Meet Warmup, then...
RACE DAY!!
Today we went the following:
BROKEN 150 Race for time in primary stroke (50/2 x 25/50, all @ :10 rest), get time & double it
100 easy drill- same stroke as 150
3 x 100 Race in primary stroke @ 2:30- add times together, can you add up to FASTER than your Broken 150 time (times 2)???
200 easy choice drill
3 x 100 Race choice (free or IM) @ 3:00- add times for 300 total
100 easy drill (same stroke as 100's)
BROKEN 150 Race: 3 x 50 @ :10 rest, can you be faster than half your 300 total above?
If there is time...
4 x 75 kick with boards RACE: really tear into these, take :10 rest after the 1st 75, :20 rest after the 2nd 75 and :30 rest after the 3rd 75- can you maintain your speed through the set???
Warmdown a bit before you get out. Do an excellent job in school today & be sure to wear your sunscreen if you have to be outside. Have a great day!
Friday, May 31, 2019
Thursday Afternoon, May 30, 2019- PM Teal @ CM
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is drill/drill/kick on back (focus on UDK's to 8y!)
1:00 rest
4 x 100 @ 1:45- 25 kick on back (UDK's to 8y), 50 choice free drill, 25 kick free head out (hands streamlined)
2 x 125 @ 2:15- 50 ra2 la2 free drill, 75 drill/kick/drill by 25's NO FREE
9 x 50 in sets of 3:
odds- swim/kick NO FREE by 25's @ :50 (or @ :55)
#2- all kick with boards @ :40 (or @ :45)
:30 rest after #3, check HR, then go last 6 x 50
1:00 rest, check HR
Until 6:30pm:
3 x 50 kick with boards desc 1-3 @ 1:10- get time on #3, double it...
1 x BROKEN 100 kick on back @ 2:30- 25/50/25, all @ :10 rest- can you be FASTER than double your 50 time from #3 with boards???
No extra rest between sets, check HR after each round.
Warmdown a bit before you get out. Do an excellent job with your HW tonight and get excited to train OUTSIDE tomorrow morning at One Loudoun. Have a great day!
1:00 rest
4 x 100 @ 1:45- 25 kick on back (UDK's to 8y), 50 choice free drill, 25 kick free head out (hands streamlined)
2 x 125 @ 2:15- 50 ra2 la2 free drill, 75 drill/kick/drill by 25's NO FREE
9 x 50 in sets of 3:
odds- swim/kick NO FREE by 25's @ :50 (or @ :55)
#2- all kick with boards @ :40 (or @ :45)
:30 rest after #3, check HR, then go last 6 x 50
1:00 rest, check HR
Until 6:30pm:
3 x 50 kick with boards desc 1-3 @ 1:10- get time on #3, double it...
1 x BROKEN 100 kick on back @ 2:30- 25/50/25, all @ :10 rest- can you be FASTER than double your 50 time from #3 with boards???
No extra rest between sets, check HR after each round.
Warmdown a bit before you get out. Do an excellent job with your HW tonight and get excited to train OUTSIDE tomorrow morning at One Loudoun. Have a great day!
Tuesday, May 28, 2019
Wednesday Morning, May 29, 2019- TEAL @ Broadlands (LCM)
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is 50 drill, 25 swim, 25 kick on back
1:00 rest
Set-up pool, KEEP YOUR VOICES DOWN!
Quick intro to teammates: swim warmup with somebody you don't know!
3 sets of:
3 x 100 @ 2:10- catchup free drill/choice drill NO FREE
2 x 150 @ 3:15- swim free br3, choice drill in primary stroke, kick on back build to FAST, by 50's
1 x 100 @ 2:00- swim/kick on back by 50's (can be free), get time & desc 1-3
No rest between sets, check HR after 3rd set
1:00 rest
6 rounds of (odd rounds, 50's are on back; even rounds, 50's are with boards):
2 x 50 kick @ 1:15, desc 1-2
1 x 100- kick on back (UDK's! to 8M)/swim free br3 @ 2:10
2 x 50 kick @ 1:05, make the interval!
1 x 100- kick on back (UDK's to 8M!)/swim NO FREE @ 2:10
2 x 50 kick @ :10 rest, both are FAST!
After even rounds...
1 x 300 swim free with shnorkel, desc 1-3 to something JUICY!
1:00 rest after each 300, check HR
Until 7:40a, finish up with...
"Out & backs" in sets of 4 @ :45 (go 4 all kick with boards & backwards ss; then 4 swim/kick with forward ss); be sure to RACE your teammate in the next lane!
Warmdown a bit before you get out to help take out the lanelines. Do an excellent job in school today, drink plenty of water & wear your sunscreen. Tomorrow back at CM in the afternno (5-6:30p). Have a great day!
1:00 rest
Set-up pool, KEEP YOUR VOICES DOWN!
Quick intro to teammates: swim warmup with somebody you don't know!
3 sets of:
3 x 100 @ 2:10- catchup free drill/choice drill NO FREE
2 x 150 @ 3:15- swim free br3, choice drill in primary stroke, kick on back build to FAST, by 50's
1 x 100 @ 2:00- swim/kick on back by 50's (can be free), get time & desc 1-3
No rest between sets, check HR after 3rd set
1:00 rest
6 rounds of (odd rounds, 50's are on back; even rounds, 50's are with boards):
2 x 50 kick @ 1:15, desc 1-2
1 x 100- kick on back (UDK's! to 8M)/swim free br3 @ 2:10
2 x 50 kick @ 1:05, make the interval!
1 x 100- kick on back (UDK's to 8M!)/swim NO FREE @ 2:10
2 x 50 kick @ :10 rest, both are FAST!
After even rounds...
1 x 300 swim free with shnorkel, desc 1-3 to something JUICY!
1:00 rest after each 300, check HR
Until 7:40a, finish up with...
"Out & backs" in sets of 4 @ :45 (go 4 all kick with boards & backwards ss; then 4 swim/kick with forward ss); be sure to RACE your teammate in the next lane!
Warmdown a bit before you get out to help take out the lanelines. Do an excellent job in school today, drink plenty of water & wear your sunscreen. Tomorrow back at CM in the afternno (5-6:30p). Have a great day!
Tuesday Afternoon, May 28, 2019- Teal @ CM
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is drill/kick on back by 50's
1:00 rest
With fins:
4 x 50 @ 1:00- 25 fly pull with free kick, 25 dolph kick on side (UDK to 8y!)
12 x 25 in sets of 3 as follows:
1-2, "blow it out the back" drill @ :45
#3- FAST dolphin kick on back @ :20 (UDK to 1/2 way)
6 x 75 @ 1:20-
25 swim fly build to FAST
25 choice fly drill
25 kick on back with arms towards ceiling
1:00 rest after #6, check HR & take fins off
300 as follows:
25 choice fly drill- get out
25 swim fly FROM A DIVE, build to FAST finish
25 breast kick on back
25 kick choice on back FROM A DIVE build to FAST
1:00 rest, check HR again
24 x 50 @ :50 (or @ :55, but go 20 x 50 if going @ :55)-
1- swim fly/kick free on back by 25's
2&3, swim back/breast by 25's (tempo on back, kick on breast)
#4- all kick FAST with boards
No rest between sets of 4, check HR after 24 (or 20)
1:00 rest
Until 6:30, finish up with...
50 kick 1 FAST 1 easy as follows
12 with boards, then 12 on back @ :55
8 with boards, then 8 on back @ :50
6 with boards, then 6 on back @ :45
:30 extra rest, get ready...
4 with boards, then 4 on back @ :40!!
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for workout tomorrow morning- OUTSIDE AT BROADLANDS (5a). Have a great day!
1:00 rest
With fins:
4 x 50 @ 1:00- 25 fly pull with free kick, 25 dolph kick on side (UDK to 8y!)
12 x 25 in sets of 3 as follows:
1-2, "blow it out the back" drill @ :45
#3- FAST dolphin kick on back @ :20 (UDK to 1/2 way)
6 x 75 @ 1:20-
25 swim fly build to FAST
25 choice fly drill
25 kick on back with arms towards ceiling
1:00 rest after #6, check HR & take fins off
300 as follows:
25 choice fly drill- get out
25 swim fly FROM A DIVE, build to FAST finish
25 breast kick on back
25 kick choice on back FROM A DIVE build to FAST
1:00 rest, check HR again
24 x 50 @ :50 (or @ :55, but go 20 x 50 if going @ :55)-
1- swim fly/kick free on back by 25's
2&3, swim back/breast by 25's (tempo on back, kick on breast)
#4- all kick FAST with boards
No rest between sets of 4, check HR after 24 (or 20)
1:00 rest
Until 6:30, finish up with...
50 kick 1 FAST 1 easy as follows
12 with boards, then 12 on back @ :55
8 with boards, then 8 on back @ :50
6 with boards, then 6 on back @ :45
:30 extra rest, get ready...
4 with boards, then 4 on back @ :40!!
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for workout tomorrow morning- OUTSIDE AT BROADLANDS (5a). Have a great day!
Thursday, May 23, 2019
Friday Morning, May 24, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS
Meet Warmup, then...
RACE DAY!!
Today we went the following:
6 x 75 RACE IM (fly/back/breast) from a dive @ 3:00 (2 groups, one group every 1:30)- get avg time
BROKEN 150 from a dive- 75 fly/back/breast, :10 rest, 50 breast/back, :10 rest, 25 fly- can you be within :03 of your average time times 2 from the 6 x 75's???
300 easy drill
6 x 100 RACE freestyle from a dive @ 4:00 (2 groups, 1 group every 2:00)- get avg time
1 x 175 RACE from a dive freestyle- can you be faster than your avg time times 2 from the 6 x 100?
300 easy drill
4 x 50 kick choice RACE with boards @ :10 rest- get time
BROKEN 200 Kick RACE: 75 with boards, :10 rest, 50 on back, :10 rest, 75 with boards- can you be FASTER than add-up time from 4 x 50's?
4 x 50 kick on back RACE @ :10 rest- get time
BROKEN 175 kick with boards- 100 IM, :10 rest, 75 in primary stroke- can you be FASTER than total time from Broken 200?
BROKEN 200 kick on back RACE- 75/50/75, all @ :10 rest
GUT CHECK: 100 kick RACE for time with boards, can you be FASTER than one half your Broken 200 Kick time above???
Warmdown a bit before you get out. Do an excellent job in school today and get excited to train outside, NEXT WEEK! Wear your sunscreen this weekend and drink lots of water. If you have any questions about the schedule have your parents text or email me. Have a great day!
RACE DAY!!
Today we went the following:
6 x 75 RACE IM (fly/back/breast) from a dive @ 3:00 (2 groups, one group every 1:30)- get avg time
BROKEN 150 from a dive- 75 fly/back/breast, :10 rest, 50 breast/back, :10 rest, 25 fly- can you be within :03 of your average time times 2 from the 6 x 75's???
300 easy drill
6 x 100 RACE freestyle from a dive @ 4:00 (2 groups, 1 group every 2:00)- get avg time
1 x 175 RACE from a dive freestyle- can you be faster than your avg time times 2 from the 6 x 100?
300 easy drill
4 x 50 kick choice RACE with boards @ :10 rest- get time
BROKEN 200 Kick RACE: 75 with boards, :10 rest, 50 on back, :10 rest, 75 with boards- can you be FASTER than add-up time from 4 x 50's?
4 x 50 kick on back RACE @ :10 rest- get time
BROKEN 175 kick with boards- 100 IM, :10 rest, 75 in primary stroke- can you be FASTER than total time from Broken 200?
BROKEN 200 kick on back RACE- 75/50/75, all @ :10 rest
GUT CHECK: 100 kick RACE for time with boards, can you be FASTER than one half your Broken 200 Kick time above???
Warmdown a bit before you get out. Do an excellent job in school today and get excited to train outside, NEXT WEEK! Wear your sunscreen this weekend and drink lots of water. If you have any questions about the schedule have your parents text or email me. Have a great day!
Thursday Evening, May 23, 2019- PM Sr. Silver & SR. Gold @ DS
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back (focus on UDK's!)
1:00 rest
6 x 75 as follows:
2 x 75 @ 1:20- kick on back (build)/drill/drill by 25's
2 x 75 @ 1:20- kick on back/drill/kick on back (faster)
2 x 75 @ 1:20- all kick, go 25 choice with boards 50 on back free (focus on UDK's to 8y!)
6 x 100-
odds, all @ 1:40- 25 choice kick/50 drill in primary stroke, 25 choice kick FASTER
evens*- swim 50 free br3, 50 in primary stroke NO FREE
*#2 @ 1:30; #4 @ 1:20; #6 @ 1:10
Check HR, then 1:00 rest
Sr. Silver and any Sr. Gold who swam this morning:
Until 7:30p...
4 x 50 swim at 200 GP @ 1:05
1 x 100 drill (same stroke as 50's) @ 2:00
4 x 50 swim 200 GP @ :10 rest
Check HR, then 1:00 rest
2 rounds primary stroke, 1 round free; 2 rounds primary stroke, 1 round choice
Big H & any Sr. Gold who did NOT swim this morning:
1 x 100 @ 1:40- 25 drill/50 swim-kick (build each)/25 drill; always @ 1:40, always the same
2 x 125 @ 1:50*- 25 swim primary stroke (same stroke as 100 above) build, 100 swim neg split free br3/5 by 50's
Go 1 x 100/2 x 125 @ 1:50; then
1 x 100/2 x 125 @ 1:45;
1 x 100/2 x 125 @ 1:40;
1 x 100/2 x 125 @ 1:35;
1 x 100/2 x 125 @ 1:30;
1:00 rest, check HR
1 x 100/2 x 125 @ 1:25
Check HR again, then...
Warmdown with 6 x 50 @ 1:00- speedplay
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to train OUTSIDE. One last SCY Race Day tomorrow morning- "get your mind right" for it! Have a great day!
1:00 rest
6 x 75 as follows:
2 x 75 @ 1:20- kick on back (build)/drill/drill by 25's
2 x 75 @ 1:20- kick on back/drill/kick on back (faster)
2 x 75 @ 1:20- all kick, go 25 choice with boards 50 on back free (focus on UDK's to 8y!)
6 x 100-
odds, all @ 1:40- 25 choice kick/50 drill in primary stroke, 25 choice kick FASTER
evens*- swim 50 free br3, 50 in primary stroke NO FREE
*#2 @ 1:30; #4 @ 1:20; #6 @ 1:10
Check HR, then 1:00 rest
Sr. Silver and any Sr. Gold who swam this morning:
Until 7:30p...
4 x 50 swim at 200 GP @ 1:05
1 x 100 drill (same stroke as 50's) @ 2:00
4 x 50 swim 200 GP @ :10 rest
Check HR, then 1:00 rest
2 rounds primary stroke, 1 round free; 2 rounds primary stroke, 1 round choice
Big H & any Sr. Gold who did NOT swim this morning:
1 x 100 @ 1:40- 25 drill/50 swim-kick (build each)/25 drill; always @ 1:40, always the same
2 x 125 @ 1:50*- 25 swim primary stroke (same stroke as 100 above) build, 100 swim neg split free br3/5 by 50's
Go 1 x 100/2 x 125 @ 1:50; then
1 x 100/2 x 125 @ 1:45;
1 x 100/2 x 125 @ 1:40;
1 x 100/2 x 125 @ 1:35;
1 x 100/2 x 125 @ 1:30;
1:00 rest, check HR
1 x 100/2 x 125 @ 1:25
Check HR again, then...
Warmdown with 6 x 50 @ 1:00- speedplay
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to train OUTSIDE. One last SCY Race Day tomorrow morning- "get your mind right" for it! Have a great day!
Thursday Afternoon, May 23, 2019- PM Jr. Gold @ DS
Meet Warmup, then...
RACE DAY!!
4 x 75 RACE from a dive @ 2:30- two groups, get avg time (IM)
BROKEN 150 RACE (75-50-25, all @ :10 rest)
4 x 100 RACE from a dive @ 3:30- two groups, get avg time (freestyle)
BROKEN 200 RACE from a dive (4 x 50 @ :10 rest)
4 x 50 RACE from a dive @ 2:00- two groups, get avg time (primary stroke, no free)
BROKEN 100 RACE from a dive (25/50/25, all @ :10 rest)
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to train OUTSIDE next week. Have a great day!
RACE DAY!!
4 x 75 RACE from a dive @ 2:30- two groups, get avg time (IM)
BROKEN 150 RACE (75-50-25, all @ :10 rest)
4 x 100 RACE from a dive @ 3:30- two groups, get avg time (freestyle)
BROKEN 200 RACE from a dive (4 x 50 @ :10 rest)
4 x 50 RACE from a dive @ 2:00- two groups, get avg time (primary stroke, no free)
BROKEN 100 RACE from a dive (25/50/25, all @ :10 rest)
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to train OUTSIDE next week. Have a great day!
Thursday Morning, May 23, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- go drill/kick on back by 50's
1:00 rest
2 sets of:
2 x 75 drill/kick on back (build)/drill @ 1:20
2 x 75 all kick on back desc 1-2 @ 1:20- focus on UDK's to 8y (w/boards in 2nd set)
No rest between sets, check HR after 2nd set, then 1:00 rest
Jr. Gold:
2 x 100 @ 1:45 (always the same)- 25 drill, 50 swim/kick (build both), 25 drill
2 x 125 @ 2:00- 25 swim (same stroke as the 100's above), 100 swim neg split free br 3/5 by 50's
2 x 100's/3 x 125 @ 1:55
2 x 100/4 x 125 @ 1:50
2 x 100/5 x 125 @ 1:45
2 x 100/6 x 125 @ 1:40
1:00 rest, check HR
Until 7a, finish up with...
4 x 50 swim at 200 GP @ 1:05
100 drill @ 1:40
4 x 50 swim at 200 GP @ :10 rest
Check HR then 1 x 50 easy drill @2:00
No extra rest between sets, go 2 sets primary stroke then 1 set choice
Seniors-
2 x 100 @ 1:40 (always the same)- 25 drill, 50 swim/kick (build each), 25 drill
2 x 125 @ 1:50- 25 swim same stroke as 100's above, 100 swim neg split free br 3/5 by 50's
2 x 100/3 x 125 @ 1:45
2 x 100/4 x 125 @ 1:40
2 x 100/5 x 125 @ 1:35
2 x 100/6 x 125 @ 1:30
1:00 rest, check HR
Until 7:30a, finish up with your choice of:
LONG SWIM-
100 IM (freestyle is kick on back)/100 swim neg split free
150 IM- 25 fly, 50 back, 50 breast, 25 kick free/100 swim free br 3 neg split
200 IM- 25 fly, 75 swim back, 75 swim breast, 25 kick free/100 swim neg split free br 3
250 IM- add 25 to back & breast, rest stays the same/100 swim free neg split br3
300 IM- add 25 to back & breast, rest stay the same/100 swim free neg split br3
350 IM- 25 swim fly, 150 swim back, 150 swim breast, 25 kick free/ 100 swim free br3 neg split
1:00 rest, check HR; warmdown with 8 x 50's speedplay
OR...
Pace set as above (4 x 50 GP @ 1:05, 100 drill @ 2:00, 4 x 50 GP @ :10 rest); go 2 rounds primary stroke, 1 round choice
Warmdown a bit before you get out. Do an excellent job in school today & get excited for RACE DAY tomorrow. Have a great day!
1:00 rest
2 sets of:
2 x 75 drill/kick on back (build)/drill @ 1:20
2 x 75 all kick on back desc 1-2 @ 1:20- focus on UDK's to 8y (w/boards in 2nd set)
No rest between sets, check HR after 2nd set, then 1:00 rest
Jr. Gold:
2 x 100 @ 1:45 (always the same)- 25 drill, 50 swim/kick (build both), 25 drill
2 x 125 @ 2:00- 25 swim (same stroke as the 100's above), 100 swim neg split free br 3/5 by 50's
2 x 100's/3 x 125 @ 1:55
2 x 100/4 x 125 @ 1:50
2 x 100/5 x 125 @ 1:45
2 x 100/6 x 125 @ 1:40
1:00 rest, check HR
Until 7a, finish up with...
4 x 50 swim at 200 GP @ 1:05
100 drill @ 1:40
4 x 50 swim at 200 GP @ :10 rest
Check HR then 1 x 50 easy drill @2:00
No extra rest between sets, go 2 sets primary stroke then 1 set choice
Seniors-
2 x 100 @ 1:40 (always the same)- 25 drill, 50 swim/kick (build each), 25 drill
2 x 125 @ 1:50- 25 swim same stroke as 100's above, 100 swim neg split free br 3/5 by 50's
2 x 100/3 x 125 @ 1:45
2 x 100/4 x 125 @ 1:40
2 x 100/5 x 125 @ 1:35
2 x 100/6 x 125 @ 1:30
1:00 rest, check HR
Until 7:30a, finish up with your choice of:
LONG SWIM-
100 IM (freestyle is kick on back)/100 swim neg split free
150 IM- 25 fly, 50 back, 50 breast, 25 kick free/100 swim free br 3 neg split
200 IM- 25 fly, 75 swim back, 75 swim breast, 25 kick free/100 swim neg split free br 3
250 IM- add 25 to back & breast, rest stays the same/100 swim free neg split br3
300 IM- add 25 to back & breast, rest stay the same/100 swim free neg split br3
350 IM- 25 swim fly, 150 swim back, 150 swim breast, 25 kick free/ 100 swim free br3 neg split
1:00 rest, check HR; warmdown with 8 x 50's speedplay
OR...
Pace set as above (4 x 50 GP @ 1:05, 100 drill @ 2:00, 4 x 50 GP @ :10 rest); go 2 rounds primary stroke, 1 round choice
Warmdown a bit before you get out. Do an excellent job in school today & get excited for RACE DAY tomorrow. Have a great day!
Wednesday, May 22, 2019
Wednesday Afternoon, May 22, 2019- PM Jr. Gold @ DS
1 x 600- 300swim freestyle, 300 reverse IM drill- go drill/kick on back by 50's
1:00 rest
14 x 75 as follows:
odds- 25 breast kick with boards (feel glide), 50 choice drill- different drill each odd 75
evens- IM kick by 25's, fly with boards, free/breast on back (UDK's! to 8y)
9 x 100 as follows:
odds- swim free br 3/5 by 50's- desc 1-5, @ 1:30
evens- kick on back/with boards by 50's FAST @ 1:40
1:00 rest, check HR
Filthy Kicking Wednesday- last one inside!
8 sets of:
3 x 50 kick as follows:
odds- choice kick on back @ :50, focus on UDK's
#2- all out FAST with boards @ :40
1 x 150 FAST for time- 100 kick with boards, 50 swim in primary stroke (target 200 GP here)
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 train outside NEXT WEEK. Have a great day!
1:00 rest
14 x 75 as follows:
odds- 25 breast kick with boards (feel glide), 50 choice drill- different drill each odd 75
evens- IM kick by 25's, fly with boards, free/breast on back (UDK's! to 8y)
9 x 100 as follows:
odds- swim free br 3/5 by 50's- desc 1-5, @ 1:30
evens- kick on back/with boards by 50's FAST @ 1:40
1:00 rest, check HR
Filthy Kicking Wednesday- last one inside!
8 sets of:
3 x 50 kick as follows:
odds- choice kick on back @ :50, focus on UDK's
#2- all out FAST with boards @ :40
1 x 150 FAST for time- 100 kick with boards, 50 swim in primary stroke (target 200 GP here)
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 train outside NEXT WEEK. Have a great day!
Tuesday, May 21, 2019
Wednesday Morning, May 22, 2019- AM & PM Sr. Silver @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- go drill/drill/kick on back by 25's
1:00 rest
Welcome to Filthy Kicking Wednesday- the last one before we move outside!
1 x 300 @ 5:00- 50 ra2 la2 free drill, 25 breast kick on back, focus on UDK's
1 x 200 @ 3:30- 25 kick free head out (hands streamlined out front), 25 choice drill NO FREE
3 x 100 @ 1:40- 25 dolph kick on side (face scoreboard), 75 drill/kick on back/drill by 25's in 4th best stroke
1 x 200 @ 3:30- 25 kick on back with arms pointed toward ceiling, 25 swim choice build
1 x 300- 50 choice kick on back (UDK's to 8y), 50 kick breast/free by 25's with boards- desc 100's 1-3 to something juicy!
1:00 rest, check HR
Different partner for each set-
6 sets of:
3 x 100 kick IM order (by 25's) with boards @ 1:45, last 25 is TOMBSTONE! Go :02 apart and try to catch your partner (adjust interval if necessary, but only by :05 or :10 seconds). If you catch your partner, then they have to go a 100 IM swim for time at the end of the set!
1 x 50 kick/swim by 25's RACE- go side by side on this and pick a stroke for the swim (focus on UDK's to 8y). Go one group at a time in each lane, after everybody has gone, get ready for...
1 x 75 swim free RACE- try to go everybody at the same time; if there are more than 10 people, go 2 heats
Get time & check HR after 75, then get ready for the 100 IM (for anybody who was caught by their partner on the 100's) from a dive. Then easy drill back to the bulkhead end to start the next set.
Do an excellent job with the "6 sets of" and be sure to switch up your partner from round to round. Warmdown a bit before you get out and do an excellent job in school today. Get excited to train outside & thanks Andrea for running workout this morning. Have a great day!
1:00 rest
Welcome to Filthy Kicking Wednesday- the last one before we move outside!
1 x 300 @ 5:00- 50 ra2 la2 free drill, 25 breast kick on back, focus on UDK's
1 x 200 @ 3:30- 25 kick free head out (hands streamlined out front), 25 choice drill NO FREE
3 x 100 @ 1:40- 25 dolph kick on side (face scoreboard), 75 drill/kick on back/drill by 25's in 4th best stroke
1 x 200 @ 3:30- 25 kick on back with arms pointed toward ceiling, 25 swim choice build
1 x 300- 50 choice kick on back (UDK's to 8y), 50 kick breast/free by 25's with boards- desc 100's 1-3 to something juicy!
1:00 rest, check HR
Different partner for each set-
6 sets of:
3 x 100 kick IM order (by 25's) with boards @ 1:45, last 25 is TOMBSTONE! Go :02 apart and try to catch your partner (adjust interval if necessary, but only by :05 or :10 seconds). If you catch your partner, then they have to go a 100 IM swim for time at the end of the set!
1 x 50 kick/swim by 25's RACE- go side by side on this and pick a stroke for the swim (focus on UDK's to 8y). Go one group at a time in each lane, after everybody has gone, get ready for...
1 x 75 swim free RACE- try to go everybody at the same time; if there are more than 10 people, go 2 heats
Get time & check HR after 75, then get ready for the 100 IM (for anybody who was caught by their partner on the 100's) from a dive. Then easy drill back to the bulkhead end to start the next set.
Do an excellent job with the "6 sets of" and be sure to switch up your partner from round to round. Warmdown a bit before you get out and do an excellent job in school today. Get excited to train outside & thanks Andrea for running workout this morning. Have a great day!
Tuesday Evening, May 21, 2019- PM Sr. Silver & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- go drill/kick on back by 50's
1:00 rest
18 x 50's in 3 sets of 6-
2- drill/kick on back by 25's @ 1:00
2- swim/kick on back by 25's @ :50
2- swim free/NO FREE by 25's @ :40
1:00 rest after #18, check HR.
El Presidente- get your mind right for the distance set and READY GO (See if anybody else wants to do that set with you, like Big H).
Everybody else-
4 sets of:
With fins*:
7 x 25 fly drill @ :35 (choice fly drill, but different by round), except #'s 3 & 5 are FAST dolph kick on back @ :20
3 x 25 swim fly desc 1-3 @ :30, except #2 is @ :20
Take fins off...
1 x 75 swim fly FAST for time
When everybody has finished, get right into...
1 x 75 kick on back, desc the 3 x 25's to something JUICY.
1:00 rest between rounds to check HR and put fins back on.
*in 4th round, go without fins!
Until 7:30p, finish up with...
75's pull free with shnorkels & buoys (paddles every 3rd set- okay):
3 @ 1:10 desc 1-3 to what you can
1 @ :50- make the interval.
Warmdown a bit before you get out, do an excellent job with your HW tonight. Get excited to train outside NEXT WEEK. Have a great day!
1:00 rest
18 x 50's in 3 sets of 6-
2- drill/kick on back by 25's @ 1:00
2- swim/kick on back by 25's @ :50
2- swim free/NO FREE by 25's @ :40
1:00 rest after #18, check HR.
El Presidente- get your mind right for the distance set and READY GO (See if anybody else wants to do that set with you, like Big H).
Everybody else-
4 sets of:
With fins*:
7 x 25 fly drill @ :35 (choice fly drill, but different by round), except #'s 3 & 5 are FAST dolph kick on back @ :20
3 x 25 swim fly desc 1-3 @ :30, except #2 is @ :20
Take fins off...
1 x 75 swim fly FAST for time
When everybody has finished, get right into...
1 x 75 kick on back, desc the 3 x 25's to something JUICY.
1:00 rest between rounds to check HR and put fins back on.
*in 4th round, go without fins!
Until 7:30p, finish up with...
75's pull free with shnorkels & buoys (paddles every 3rd set- okay):
3 @ 1:10 desc 1-3 to what you can
1 @ :50- make the interval.
Warmdown a bit before you get out, do an excellent job with your HW tonight. Get excited to train outside NEXT WEEK. Have a great day!
Tuesday Afternoon, May 21, 2019- PM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- go 3 x 100's reverse IM drill, except #2 is kick on back
1:00 rest
3 sets of:
2 x 100 @ 1:45- 50 drill (2nd 25 choice breast drill), 50 kick on back, focus on UDK's to 8y
1 x 150 @ 2:45- 1st 25 is kick w/boards build to FAST, middle 100 is swim/drill by 25's- build 25's swim to a FAST, RACE PACE TURN; last 25 is kick with boards all out FAST
No rest between sets, check HR after 3rd set.
By round, go free, primary, 4th best stroke
6 x 100 odds & evens as follows:
Odds- 4 x 25, odds 15/10 @ :35, then evens are swim build to FAST @ :25
Evens @ 2:00- kick, 50 on back 50 with boards, get time & desc 1-3 to something juicy
1:00 rest after #6, check HR
LONG SWIM-
6 times through
100 IM (25 kick with boards, 50 swim, 25 kick with boards; rotate order through the swim)
100 swim free br 3/5 by 50's & neg split REAL BIG
100 swim/kick on back by 50's in primary stroke- desc this 100 1-3 & 4-6
1:00 rest after 6th time through, check HR
If there is time, finish up with...
50's partner kick relays pick a partner, one goes to the bulkhead end- race 50's kick (IM order by 50's)
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to train OUTSIDE OF DOORS NEXT WEEK. Have a great day!
1:00 rest
3 sets of:
2 x 100 @ 1:45- 50 drill (2nd 25 choice breast drill), 50 kick on back, focus on UDK's to 8y
1 x 150 @ 2:45- 1st 25 is kick w/boards build to FAST, middle 100 is swim/drill by 25's- build 25's swim to a FAST, RACE PACE TURN; last 25 is kick with boards all out FAST
No rest between sets, check HR after 3rd set.
By round, go free, primary, 4th best stroke
6 x 100 odds & evens as follows:
Odds- 4 x 25, odds 15/10 @ :35, then evens are swim build to FAST @ :25
Evens @ 2:00- kick, 50 on back 50 with boards, get time & desc 1-3 to something juicy
1:00 rest after #6, check HR
LONG SWIM-
6 times through
100 IM (25 kick with boards, 50 swim, 25 kick with boards; rotate order through the swim)
100 swim free br 3/5 by 50's & neg split REAL BIG
100 swim/kick on back by 50's in primary stroke- desc this 100 1-3 & 4-6
1:00 rest after 6th time through, check HR
If there is time, finish up with...
50's partner kick relays pick a partner, one goes to the bulkhead end- race 50's kick (IM order by 50's)
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to train OUTSIDE OF DOORS NEXT WEEK. Have a great day!
Tuesday Morning, May 21, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- go 3 x 100 reverse IM drill (#2 kick on back)
1:00 rest
Everybody does 3 sets of:
2 x 100 @ 1:45- drill/kick on back by 50's, focus on UDK's to 8y; 2nd 25 drill is always breaststroke
1 x 150 @ 2:30-
1st & last 25 is always kick w/boards (1st 25 is build, last 25 is all out FAST), middle 100 is swim build to FAST TURN/drill by 25's
No rest between sets, check HR after 3rd set; then...
6 x 100 as follows:
odds- 4 x 25 (15/10 @ :35, then build to FAST @ :25)
evens- kick 50 on back (UDK's!), 50 with boards- desc 1-3 to all out FAST @ 2:00
Check HR, review workout for your group
Jr. Gold
LONG SWIM-
100 IM ("slide") 25 kick/50 swim/25 kick- kick is with boards
100 swim free neg split
100 swim/kick on back by 50's in primary stroke, NO FREE
6 times through
Check HR after 6th round
1:00 rest
Until 7a, finish up with...
7 x 25 @ :35 fly drilling (different by round), except #3&5 are FAST kick on back (UDK to halfway)
3 x 25 swim fly br 1/1 @ :35, except #2 is all FAST @ :25
Fins off...
50 drill @ 1:00
1 x 75 swim FAST fly for time
:30 rest between sets to check HR & put fins back on.
Sr. Gold/Sr. Silver-
Distance set from last Tuesday!
All @ 10:00
7:00 swim, keep track of yardage; check HR at 7:00, then drill to 9:00, check HR again; then at 10:00, go 4 x 100 pace @ 1:40 (pick one pace for the entire set)
7:00 swim (further than 1st round), check HR & drill to 9:00, check HR again; at 10:00 go 5 x 75 @ 1:15 (same pace as 100's)
7:00 swim (further), HR/drill until 9:00, HR; at 10:00 go 6 x 50 swim at pace @ :10 rest
Last 7:00 swim all out FAST- how far can you go?!? Check HR then drill until 9:00, check HR again,
then...
1 x 150 race free for time!
Warmdown a bit before you get out. Do an excellent job in school today and get excited to train outside NEXT WEEK. Have a great day!
1:00 rest
Everybody does 3 sets of:
2 x 100 @ 1:45- drill/kick on back by 50's, focus on UDK's to 8y; 2nd 25 drill is always breaststroke
1 x 150 @ 2:30-
1st & last 25 is always kick w/boards (1st 25 is build, last 25 is all out FAST), middle 100 is swim build to FAST TURN/drill by 25's
No rest between sets, check HR after 3rd set; then...
6 x 100 as follows:
odds- 4 x 25 (15/10 @ :35, then build to FAST @ :25)
evens- kick 50 on back (UDK's!), 50 with boards- desc 1-3 to all out FAST @ 2:00
Check HR, review workout for your group
Jr. Gold
LONG SWIM-
100 IM ("slide") 25 kick/50 swim/25 kick- kick is with boards
100 swim free neg split
100 swim/kick on back by 50's in primary stroke, NO FREE
6 times through
Check HR after 6th round
1:00 rest
Until 7a, finish up with...
7 x 25 @ :35 fly drilling (different by round), except #3&5 are FAST kick on back (UDK to halfway)
3 x 25 swim fly br 1/1 @ :35, except #2 is all FAST @ :25
Fins off...
50 drill @ 1:00
1 x 75 swim FAST fly for time
:30 rest between sets to check HR & put fins back on.
Sr. Gold/Sr. Silver-
Distance set from last Tuesday!
All @ 10:00
7:00 swim, keep track of yardage; check HR at 7:00, then drill to 9:00, check HR again; then at 10:00, go 4 x 100 pace @ 1:40 (pick one pace for the entire set)
7:00 swim (further than 1st round), check HR & drill to 9:00, check HR again; at 10:00 go 5 x 75 @ 1:15 (same pace as 100's)
7:00 swim (further), HR/drill until 9:00, HR; at 10:00 go 6 x 50 swim at pace @ :10 rest
Last 7:00 swim all out FAST- how far can you go?!? Check HR then drill until 9:00, check HR again,
then...
1 x 150 race free for time!
Warmdown a bit before you get out. Do an excellent job in school today and get excited to train outside NEXT WEEK. Have a great day!
Monday, May 20, 2019
Monday Afternoon, May 20, 2019- PM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- go drill/kick on back by 50's
1:00 rest
4 x 75 @ 1:25- 25 breast kick on back (keep knees at surface & drop feet down), 50 choice drill
4 x 75 @ 1:20- kick on back/drill/kick on back FASTER (focus on UDK's)
4 x 75 all kick @ 1:15- 1st & last 25's are with boards, #2 is on back- desc 1-4 to something JUICY!
Check HR, then...
1 x 150 choice kick on back (UDK's to 8y)/choice skulling by 25's
1:00 rest
7 x 50 kick @ 1:10- odds are FAST with boards, evens- choice on back focus on UDK's & neg split
Get avg time for FAST 50's above & double it...
BROKEN 100 kick, 25/50/25 all kick with boards @ :10 rest- how close can you come to your avg time from the 50's?
1 x 150 swim free br3 @ 2:00- get your time (@ 2:10- Jr.S)
Check HR, then :30 rest
7 x 50 kick as above, but all in primary stroke @ :10 rest- how fast can you keep the odd 50's kick???
BROKEN 100 kick, 50/2 x 25- all with boards @ :10 rest, all in primary stroke (can you match your avg time per 50 (from above) times 2?!?
2 x 150 swim free br 3 @ 2:10 desc 1-2 to what you can, get time & HR after #2
Check HR, then :30 rest
7 x 50 kick as follows:
All @ :55, odds are kick choice on back (neg split)- focus on UDK's; evens are kick/swim (then swim/kick) with boards on the kick part- all FAST
BROKEN 100 IM kick for time- 25 fly kick, 25 free kick, 50 kick on back (breats/free by 25's)- get time & check HR
3 x 150 @ 2:20 swim free desc 1-3 to all out JUICY!
Check HR, then 1:00 rest
Until 6:30p, finish up with...
4 x "Out & Back's" kick w/boards, PARTNER style- go 2 at a time @ :40, forward ss at 10y
1 x 100 also partner style- 75 kick on back (focus on UDK's), then last 25 is swim FROM A DIVE- all RACING YOUR PARTNER
:30 rest between rounds- check HR & let everybody regroup.
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to train outside of doors NEXT WEEK. Have a great day!
1:00 rest
4 x 75 @ 1:25- 25 breast kick on back (keep knees at surface & drop feet down), 50 choice drill
4 x 75 @ 1:20- kick on back/drill/kick on back FASTER (focus on UDK's)
4 x 75 all kick @ 1:15- 1st & last 25's are with boards, #2 is on back- desc 1-4 to something JUICY!
Check HR, then...
1 x 150 choice kick on back (UDK's to 8y)/choice skulling by 25's
1:00 rest
7 x 50 kick @ 1:10- odds are FAST with boards, evens- choice on back focus on UDK's & neg split
Get avg time for FAST 50's above & double it...
BROKEN 100 kick, 25/50/25 all kick with boards @ :10 rest- how close can you come to your avg time from the 50's?
1 x 150 swim free br3 @ 2:00- get your time (@ 2:10- Jr.S)
Check HR, then :30 rest
7 x 50 kick as above, but all in primary stroke @ :10 rest- how fast can you keep the odd 50's kick???
BROKEN 100 kick, 50/2 x 25- all with boards @ :10 rest, all in primary stroke (can you match your avg time per 50 (from above) times 2?!?
2 x 150 swim free br 3 @ 2:10 desc 1-2 to what you can, get time & HR after #2
Check HR, then :30 rest
7 x 50 kick as follows:
All @ :55, odds are kick choice on back (neg split)- focus on UDK's; evens are kick/swim (then swim/kick) with boards on the kick part- all FAST
BROKEN 100 IM kick for time- 25 fly kick, 25 free kick, 50 kick on back (breats/free by 25's)- get time & check HR
3 x 150 @ 2:20 swim free desc 1-3 to all out JUICY!
Check HR, then 1:00 rest
Until 6:30p, finish up with...
4 x "Out & Back's" kick w/boards, PARTNER style- go 2 at a time @ :40, forward ss at 10y
1 x 100 also partner style- 75 kick on back (focus on UDK's), then last 25 is swim FROM A DIVE- all RACING YOUR PARTNER
:30 rest between rounds- check HR & let everybody regroup.
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to train outside of doors NEXT WEEK. Have a great day!
Monday Morning, May 20, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- go drill/drill/skulling by 25's
1:00 rest
4 x 75 @ 1:20- 25 kick on back (UDK's to 8y, then build), 50 choice drill
4 x 75 @ 1:15- kick/drill/kick (faster) by 25's
4 x 75 @ 1:10- all kick, go 25 dolph kick with boards # 50 kick choice on back- focus on UDK's to 8y & desc 1-4 to something juicy
Check HR, then...
1 x 150 kick/skulling by 25's
1:00 rest, check HR again
Everybody together...
9 x 50 kick @ 1:00 (odds FAST with boards, evens choice on back)- keep track of avg for odds
1 x BROKEN 150 kick with boards- 3 x 50 with boards, all @ :10 rest (same kick as odd 50's above)
:30 rest, check HR
1 x 150 swim free @ 1:45 (Jr. Gold @ 1:55)- get time & check HR
1:00 rest
9 x 50 kick @ :10 rest, odds- FAST w/boards in primary stroke, evens- choice on back (UDK's!)
1 x BROKEN 150 kick- 3 x 50 @ :10 rest, odd 50's w/boards, #2 on back- all in primary stroke
2 x 150 swim free desc 1-2 @ 1:50 (Jr. Gold @ 2:00)- get time & check HR
1:00 rest
9 x 50 kick @ :45 (Jr. Gold @ :50)- odds FAST choice on back, evens kick/swim (or swim/kick- alternate)
1 x BROKEN 150 kick with boards: 25 free/50 primary/75 IM- all @ :10 rest
3 x 150 swim free br3 desc 1-3 @ 1:55 (Jr. Gold @ 2:05)- #3 should be MAX EFFORT! Check HR
1:00 rest
Until you have to get out, finish up with...,
4 x PARTNER KICK "out & backs" w/boards @ :35 (or :40)- forward ss at 10y, RACE HERE!
1 x 100 PARTNER-STYLE, 75 kick on back FAST, 25 swim choice FROM A DIVE, RACE!
:30 rest between rounds, check HR & get your mind right for the next round!
Warmdown a bit before you get out. Do an excellent job in school today & get excited to train outside of doors NEXT WEEK. Have a great day!
1:00 rest
4 x 75 @ 1:20- 25 kick on back (UDK's to 8y, then build), 50 choice drill
4 x 75 @ 1:15- kick/drill/kick (faster) by 25's
4 x 75 @ 1:10- all kick, go 25 dolph kick with boards # 50 kick choice on back- focus on UDK's to 8y & desc 1-4 to something juicy
Check HR, then...
1 x 150 kick/skulling by 25's
1:00 rest, check HR again
Everybody together...
9 x 50 kick @ 1:00 (odds FAST with boards, evens choice on back)- keep track of avg for odds
1 x BROKEN 150 kick with boards- 3 x 50 with boards, all @ :10 rest (same kick as odd 50's above)
:30 rest, check HR
1 x 150 swim free @ 1:45 (Jr. Gold @ 1:55)- get time & check HR
1:00 rest
9 x 50 kick @ :10 rest, odds- FAST w/boards in primary stroke, evens- choice on back (UDK's!)
1 x BROKEN 150 kick- 3 x 50 @ :10 rest, odd 50's w/boards, #2 on back- all in primary stroke
2 x 150 swim free desc 1-2 @ 1:50 (Jr. Gold @ 2:00)- get time & check HR
1:00 rest
9 x 50 kick @ :45 (Jr. Gold @ :50)- odds FAST choice on back, evens kick/swim (or swim/kick- alternate)
1 x BROKEN 150 kick with boards: 25 free/50 primary/75 IM- all @ :10 rest
3 x 150 swim free br3 desc 1-3 @ 1:55 (Jr. Gold @ 2:05)- #3 should be MAX EFFORT! Check HR
1:00 rest
Until you have to get out, finish up with...,
4 x PARTNER KICK "out & backs" w/boards @ :35 (or :40)- forward ss at 10y, RACE HERE!
1 x 100 PARTNER-STYLE, 75 kick on back FAST, 25 swim choice FROM A DIVE, RACE!
:30 rest between rounds, check HR & get your mind right for the next round!
Warmdown a bit before you get out. Do an excellent job in school today & get excited to train outside of doors NEXT WEEK. Have a great day!
Sunday, May 19, 2019
Sunday Afternoon, May 19, 2019- Combined Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM drill- go drill/drill/kick on back by 25's
1:00 rest
8 x 75 @ 1:20 as follows-
odds, 25 kick free head (no skulling with hands), 50 choice drill NO FREE
evens, 50 ra2 la2 free drill, 25 kick free on back with arms pointed towards the ceiling
8 x 25 kick with boards, all @ :35-
odds- build to FAST
evens- all out FAST
Go 4 x 25 free, last 4 x 25 NO FREE
8 x 100-
odds, swim free br 3/5 by 50's @ 1:15 (@ 1:20, okay)
evens- swim/kick with boards in primary stroke NO FREE @ 1:45, desc 1-4 to something juicy!
1:00 rest, check HR
3 sets of
9 x 50 kick on back @ :55*, desc 1-3's free, and 4-6 NO FREE; last 3 are choice
1 x 100 kick FAST for time choice with boards @ 1:45
3 x 50 drill in primary stroke @ 1:00
9 x 50 swim in primary stroke @ 1:00-
odds are FAST, evens are DPS
In 3rd set, the 50's kick are @ :50, and the 3 x 50's drill & 9 x 50 swim are choice (freestyle, okay)
Check HR between sets, then 1:00 rest
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. Last week to train inside- make the most of it. Have a great day!
1:00 rest
8 x 75 @ 1:20 as follows-
odds, 25 kick free head (no skulling with hands), 50 choice drill NO FREE
evens, 50 ra2 la2 free drill, 25 kick free on back with arms pointed towards the ceiling
8 x 25 kick with boards, all @ :35-
odds- build to FAST
evens- all out FAST
Go 4 x 25 free, last 4 x 25 NO FREE
8 x 100-
odds, swim free br 3/5 by 50's @ 1:15 (@ 1:20, okay)
evens- swim/kick with boards in primary stroke NO FREE @ 1:45, desc 1-4 to something juicy!
1:00 rest, check HR
3 sets of
9 x 50 kick on back @ :55*, desc 1-3's free, and 4-6 NO FREE; last 3 are choice
1 x 100 kick FAST for time choice with boards @ 1:45
3 x 50 drill in primary stroke @ 1:00
9 x 50 swim in primary stroke @ 1:00-
odds are FAST, evens are DPS
In 3rd set, the 50's kick are @ :50, and the 3 x 50's drill & 9 x 50 swim are choice (freestyle, okay)
Check HR between sets, then 1:00 rest
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. Last week to train inside- make the most of it. Have a great day!
Saturday, May 18, 2019
Saturday Morning, May 18, 2019- Combined Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- go 50 drill, 50 kick on back
1:00 rest
With fins:
18 x 25 as follows in sets of 6
1-2, fly pull free kick @ :35
#3- FAST kick on back @ :20, focus on UDK to halfway
4-5, "blow it out the back" fly drill @ :45
#6- FAST kick on back @ :20
Check HR after #18, then take fins off
12 x 75-
odds, 25 swim fly build to FAST turn, 50 choice @ 1:15
evens- 25 swim fly FAST, 50 kick with boards choice/breast by 25's- press back on breast kick, not down- also @ 1:15
Check HR after #12
6 rounds of:
3 x 100- #'s 1&3 are swim IM (last 25 kick free on back) @ 1:30 (Lanes 9-10 @ 1:40), desc 1-2; #2 is swim free br3 @ 1:05 (Lanes 9-10 @ 1:20, okay; Lane 8 @ 1:15)
2 x 75 @ 1:20- 25 kick with boards, 50 swim, desc 1-2 (Lanes 9-10 @ 1:30, okay)
1 x 150- kick FAST for time as follows:
odd rounds, go straight 150 with boards, except middle 50 is on back, focus on UDK's to 8y
even rounds- go BROKEN, 3 x 50 kick @ :10 rest with boards, middle 50 is always breast or fly kick
:30 rest between sets to regroup, sip some water & get your mind right for the next round
If there is time, go the following until you get out:
75's free with shnorkels & buoys (paddles okay on alternate sets)-
3 @ 1:05 desc 1-3
1 @ :50
Lanes 9-10 can go 3 @ 1:15 desc, then 1 @ 1:00
Warmdown a bit before you get out. Do an excellent job with your drylands today (12&U go 10:30-11:30a, 13&O go 11-12p) and with your HW. Tomorrow night is regular workout at CM (4:30-6p, NO YOGA). Have a great day!
1:00 rest
With fins:
18 x 25 as follows in sets of 6
1-2, fly pull free kick @ :35
#3- FAST kick on back @ :20, focus on UDK to halfway
4-5, "blow it out the back" fly drill @ :45
#6- FAST kick on back @ :20
Check HR after #18, then take fins off
12 x 75-
odds, 25 swim fly build to FAST turn, 50 choice @ 1:15
evens- 25 swim fly FAST, 50 kick with boards choice/breast by 25's- press back on breast kick, not down- also @ 1:15
Check HR after #12
6 rounds of:
3 x 100- #'s 1&3 are swim IM (last 25 kick free on back) @ 1:30 (Lanes 9-10 @ 1:40), desc 1-2; #2 is swim free br3 @ 1:05 (Lanes 9-10 @ 1:20, okay; Lane 8 @ 1:15)
2 x 75 @ 1:20- 25 kick with boards, 50 swim, desc 1-2 (Lanes 9-10 @ 1:30, okay)
1 x 150- kick FAST for time as follows:
odd rounds, go straight 150 with boards, except middle 50 is on back, focus on UDK's to 8y
even rounds- go BROKEN, 3 x 50 kick @ :10 rest with boards, middle 50 is always breast or fly kick
:30 rest between sets to regroup, sip some water & get your mind right for the next round
If there is time, go the following until you get out:
75's free with shnorkels & buoys (paddles okay on alternate sets)-
3 @ 1:05 desc 1-3
1 @ :50
Lanes 9-10 can go 3 @ 1:15 desc, then 1 @ 1:00
Warmdown a bit before you get out. Do an excellent job with your drylands today (12&U go 10:30-11:30a, 13&O go 11-12p) and with your HW. Tomorrow night is regular workout at CM (4:30-6p, NO YOGA). Have a great day!
Thursday, May 16, 2019
Friday Morning, May 17, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS
Meet Warmup, then...
RACE DAY!!
In 2 groups, 2 heats in each group (:10 apart)-
4 rounds of:
2 x 125 RACE from a dive, get time for both & figure average time; this will be different by round
BROKEN 150 (3 x 50 @ :10 rest)- same stroke as 125's, trying be as fast or FASTER than your avg time on the 125's
Go IM, primary stroke, choice and then kick by round (kick is w/boards @ 125's, on back for 150)
Warmdown a bit before you get out. Do an excellent job in school today and get excited to train outside of doors. Have a great day!
RACE DAY!!
In 2 groups, 2 heats in each group (:10 apart)-
4 rounds of:
2 x 125 RACE from a dive, get time for both & figure average time; this will be different by round
BROKEN 150 (3 x 50 @ :10 rest)- same stroke as 125's, trying be as fast or FASTER than your avg time on the 125's
Go IM, primary stroke, choice and then kick by round (kick is w/boards @ 125's, on back for 150)
Warmdown a bit before you get out. Do an excellent job in school today and get excited to train outside of doors. Have a great day!
Thursday Evening, May 16, 2019- PM Sr. Silver & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- go kick/kick/drill by 25's
1:00 rest
3 sets of:
1 x 75 @ 1:15- 25 kick with boards, 50 drill choice
1 x 75 @ 1:15- 25 kick with boards, 50 kick on back
2 x 50 swim (same stroke as 50 drill above) @ :50, desc 1-2
No rest between sets, check HR after 3rd set
Sr. Gold-
With 'Chutes (unzipped), 3 sets of:
:20 vert kick (hold kickboards overhead)- keep board dry!
:20 FAST kick with 'Chutes & boards
1 set fly kick, 1 set breast kick, 1 set free kick
After 3 rounds, check HR, then...
2 x 75 swim free with shnorkels, desc 1-2 @ :10 rest
After 3rd round (of 3 sets of vertical kick)...
Until 7:30p-
Work on starts & FAST breakouts to 15m
Sr. Silver-
2 sets of 7 x 200 from this morning
odds- swim desc 1-4 @ 2:45
evens- all kick, 75/50/75- all @ :10 rest, all FAST with boards
1st set is free, 2nd set is primary stroke NO FREE
Warmdown a bit before you get out. Do an excellent job with your HW tonight and get excited to start training LCM outside of doors. Have a great day!
1:00 rest
3 sets of:
1 x 75 @ 1:15- 25 kick with boards, 50 drill choice
1 x 75 @ 1:15- 25 kick with boards, 50 kick on back
2 x 50 swim (same stroke as 50 drill above) @ :50, desc 1-2
No rest between sets, check HR after 3rd set
Sr. Gold-
With 'Chutes (unzipped), 3 sets of:
:20 vert kick (hold kickboards overhead)- keep board dry!
:20 FAST kick with 'Chutes & boards
1 set fly kick, 1 set breast kick, 1 set free kick
After 3 rounds, check HR, then...
2 x 75 swim free with shnorkels, desc 1-2 @ :10 rest
After 3rd round (of 3 sets of vertical kick)...
Until 7:30p-
Work on starts & FAST breakouts to 15m
Sr. Silver-
2 sets of 7 x 200 from this morning
odds- swim desc 1-4 @ 2:45
evens- all kick, 75/50/75- all @ :10 rest, all FAST with boards
1st set is free, 2nd set is primary stroke NO FREE
Warmdown a bit before you get out. Do an excellent job with your HW tonight and get excited to start training LCM outside of doors. Have a great day!
Thursday Afternoon, May 16, 2019- PM Jr. Gold @ DS
Meet warmup, then...
RACE DAY!!
Today we went three rounds of the following:
2 x 125 race for time- get average time (two groups)
1 x BROKEN 150- 3 x 50 race @ :10 rest- how close can you get to your 125 time?
1st set IM (last 50 on 125 is kick free; 3 x 50 @ :10 rest are fly, back and breast)
2nd set kick IM- go 100 IM plus 1 x 25 kick free for 125; 150 is 50 each of fly/back/breast @ :10 rest
3rd set is primary stroke, NO FREE
Warmdown a bit before you get out & do an excellent job on your HW tonight. Regular workout schedule this weekend if you aren't going to the meet in Cleveland. Have a great day!
RACE DAY!!
Today we went three rounds of the following:
2 x 125 race for time- get average time (two groups)
1 x BROKEN 150- 3 x 50 race @ :10 rest- how close can you get to your 125 time?
1st set IM (last 50 on 125 is kick free; 3 x 50 @ :10 rest are fly, back and breast)
2nd set kick IM- go 100 IM plus 1 x 25 kick free for 125; 150 is 50 each of fly/back/breast @ :10 rest
3rd set is primary stroke, NO FREE
Warmdown a bit before you get out & do an excellent job on your HW tonight. Regular workout schedule this weekend if you aren't going to the meet in Cleveland. Have a great day!
Thursday Morning, May 16, 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 by 25's
1:00 rest
7 x 150 as follows:
50 drill, 25 kick on back (build)- focus on UDK's to 8y, all @ 2:30; except...
#3, 5 & 7 are swim/kick/swim by 50's, desc 1-3 @ 2:15 (kick can be with boards);
Jr. Gold go @ 2:40 & 2:20
Check HR, then finish up with...
18 x 25 in 3 sets of 6 as follows:
1-4, all kick with boards: odds are build @ :40, evens are all FAST @ :20
5-6, easy skulling @ :10 rest- really get a feel for the water on your hands & forearms
1:00 rest after #18, check HR again
2 sets of-
7 x 200's alternating odds & evens (swim & kick)-
odds, swim @ 2:30 free br3 desc 1-4 to something JUICY; go primary stroke @ 3:00 in 2nd round
evens, kick @ 3:30 free with boards, 75/50/75; go primary stroke in 2nd round @ 4:00
1:00 rest between sets, check HR then 100 easy drill
Until 7:30a, finish up with...
3 x 50 swim/kick by 25's desc 1-3 @ :55
1 x 150 swim IM (desc across the set) @ 2:30
3 x 50 swim/kick by 25's @ :45, desc if you can
Check HR between sets, take :30 rest
Warmdown a bit before you get out. Do an excellent job with your exams & schoolwork today, get excited to train outside of doors in just over a week. Have a great day!
1:00 rest
7 x 150 as follows:
50 drill, 25 kick on back (build)- focus on UDK's to 8y, all @ 2:30; except...
#3, 5 & 7 are swim/kick/swim by 50's, desc 1-3 @ 2:15 (kick can be with boards);
Jr. Gold go @ 2:40 & 2:20
Check HR, then finish up with...
18 x 25 in 3 sets of 6 as follows:
1-4, all kick with boards: odds are build @ :40, evens are all FAST @ :20
5-6, easy skulling @ :10 rest- really get a feel for the water on your hands & forearms
1:00 rest after #18, check HR again
2 sets of-
7 x 200's alternating odds & evens (swim & kick)-
odds, swim @ 2:30 free br3 desc 1-4 to something JUICY; go primary stroke @ 3:00 in 2nd round
evens, kick @ 3:30 free with boards, 75/50/75; go primary stroke in 2nd round @ 4:00
1:00 rest between sets, check HR then 100 easy drill
Until 7:30a, finish up with...
3 x 50 swim/kick by 25's desc 1-3 @ :55
1 x 150 swim IM (desc across the set) @ 2:30
3 x 50 swim/kick by 25's @ :45, desc if you can
Check HR between sets, take :30 rest
Warmdown a bit before you get out. Do an excellent job with your exams & schoolwork today, get excited to train outside of doors in just over a week. Have a great day!
Wednesday, May 15, 2019
Wednesday Afternoon, May 15, 2019- PM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- go drill/kick on back by 50's
1:00 rest
8 x 75 as follows:
odds- 25 breast kick on back, build, then 50 choice drill @ 1:20
evens- 50 swim build to FAST turn (some sort of IM transition- NO FREE), then 25 kick FAST @ 1:10
Check HR, then...
12m choice warmup, "swim as you feel," make sure you're ready to kick like a BEAST today!
1:00 rest, check HR again
Until 6:30p...
1 x 100 @ 1:40- choice swim, 3rd 25 is kick FAST with boards
1 x 100 @ 1:30- 75 swim IM, 25 kick free FAST with boards
1 x 100- swim/kick on back by 50's in primary stroke @ 1:25- this is FAST
Extra :20 rest, then...
BROKEN 150 kick with boards- various by rounds, but always @ :10 rest
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 train outside of doors- less than two weeks away. Have a great day!
1:00 rest
8 x 75 as follows:
odds- 25 breast kick on back, build, then 50 choice drill @ 1:20
evens- 50 swim build to FAST turn (some sort of IM transition- NO FREE), then 25 kick FAST @ 1:10
Check HR, then...
12m choice warmup, "swim as you feel," make sure you're ready to kick like a BEAST today!
1:00 rest, check HR again
Until 6:30p...
1 x 100 @ 1:40- choice swim, 3rd 25 is kick FAST with boards
1 x 100 @ 1:30- 75 swim IM, 25 kick free FAST with boards
1 x 100- swim/kick on back by 50's in primary stroke @ 1:25- this is FAST
Extra :20 rest, then...
BROKEN 150 kick with boards- various by rounds, but always @ :10 rest
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 train outside of doors- less than two weeks away. Have a great day!
Wednesday Morning, May 15, 2019- Sr. Silver AM & PM @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- go kick/drill/drill/skulling by 25's
1:00 rest
8 x 75-
odds- 25 kick on back build, 50 choice drill @ 1:20
evens- 25 kick on back FAST, 50 swim some sort of IM transition, but NO FREE @ 1:10
Swim as you feel for 12m, then check HR
1:00 rest, then...
Big, fat, FILTHY 100's...guess them and you don't have to do them!
8 rounds of:
1 x 100 swim choice @ 1:35- except the 3rd 25 is kick FAST with boards
1 x 100 swim IM @ 1:30- except the 4th 25 is kick FAST free with boards
1 x 100 swim/kick on back in primary stroke, NO FREE @ 1:25- hustle here to make this!
:30 rest, check HR & shake out your legs; then...
BROKEN 150 KICK with boards- various by round, but always @ :10 rest, all @ 3:00
No extra rest between sets, check HR after each Broken 150.
Warmdown a bit before you get out. Do an excellent job in school today and get excited to train outside of doors (less then two weeks!). Have a great day!
1:00 rest
8 x 75-
odds- 25 kick on back build, 50 choice drill @ 1:20
evens- 25 kick on back FAST, 50 swim some sort of IM transition, but NO FREE @ 1:10
Swim as you feel for 12m, then check HR
1:00 rest, then...
Big, fat, FILTHY 100's...guess them and you don't have to do them!
8 rounds of:
1 x 100 swim choice @ 1:35- except the 3rd 25 is kick FAST with boards
1 x 100 swim IM @ 1:30- except the 4th 25 is kick FAST free with boards
1 x 100 swim/kick on back in primary stroke, NO FREE @ 1:25- hustle here to make this!
:30 rest, check HR & shake out your legs; then...
BROKEN 150 KICK with boards- various by round, but always @ :10 rest, all @ 3:00
No extra rest between sets, check HR after each Broken 150.
Warmdown a bit before you get out. Do an excellent job in school today and get excited to train outside of doors (less then two weeks!). Have a great day!
Tuesday Evening, May 14, 2019- PM Sr. Silver & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- go drill/drill/skulling by 25's
1:00 rest
Sr. Gold-
3 sets of:
1 x 150 drill/kick by 25's @ 2:40
1* x 50 swim/kick by 25's @ :45 (*add 1 x 50 each round)
1:00 rest after 3rd round, check HR.
4 sets of:
1 x 250 pull free with shnorkel & buoy @ 3:20 (desc these 1-4)
7 x 50 swim free br3- odds @ :45, evens @ :35
Check HR after each round, see if you can hold same time for all 7 x 50's
Finish up with...
12 x 50 speedplay @ 1:00- 4 free, 4 primary, 4 choice
Sr. Silver-
2 sets of:
6 x 50- odds drill/kick (build) by 25's @ 1:00, then evens are swim (build)/kick by 25's @ :45
6 x 25- odds are swim build to 200 setup @ :25, evens are swim FAST for 15, drill for 10, except...
middle 2 x 25 are kick with boards
1:00 rest after 2nd set, check HR
BROKEN 200's-
Each 200 is 75/50/75 (:10 rest)
#1- build, 200 GP, d/k/d
#2- build, drill, FAST
#3- build, GP, FAST for time- target 200 best time
Check HR after each round, then 50 easy
By round, go free, primary, 4th best stroke
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to train outside of doors (TWO WEEKS!). Have a great day!
1:00 rest
Sr. Gold-
3 sets of:
1 x 150 drill/kick by 25's @ 2:40
1* x 50 swim/kick by 25's @ :45 (*add 1 x 50 each round)
1:00 rest after 3rd round, check HR.
4 sets of:
1 x 250 pull free with shnorkel & buoy @ 3:20 (desc these 1-4)
7 x 50 swim free br3- odds @ :45, evens @ :35
Check HR after each round, see if you can hold same time for all 7 x 50's
Finish up with...
12 x 50 speedplay @ 1:00- 4 free, 4 primary, 4 choice
Sr. Silver-
2 sets of:
6 x 50- odds drill/kick (build) by 25's @ 1:00, then evens are swim (build)/kick by 25's @ :45
6 x 25- odds are swim build to 200 setup @ :25, evens are swim FAST for 15, drill for 10, except...
middle 2 x 25 are kick with boards
1:00 rest after 2nd set, check HR
BROKEN 200's-
Each 200 is 75/50/75 (:10 rest)
#1- build, 200 GP, d/k/d
#2- build, drill, FAST
#3- build, GP, FAST for time- target 200 best time
Check HR after each round, then 50 easy
By round, go free, primary, 4th best stroke
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to train outside of doors (TWO WEEKS!). Have a great day!
Tuesday, May 14, 2019
Tuesday Afternoon, May 14, 2019- PM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- go skulling/drill/drill/kick by 25's
1:00 rest
All @ :10 rest-
4 x 75- 25 breast kick on back, 50 fist free br3
6 x 50- 25 swim (build), 25 drill (same stroke, change after 3- okay)
1:00 rest, check HR
Everybody together, 2 sets of:
6 x 50-
odds- drill/kick by 25's @ 1:00, build the kick
evens- swim/kick @ :50- build the swim to a FAST TURN
6 x 25-
odds- swim build to 200 setup @ :25
evens- swim 15 FAST/10 drill ("15/10") @ :35
EXCEPT...
Middle 2 x 25 are kick with the boards, same as above
1:00 rest after 2nd set, check HR
LONG SWIM-
3 times through:
200 swim/kick on back by 100's- eyeball time
100 drill
200 swim/kick by 100's- faster than 1st 200
100 drill
200 swim/kick by 100's- fastest of the 3 x 200
Go free/primary/IM by round, be sure to descend the 200's 1-3 in each round
If there is time...
25's kick with boards, 2 each @ :50, :45, :40, :35, :30, :25, :20, :15....how low can you go?!?
Go "partner style" and be sure to do the same kick as your partner.
Warmdown a bit before you get out. Do an excellent job with your HW tonight and get excited to train outside of doors (TWO WEEKS!). Have a great day!
1:00 rest
All @ :10 rest-
4 x 75- 25 breast kick on back, 50 fist free br3
6 x 50- 25 swim (build), 25 drill (same stroke, change after 3- okay)
1:00 rest, check HR
Everybody together, 2 sets of:
6 x 50-
odds- drill/kick by 25's @ 1:00, build the kick
evens- swim/kick @ :50- build the swim to a FAST TURN
6 x 25-
odds- swim build to 200 setup @ :25
evens- swim 15 FAST/10 drill ("15/10") @ :35
EXCEPT...
Middle 2 x 25 are kick with the boards, same as above
1:00 rest after 2nd set, check HR
LONG SWIM-
3 times through:
200 swim/kick on back by 100's- eyeball time
100 drill
200 swim/kick by 100's- faster than 1st 200
100 drill
200 swim/kick by 100's- fastest of the 3 x 200
Go free/primary/IM by round, be sure to descend the 200's 1-3 in each round
If there is time...
25's kick with boards, 2 each @ :50, :45, :40, :35, :30, :25, :20, :15....how low can you go?!?
Go "partner style" and be sure to do the same kick as your partner.
Warmdown a bit before you get out. Do an excellent job with your HW tonight and get excited to train outside of doors (TWO WEEKS!). Have a great day!
Monday, May 13, 2019
Tuesday Morning, May 14, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- go skulling, drill, drill, kick by 25's
1:00 rest
All @ :10 rest-
6 x 75- 25 skulling, 50 drill/swim dps (or all drill) in whatever stroke you need to work on the most
3 x 100- 50 kick (build into the turn, hold speed on 2nd 25), 25 drill, 25 skulling
Check HR, then...
Everybody together-
3 rounds of:
6 x 50 (free/primary/4th best by round) as follows-
odds are drill/kick by 25's (build kick to FAST) @ 1:00
evens- are swim/kick by 25's- build swim to FAST turn & breakout @ :50
6 x 25 as follows:
odds- swim @ 200 setup @ :25
evens- swim 15 yards all out FAST, 10 yards drill ("15/10") @ :35
EXCEPT...middle 2 x 25 are kick with boards (#3 build @ :25, #4- 15/10 @ :35)
After 1st round, 1 x 250 (swim/kick by odds & evens, desc the 50's swim);
After 2nd round, 2 x 200 swim/kick by 100's @ 3:15, 2nd 200 FASTER than the 1st;
After 3rd round, 3 x 150 swim descend 1-3 @ 2:40, #3 should be all out JUICY
Check HR after each round.
Jr. Gold-
LONG SWIM
3 times through (2400 total):
200 swim/kick by 100's to a hand touch- get time
100 drill
200 swim/kick by 100's to a hand touch- get time, faster than #1
100 drill
200 swim/kick by 100's- get time, fastest of the 3 x 200's
1st time through is free, 2nd time through is primary stroke, 3rd time through is 4th best stroke
Check HR after 3rd time through, then 1:00 rest
If there is time, finish up with...
25's kick- odds build @ :40, evens all out FAST @ :20 (go 4 with boards, 4 on back)
At 7:00a warmdown a bit before you get out.
DISTANCE-
Keep track of yardage on 7:00 swims:
7:00 swim, check HR; drill until 9:00, check HR again; then @ 10:00, 4 x 100 swim at pace @ 1:40
7:00 swim (further), get HR, drill until 9:00, get HR again; at 10:00 go 5 x 75 swim at pace @ 1:10
7:00 swim (further), get HR, drill until 9:00 & get HR again; at 10:00 go 6 x 50 swim pace @ :10 rest
7:00 swim- fastest (furthest) of the day- get HR then drill until 9:00, at 10:00 go 1 x 150 RACE
Sr. Gold/Silver-
200's in sets of 3's as follows:
1- 75 swim build to race pace, 50 drill, :10 rest, 75 swim FAST
2- 75 swim build, :10 rest, 50 swim at 200 GP, 75 drill-swim-drill by 25's
3- 75/50/75 @ :10 rest, go 200 setup, 200 GP, fast swim for time & subtract :20 for total time.
Check HR after each round. Go primary, free, IM & 4th best stroke by round. Keep track of times.
Warmdown a bit before you get out. Do an excellent job in school today and get excited to train outside (TWO WEEKS!). Have a great day!
1:00 rest
All @ :10 rest-
6 x 75- 25 skulling, 50 drill/swim dps (or all drill) in whatever stroke you need to work on the most
3 x 100- 50 kick (build into the turn, hold speed on 2nd 25), 25 drill, 25 skulling
Check HR, then...
Everybody together-
3 rounds of:
6 x 50 (free/primary/4th best by round) as follows-
odds are drill/kick by 25's (build kick to FAST) @ 1:00
evens- are swim/kick by 25's- build swim to FAST turn & breakout @ :50
6 x 25 as follows:
odds- swim @ 200 setup @ :25
evens- swim 15 yards all out FAST, 10 yards drill ("15/10") @ :35
EXCEPT...middle 2 x 25 are kick with boards (#3 build @ :25, #4- 15/10 @ :35)
After 1st round, 1 x 250 (swim/kick by odds & evens, desc the 50's swim);
After 2nd round, 2 x 200 swim/kick by 100's @ 3:15, 2nd 200 FASTER than the 1st;
After 3rd round, 3 x 150 swim descend 1-3 @ 2:40, #3 should be all out JUICY
Check HR after each round.
Jr. Gold-
LONG SWIM
3 times through (2400 total):
200 swim/kick by 100's to a hand touch- get time
100 drill
200 swim/kick by 100's to a hand touch- get time, faster than #1
100 drill
200 swim/kick by 100's- get time, fastest of the 3 x 200's
1st time through is free, 2nd time through is primary stroke, 3rd time through is 4th best stroke
Check HR after 3rd time through, then 1:00 rest
If there is time, finish up with...
25's kick- odds build @ :40, evens all out FAST @ :20 (go 4 with boards, 4 on back)
At 7:00a warmdown a bit before you get out.
DISTANCE-
Keep track of yardage on 7:00 swims:
7:00 swim, check HR; drill until 9:00, check HR again; then @ 10:00, 4 x 100 swim at pace @ 1:40
7:00 swim (further), get HR, drill until 9:00, get HR again; at 10:00 go 5 x 75 swim at pace @ 1:10
7:00 swim (further), get HR, drill until 9:00 & get HR again; at 10:00 go 6 x 50 swim pace @ :10 rest
7:00 swim- fastest (furthest) of the day- get HR then drill until 9:00, at 10:00 go 1 x 150 RACE
Sr. Gold/Silver-
200's in sets of 3's as follows:
1- 75 swim build to race pace, 50 drill, :10 rest, 75 swim FAST
2- 75 swim build, :10 rest, 50 swim at 200 GP, 75 drill-swim-drill by 25's
3- 75/50/75 @ :10 rest, go 200 setup, 200 GP, fast swim for time & subtract :20 for total time.
Check HR after each round. Go primary, free, IM & 4th best stroke by round. Keep track of times.
Warmdown a bit before you get out. Do an excellent job in school today and get excited to train outside (TWO WEEKS!). Have a great day!
Monday Afternoon, May 13, 2019- PM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill
1:00 rest
8 x 25 @ :40-
odds are kick on back build (UDK to 8 yards!); evens are choice drill NO FREE
8 x 75 as follows:
1-4, 25 breast kick on back, 50 fist free br3 @ 1:20
5-8, 25 choice kick on back, BUT UDK ON STOMACH TO 1/2 WAY, then 50 drill NO FREE @ 1:20
Check HR, then...
20 minute swim- change strokes every 300 if you'd like
12 minute pull with shnorkels- 150 with paddles/150 NO PADDLES if you'd like)
8 minute kick- 100 on back (UDK's to 8 yards!), 50 with boards
1:00 rest between each, check HR
Quick talk about the meet:
The Good, the Bad & the UGLY
Until 6:30p, finish up with...
Out & Backs @ :40- go 4 with boards, 4 on back
150 swim choice after each round of 8, desc the 3 x 50's 1-3 to what you can.
Check HR after each 150.
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. Two weeks until we move outside, start buying sunscreen. Have a great day!
1:00 rest
8 x 25 @ :40-
odds are kick on back build (UDK to 8 yards!); evens are choice drill NO FREE
8 x 75 as follows:
1-4, 25 breast kick on back, 50 fist free br3 @ 1:20
5-8, 25 choice kick on back, BUT UDK ON STOMACH TO 1/2 WAY, then 50 drill NO FREE @ 1:20
Check HR, then...
20 minute swim- change strokes every 300 if you'd like
12 minute pull with shnorkels- 150 with paddles/150 NO PADDLES if you'd like)
8 minute kick- 100 on back (UDK's to 8 yards!), 50 with boards
1:00 rest between each, check HR
Quick talk about the meet:
The Good, the Bad & the UGLY
Until 6:30p, finish up with...
Out & Backs @ :40- go 4 with boards, 4 on back
150 swim choice after each round of 8, desc the 3 x 50's 1-3 to what you can.
Check HR after each 150.
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. Two weeks until we move outside, start buying sunscreen. Have a great day!
Friday, May 10, 2019
Monday Morning, May 13, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- go drill/kick on back by 50's
1:00 rest
12 x 75 @ 1:20 in sets of 6 (focus on UDK's to 8y throughout!)-
1-4, drill/drill/kick on back by 25's, 2 free then 2 NO FREE
5-6, choice kick desc 1-2 (middle round of 6 x 75 these can be with boards, others are on back)
Check HR, then 1:00 rest
All @ 2:00 rest-
30 minutes swim
20 minute pull with shnorkel
10 minute kick (go 100 on back, 50 with boards)
Check HR after each
Talk about the meet-
The GOOD, the BAD and the UGLY
If there is time...
More kicking!
Warmdown a bit before you get out. Do an excellent job in school today and get excited for our outdoor LONG COURSE TRAINING. Have a great day!
1:00 rest
12 x 75 @ 1:20 in sets of 6 (focus on UDK's to 8y throughout!)-
1-4, drill/drill/kick on back by 25's, 2 free then 2 NO FREE
5-6, choice kick desc 1-2 (middle round of 6 x 75 these can be with boards, others are on back)
Check HR, then 1:00 rest
All @ 2:00 rest-
30 minutes swim
20 minute pull with shnorkel
10 minute kick (go 100 on back, 50 with boards)
Check HR after each
Talk about the meet-
The GOOD, the BAD and the UGLY
If there is time...
More kicking!
Warmdown a bit before you get out. Do an excellent job in school today and get excited for our outdoor LONG COURSE TRAINING. Have a great day!
Thursday, May 9, 2019
Friday Morning, May 10, 2019- AM Jr. Gold, AM SR. Silver & Sr. Gold @ DS
Meet Warmup, then...
RACE DAY!!
Today we're going 4 rounds of the following:
BROKEN 200- 4 x 50 @ :10 rest, get time
50 drill
1 x 175 race from a dive, trying to be faster than your 200 time. This 175 will be different from round to round (100 swim, 75 kick; maybe broken; maybe some IM thrown in there
200 easy drill between rounds.
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend at our meet. Have a great day!
RACE DAY!!
Today we're going 4 rounds of the following:
BROKEN 200- 4 x 50 @ :10 rest, get time
50 drill
1 x 175 race from a dive, trying to be faster than your 200 time. This 175 will be different from round to round (100 swim, 75 kick; maybe broken; maybe some IM thrown in there
200 easy drill between rounds.
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend at our meet. Have a great day!
Thursday Evening, May 9, 2019- PM Sr. Silver & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is kick/drill/drill/skulling by 25's
1:00 rest
Regan&Shelby- different for you today since you swam this morning (50's drill/kick & 75's swim/kick desc, 3 rounds :free/primary/4th best), finish up with 50's swim alt free & IM transition
Everybody else-
2 sets of:
6 x 25 @ :35 as follows:
2- ra2 la2 free drill
2- kick with boards (1- 15/10, #2 is all FAST @ :20)
2- choice drill in primary stroke, NO FREE
1 x 200 @ 3:30- swim/drill by 25's build into FAST turn, except 3rd 50 is kick FAST on back
1 x 200 @ 3:30- all kick on back, focus on UDK's to 8y- except 3rd 50 is kick FAST with boards
No rest between sets, check HR after each round.
Then...
With fins until 7:30...
3 x 150 swim desc 1-3 @ 2:40
3 x 100 swim/kick on back @ 1:40 desc 1-3
3 x 50 LB/swim desc 1-3 @ 1:10
1st set free, 2nd set primary stroke, 3rd set will likely be KICK
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race at our meet this weekend. Have a great day!
1:00 rest
Regan&Shelby- different for you today since you swam this morning (50's drill/kick & 75's swim/kick desc, 3 rounds :free/primary/4th best), finish up with 50's swim alt free & IM transition
Everybody else-
2 sets of:
6 x 25 @ :35 as follows:
2- ra2 la2 free drill
2- kick with boards (1- 15/10, #2 is all FAST @ :20)
2- choice drill in primary stroke, NO FREE
1 x 200 @ 3:30- swim/drill by 25's build into FAST turn, except 3rd 50 is kick FAST on back
1 x 200 @ 3:30- all kick on back, focus on UDK's to 8y- except 3rd 50 is kick FAST with boards
No rest between sets, check HR after each round.
Then...
With fins until 7:30...
3 x 150 swim desc 1-3 @ 2:40
3 x 100 swim/kick on back @ 1:40 desc 1-3
3 x 50 LB/swim desc 1-3 @ 1:10
1st set free, 2nd set primary stroke, 3rd set will likely be KICK
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race at our meet this weekend. Have a great day!
Thursday Afternoon, May 9, 2019- PM Jr. Gold @ DS
Meet Warmup, then...
RACE DAY!!
Today we went 3 rounds of:
4 x 50 RACE from a dive @ 2:00- get each time & add together for 200 total
1 x 175 RACE- trying to be FASTER than your 200 add up time!
300 easy drill/choice by 50's after each round
Go free/primary/4th best stroke by round (same stroke for 50's & 175)
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race this weekend at our meet. Have a great day!
RACE DAY!!
Today we went 3 rounds of:
4 x 50 RACE from a dive @ 2:00- get each time & add together for 200 total
1 x 175 RACE- trying to be FASTER than your 200 add up time!
300 easy drill/choice by 50's after each round
Go free/primary/4th best stroke by round (same stroke for 50's & 175)
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race this weekend at our meet. Have a great day!
Thursday Morning, May 9, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- drill/kick/kick/drill, by 25's
1:00 rest
3 sets of:
6 x 25 @ :35-
2- ra2 la2 free drill
2- kick with boards, BUT...2nd 25 is @ :20
2- choice drill in primary stroke, NO FREE
1 x 200 @ 3:30- swim/drill by 25's (build swim to FAST TURN), except 3rd 50 is FAST kick on back, focus on UDK
1 x 200 @ 3:30- kick on back (focus on FAST turns & breakouts), except 3rd 50 is FAST kick with boards
No rest between sets, check HR after 3rd set, then 1:00 rest
12 x 50 kick- 2 on back @ :50 desc 1-2, 1 w/boards @ :40 (50's on back can be @ :55, but #3 is always @ :40)
21 x 100 in sets of 3 as follows:
1-25 dolph kick with boards, 75 kick on back @ 1:35 (or @ 1:40)
2- 75 swim IM, 25 kick free with boards @ 1:25 (or @ 1:30)
3- swim free br3 @ 1:15 (#6 @ 1:10, #9 @ 1:05- 2x; I'll explain)- last 100 (#21) is swim FAST FOR TIME!
Check HR, then 1:00 rest
With fins until 7:30a, finish up with...
3 x 150 swim desc @ 2:40
3 x 100 swim/kick on back by 50's desc @ 1:40
3 x 50 LB/swim desc @ 1:10
1st set free, 2nd set primary stroke, 3rd set choice
Do an excellent job in school today & get excited to race this weekend. Have a great day!
1:00 rest
3 sets of:
6 x 25 @ :35-
2- ra2 la2 free drill
2- kick with boards, BUT...2nd 25 is @ :20
2- choice drill in primary stroke, NO FREE
1 x 200 @ 3:30- swim/drill by 25's (build swim to FAST TURN), except 3rd 50 is FAST kick on back, focus on UDK
1 x 200 @ 3:30- kick on back (focus on FAST turns & breakouts), except 3rd 50 is FAST kick with boards
No rest between sets, check HR after 3rd set, then 1:00 rest
12 x 50 kick- 2 on back @ :50 desc 1-2, 1 w/boards @ :40 (50's on back can be @ :55, but #3 is always @ :40)
21 x 100 in sets of 3 as follows:
1-25 dolph kick with boards, 75 kick on back @ 1:35 (or @ 1:40)
2- 75 swim IM, 25 kick free with boards @ 1:25 (or @ 1:30)
3- swim free br3 @ 1:15 (#6 @ 1:10, #9 @ 1:05- 2x; I'll explain)- last 100 (#21) is swim FAST FOR TIME!
Check HR, then 1:00 rest
With fins until 7:30a, finish up with...
3 x 150 swim desc @ 2:40
3 x 100 swim/kick on back by 50's desc @ 1:40
3 x 50 LB/swim desc @ 1:10
1st set free, 2nd set primary stroke, 3rd set choice
Do an excellent job in school today & get excited to race this weekend. Have a great day!
Wednesday, May 8, 2019
Wednesday Afternoon, May 8, 2019- PM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- go drill/kick by 50's- kick on back
1:00 rest
6 x 150 @ 2:45 as follows-
100 drill/swim by 25's, then 50 kick on back- focus on UDK's to 8 yards & desc this 50 1-3/4-6
:30 rest, check HR, then...
10 minutes warmup "as you feel," keep it moving, be practical, be productive, be ready at the end!
(This is NOT social kick for ten minutes)
1:00 rest, check HR
MYSTERY SET- guess it and you don't have to do it!
We went BROKEN 300's kick, different from round to round, with a 100 drill between rounds
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for our meet this weekend. Have a great day!
1:00 rest
6 x 150 @ 2:45 as follows-
100 drill/swim by 25's, then 50 kick on back- focus on UDK's to 8 yards & desc this 50 1-3/4-6
:30 rest, check HR, then...
10 minutes warmup "as you feel," keep it moving, be practical, be productive, be ready at the end!
(This is NOT social kick for ten minutes)
1:00 rest, check HR
MYSTERY SET- guess it and you don't have to do it!
We went BROKEN 300's kick, different from round to round, with a 100 drill between rounds
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for our meet this weekend. Have a great day!
Wednesday Morning, May 8, 2019- Sr. Silver AM/PM @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill (3 reverse 100 IM's drill)
1:00 rest
6 x 150 @ 2:40- 100 drill/swim, 50 kick on back- focus on UDK, and desc this 50 1-3
Warmup as you fell, 15 minutes, then...
MYSTERY SET!!
Today, in honor of Oakland A's pitcher Mike Fiers pitching his 2nd career no-hitter, and the 300th all-time in Major League Baseball, we'll go...
5 sets of:
BROKEN 300 Kick- various by round
50 easy choice @ 1:00
150 swim desc the 50's: 200 set-up, build, all out FAST- by 50's
1:00 rest between sets.
Warmdown a bit before you get out, do an excellent job in school today & get excited ot race this weekend. Have a great day!
1:00 rest
6 x 150 @ 2:40- 100 drill/swim, 50 kick on back- focus on UDK, and desc this 50 1-3
Warmup as you fell, 15 minutes, then...
MYSTERY SET!!
Today, in honor of Oakland A's pitcher Mike Fiers pitching his 2nd career no-hitter, and the 300th all-time in Major League Baseball, we'll go...
5 sets of:
BROKEN 300 Kick- various by round
50 easy choice @ 1:00
150 swim desc the 50's: 200 set-up, build, all out FAST- by 50's
1:00 rest between sets.
Warmdown a bit before you get out, do an excellent job in school today & get excited ot race this weekend. Have a great day!
Tuesday Evening, May 7, 2019- PM Sr. Silver & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- drill/drill/skulling by 25's
1:00 rest
Silver-
6* x 100 drill/kick on back by 50's @ 1:45- focus on UDK's to 8y, 2 free 2 primary 2 stroke
*2 x 25 kick after #2, 4 x 25 kick after #4, 6 x 25 kick after #6
(All 25's are kick with boards- 15/10 for odds @ :40, all FAST @ :20 for evens)
3 x 250 swim/kick by 50's @ :15 rest, desc the 50's 1-3 on each, FAST turns throughout
1:00 rest
9 x BROKEN 200's-
100 swim free br3 @ 1:15
2 x 50 swim @ :50 (1 at 200 GP, 1 FASTER than 200 GP)
50 drill @ 1:15
3 free, 3 primary 3 choice
GOLD-
3 sets of @ 2:30 (2:20, good):
150- 100 drill/kick, 50 swim FAST TURN
150- 50 drill/kick, 100 swim FAST TURNS
150- swim with FAST turns, desc 50's 1-3
1 set free, 1 set primary, 1 set 4th best
1:00 rest after #9, check HR
With 'Chutes & boards-
2 rounds of:
5 minutes of TOMBSTONE KICKING with boards, :20 on, :20 off
5 minute swim (NO CHUTES), desc 1-3
In 2nd set, go swim with 'Chutes (:20 on :20 off), then 5 minute kick on back, desc 1-3
Warmdown a bit before you get out. Do an excellent job with your HW tonight, get excited for our meet this weekend. Have a great day!
1:00 rest
Silver-
6* x 100 drill/kick on back by 50's @ 1:45- focus on UDK's to 8y, 2 free 2 primary 2 stroke
*2 x 25 kick after #2, 4 x 25 kick after #4, 6 x 25 kick after #6
(All 25's are kick with boards- 15/10 for odds @ :40, all FAST @ :20 for evens)
3 x 250 swim/kick by 50's @ :15 rest, desc the 50's 1-3 on each, FAST turns throughout
1:00 rest
9 x BROKEN 200's-
100 swim free br3 @ 1:15
2 x 50 swim @ :50 (1 at 200 GP, 1 FASTER than 200 GP)
50 drill @ 1:15
3 free, 3 primary 3 choice
GOLD-
3 sets of @ 2:30 (2:20, good):
150- 100 drill/kick, 50 swim FAST TURN
150- 50 drill/kick, 100 swim FAST TURNS
150- swim with FAST turns, desc 50's 1-3
1 set free, 1 set primary, 1 set 4th best
1:00 rest after #9, check HR
With 'Chutes & boards-
2 rounds of:
5 minutes of TOMBSTONE KICKING with boards, :20 on, :20 off
5 minute swim (NO CHUTES), desc 1-3
In 2nd set, go swim with 'Chutes (:20 on :20 off), then 5 minute kick on back, desc 1-3
Warmdown a bit before you get out. Do an excellent job with your HW tonight, get excited for our meet this weekend. Have a great day!
Tuesday, May 7, 2019
Tuesday Afternoon, May 7, 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
6* x 100 drill/kick on back by 25's @ 1:45 (2 free, 2 primary stroke, 2 choice)
*After #2, go 2 x 25 kick with boards (#1 is 15/10 @ :40, #2 all FAST @ :20)
After #4, go 4 x 25 kick as above
After #6, go 6 x 25 kick as above
3 x 250 @ :15 rest as follows:
odd 50's are swim with FAST turns & breakouts
evens 50's are kick on back with FAST turns & UDK's to 8 yards
1:00 rest, check HR
LONG SWIM-
5 times through:
100 kick IM on back, focus on UDK's
200 swim free br3 (FAST turns in odd rounds, desc 4 x 50's in even rounds)
100 swim/kick with boards in primary stroke (NO FREE)
Check HR after 5th time through
Until 6p, finish up with...
25's kick @ :40 in sets of 4- the usual (go 4 on back and 4 with boards)
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race this weekend at our meet. Have a great day!
1:00 rest
6* x 100 drill/kick on back by 25's @ 1:45 (2 free, 2 primary stroke, 2 choice)
*After #2, go 2 x 25 kick with boards (#1 is 15/10 @ :40, #2 all FAST @ :20)
After #4, go 4 x 25 kick as above
After #6, go 6 x 25 kick as above
3 x 250 @ :15 rest as follows:
odd 50's are swim with FAST turns & breakouts
evens 50's are kick on back with FAST turns & UDK's to 8 yards
1:00 rest, check HR
LONG SWIM-
5 times through:
100 kick IM on back, focus on UDK's
200 swim free br3 (FAST turns in odd rounds, desc 4 x 50's in even rounds)
100 swim/kick with boards in primary stroke (NO FREE)
Check HR after 5th time through
Until 6p, finish up with...
25's kick @ :40 in sets of 4- the usual (go 4 on back and 4 with boards)
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race this weekend at our meet. Have a great day!
Tuesday Morning, May 7, 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/drill/swim by 25's
1:00 rest
6* x 100 @ 1:45, 50 drill, 50 kick on back (focus on UDK's to 8y)
*after every 2 x 100, go 25's kick with boards (odds are 15 FAST, 10 easy @ :35; evens are all FAST @ :20); go 2 x 25 after #2, 4 x 25 after #4 and 6 x 25 after #6
3 x 250 @ :15 rest, odd 50's swim, even 50's kick on back - all build to FAST TURNS & BREAKOUTS
1:00 rest, check HR
Junior Gold-
LONG SWIM
5 times through:
100 kick IM on back (UDK's to 8y!)
200 swim free (odd times through FAST turns, evens- desc 50's 1-4)
100 swim/kick with boards by 50's in primary stroke, desc 1-5 (hand touch to check time, okay)
Check HR after 5th time through.
1:00 rest
24 x 25 @ :40 in sets of 4- the usual, BUT....ALL KICK (even rounds with boards)
Check HR, then until 7a, finish up with:
3 x 50 swim IM order by 25's @ :50
1 x 50 kick free on back @ :40- focus on FAST UDK's to 8y
No rest between sets of 4, check HR at 7a
Sr. Gold/Silver-
12 x BROKEN 200's
1 x 100 swim free br3 @ 1:10
1 x 50 swim at 200 GP @ :50
1 x 50 swim FASTER than GP, right into...
1 x 50 drill perfect @ 1:10
No extra rest between sets, check HR after every 3 rounds, then...
1 x 300 swim free with shnorkel, desc 1-4
1:00 rest after each 300, check HR
OR....
Distance-
3 sets of:
1 x 450 swim free- desc the 3 x 150 to something JUICY
4 x 100 swim at pace @ 1:40 (@ :10 rest in 2nd set)
After 3rd set...
1 x 1200 swim, desc the 300's 1-2 & 3-4 (hand touch at 300 to check time, okay)
Check HR
If there is time, go the 25's kick @ :40 in sets of 4 until you have to get out.
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend. Have a great day!
1:00 rest
6* x 100 @ 1:45, 50 drill, 50 kick on back (focus on UDK's to 8y)
*after every 2 x 100, go 25's kick with boards (odds are 15 FAST, 10 easy @ :35; evens are all FAST @ :20); go 2 x 25 after #2, 4 x 25 after #4 and 6 x 25 after #6
3 x 250 @ :15 rest, odd 50's swim, even 50's kick on back - all build to FAST TURNS & BREAKOUTS
1:00 rest, check HR
Junior Gold-
LONG SWIM
5 times through:
100 kick IM on back (UDK's to 8y!)
200 swim free (odd times through FAST turns, evens- desc 50's 1-4)
100 swim/kick with boards by 50's in primary stroke, desc 1-5 (hand touch to check time, okay)
Check HR after 5th time through.
1:00 rest
24 x 25 @ :40 in sets of 4- the usual, BUT....ALL KICK (even rounds with boards)
Check HR, then until 7a, finish up with:
3 x 50 swim IM order by 25's @ :50
1 x 50 kick free on back @ :40- focus on FAST UDK's to 8y
No rest between sets of 4, check HR at 7a
Sr. Gold/Silver-
12 x BROKEN 200's
1 x 100 swim free br3 @ 1:10
1 x 50 swim at 200 GP @ :50
1 x 50 swim FASTER than GP, right into...
1 x 50 drill perfect @ 1:10
No extra rest between sets, check HR after every 3 rounds, then...
1 x 300 swim free with shnorkel, desc 1-4
1:00 rest after each 300, check HR
OR....
Distance-
3 sets of:
1 x 450 swim free- desc the 3 x 150 to something JUICY
4 x 100 swim at pace @ 1:40 (@ :10 rest in 2nd set)
After 3rd set...
1 x 1200 swim, desc the 300's 1-2 & 3-4 (hand touch at 300 to check time, okay)
Check HR
If there is time, go the 25's kick @ :40 in sets of 4 until you have to get out.
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend. Have a great day!
Monday, May 6, 2019
Monday Afternoon, May 6, 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 50 in sets of 3:
1&2- choice drill in primary stroke/2k1p breast drill by 25's @ 1:00
#3- sit & spin back drill/kick choice (UDK to 8y) @ :50
3 sets of:
3 x 25-
1- choice drill in primary stroke @ :40
#2- all kick FAST on back @ :20
3- catchup free drill @ :40
1 x 125 @ 2:00- 50 swim with FAST turn, 25 kick free head out BUILD, 50 swim build to FAST turn, then hold that speed until the end
1 set free, 1 set primary stroke & last set is 4th best stroke
1:00 rest after 3rd set, check HR
4 sets of:
2 x 100 kick on back desc 1-2 @ 1:45- focus on UDK's, last 25 swim if you can't make the interval
1 x BROKEN 150 kick with boards (different by round) @ 3:00
1 x 150 @ 2:30 swim- same stroke for all 4 rounds, desc 1-4 to something JUICY!
No extra rest between sets, check HR after each round.
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race at our meet this weekend. Have a great day!
1:00 rest
9 x 50 in sets of 3:
1&2- choice drill in primary stroke/2k1p breast drill by 25's @ 1:00
#3- sit & spin back drill/kick choice (UDK to 8y) @ :50
3 sets of:
3 x 25-
1- choice drill in primary stroke @ :40
#2- all kick FAST on back @ :20
3- catchup free drill @ :40
1 x 125 @ 2:00- 50 swim with FAST turn, 25 kick free head out BUILD, 50 swim build to FAST turn, then hold that speed until the end
1 set free, 1 set primary stroke & last set is 4th best stroke
1:00 rest after 3rd set, check HR
4 sets of:
2 x 100 kick on back desc 1-2 @ 1:45- focus on UDK's, last 25 swim if you can't make the interval
1 x BROKEN 150 kick with boards (different by round) @ 3:00
1 x 150 @ 2:30 swim- same stroke for all 4 rounds, desc 1-4 to something JUICY!
No extra rest between sets, check HR after each round.
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race at our meet this weekend. Have a great day!
Monday Morning, May 6, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is drill/drill/skulling by 25's
1:00 rest
9 x 50 in 3 sets of 3:
1-2 @ 1:00- choice drill in primary stroke, 2 kicks 1 pull breast drill- by 25's
#3- sit & spin back drill/kick choice on back- but UDK to 8y! All @ :50
After #9, check HR; then...
6 rounds of...
3 x 25 as follows:
1- choice drill in primary stroke @ :40
2- kick on back FAST @ :20- UDK at least to 8y!
3- catchup free drill with big fat JUICY overkick @ :40
1 x 125 @ 2:00 as follows:
50 swim with FAST turn
25- TOMBSTONE KICK with boards, FAST
50 swim- build to FAST turn & hold that speed on the 2nd 25
1st 2 rounds are freestyle, middle 2 rounds are primary stroke, last 2 rounds are 4th best stroke NO FREE
1:00 rest after 6th set, check HR
4 sets of:
2 x 100 kick on back @ 1:40, desc 1-2 to all out FAST; focus on UDK to 8y
BROKEN 150 kick with boards: diff by rounds, but 1st round is 50/2 x 25/50, all @ :10 rest
1 x 150 @ 2:30 swim- pick one stroke, go same stroke all 4 rounds & desc 1-4 to something JUICY
:30 rest between sets, check HR
Until 7:00a, finish up with...
25's in sets of 4 @ :40- the usual (odd rounds free, even rounds NO FREE)
Sr Gold/Silver-
6 x 200 as follows:
odds- swim free br3, except 3rd 50 is kick with boards- @ 2:40
evens- swim 100 IM, kick 100 choice on back (same kick for all 3), desc 1-3 to FAST, @ 3:00
Check HR after #6
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend at our meet. Have a great day!
1:00 rest
9 x 50 in 3 sets of 3:
1-2 @ 1:00- choice drill in primary stroke, 2 kicks 1 pull breast drill- by 25's
#3- sit & spin back drill/kick choice on back- but UDK to 8y! All @ :50
After #9, check HR; then...
6 rounds of...
3 x 25 as follows:
1- choice drill in primary stroke @ :40
2- kick on back FAST @ :20- UDK at least to 8y!
3- catchup free drill with big fat JUICY overkick @ :40
1 x 125 @ 2:00 as follows:
50 swim with FAST turn
25- TOMBSTONE KICK with boards, FAST
50 swim- build to FAST turn & hold that speed on the 2nd 25
1st 2 rounds are freestyle, middle 2 rounds are primary stroke, last 2 rounds are 4th best stroke NO FREE
1:00 rest after 6th set, check HR
4 sets of:
2 x 100 kick on back @ 1:40, desc 1-2 to all out FAST; focus on UDK to 8y
BROKEN 150 kick with boards: diff by rounds, but 1st round is 50/2 x 25/50, all @ :10 rest
1 x 150 @ 2:30 swim- pick one stroke, go same stroke all 4 rounds & desc 1-4 to something JUICY
:30 rest between sets, check HR
Until 7:00a, finish up with...
25's in sets of 4 @ :40- the usual (odd rounds free, even rounds NO FREE)
Sr Gold/Silver-
6 x 200 as follows:
odds- swim free br3, except 3rd 50 is kick with boards- @ 2:40
evens- swim 100 IM, kick 100 choice on back (same kick for all 3), desc 1-3 to FAST, @ 3:00
Check HR after #6
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend at our meet. Have a great day!
Sunday, May 5, 2019
Sunday Afternoon, May 5, 2019- Combined Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM drill- go 3 x 100 reverse IM drill
1:00 rest
With buoys (kicking and pulling):
3 x 50 @ 1:00- catchup free drill
4 x 75 @ 1:30- 50 fist free drill (pull) br3, then 25 pull free (NO DRILL) build br5
4 x 75 @ 1:20- drill/swim/drill by 25's NO FREE, should be primary stroke
3 x 100 @ 1:45 swim/kick on back desc 1-3 in primary stroke
3 x 100 @ 1:45- pull/kick on stomach (both with buoys) free, desc 1-3
1:00 rest, check HR
MYSTERY SET- guess it and you don't have to do it!
The Mystery Set was...
12 x 125 @ 2:00 with fins, desc 1-3's as follows:
100 swim, 25 dolphin kick LUNGBUSTER!!!
Go free, primary, IM, kick by rounds of 3
Until 6p, finish up with...
50's kick- 3 @ :55 desc, 1 @ :40 (go 4 with boards & 4 on back, focus on UDK's)
At 6p, get out and change quickly for yoga.
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. Get excited to race at our meet next weekend. Have a great day!
1:00 rest
With buoys (kicking and pulling):
3 x 50 @ 1:00- catchup free drill
4 x 75 @ 1:30- 50 fist free drill (pull) br3, then 25 pull free (NO DRILL) build br5
4 x 75 @ 1:20- drill/swim/drill by 25's NO FREE, should be primary stroke
3 x 100 @ 1:45 swim/kick on back desc 1-3 in primary stroke
3 x 100 @ 1:45- pull/kick on stomach (both with buoys) free, desc 1-3
1:00 rest, check HR
MYSTERY SET- guess it and you don't have to do it!
The Mystery Set was...
12 x 125 @ 2:00 with fins, desc 1-3's as follows:
100 swim, 25 dolphin kick LUNGBUSTER!!!
Go free, primary, IM, kick by rounds of 3
Until 6p, finish up with...
50's kick- 3 @ :55 desc, 1 @ :40 (go 4 with boards & 4 on back, focus on UDK's)
At 6p, get out and change quickly for yoga.
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. Get excited to race at our meet next weekend. Have a great day!
Saturday, May 4, 2019
Saturday Morning, May 4, 2019- Combined 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
With fins:
10 x 25 @ :40-
odds- breast pull free kick
evens- kick free on back with arms pointing toward ceiling, hold body line, keep head still
6 x 75 @ 1:20- 50 2 dolph kicks 1 breast pull with flip turns, neg split; 25 choice kick, but UDK to 1/2 way
10 x 25-
odds- sit & spin back drill @ :40
evens- fly pull free kick (build) @ :25
Take fins off & check HR
3 x 100 swim IM @ 1:35 (1:45) desc 1-3, last 25 is free kick on back
3 x 50 swim free br 3 @ :45, except #2 is @ :35 (:50 & :40)
3 x 100 swim IM @ 1:35 (1:45) desc 1-3, last 50 is kick with boards breast/free by 25's
3 x 50 swim free br3 @ :45, except #2 is @ :35 (:50 & :40)
3 x 100 @ 1:35 (1:45)- swim 25 fly, kick 25 free on back, then 50 kick breast/free with boards, desc
3 x 50 swim free br3 @ :45, except #2 is @ :35 (:50 7 :40)
3 x 100 kick IM @ 1:35 (1:45)- 50 on back, 50 with boards- IM order by 25's, desc 1-3
3 x 50 swim free @ :45, except #2 is @ :35 (:50 & :40)
1:00 rest, check HR
TEST SET
8 x 50 kick FAST for time @ 1:00 with boards (4 free, last 4 can be primary)
Check HR
Until 10a, finish up with...
3 x 75 swim free with shnorkel @ 1:10 desc 1-3 to something juicy!
1 x 150 swim free (NO SHNORKEL) desc 50's 200 setup/build/FAST- by 50's, all @ 2:30
No rest between rounds, check HR after each 150.
Warmdown a bit before you get out. Do an excellent job with your HW this weekend- and with drylands today (12&U get out at 9:45a for drylands). Get excited to race at our meet next weekend. Have a great day!
1:00 rest
With fins:
10 x 25 @ :40-
odds- breast pull free kick
evens- kick free on back with arms pointing toward ceiling, hold body line, keep head still
6 x 75 @ 1:20- 50 2 dolph kicks 1 breast pull with flip turns, neg split; 25 choice kick, but UDK to 1/2 way
10 x 25-
odds- sit & spin back drill @ :40
evens- fly pull free kick (build) @ :25
Take fins off & check HR
3 x 100 swim IM @ 1:35 (1:45) desc 1-3, last 25 is free kick on back
3 x 50 swim free br 3 @ :45, except #2 is @ :35 (:50 & :40)
3 x 100 swim IM @ 1:35 (1:45) desc 1-3, last 50 is kick with boards breast/free by 25's
3 x 50 swim free br3 @ :45, except #2 is @ :35 (:50 & :40)
3 x 100 @ 1:35 (1:45)- swim 25 fly, kick 25 free on back, then 50 kick breast/free with boards, desc
3 x 50 swim free br3 @ :45, except #2 is @ :35 (:50 7 :40)
3 x 100 kick IM @ 1:35 (1:45)- 50 on back, 50 with boards- IM order by 25's, desc 1-3
3 x 50 swim free @ :45, except #2 is @ :35 (:50 & :40)
1:00 rest, check HR
TEST SET
8 x 50 kick FAST for time @ 1:00 with boards (4 free, last 4 can be primary)
Check HR
Until 10a, finish up with...
3 x 75 swim free with shnorkel @ 1:10 desc 1-3 to something juicy!
1 x 150 swim free (NO SHNORKEL) desc 50's 200 setup/build/FAST- by 50's, all @ 2:30
No rest between rounds, check HR after each 150.
Warmdown a bit before you get out. Do an excellent job with your HW this weekend- and with drylands today (12&U get out at 9:45a for drylands). Get excited to race at our meet next weekend. Have a great day!
Thursday, May 2, 2019
Friday Morning, May 3, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS
Meet Warmup, then...
RACE DAY!!
In two groups for each:
3 x 125 race free
3 x 100 race IM (regular 100 IM, except the freestyle leg is kick on back)
3 x 75 race in primary stroke (NO FREE)- go 50 swim, 25 kick with boards
3 x BROKEN 150's kick with boards- 3 x 50 @ :10 rest, 1 free, 1 primary, 1 IM
Warmdown a bit before you get out. Do an excellent job in school today and get excited ot race at our meet next weekend. Have a great day!
RACE DAY!!
In two groups for each:
3 x 125 race free
3 x 100 race IM (regular 100 IM, except the freestyle leg is kick on back)
3 x 75 race in primary stroke (NO FREE)- go 50 swim, 25 kick with boards
3 x BROKEN 150's kick with boards- 3 x 50 @ :10 rest, 1 free, 1 primary, 1 IM
Warmdown a bit before you get out. Do an excellent job in school today and get excited ot race at our meet next weekend. Have a great day!
Thursday Evening, May 2, 2019- PM Sr. Silver & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- go drill/drill/skulling, by 75's
1:00 rest
With fins, 3 sets of:
4 x 25 fly drill @ :35- different by round, start with fly pull with free kick
3 x 50 @ :55- dolphin kick LUNGBUSTER/swim by 25's, desc 1-3
No rest between sets, check HR after each round
1:00 rest after 3rd set, take fins off
6 sets of:
1 x 100 @ 1:25- 25 swim fly, 75 swim free br 3/5/3 by 25's- desc the 25's free
1 x 100 swim free br 3 @ 1:10
1 x 100 swim IM @ 1:25
3 x 50 @ :55- swim/kick by 25's desc, except #3 is all swim fly FAST for time*
*even rounds, go the last 50 as a 75, also @ :55, all swim- fly/free/fly by 25's
Check HR after each round, take :30 rest
Until 7:30, with fins, finish up with...
25's in sets of 4 @ :40- the usual; go odd rounds kick on back, even rounds fly swim
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for Race Day tomorrow morning. Have a great day!
1:00 rest
With fins, 3 sets of:
4 x 25 fly drill @ :35- different by round, start with fly pull with free kick
3 x 50 @ :55- dolphin kick LUNGBUSTER/swim by 25's, desc 1-3
No rest between sets, check HR after each round
1:00 rest after 3rd set, take fins off
6 sets of:
1 x 100 @ 1:25- 25 swim fly, 75 swim free br 3/5/3 by 25's- desc the 25's free
1 x 100 swim free br 3 @ 1:10
1 x 100 swim IM @ 1:25
3 x 50 @ :55- swim/kick by 25's desc, except #3 is all swim fly FAST for time*
*even rounds, go the last 50 as a 75, also @ :55, all swim- fly/free/fly by 25's
Check HR after each round, take :30 rest
Until 7:30, with fins, finish up with...
25's in sets of 4 @ :40- the usual; go odd rounds kick on back, even rounds fly swim
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for Race Day tomorrow morning. Have a great day!
Thursday Afternoon, May 2, 2019- PM Jr. Gold @ DS
Meet Warmup, then...
RACE DAY!!
Today, three rounds of:
1 x 150 RACE from a dive, get time
BROKEN 150: 75 swim from a dive/50 kick with boards/25 swim- all @ :10 rest
How close can you get on the Broken 150 to your 150 swim time?
300 easy drill/choice by 50's after each round
Go free, primary, 4th best stroke by round.
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!
RACE DAY!!
Today, three rounds of:
1 x 150 RACE from a dive, get time
BROKEN 150: 75 swim from a dive/50 kick with boards/25 swim- all @ :10 rest
How close can you get on the Broken 150 to your 150 swim time?
300 easy drill/choice by 50's after each round
Go free, primary, 4th best stroke by round.
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!
Thursday, May 2, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/kick/drill- by 25's
1:00 rest
6 x 150 @ 2:40- 50 ra2 la2 free drill, 100 swim/drill by 25's in primary stroke- build to FAST turn
3 sets of:
4 x 25 as follows:
1&4 are swim (15/10) @ :35; #2 is kick on back build to FAST @ :35, #3 is kick all out FAST @ :20
2 x 75 @ 1:15- 25 kick with boards, 50 swim IM order by 25's (gets :05 faster by round)
No rest between sets, check HR after 3rd set, then 1:00 rest
Jr. Gold & Sr. Gold-
6 sets of (always start on the :50)
2 x 50 swim/kick by 25's @ :50, desc 1-2
1 x 50 kick with boards @ :40- make the interval
2 x 50 swim choice @ :40- you might have to hustle to make this interval, that's okay
:20 extra rest
BROKEN 100 kick with boards- 25/50/25 @ :10 rest (except, in 3rd & 5th rounds, go Broken 150, 3 x 50 kick @ :10 rest)
After even rounds...
1 x 300 swim free with shnorkel, desc 1-3 to all out JUICY!
Easy 50 between rounds- okay
Sr. Silver-
6 rounds of:
2 x 100 @ 1:45- drill/50 swim (2nd 50 split)/drill
1 x 100 @ 1:30- 50 swim FAST (target 1st 50 split), 50 drill
1 x 100 swim/kick by 50's @ 1:30
1:00 rest after even rounds, check HR
Warmdown a bit before you get out. Do an excellent job in school today and get excited ot race next weekend at our meet. Have a great day!
1:00 rest
6 x 150 @ 2:40- 50 ra2 la2 free drill, 100 swim/drill by 25's in primary stroke- build to FAST turn
3 sets of:
4 x 25 as follows:
1&4 are swim (15/10) @ :35; #2 is kick on back build to FAST @ :35, #3 is kick all out FAST @ :20
2 x 75 @ 1:15- 25 kick with boards, 50 swim IM order by 25's (gets :05 faster by round)
No rest between sets, check HR after 3rd set, then 1:00 rest
Jr. Gold & Sr. Gold-
6 sets of (always start on the :50)
2 x 50 swim/kick by 25's @ :50, desc 1-2
1 x 50 kick with boards @ :40- make the interval
2 x 50 swim choice @ :40- you might have to hustle to make this interval, that's okay
:20 extra rest
BROKEN 100 kick with boards- 25/50/25 @ :10 rest (except, in 3rd & 5th rounds, go Broken 150, 3 x 50 kick @ :10 rest)
After even rounds...
1 x 300 swim free with shnorkel, desc 1-3 to all out JUICY!
Easy 50 between rounds- okay
Sr. Silver-
6 rounds of:
2 x 100 @ 1:45- drill/50 swim (2nd 50 split)/drill
1 x 100 @ 1:30- 50 swim FAST (target 1st 50 split), 50 drill
1 x 100 swim/kick by 50's @ 1:30
1:00 rest after even rounds, check HR
Warmdown a bit before you get out. Do an excellent job in school today and get excited ot race next weekend at our meet. Have a great day!
Wednesday, May 1, 2019
Wednesday Afternoon, May 1, 2019- PM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is skulling/kick/kick/drill by 25's
1:00 rest
5 x 50 @ 1:00- odds are 2 dolph kicks 1 breast pull, evens are catchup free with overkick
3 x 200 @ 3:45-
100 drill/swim by 25's, 100 kick (get time)- 50 on back, 50 with boards; desc kick 1-3
1:00 rest, check HR
Always start on the :50...
6 sets of:
2 x 50 swim/kick by 25's @ :55- same stroke for both, desc 1-2
1 x 50 kick @ :40 with boards
2 x 50 swim choice @ :40- you'll have to hustle, and that's okay
:20 extra rest, then...
BROKEN 100 kick w/boards (Broken 150 in 3rd & 5th sets, 3 x 50 @ :10 rest)- 25/50/25 @ :10 rest
Check HR after each round, then 1:00 rest
If there is time...
Work on starts & breakouts
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race at our meet next weekend. Have a great day!
1:00 rest
5 x 50 @ 1:00- odds are 2 dolph kicks 1 breast pull, evens are catchup free with overkick
3 x 200 @ 3:45-
100 drill/swim by 25's, 100 kick (get time)- 50 on back, 50 with boards; desc kick 1-3
1:00 rest, check HR
Always start on the :50...
6 sets of:
2 x 50 swim/kick by 25's @ :55- same stroke for both, desc 1-2
1 x 50 kick @ :40 with boards
2 x 50 swim choice @ :40- you'll have to hustle, and that's okay
:20 extra rest, then...
BROKEN 100 kick w/boards (Broken 150 in 3rd & 5th sets, 3 x 50 @ :10 rest)- 25/50/25 @ :10 rest
Check HR after each round, then 1:00 rest
If there is time...
Work on starts & breakouts
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race at our meet next weekend. Have a great day!
Subscribe to:
Posts (Atom)