @ 1:20- BIG negative split
No rest between sets, check HR where you can throughout the set
1st 2 sets are free; 3rd set is NO FREE & 4th set (and after that) is choice
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for Filthy Kicking Wednesday tomorrow morning (Silver) or your morning off tomorrow (Gold). Have a great day!
Tuesday, April 9, 2019
Tuesday Afternoon, April 9, 2019- PM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick/kick/drill by 25's
1:00 rest
4 x 175 @ 3:00-
100- drill/50 swim (FAST TURN & BREAKOUT)/drill
75 is all kick- 25 with boards (dolphin kick, build), 50 on back choice, FAST TURN
9 x 50 in sets of 3:
1-3, swim IM order by 25's @ :50
4-6, swim/kick by 25's in primary stroke @ :50
7-9, all swim free br 3 @ :40
1:00 rest
4 sets of (or until 6:00p):
3 x 100 kick with boards @ 1:40 (1st round, 1st 25 is dolphin kick, rest is choice; 2nd round, 2nd 25 is free kick, rest is choice; 3rd round, 3rd 25 is breast kick, rest is choice; 4th round, last 25 is free, rest choice)
2 x 75 swim IM @ 1:20 desc 1-2
1 x 150- ????? varies from round to round (IM, all kick, maybe BROKEN, who knows???)
1:00 rest between sets, check HR
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race LCM this summer. Have a great day!
1:00 rest
4 x 175 @ 3:00-
100- drill/50 swim (FAST TURN & BREAKOUT)/drill
75 is all kick- 25 with boards (dolphin kick, build), 50 on back choice, FAST TURN
9 x 50 in sets of 3:
1-3, swim IM order by 25's @ :50
4-6, swim/kick by 25's in primary stroke @ :50
7-9, all swim free br 3 @ :40
1:00 rest
4 sets of (or until 6:00p):
3 x 100 kick with boards @ 1:40 (1st round, 1st 25 is dolphin kick, rest is choice; 2nd round, 2nd 25 is free kick, rest is choice; 3rd round, 3rd 25 is breast kick, rest is choice; 4th round, last 25 is free, rest choice)
2 x 75 swim IM @ 1:20 desc 1-2
1 x 150- ????? varies from round to round (IM, all kick, maybe BROKEN, who knows???)
1:00 rest between sets, check HR
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race LCM this summer. Have a great day!
Tuesday Morning, April 9, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/kick by 25's
1:00 rest
Jr. Gold- fins on for breaststroke drilling (25's)
Everybody together:
4 x 175 @ 3:00-
100- 25 drill/50 swim FAST TURN (DPS, hold speed)/25 drill
75 kick- 25 with boards build, 50 FAST on back, focus on turn
2 free, 2 primary stroke NO FREE
9 x 50-
3- swim IM order by 25's @ :50
3- swim/kick in primary stroke @ :50 (#2 is 4th best stroke)
3- swim free br 3 @ :40 (#2 is @ :35)
1:00 rest, check HR
5 sets of:
4 x 100 kick @ 1:45 (@ 1:40 in 2nd set; @ 1:35 in 3rd set, etc) - 1st 25 fly @ #1; 2nd 25 free @ #2, etc
3 x 50 swim/kick, all kick, kick on back, etc...@ :50- various by round, focus on UDK's
2 x 75 swim IM desc 1-2 @ 1:20
1 x ???? (different by round)
:30 rest between sets, check HR
100 easy drill before you get out. Do an excellent job in school today & get excited to race LCM. Have a great day!
1:00 rest
Jr. Gold- fins on for breaststroke drilling (25's)
Everybody together:
4 x 175 @ 3:00-
100- 25 drill/50 swim FAST TURN (DPS, hold speed)/25 drill
75 kick- 25 with boards build, 50 FAST on back, focus on turn
2 free, 2 primary stroke NO FREE
9 x 50-
3- swim IM order by 25's @ :50
3- swim/kick in primary stroke @ :50 (#2 is 4th best stroke)
3- swim free br 3 @ :40 (#2 is @ :35)
1:00 rest, check HR
5 sets of:
4 x 100 kick @ 1:45 (@ 1:40 in 2nd set; @ 1:35 in 3rd set, etc) - 1st 25 fly @ #1; 2nd 25 free @ #2, etc
3 x 50 swim/kick, all kick, kick on back, etc...@ :50- various by round, focus on UDK's
2 x 75 swim IM desc 1-2 @ 1:20
1 x ???? (different by round)
:30 rest between sets, check HR
100 easy drill before you get out. Do an excellent job in school today & get excited to race LCM. Have a great day!
Monday, April 8, 2019
Monday Afternoon, April 8, 2019- PM Jr. Gold @ DS
1 x 600- 300/300- include some skulling on the IM
1:00 rest
8 x 75 @ 1:20-
odds- 50 drill, 25 kick on back build, focus on small FAST UDK's
evens- 25 kick free head out (streamlined), 50 swim/drill by 25's, FAST turn
1 x 300- kick/skulling/kick FAST by 25's
Check HR, get shnorkels
With shnorkels-
25 x 50 in sets of 5:
1-3 swim free, 2 @ :55, 1 @ :50* (*3rd 50 gets :05 faster by round, down to :35)
4-5, kick free with boards- all FAST, all @ 1:00
Check HR after #25
Until 6:30p, finish up with...
4 x 25 kick @ :40 ("the usual")
2 x 50 kick FAST on back @ :50
Go odd rounds IM order (by round), even rounds are free; No rest between sets.
Warmdown a bit before you have to get out. Do an excellent job with your HW tonight, get excited to race LCM. Have a great day!
1:00 rest
8 x 75 @ 1:20-
odds- 50 drill, 25 kick on back build, focus on small FAST UDK's
evens- 25 kick free head out (streamlined), 50 swim/drill by 25's, FAST turn
1 x 300- kick/skulling/kick FAST by 25's
Check HR, get shnorkels
With shnorkels-
25 x 50 in sets of 5:
1-3 swim free, 2 @ :55, 1 @ :50* (*3rd 50 gets :05 faster by round, down to :35)
4-5, kick free with boards- all FAST, all @ 1:00
Check HR after #25
Until 6:30p, finish up with...
4 x 25 kick @ :40 ("the usual")
2 x 50 kick FAST on back @ :50
Go odd rounds IM order (by round), even rounds are free; No rest between sets.
Warmdown a bit before you have to get out. Do an excellent job with your HW tonight, get excited to race LCM. Have a great day!
Monday Morning, April 8, 2019- AM Jr. Gold, Am Sr. Silver & Sr. Gold @ DS
1 x 600- 300/300- include some drilling on the IM
1:00 rest
8 x 75 @ 1:20-
odds- 50 drill, 25 kick on back build to FAST (focus on FAST UDK's to 8y)
evens- 25 kick on stomach with hands out front (head out), 50 swim/drill by 25's (by 25's), build the swim to a FAST turn
1 x 300- swim/drill/skulling by 25's- fast turn on the 25 swim
Check HR, get shnorkel
With shnorkels, 25 x 50 in sets of 5 as follows:
1-3, swim free (2 @ :55 desc 1 @ :50*; *3rd 50 gets :05 faster by round, down to :30!$%)
4-5, kick with boards @ 1:00- all FAST
1:00 rest after #25, check HR
12 rounds of:
4 x out & backs to halfway on your stomach (small FAST UDK), then back on your back; @ :40
1 x 100 kick various- different from round to round, but always @ 2:00
After 4th round, go 3 x 150 swim free br 3 @ 2:40 desc 1-3
After 8th round, go 3 x 100 swim NO FREE desc 1-3 @ 2:00
After 12th round (if there is time)...
25's partner kick (2 at a time), RACE! Different kick in sets of 4, but always @ :45
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race LCM. Have a great day!
1:00 rest
8 x 75 @ 1:20-
odds- 50 drill, 25 kick on back build to FAST (focus on FAST UDK's to 8y)
evens- 25 kick on stomach with hands out front (head out), 50 swim/drill by 25's (by 25's), build the swim to a FAST turn
1 x 300- swim/drill/skulling by 25's- fast turn on the 25 swim
Check HR, get shnorkel
With shnorkels, 25 x 50 in sets of 5 as follows:
1-3, swim free (2 @ :55 desc 1 @ :50*; *3rd 50 gets :05 faster by round, down to :30!$%)
4-5, kick with boards @ 1:00- all FAST
1:00 rest after #25, check HR
12 rounds of:
4 x out & backs to halfway on your stomach (small FAST UDK), then back on your back; @ :40
1 x 100 kick various- different from round to round, but always @ 2:00
After 4th round, go 3 x 150 swim free br 3 @ 2:40 desc 1-3
After 8th round, go 3 x 100 swim NO FREE desc 1-3 @ 2:00
After 12th round (if there is time)...
25's partner kick (2 at a time), RACE! Different kick in sets of 4, but always @ :45
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race LCM. Have a great day!
Sunday Afternoon, April 7, 2019- Combined Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM drill- mix it up here
1:00 rest
With fins:
15 x 50 as follows-
1&2- choice fly drill, kick free on back with arms toward ceiling (streamlined) @ 1:00
#3- 25 dolphin kick LUNGBUSTER, 25 fly pull with free kick @ :50
Take fins off & check HR after #15; then...
1 x 400- 50 choice kick on back with FAST TURNS & UDK's, then 50 drill/swim(swim build FAD)
1:00 rest
4 sets of:
6 x 25- odds/evens as follows:
odds- swim fly build to FAST @ :40
evens- kick on back (choice) @ :20- make the interval!
2 x 75 swim back/breast/free by 25's @ 1:20, desc 1-2
No rest between sets, check HR after #2 in each round
Finish up with...
3 x 5 minute swims @ 1:00 rest- choice stroke, but same stroke for all 3; keep track of yardage & increase in each 5 min swim; #3 should be an all out JUICY effort!
If the there is time...
Finish up with "out & backs" all kick, NO BOARDS!
Warmdown a bit before you get out to change for yoga. 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
With fins:
15 x 50 as follows-
1&2- choice fly drill, kick free on back with arms toward ceiling (streamlined) @ 1:00
#3- 25 dolphin kick LUNGBUSTER, 25 fly pull with free kick @ :50
Take fins off & check HR after #15; then...
1 x 400- 50 choice kick on back with FAST TURNS & UDK's, then 50 drill/swim(swim build FAD)
1:00 rest
4 sets of:
6 x 25- odds/evens as follows:
odds- swim fly build to FAST @ :40
evens- kick on back (choice) @ :20- make the interval!
2 x 75 swim back/breast/free by 25's @ 1:20, desc 1-2
No rest between sets, check HR after #2 in each round
Finish up with...
3 x 5 minute swims @ 1:00 rest- choice stroke, but same stroke for all 3; keep track of yardage & increase in each 5 min swim; #3 should be an all out JUICY effort!
If the there is time...
Finish up with "out & backs" all kick, NO BOARDS!
Warmdown a bit before you get out to change for yoga. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!
Saturday, April 6, 2019
Saturday Morning, April 6, 2019- Combined Jr. Gold @ DS
Meet Warmup, then...
RACE DAY (Modified a bit)!!
Warmdown before you get out, get excited for drylands today. Do an excellent job with your HW this weekend & get excited to race LCM. Have a great day!
RACE DAY (Modified a bit)!!
Warmdown before you get out, get excited for drylands today. Do an excellent job with your HW this weekend & get excited to race LCM. Have a great day!
Friday, April 5, 2019
Friday Evening, April 5, 2019- DS Coaches Dinner
Thanks to Allie, Andrea & Kristy for all your hard work to get our new site at DS off the ground! It's been a great SCY season and I'm very excited about our prospects for the LCM season.
To briefly review SCY:
Looking ahead to LCM:
Thanks again for everything you've done to help make the Dulles South site successful in our very first season! Be sure to let me know if you have any questions (about anything: training, schedules, planning, opportunities for you or a specific athlete you coach, etc...)- let's keep the dialogue going!
EC
To briefly review SCY:
- A little goes a long way;
- Drylands help (but be careful to avoid the "yo-yo syndrome");
- You can't fake good distance swimming;
- Good planning is key.
Looking ahead to LCM:
- Drills- balance, balance, balance (but don't forget about those power drills altogether!);
- Kicking is key
- Drylands as an emphasis helps younger, inexperienced kids who don't necessarily like LCM;
- Fewer opportunities to race, make the most of them;
- Take time to plan, it's over before you know it;
- ADMIN: Placements for next year's groups, lanespace for next year, meet schedule for 2020.
Thanks again for everything you've done to help make the Dulles South site successful in our very first season! Be sure to let me know if you have any questions (about anything: training, schedules, planning, opportunities for you or a specific athlete you coach, etc...)- let's keep the dialogue going!
EC
Friday Morning, April 5, 2019- AM Jr. Gold & AM Sr. Silver @ DS
1 x 600- 300/300, be sure to get some kicking in on the IM & focus on UDK's
1:00 rest
Talk about Butterfly (AGAIN...get it, it's pretty important- that whole "front of the IM" thing)
8 x 25 @ :40- odds are choice drill, evens are blow it out the back fly drill
4 sets of:
1 x 100 @ 1:45- 25 fly pull w/free kick, 50 kick on back neg split (UDK's to 8y), 25 drill NO FLY
1 x 125 @ 2:15- odd 25's, swim (same stroke as last 25 drill on 100 above) desc 1-3, even 25's kick build (focus on small FAST UDK's to 8y)
No rest between sets, mix up drill & swim throughout set if you'd like
Check HR after 4th set
6 sets of:
2 x "out & backs" kick on stomach @ :40- forward ss at 10y, then UDK on back
1 x 50 kick BIG neg split @ back @ :50
No rest between sets, check HR after 6th round. Focus on small FAST UDK's throughout the set
It's time for the "Kicking Olympics!"
Until 7:30a, go through the following:
3 x 50 @ :55- different from round to round, but always some sort of IM & kicking
1 x 100 kick FAST @ 2:00*- gets :05 faster by round
*whomever is fastest on the 100 in each round, gets to sit out the 50's in the next round; whomever is the "last person standing" on the 100's (i.e., you made the 100 kick on 1:15 and nobody else did), you'll get a Subway gift card from me!
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race LCM. Have a great day!
1:00 rest
Talk about Butterfly (AGAIN...get it, it's pretty important- that whole "front of the IM" thing)
8 x 25 @ :40- odds are choice drill, evens are blow it out the back fly drill
4 sets of:
1 x 100 @ 1:45- 25 fly pull w/free kick, 50 kick on back neg split (UDK's to 8y), 25 drill NO FLY
1 x 125 @ 2:15- odd 25's, swim (same stroke as last 25 drill on 100 above) desc 1-3, even 25's kick build (focus on small FAST UDK's to 8y)
No rest between sets, mix up drill & swim throughout set if you'd like
Check HR after 4th set
6 sets of:
2 x "out & backs" kick on stomach @ :40- forward ss at 10y, then UDK on back
1 x 50 kick BIG neg split @ back @ :50
No rest between sets, check HR after 6th round. Focus on small FAST UDK's throughout the set
It's time for the "Kicking Olympics!"
Until 7:30a, go through the following:
3 x 50 @ :55- different from round to round, but always some sort of IM & kicking
1 x 100 kick FAST @ 2:00*- gets :05 faster by round
*whomever is fastest on the 100 in each round, gets to sit out the 50's in the next round; whomever is the "last person standing" on the 100's (i.e., you made the 100 kick on 1:15 and nobody else did), you'll get a Subway gift card from me!
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race LCM. Have a great day!
Thursday Evening, April 4, 2019- PM Sr. Silver @ DS
1 x 600- 300/300
1:00 rest
Talk about Butterfly-
12 x 25 in sets of 4-
1-3, fly drill @ :40 (different by round)
#4- FAST kick on back @ :20 (small FAST UDK's to 8y
Take fins off for 3rd set, check HR after each round
1:00 rest after 3rd set, check HR again
12 x 75 @ 1:30-
25 fly pull with free kick
25 kick free on back build (FAST UDK's to 8y
25 breast kick with boards- squeeze feet together at the end of each kick, feel glide
If there is time:
Work on 25's fly from a dive (FAD), "IM setup style"
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race LCM. Have a great day!
1:00 rest
Talk about Butterfly-
- Exhale through your nose with face in water;
- Firm hands through the last 1/3 of the stroke;
- Press shoulders & torso forward & down as hands start recovery.
12 x 25 in sets of 4-
1-3, fly drill @ :40 (different by round)
#4- FAST kick on back @ :20 (small FAST UDK's to 8y
Take fins off for 3rd set, check HR after each round
1:00 rest after 3rd set, check HR again
12 x 75 @ 1:30-
25 fly pull with free kick
25 kick free on back build (FAST UDK's to 8y
25 breast kick with boards- squeeze feet together at the end of each kick, feel glide
If there is time:
Work on 25's fly from a dive (FAD), "IM setup style"
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race LCM. Have a great day!
Thursday, April 4, 2019
Thursday Afternoon, April 4, 2019- PM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- all drill today
1:00 rest
Talk about Butterfly
Fly drilling (some sets with fins, some sets no fins):
12 x 25-
1-3 drill (different by round) @ :40
#4- always kick FAST on back @ :20- focus on small FAST UDK's to 8y
Everybody together, no fins:
12 x 75 @ 1:30-
25 fly pull with free kick, 25 kick free on back (FAST UDK's to 8y), 25 kick breast with boards
Until 6:30p-
3* x "out & backs" kick with boards @ :40 (*go 4 UDK on stomach @ :45 in even rounds)
1* x 100 @ 1:45- 25 fly pull free kick, 75 kick on back, focus on small FAST UDK's to 8y (*add 1 x 100 each round up to 3, then back down to 1; desc 1-2, 1-3 & 1-2)
No rest between sets, check HR after last 100 in each round.
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race LCM. Be sure to remind your parents about the Meet&Greet with the dryland trainers on Saturday (immediately following the workout). Have a great day!
1:00 rest
Talk about Butterfly
Fly drilling (some sets with fins, some sets no fins):
12 x 25-
1-3 drill (different by round) @ :40
#4- always kick FAST on back @ :20- focus on small FAST UDK's to 8y
Everybody together, no fins:
12 x 75 @ 1:30-
25 fly pull with free kick, 25 kick free on back (FAST UDK's to 8y), 25 kick breast with boards
Until 6:30p-
3* x "out & backs" kick with boards @ :40 (*go 4 UDK on stomach @ :45 in even rounds)
1* x 100 @ 1:45- 25 fly pull free kick, 75 kick on back, focus on small FAST UDK's to 8y (*add 1 x 100 each round up to 3, then back down to 1; desc 1-2, 1-3 & 1-2)
No rest between sets, check HR after last 100 in each round.
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race LCM. Be sure to remind your parents about the Meet&Greet with the dryland trainers on Saturday (immediately following the workout). Have a great day!
Thursday Morning, April 4, 2019- AM Jr. Gold, AM Sr. Silver & Select Sr. Gold @ DS
1 x 600- 300/300- include some kicking on the IM
1:00 rest
Talk about Butterfly:
*Exhale through nose
*Lift & Drop your head to breathe in one motion
*Shoulders & Torso press forward & down to keep the dolphin motion going
3 sets of 12 x 25 (1 or 2 rounds with fins):
1-3, fly drill @ :40 (diff drill from round to round)
#4- all kick FAST on back @ :20 (@ :20 even without fins)
Check HR after #12 after each round
After 3rd set...
12 x 75 @ 1:20- 25 fly swim (build), 25 kick free on back (build), 25 breast kick w/boards FAST
1 x 400-
25 choice drill, 50 kick on back easy/FAST by 25's, last 25 from a dive, go FAST UDK as far as you can, then kick FAST to the end
1:00 rest, check HR
Until 7:30a, finish up with...
3 x "out & backs" kick with boards @ :40 (go 4 @ :45 UDK on stomach in even rounds)
1* x 100 @ 1:45- 25 fly pull with free kick, 75 kick on back (FAST UDK's to the breakout)-
*add 1 x 100 in each round up to 3 (desc), then back down to 1; desc these in the middle rounds 1-2, 1-3, 1-2 again)
Check HR at 7:25a, then...
150 easy drill/skulling by 25's before you get out.
Do an excellent job in school today. Regular workouts next week, but NO WORKOUTS for Sr. Silver the week after that (LCPS Spring Break). Have a great day!
1:00 rest
Talk about Butterfly:
*Exhale through nose
*Lift & Drop your head to breathe in one motion
*Shoulders & Torso press forward & down to keep the dolphin motion going
3 sets of 12 x 25 (1 or 2 rounds with fins):
1-3, fly drill @ :40 (diff drill from round to round)
#4- all kick FAST on back @ :20 (@ :20 even without fins)
Check HR after #12 after each round
After 3rd set...
12 x 75 @ 1:20- 25 fly swim (build), 25 kick free on back (build), 25 breast kick w/boards FAST
1 x 400-
25 choice drill, 50 kick on back easy/FAST by 25's, last 25 from a dive, go FAST UDK as far as you can, then kick FAST to the end
1:00 rest, check HR
Until 7:30a, finish up with...
3 x "out & backs" kick with boards @ :40 (go 4 @ :45 UDK on stomach in even rounds)
1* x 100 @ 1:45- 25 fly pull with free kick, 75 kick on back (FAST UDK's to the breakout)-
*add 1 x 100 in each round up to 3 (desc), then back down to 1; desc these in the middle rounds 1-2, 1-3, 1-2 again)
Check HR at 7:25a, then...
150 easy drill/skulling by 25's before you get out.
Do an excellent job in school today. Regular workouts next week, but NO WORKOUTS for Sr. Silver the week after that (LCPS Spring Break). Have a great day!
Wednesday Afternoon, April 3, 2019- PM Jr. Gold @ DS
1 x 600- 300/300- all drill on the IM
1:00 rest
Talk about Backstroke drilling, then
12 x 25 in sets of 3:
1&2- sit & spin back drill @ :40
#3- FAST kick on back (UDK's to 8y!) @ :20
6 x 75 @ 1:20- 25 breast kick on back, 50 fist free br3, then...
Swim as you feel for 10-12 minutes- mix up the drilling & some kicking; then check HR
1:00 rest
3 sets of:
3 x 50 swim @ :55*- fly/free, then back/free, the breast/free by 50's
1 x 150 kick IM order/free by 25's- middle 50 on back (UDK's!), others with boards; get time & desc 1-3
:30 rest between sets
4 sets of:
4 x 25 @ :40 kick with boards-
1-build to FAST
2- 15/10
3- all kick FAST @ :20
4- 15/10
1 x 50 kick FAST for time on back @ 1:00
2 x 25 swim (NO FREE in even rounds) @ :40- build, then 15/10 by 25's
1 x 150 swim desc the 3 x 50 to something JUICY, @ 2:30
No extra rest between sets, check HR when you can.
Warmdown a bit before you get out. Do an excellent job with your HW tonight- make sure the 4thQ is off to a good start. More drilling tomorrow, not the usual Race Day. Please remind your parents about the Drylands Meet&Greet on Saturday. Have a great day!
1:00 rest
Talk about Backstroke drilling, then
12 x 25 in sets of 3:
1&2- sit & spin back drill @ :40
#3- FAST kick on back (UDK's to 8y!) @ :20
6 x 75 @ 1:20- 25 breast kick on back, 50 fist free br3, then...
Swim as you feel for 10-12 minutes- mix up the drilling & some kicking; then check HR
1:00 rest
3 sets of:
3 x 50 swim @ :55*- fly/free, then back/free, the breast/free by 50's
1 x 150 kick IM order/free by 25's- middle 50 on back (UDK's!), others with boards; get time & desc 1-3
:30 rest between sets
4 sets of:
4 x 25 @ :40 kick with boards-
1-build to FAST
2- 15/10
3- all kick FAST @ :20
4- 15/10
1 x 50 kick FAST for time on back @ 1:00
2 x 25 swim (NO FREE in even rounds) @ :40- build, then 15/10 by 25's
1 x 150 swim desc the 3 x 50 to something JUICY, @ 2:30
No extra rest between sets, check HR when you can.
Warmdown a bit before you get out. Do an excellent job with your HW tonight- make sure the 4thQ is off to a good start. More drilling tomorrow, not the usual Race Day. Please remind your parents about the Drylands Meet&Greet on Saturday. Have a great day!
Tuesday, April 2, 2019
Wednesday Morning, April 2019- AM&PM Sr. Silver @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back- by 25's
1:00 rest
2 sets of (1st set IM, 2nd set is 4th best stroke- NO FREE):
3 x 100 @ 1:45- 25 fly pull with free kick, 75 drill/kick/drill by 25's
1 x 150 @ 2:30 swim/kick on back by 25's, desc the 50's 1-3 (1st set go IM order by 50's)
No rest between sets, check HR after 2nd set.
At least 3 rounds of:
1 x 50 swim fly/free by 25's @ :55*
1 x 50 swim back/free by 25's @ :55*
1 x 50 swim breast/free by 25's @ :55*
1 x 50 swim/kick by 25's freestyle @ :55*
3 x 75 kick @ 1:30* desc 1-3; 25 kick with boards, 50 kick on back, small FAST UDK's to 8y
*Interval gets :05 FASTER in each round; if everybody makes it through 3 rounds, try a 4th round @ :40 and the 75's @ 1:15
Check HR after last 75 in each round, but no additional rest between sets (except 1:00 rest after 3rd set).
With boards, finish up with...
(At least three sets of, should get four):
4 x 25 kick as follows:
1- kick with boards build to FAST finish @ :40
2- 15y kick with boards FAST, 10y kick easy
3- all kick FAST with boards @ :20! (Hustle here!)
4- 15y kick with boards FAST, 10y easy kick
1 x 50 kick on back FAST for time @ 1:00- focus on UDK's to 8y
2 x 25 swim @ :40- #1 is build to FAST, #2 is 15 FAST/10 easy
1 x 150 swim (same stroke as 2 x 25's above), descend the 3 x 50 to something JUICY!
1:00 rest between sets, check HR
At 7:15a do a 100 easy drill then get out. Do an excellent job in school today and get excited to race LCM. Have a great day!
1:00 rest
2 sets of (1st set IM, 2nd set is 4th best stroke- NO FREE):
3 x 100 @ 1:45- 25 fly pull with free kick, 75 drill/kick/drill by 25's
1 x 150 @ 2:30 swim/kick on back by 25's, desc the 50's 1-3 (1st set go IM order by 50's)
No rest between sets, check HR after 2nd set.
At least 3 rounds of:
1 x 50 swim fly/free by 25's @ :55*
1 x 50 swim back/free by 25's @ :55*
1 x 50 swim breast/free by 25's @ :55*
1 x 50 swim/kick by 25's freestyle @ :55*
3 x 75 kick @ 1:30* desc 1-3; 25 kick with boards, 50 kick on back, small FAST UDK's to 8y
*Interval gets :05 FASTER in each round; if everybody makes it through 3 rounds, try a 4th round @ :40 and the 75's @ 1:15
Check HR after last 75 in each round, but no additional rest between sets (except 1:00 rest after 3rd set).
With boards, finish up with...
(At least three sets of, should get four):
4 x 25 kick as follows:
1- kick with boards build to FAST finish @ :40
2- 15y kick with boards FAST, 10y kick easy
3- all kick FAST with boards @ :20! (Hustle here!)
4- 15y kick with boards FAST, 10y easy kick
1 x 50 kick on back FAST for time @ 1:00- focus on UDK's to 8y
2 x 25 swim @ :40- #1 is build to FAST, #2 is 15 FAST/10 easy
1 x 150 swim (same stroke as 2 x 25's above), descend the 3 x 50 to something JUICY!
1:00 rest between sets, check HR
At 7:15a do a 100 easy drill then get out. Do an excellent job in school today and get excited to race LCM. Have a great day!
Tuesday Evening, April 2, 2019- Sr. Silver PM @ DS
1 x 600- 300/300- mix up the IM
1:00 rest
2 sets of, all @ :10 rest
1 x 150 drill/kick by 25's
2 x 100 drill /swim by 25's
3 x 50 swim/kick by 25's- swim/kick by 25's, desc 1-3
1st set free, 2nd set primary stroke NO FREE
1:00 rest after 2nd set, check HR
12 x 75 as follows:
2- 25 drill, 50 swim free br3 @ 1:15- FAST TURN
2- 25 drill, 50 swim primary stroke @ 1:25, FAST TURN
2- all kick, 25 with boards, 50 on back desc 1-2 @ 1:40
Check HR after #12
3 x 5 minute swims with shnorkels @ 1:00 rest- keep track of yards, try to increase from 1-3 (desc)
If there is time, work on starts until 7:30p.
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race LCM. Tomorrow morning will be Filthy Kicking Wednesday. Have a great day!
Tuesday Afternoon, April 2, 2019- PM Jr. Gold @ DS
1 x 600- 300/300- mix up the IM
1:00 rest
Talk about freestyle: steady head position, hands in line with shoulders & full (even) hip rotation
6 x 100 @ 2:00- 25 drill, 50 kick on back, 25 drill; odds are free (catchup drill), evens are choice drill in primary stroke
12 x 25 @ :45-
1-2, fist free drill br3
#3- kick on back with arms toward ceiling
6 x 25 @ :50- offside free br every stroke
2 x 300- 25 choice free drill (from drills above), then 50 swim free with FAST turns- @ :10 rest
Finish with...
8 x 100 drill free/primary stroke by 50's, all @ :10 rest
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race LCM. Have a great day!
1:00 rest
Talk about freestyle: steady head position, hands in line with shoulders & full (even) hip rotation
6 x 100 @ 2:00- 25 drill, 50 kick on back, 25 drill; odds are free (catchup drill), evens are choice drill in primary stroke
12 x 25 @ :45-
1-2, fist free drill br3
#3- kick on back with arms toward ceiling
6 x 25 @ :50- offside free br every stroke
2 x 300- 25 choice free drill (from drills above), then 50 swim free with FAST turns- @ :10 rest
Finish with...
8 x 100 drill free/primary stroke by 50's, all @ :10 rest
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race LCM. Have a great day!
Tuesday Morning, April 2, 2019- AM Jr. Gold, AM Sr. Silver @ DS
1 x 600- 300/300
1:00 rest
Welcome to the LCM Season!
3 sets of:
12 x 25 as follows:
1-3, free drill (catchup, fist, offside breathing- by round)
#4- kick on back with arms toward ceiling (STREAMLINED!)
2 x 100 @ 2:00-25 kick on back (FAST UDK's!), 50 swim free with FAST turn, 25 kick on back (FAST UDK's!)
No rest between sets, check HR after each round
5 sets of:
4 x 25 kick with boards @ :40-
1- build to FAST
2- 15 FAST, 10 easy
3*- all kick FAST @ :20
4- 15 FAST, 10 easy
1 x 50 kick on back- focus on FAST UDK's to 8y, @ 1:00
1 x 100 all freestyle drill @ 2:00
No rest between sets., check HR after each round.
After 5th round, Jr. Gold gets out for drylands at the deep end
Sr. Silver, until you have to get out, fo through the following:
4 x "out & backs" @ :40 (go to first red buoy in 1st set, 2nd red buoy in 2nd set, 3rd red buoy in 3rd set- but all @ :40)
1 x 50 kick FAST on back @ 1:00- entire 20 yards at the turn end is underwater
No rest between sets, check HR when you can.
Warmdown a bit before you get out. Do an excellent job in school today (4th quarter!) and get excited for the LCM season & ISCA's. Have a great day!
1:00 rest
Welcome to the LCM Season!
3 sets of:
12 x 25 as follows:
1-3, free drill (catchup, fist, offside breathing- by round)
#4- kick on back with arms toward ceiling (STREAMLINED!)
2 x 100 @ 2:00-25 kick on back (FAST UDK's!), 50 swim free with FAST turn, 25 kick on back (FAST UDK's!)
No rest between sets, check HR after each round
5 sets of:
4 x 25 kick with boards @ :40-
1- build to FAST
2- 15 FAST, 10 easy
3*- all kick FAST @ :20
4- 15 FAST, 10 easy
1 x 50 kick on back- focus on FAST UDK's to 8y, @ 1:00
1 x 100 all freestyle drill @ 2:00
No rest between sets., check HR after each round.
After 5th round, Jr. Gold gets out for drylands at the deep end
Sr. Silver, until you have to get out, fo through the following:
4 x "out & backs" @ :40 (go to first red buoy in 1st set, 2nd red buoy in 2nd set, 3rd red buoy in 3rd set- but all @ :40)
1 x 50 kick FAST on back @ 1:00- entire 20 yards at the turn end is underwater
No rest between sets, check HR when you can.
Warmdown a bit before you get out. Do an excellent job in school today (4th quarter!) and get excited for the LCM season & ISCA's. Have a great day!
Monday, April 1, 2019
Monday, April 1, 2019- PM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is drill/kick on back by 50's
1:00 rest
6 x 175 @ 2:40 as follows (odds free, evens primary stroke):
100 25 drill, 50 swim with FAST turn, 25 drill (all one stroke), then 25 kick FAST TOMBSTONE with boards, then 50 kick on back neg split- focus on UDK's to 8y
12 x 25 in sets of 4 as follows:
1-3 fly drill (different by round) @ :40
#4- FAST dolph kick on back- halfway UDK- @ :20
Check HR, then 1:00 rest
24 x 75 @ 1:20 in sets of 3 as follows:
1- 25 swim fly build to FAST, 50 kick on back (UDK's to 8y)
2- 25 swim in primary stroke (NO FREE) build to FAST, then 50 kick breast/choice with boards
3- swim IM @ 1:10
Check HR after #9, :30 extra rest, then continue
1:00 rest after #24, check HR again
If there is time, work on 2-turn 50's from midpool.
Do an excellent job with your HW tonight- make sure you're ready to start the next quarter tomorrow. Get excited for the LCM season & have a great day!
1:00 rest
6 x 175 @ 2:40 as follows (odds free, evens primary stroke):
100 25 drill, 50 swim with FAST turn, 25 drill (all one stroke), then 25 kick FAST TOMBSTONE with boards, then 50 kick on back neg split- focus on UDK's to 8y
12 x 25 in sets of 4 as follows:
1-3 fly drill (different by round) @ :40
#4- FAST dolph kick on back- halfway UDK- @ :20
Check HR, then 1:00 rest
24 x 75 @ 1:20 in sets of 3 as follows:
1- 25 swim fly build to FAST, 50 kick on back (UDK's to 8y)
2- 25 swim in primary stroke (NO FREE) build to FAST, then 50 kick breast/choice with boards
3- swim IM @ 1:10
Check HR after #9, :30 extra rest, then continue
1:00 rest after #24, check HR again
If there is time, work on 2-turn 50's from midpool.
Do an excellent job with your HW tonight- make sure you're ready to start the next quarter tomorrow. Get excited for the LCM season & have a great day!
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