1 x 600- 300 swim freestyle, 300 reverse IM- go drill/drill/kick/skulling by 25's
1:00 rest
4 x 75 @ 1:20- 25 kick primary stroke on back build (4 UDK's), 50 fist free br3
7 x 50 @ :55-
odds- breast pull with free kick, kick FAST free by 25's
evens- swim in primary stroke build to FAST TURN & BREAKOUT, then drill primary
4 x 100 @ 1:35 (Sr's) or 1:45 (Jr. Gold), 25 kick FAST free with boards, 50 swim choice desc swim 1-4 to FAST, last 25 kick FAST breaststroke kick with boards
1 x 150 drill 4th best stroke/skulling by 25's
1:00 rest, check HR
Distance- pick one pace for the 100's throughout (your mile/1000 or 500 pace)...
7 x 100 swim at pace @ 1:45/50 float/700 pull choice equipment, get time
7 x 100 swim at pace @ 1:35/50 float/725 pull choice different equip, faster than 700 pull
7 x 100 swim at pace @ 1:25/50 float/750 pull choice different equip, faster than 725 pull
50 float/9 x 50 swim FAST @ :15 rest- subtract 2:00 at end (or 2:05, or 2:10, etc...) to get actual time, goal is to be faster than 500 Free goal time
Check HR throughout (after some pace 100's, and each longer pull)
Finish up with:
With fins, until 7:30a-
4 x 50 breast pull with free kick/choice drill in 4th best stroke by 25's @ 1:00
3 x 50 swim/kick by 25's @ :55, desc 1-3 to something JUICY!
Warmdown a bit before you get out & do an excellent job in school today. Have a great day!
Jr. Gold-
LONG SWIM
2 times straight through:
100 swim IM (fly-back-breast-fly by 25's)/150 kick desc 50's to FAST (on back, middle 50 w/boards)
100 swim IM (back-breast-free-back by 25's)/150 kick desc 50's to FAST (on back, middle 50 w/boar
100 swim IM (breast-free-fly-breast by 25's)/150 kick all FAST (3 x 50 as above, @ :10 rest)
150 swim free FAST
Eyeball time after 1st time through, try to be faster 2nd time through
Check HR after finishing.
Until 7a, finish up with...
4 x 50 swim free br3 or 4/2 @ :45, except #3 is @ :35
3 x 50 swim/kick on back by 25's desc 1-3 to FAST @ :55, #3 should be JUICY
Check HR after 3rd 50 swim/kick and take :30 rest before starting the next set; both lanes start together.
Warmdown a bit before you get out & do an excellent job in school today. Have a great day!
Senior's-
6 times through:
2 x 100 @ 1:45- 25 drill, 50 swim at 200 set-up, 25 drill
2 x 100 @ 1:45- 25 swim build to FAST TURN, middle 50 is 200 Goal Pace, last 25 swim DPS
:30 extra rest
1 x 100 swim BROKEN, (odd rounds are 25/50/25 @ :10 rest; even rounds are 50/2 x 25 @ :10 rest)
Check HR and after 2nd/4th/6th rounds, get right into...
2 x 300 pull @ 4:30 desc 1-2, choice equipment, but different from 2nd to 4th to 6th rounds
Check HR after 2nd 300, then as a group start the next round.
Until 7:30a, finish up with...
With fins,
4 x 50 drill/kick on back build to FAST in 4th best stroke @ 1:00
3 x 50 swim/kick by 25's @ 1:00 desc 1-3 to all out FAST (target best time for 50 on #3)
Warmdown a bit before you get out. Do an excellent job in school today and get excited for workout tonight. Have a great day!
Monday, September 30, 2019
Monday Afternoon, September 30, 2019- PM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- go 3 x 100 reverse IM's drill
1:00 rest
18 x 25 in sets of 6 as follows:
1&2- drill @ :35, same drill for both 25's
#3- swim build to race pace finish @ :20
#4- drill @ :35
5&6- swim @ :10 rest, 200 set-up (#5), all out FAST (#6)
1st set of 6 is free, 2nd set of 6 is primary stroke NO FREE, last 6 are 4th best stroke NO FREE
Check HR after each round, then start the next round of 6 together as a team.
4 rounds of:
(All out & backs to 15y...)
4 x out & backs kick @ :40- dolph kick on stomach/forward ss/dolph kick on back- all FAST
1* x 50 kick FAST for time with boards free (odd rounds) or primary kick (even rounds of 4) @ 1:00
1 x 100 @ 1:45- 25 dolph kick with boards build to FAST, then 75 swim IM FAST (back-breast-free by 25's)
1 x 100- 25 swim FAST in primary stroke, grab board, then 75 kick IM FAST (fly-back-breast by 25's), get times
*add 1 x 50 kick FAST @ 1:00 with boards in each round (so, 4 x 50 @ 1:00 all FAST kick with boards in 4th round).
:30 rest between rounds, check HR & get water.
After 4th round...
4 x 100 kick all out FAST for time, BEST AVERAGE POSSIBLE, all @ :20 rest (subtract 1:00 for first group, 1:05 for second group, etc... to get your time for the 400 kick)
Check HR & go 100 float
1:00 rest
Until the end of workout
1 x 100 @ 1:40- 25 fly or breast kick with boards, 75 swim free br3 or 4/2 with FAST turns
1 x 100 @ 1:40- 75 swim IM (50 choice with FAST turn- one stroke, then 25 swim (next stroke in the IM) with FAST kick, then grab your board & kick FAST free
Grab shnorkel & choice equipment (paddles, buoy OR band, different by round) and pull...
1 x 225 free, desc the 3 x 75's 1-3 to something juicy!
:30 rest between rounds, check HR
Do an excellent job with your HW tonight. Have a great day!
1:00 rest
18 x 25 in sets of 6 as follows:
1&2- drill @ :35, same drill for both 25's
#3- swim build to race pace finish @ :20
#4- drill @ :35
5&6- swim @ :10 rest, 200 set-up (#5), all out FAST (#6)
1st set of 6 is free, 2nd set of 6 is primary stroke NO FREE, last 6 are 4th best stroke NO FREE
Check HR after each round, then start the next round of 6 together as a team.
4 rounds of:
(All out & backs to 15y...)
4 x out & backs kick @ :40- dolph kick on stomach/forward ss/dolph kick on back- all FAST
1* x 50 kick FAST for time with boards free (odd rounds) or primary kick (even rounds of 4) @ 1:00
1 x 100 @ 1:45- 25 dolph kick with boards build to FAST, then 75 swim IM FAST (back-breast-free by 25's)
1 x 100- 25 swim FAST in primary stroke, grab board, then 75 kick IM FAST (fly-back-breast by 25's), get times
*add 1 x 50 kick FAST @ 1:00 with boards in each round (so, 4 x 50 @ 1:00 all FAST kick with boards in 4th round).
:30 rest between rounds, check HR & get water.
After 4th round...
4 x 100 kick all out FAST for time, BEST AVERAGE POSSIBLE, all @ :20 rest (subtract 1:00 for first group, 1:05 for second group, etc... to get your time for the 400 kick)
Check HR & go 100 float
1:00 rest
Until the end of workout
1 x 100 @ 1:40- 25 fly or breast kick with boards, 75 swim free br3 or 4/2 with FAST turns
1 x 100 @ 1:40- 75 swim IM (50 choice with FAST turn- one stroke, then 25 swim (next stroke in the IM) with FAST kick, then grab your board & kick FAST free
Grab shnorkel & choice equipment (paddles, buoy OR band, different by round) and pull...
1 x 225 free, desc the 3 x 75's 1-3 to something juicy!
:30 rest between rounds, check HR
Do an excellent job with your HW tonight. Have a great day!
Sunday, September 29, 2019
Monday Morning, September 30, 2019- AM Jr. Gold & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- go 3 x 100 reverse IM's drill
1:00 rest
18 x 25 in sets of 6 as follows:
1&2- drill @ :35, same drill for both 25's
#3- swim build to race pace finish @ :20
#4- drill @ :35
5&6- swim @ :10 rest, 200 set-up (#5), all out FAST (#6)
1st set of 6 is free, 2nd set of 6 is primary stroke NO FREE, last 6 are 4th best stroke NO FREE
Check HR after each round, then start the next round of 6 together as a team.
4 rounds of:
(All out & backs to 15y...)
4 x out & backs kick @ :40- dolph kick on stomach/forward ss/dolph kick on back- all FAST
1* x 50 kick FAST for time with boards free (odd rounds) or primary kick (even rounds of 4) @ 1:00
1 x 100 @ 1:45- 25 dolph kick with boards build to FAST, then 75 swim IM FAST (back-breast-free by 25's)
1 x 100- 25 swim FAST in primary stroke, grab board, then 75 kick IM FAST (fly-back-breast by 25's), get times
*add 1 x 50 kick FAST @ 1:00 with boards in each round (so, 4 x 50 @ 1:00 all FAST kick with boards in 4th round).
:30 rest between rounds, check HR & get water.
After 4th round...
4 x 100 kick all out FAST for time, BEST AVERAGE POSSIBLE, all @ :20 rest (subtract 1:00 for first group, 1:05 for second group, etc... to get your time for the 400 kick)
Check HR & go 100 float
1:00 rest
Jr. Gold, until 7a...
1 x 100 @ 1:30- 25 fly or breast kick with boards, 75 swim free br3 or 4/2 with FAST turns
1 x 100 @ 1:30- 75 swim IM (50 choice with FAST turn- one stroke, then 25 swim (next stroke in the IM) with FAST kick, then grab your board & kick FAST free
Grab shnorkel & choice equipment (paddles, buoy OR band, different by round) and pull...
1 x 225 free, desc the 75's 1-3 to something juicy!
:30 rest between rounds, check HR
Warmdown before you get out & do an excellent job in school today. Have a great day!
Sr. Gold, until 7:30a...
4 x 50 swim free br3 or 4/2 @ :40- except #3 is @ :30; focus on FAST TURNS & BO's here
4 x 50 swim in primary stroke NO FREE @ :45, except #3 is @ :35- giddyup @ #3, but aerobic on 1,2 & 4
:10 extra rest...
1 x 175 swim free br3 or 4/2 @ your 200 Free Goal Time- one goal time per lane, make it fast
Check HR after each round, no rest before starting the next round
Warmdown a bit before you get out. Do an excellent job in school today, gete xcited for our Distance Set tomorrow. Have a great day!
1:00 rest
18 x 25 in sets of 6 as follows:
1&2- drill @ :35, same drill for both 25's
#3- swim build to race pace finish @ :20
#4- drill @ :35
5&6- swim @ :10 rest, 200 set-up (#5), all out FAST (#6)
1st set of 6 is free, 2nd set of 6 is primary stroke NO FREE, last 6 are 4th best stroke NO FREE
Check HR after each round, then start the next round of 6 together as a team.
4 rounds of:
(All out & backs to 15y...)
4 x out & backs kick @ :40- dolph kick on stomach/forward ss/dolph kick on back- all FAST
1* x 50 kick FAST for time with boards free (odd rounds) or primary kick (even rounds of 4) @ 1:00
1 x 100 @ 1:45- 25 dolph kick with boards build to FAST, then 75 swim IM FAST (back-breast-free by 25's)
1 x 100- 25 swim FAST in primary stroke, grab board, then 75 kick IM FAST (fly-back-breast by 25's), get times
*add 1 x 50 kick FAST @ 1:00 with boards in each round (so, 4 x 50 @ 1:00 all FAST kick with boards in 4th round).
:30 rest between rounds, check HR & get water.
After 4th round...
4 x 100 kick all out FAST for time, BEST AVERAGE POSSIBLE, all @ :20 rest (subtract 1:00 for first group, 1:05 for second group, etc... to get your time for the 400 kick)
Check HR & go 100 float
1:00 rest
Jr. Gold, until 7a...
1 x 100 @ 1:30- 25 fly or breast kick with boards, 75 swim free br3 or 4/2 with FAST turns
1 x 100 @ 1:30- 75 swim IM (50 choice with FAST turn- one stroke, then 25 swim (next stroke in the IM) with FAST kick, then grab your board & kick FAST free
Grab shnorkel & choice equipment (paddles, buoy OR band, different by round) and pull...
1 x 225 free, desc the 75's 1-3 to something juicy!
:30 rest between rounds, check HR
Warmdown before you get out & do an excellent job in school today. Have a great day!
Sr. Gold, until 7:30a...
4 x 50 swim free br3 or 4/2 @ :40- except #3 is @ :30; focus on FAST TURNS & BO's here
4 x 50 swim in primary stroke NO FREE @ :45, except #3 is @ :35- giddyup @ #3, but aerobic on 1,2 & 4
:10 extra rest...
1 x 175 swim free br3 or 4/2 @ your 200 Free Goal Time- one goal time per lane, make it fast
Check HR after each round, no rest before starting the next round
Warmdown a bit before you get out. Do an excellent job in school today, gete xcited for our Distance Set tomorrow. Have a great day!
Sunday Afternoon, September 29, 2019- Combined Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
With fins:
4 x 50 @ 1:00- breast pull with dolphin kick, do flip turns
6 x 25 sit & spin back drill @ :35
3 x 100 @ 1:45- 50 ra3 la3 back drill, then 50 dolphin kick with boards
1:00 rest, check HR & take fins off
6 sets of:
2 x 100 swim IM, except last 25 is kick free on back, desc 1-2 @ 1:40
2 x 100 swim/kick by 50's (2 rounds fly/back; 2 rounds back/breast; 2 rounds breast/free by 50's) @ 1:45- focus on UDK's on the kick
:20 extra rest
1 x 75* kick/swim FAST for time- go 25 kick with boards, 50 swim
* Cycle through this as follows: 25 kick fly with boards, 50 swim back/breast by 25's; the 25 kick free with boards, then 50 swim breast/free; then 25 kick breast with boards, 50 swim free/fly by 25's, etc...
1:00 rest between sets, check HR after each round.
Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!
1:00 rest
With fins:
4 x 50 @ 1:00- breast pull with dolphin kick, do flip turns
6 x 25 sit & spin back drill @ :35
3 x 100 @ 1:45- 50 ra3 la3 back drill, then 50 dolphin kick with boards
1:00 rest, check HR & take fins off
6 sets of:
2 x 100 swim IM, except last 25 is kick free on back, desc 1-2 @ 1:40
2 x 100 swim/kick by 50's (2 rounds fly/back; 2 rounds back/breast; 2 rounds breast/free by 50's) @ 1:45- focus on UDK's on the kick
:20 extra rest
1 x 75* kick/swim FAST for time- go 25 kick with boards, 50 swim
* Cycle through this as follows: 25 kick fly with boards, 50 swim back/breast by 25's; the 25 kick free with boards, then 50 swim breast/free; then 25 kick breast with boards, 50 swim free/fly by 25's, etc...
1:00 rest between sets, check HR after each round.
Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!
Friday, September 27, 2019
Saturday Morning, September 28, 2019- Sr. Silver @ DS
Meet Warmup, then...
3 rounds (in two groups):
1 x 100 RACE freestyle- get time
1 x 100 RACE IM- get time, add to free time
1 x 200 RACE in primary stroke, can you be faster than your 100 Free/100 IM time?
Warmdown a bit before you get out. Do an excellent job with your HW this weekend, get excited for tomorrow's workout. Have a great day!
3 rounds (in two groups):
1 x 100 RACE freestyle- get time
1 x 100 RACE IM- get time, add to free time
1 x 200 RACE in primary stroke, can you be faster than your 100 Free/100 IM time?
Warmdown a bit before you get out. Do an excellent job with your HW this weekend, get excited for tomorrow's workout. Have a great day!
Saturday Morning, September 28, 2019- Combined Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- go drill/drill/skulling by 25's
1:00 rest
2 sets of:
1 x 300- 50 ra2 la2 free drill, 50 2k1p breast drill @ 5:00
1 x 200- go 50/25/50/25/50; 50's are 6ks back drill, 25's are fly pull w/free kick, @ 3:30
1 x 100 kick on back, focus on UDK's past flags- get time & desc 1-2, @ 1:45
Check HR after 2nd set, then get right into...
1 x 450 IM, 50 fly/back/breast- each 50 is swim/kick, desc the 3 x 150's to what you can
1:00 rest, check HR again.
3 x 50 swim IM order by 25's @ :55
2 x 50 kick on back FAST fly/breast kick on #1, breast/free kick on #2, @ :55
3 x 50 swim IM order by 25's @ :50
2 x 50 kick FAST IM on back (as above) @ :55
3 x 50 swim IM order by 25's @ :45 (go @ :50 if not making :45)
Check HR
TEST SET:
3 x 350 swim IM @ 5:30, desc 1-3 to all out FAST; #3 from a dive (75 swim of each stroke, then 50 kick free with boards)
Make sure you get your time for #3, give it to Susan.
12&U, get out for drylands
13&O, until 10a, finish up with...
3 x 50 swim fly/free by 25's @ :55 (gets :05 faster by round
1 x 200 pull free with shnorkels & choice equipment
:30 rest between sets, check HR
Do an excellent job with your HW this weekend, and with drylands today. Get excited for workout tomorrow night at CM. Have a great day!
1:00 rest
2 sets of:
1 x 300- 50 ra2 la2 free drill, 50 2k1p breast drill @ 5:00
1 x 200- go 50/25/50/25/50; 50's are 6ks back drill, 25's are fly pull w/free kick, @ 3:30
1 x 100 kick on back, focus on UDK's past flags- get time & desc 1-2, @ 1:45
Check HR after 2nd set, then get right into...
1 x 450 IM, 50 fly/back/breast- each 50 is swim/kick, desc the 3 x 150's to what you can
1:00 rest, check HR again.
3 x 50 swim IM order by 25's @ :55
2 x 50 kick on back FAST fly/breast kick on #1, breast/free kick on #2, @ :55
3 x 50 swim IM order by 25's @ :50
2 x 50 kick FAST IM on back (as above) @ :55
3 x 50 swim IM order by 25's @ :45 (go @ :50 if not making :45)
Check HR
TEST SET:
3 x 350 swim IM @ 5:30, desc 1-3 to all out FAST; #3 from a dive (75 swim of each stroke, then 50 kick free with boards)
Make sure you get your time for #3, give it to Susan.
12&U, get out for drylands
13&O, until 10a, finish up with...
3 x 50 swim fly/free by 25's @ :55 (gets :05 faster by round
1 x 200 pull free with shnorkels & choice equipment
:30 rest between sets, check HR
Do an excellent job with your HW this weekend, and with drylands today. Get excited for workout tomorrow night at CM. Have a great day!
Wednesday, September 25, 2019
Friday Morning, September 27, 2019- AM Jr. Gold & Sr. Gold @ DS
Meet Warmup, then...
RACE DAY!!
Warmdown a bit before you get out. Do an excellent job in school today and get excited for the workouts this weekend. Have a great day!
RACE DAY!!
Warmdown a bit before you get out. Do an excellent job in school today and get excited for the workouts this weekend. Have a great day!
Thursday Afternoon, September 26, 2019- Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- go drill/kick on back by 50's
1:00 rest
3 x 100 @ :10 rest- 25 ra2 la2 free drill, 25 kick on back build to FAST, last 50 drill NO FREE
Everybody together:
2 sets of-
4 x 75 @ 1:15, 50 swim with FAST TURN & BREAKOUT, then 25 drill (same stroke for all 4)
2 x 150 @ 2:30- 50 swim at 200 set-up, 50 drill, 50 swim at 200 Goal Pace
No rest between sets, go 1st set in primary stroke, 2nd set is choice
Check HR after each round, 1:00 rest after 2nd set, then...
Big 50's until you have to get out for drylands, odds & evens as follows:
Odd 50's- 25 kick with boards TOMBSTONE-style, FAST, then 25 swim build to FAST finish (race pace here at the end!)
Evens- from a dive, go the 1st 25 build from 200 set-up to FAST TURN, then grab board & kick breaststroke back to the starting end TOMBSTONE-style.
You can take about :20 rest between 50's, but not more than that. Make sure the fast part is FAST, and be careful diving in!
Change strokes after every 4 x 50
Warmdown a bit before you get out & do an excellent job with drylands tonight. Get excited for RACE DAY tomorrow. If possible, let me know how you do on the Race Day set tomorrow. Have a great day!
1:00 rest
3 x 100 @ :10 rest- 25 ra2 la2 free drill, 25 kick on back build to FAST, last 50 drill NO FREE
Everybody together:
2 sets of-
4 x 75 @ 1:15, 50 swim with FAST TURN & BREAKOUT, then 25 drill (same stroke for all 4)
2 x 150 @ 2:30- 50 swim at 200 set-up, 50 drill, 50 swim at 200 Goal Pace
No rest between sets, go 1st set in primary stroke, 2nd set is choice
Check HR after each round, 1:00 rest after 2nd set, then...
Big 50's until you have to get out for drylands, odds & evens as follows:
Odd 50's- 25 kick with boards TOMBSTONE-style, FAST, then 25 swim build to FAST finish (race pace here at the end!)
Evens- from a dive, go the 1st 25 build from 200 set-up to FAST TURN, then grab board & kick breaststroke back to the starting end TOMBSTONE-style.
You can take about :20 rest between 50's, but not more than that. Make sure the fast part is FAST, and be careful diving in!
Change strokes after every 4 x 50
Warmdown a bit before you get out & do an excellent job with drylands tonight. Get excited for RACE DAY tomorrow. If possible, let me know how you do on the Race Day set tomorrow. Have a great day!
Thursday Afternoon, September 26, 2019- PM Jr. Gold
Meet Warmup, then...
RACE DAY!!
Warmdown a bit before you get out & thank Kristy for her time. Do an excellent job with your HW tonight & get excited for workout this weekend. Have a great day!
RACE DAY!!
Warmdown a bit before you get out & thank Kristy for her time. Do an excellent job with your HW tonight & get excited for workout this weekend. Have a great day!
Thursday Morning, September 26, 2019- AM Jr. Gold & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back (UDK's past flags)
1:00 rest
Be sure to welcome Bryan and thank him for helping us out the next couple of weeks.
Short fast kicking to shake off the day out of the water...
4 rounds of:
3 x "out & backs" @ :35, dolph kick on stomach/forward somersault/dolph kick on back, all FAST
2 x 25 kick FAST with boards @ :35- #1 is free, #2 is choice
1 x 50 @ :35- kick FAST on back, focus on 4 explosive UDK's off each wall
:30 rest after 1st set; 2nd & 3rd sets are straight through, then :30 rest between 3rd & 4th sets
Check HR after 4th set, then 1:00 rest, then everybody together...
3 x 300 kick @ 5:30 as follows:
1- each 100 is 25 kick FAST dolphin kick with boards, 50 kick free/breast on back (4 UDK's off each wall), 25 FAST free kick with boards
2- 50 kick FAST with boards (25 primary stroke, 25 breaststroke kick), then 50 drill in primary stroke for the entire 300
3- go 3 x 100 all kick FAST @ :20 rest (subtract 1:00 to get time); each 100 is primary stroke kick, except 3rd 25 is always breaststroke kick- press feet backwards & squeeze together
1:00 rest, check HR
2 rounds of 13 x 100...
1-12 x 100 are as follows:
1-2, swim IM (last 25 is kick free on back, 4 small fast UDK's) @ 1:25 desc 1-2 (@ 1:35 for Jr. Gold & seniors who miss 1:25)
3- swim all free br3 or 4/2 @ 1:05 (Stuart, Colin, Noah, Zack) or 1:15 (Jr. Gold & seniors who miss 1:05)
4- swim/kick with boards by 50's FAST FOR TIME in primary stroke @ 1:35 (or 1:45)
:30 rest after #4; 5-12 straight through, then :30 extra rest before #13...
#13 is straight kick FAST for time (#13 is with boards, #26 is on back with explosive, smoking fast UDK's!
1:00 rest after each round of 13, check HR
After #26, get right into...
8 x 25 drill in primary stroke @ :40- sharp drilling here, not sloppy
1:00 rest, check HR
With fins until you have to get out, finish up with...
1 x 75 @ 1:30- 25 swim FAST, 50 drill
1 x 75 @ 1:30- 50 swim FAST, 25 drill
1 x 75 @ 1:30- all swim FAST
No additional rest between rounds of 3 x 75
Odd rounds are primary stroke, even rounds are choice (same stroke for all 3 x 75 in each round)
Warmdown a 150 drill/skull by 25's before you get out. Do an excellent job in school today and get excited for RACE DAY tomorrow. Seniors, this afternoon at 4:30p (swim), drylands at 5:30p. Have a great day!
SENIOR BRONZE (2 lanes by the bulkhead in the diving end of the pool, 7-8:15a):
300 swim freestyle, 200 reverse IM drill
1:00 rest
With kickboards where needed:
3 sets of:
4 x 25 choice drill @ :45 (free in 1st set, breaststroke in 2nd set, choice in 3rd set)
2 x 50 kick with boards desc 1-2 @ 1:10 (these are on back in 2nd set, focus on UDK's)
No rest between sets
After 3rd set, check HR then...
1 x 300- 75 drill/kick/drill by 25's, then last 25 is always swim build to fast, FROM A DIVE
1:00 rest, check HR
25 x 50 in sets of 5:
1-3, swim/kick on back by 25's @ 1:00, desc 1-3 (same stroke for all 3)
#4- swim free br3 or 4/2 @ :45- hustle to make this interval; then get board...
#5- kick FAST for time with boards @ 1:00
No rest between sets of 5 x 50. After each round of 5 x 50, change stroke for the 1st 3 x 50 swim/kick
Finish up with 3 x 25 from a dive for time (walkbacks)
Warmdown a bit before you go. Do an excellent job in school today & thank Bryan for his time. Have a great day!
1:00 rest
Be sure to welcome Bryan and thank him for helping us out the next couple of weeks.
Short fast kicking to shake off the day out of the water...
4 rounds of:
3 x "out & backs" @ :35, dolph kick on stomach/forward somersault/dolph kick on back, all FAST
2 x 25 kick FAST with boards @ :35- #1 is free, #2 is choice
1 x 50 @ :35- kick FAST on back, focus on 4 explosive UDK's off each wall
:30 rest after 1st set; 2nd & 3rd sets are straight through, then :30 rest between 3rd & 4th sets
Check HR after 4th set, then 1:00 rest, then everybody together...
3 x 300 kick @ 5:30 as follows:
1- each 100 is 25 kick FAST dolphin kick with boards, 50 kick free/breast on back (4 UDK's off each wall), 25 FAST free kick with boards
2- 50 kick FAST with boards (25 primary stroke, 25 breaststroke kick), then 50 drill in primary stroke for the entire 300
3- go 3 x 100 all kick FAST @ :20 rest (subtract 1:00 to get time); each 100 is primary stroke kick, except 3rd 25 is always breaststroke kick- press feet backwards & squeeze together
1:00 rest, check HR
2 rounds of 13 x 100...
1-12 x 100 are as follows:
1-2, swim IM (last 25 is kick free on back, 4 small fast UDK's) @ 1:25 desc 1-2 (@ 1:35 for Jr. Gold & seniors who miss 1:25)
3- swim all free br3 or 4/2 @ 1:05 (Stuart, Colin, Noah, Zack) or 1:15 (Jr. Gold & seniors who miss 1:05)
4- swim/kick with boards by 50's FAST FOR TIME in primary stroke @ 1:35 (or 1:45)
:30 rest after #4; 5-12 straight through, then :30 extra rest before #13...
#13 is straight kick FAST for time (#13 is with boards, #26 is on back with explosive, smoking fast UDK's!
1:00 rest after each round of 13, check HR
After #26, get right into...
8 x 25 drill in primary stroke @ :40- sharp drilling here, not sloppy
1:00 rest, check HR
With fins until you have to get out, finish up with...
1 x 75 @ 1:30- 25 swim FAST, 50 drill
1 x 75 @ 1:30- 50 swim FAST, 25 drill
1 x 75 @ 1:30- all swim FAST
No additional rest between rounds of 3 x 75
Odd rounds are primary stroke, even rounds are choice (same stroke for all 3 x 75 in each round)
Warmdown a 150 drill/skull by 25's before you get out. Do an excellent job in school today and get excited for RACE DAY tomorrow. Seniors, this afternoon at 4:30p (swim), drylands at 5:30p. Have a great day!
SENIOR BRONZE (2 lanes by the bulkhead in the diving end of the pool, 7-8:15a):
300 swim freestyle, 200 reverse IM drill
1:00 rest
With kickboards where needed:
3 sets of:
4 x 25 choice drill @ :45 (free in 1st set, breaststroke in 2nd set, choice in 3rd set)
2 x 50 kick with boards desc 1-2 @ 1:10 (these are on back in 2nd set, focus on UDK's)
No rest between sets
After 3rd set, check HR then...
1 x 300- 75 drill/kick/drill by 25's, then last 25 is always swim build to fast, FROM A DIVE
1:00 rest, check HR
25 x 50 in sets of 5:
1-3, swim/kick on back by 25's @ 1:00, desc 1-3 (same stroke for all 3)
#4- swim free br3 or 4/2 @ :45- hustle to make this interval; then get board...
#5- kick FAST for time with boards @ 1:00
No rest between sets of 5 x 50. After each round of 5 x 50, change stroke for the 1st 3 x 50 swim/kick
Finish up with 3 x 25 from a dive for time (walkbacks)
Warmdown a bit before you go. Do an excellent job in school today & thank Bryan for his time. Have a great day!
Wednesday Morning, September 25, 2019- Sr. Silver, PM Jr. Gold & PM Jr. Silver @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
15 x 25 in sets of 3 as follows:
1- 8k&switch free drill- really feel "LONG" on your side, @ :40
2- 3k skull/2 pull breast drill @ :40
3- kick on stomach @ :30- FAST UDK to halfway, then breast kick to the end
Check HR after #15, then 25 easy choice skulling
4 x 200 as follows:
3 x 25 @ :10 rest- odds are drill, #2 is FAST kick on back, halfway UDK then choice
125 swim/kick by 25's- the swim 25's are build to FAST TURN/BO, evens are kick FAST on back
All @ 4:00, go odds primary stroke, evens choice
Check HR, then 1:00 rest after #4
6 rounds:
1 x 75- 25 kick FAST for time with boards, 50 kick on back focus on UDK's @ 2:00
1 x 75- 50 kick FAST for time with boards, 25 drill @ 2:00
1 x 75- 25 swim FAST, 50 kick FAST for time with boards @ 2:00
1 x 100 swim free (rounds 1&2) or IM (rounds 3&4) FAST @ 2:00
2 rounds primary stroke, 2 rounds free, 2 rounds choice
With fins until you have to get out, finish up with...
4 x 25 @ :45- the usual
1 x 50 kick FAST (swim in even rounds) @ 1:00
Wardown a bit before you have to get out. Do an excellent job in school today & work hard the rest of the week. Have a great day!
1:00 rest
15 x 25 in sets of 3 as follows:
1- 8k&switch free drill- really feel "LONG" on your side, @ :40
2- 3k skull/2 pull breast drill @ :40
3- kick on stomach @ :30- FAST UDK to halfway, then breast kick to the end
Check HR after #15, then 25 easy choice skulling
4 x 200 as follows:
3 x 25 @ :10 rest- odds are drill, #2 is FAST kick on back, halfway UDK then choice
125 swim/kick by 25's- the swim 25's are build to FAST TURN/BO, evens are kick FAST on back
All @ 4:00, go odds primary stroke, evens choice
Check HR, then 1:00 rest after #4
6 rounds:
1 x 75- 25 kick FAST for time with boards, 50 kick on back focus on UDK's @ 2:00
1 x 75- 50 kick FAST for time with boards, 25 drill @ 2:00
1 x 75- 25 swim FAST, 50 kick FAST for time with boards @ 2:00
1 x 100 swim free (rounds 1&2) or IM (rounds 3&4) FAST @ 2:00
2 rounds primary stroke, 2 rounds free, 2 rounds choice
With fins until you have to get out, finish up with...
4 x 25 @ :45- the usual
1 x 50 kick FAST (swim in even rounds) @ 1:00
Wardown a bit before you have to get out. Do an excellent job in school today & work hard the rest of the week. Have a great day!
Tuesday Afternoon, September 24, 2019- Sr. Gold @ DS
1 x 600- 300 swim freestyle, 200 reverse IM (drill/kick by 25's), 100 choice
1:00 rest
6 x 75 @ 1:20- 25 kick free head out build (forward ss @ midpool), 50 drill in 4th best stroke
1 x 300- 75 drill/drill/kick (build) by 25's, then 25 swim FROM A DIVE build to FAST- 200 in 4th best stroke, last 100 choice
Check HR
8 x "out & backs" @ :40- forward ss at midpool; go 3 4th best stroke and 3 in primary stroke, last 2 choice
1:00 rest, check HR again
20min of Vertical Kick with med balls (go one lane ladies & one lane dudes)
Finish up with pseudo relays with med balls, then 15M sprints from a dive
Warmdown a bit before you go upstairs for drylands. Please remind your parents about the meeting tonight at 6:30p (right upstairs in the stands). Enjoy your day off tomorrow, follow the workouts here and keep in touch when you can. Have a great day!
1:00 rest
6 x 75 @ 1:20- 25 kick free head out build (forward ss @ midpool), 50 drill in 4th best stroke
1 x 300- 75 drill/drill/kick (build) by 25's, then 25 swim FROM A DIVE build to FAST- 200 in 4th best stroke, last 100 choice
Check HR
8 x "out & backs" @ :40- forward ss at midpool; go 3 4th best stroke and 3 in primary stroke, last 2 choice
1:00 rest, check HR again
20min of Vertical Kick with med balls (go one lane ladies & one lane dudes)
Finish up with pseudo relays with med balls, then 15M sprints from a dive
Warmdown a bit before you go upstairs for drylands. Please remind your parents about the meeting tonight at 6:30p (right upstairs in the stands). Enjoy your day off tomorrow, follow the workouts here and keep in touch when you can. Have a great day!
Tuesday Afternoon, September 25, 2019- PM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
15 x 25 in sets of 3 as follows:
1- 8k&switch free drill- really feel "LONG" on your side, @ :35
2- 3k skull/2 pull breast drill @ :35
3- kick on stomach @ :25- FAST UDK to halfway, then breast kick to the end
Check HR after #15, then 25 easy choice skulling
4 x 200 as follows:
3 x 25 @ :10 rest- odds are drill, #2 is FAST kick on back, halfway UDK then choice
125 swim/kick by 25's- the swim 25's are build to FAST TURN/BO, evens are kick FAST on back
All @ 4:00, go odds primary stroke, evens choice
Check HR, then 1:00 rest after #4
Jr. Gold:
LONG SWIM-
6 times through
150 swim free desc the 3 x 50's to something juicy
100 swim IM- NO FREE, go last 25 in primary stroke
Go to a hand touch & check time after 100 IM, grab board then...
50 kick FAST for time with boards
No rest between rounds of 300's
Check HR after 6th time through
Until 6p...
Finish up with:
3 rounds of
4 x 100 swim at free Goal Pace @ 1:45
2 x 50 kick FAST/drill by 25's @ 1:00
Warmdown a bit before you get out. Please remind your parents about the meeting tonight at 6:30p, right here at the D (up in the stands). Do an excellent job with your HW and get excited for Filthy Kicking Wednesday tomorrow morning. Have a great day!
1:00 rest
15 x 25 in sets of 3 as follows:
1- 8k&switch free drill- really feel "LONG" on your side, @ :35
2- 3k skull/2 pull breast drill @ :35
3- kick on stomach @ :25- FAST UDK to halfway, then breast kick to the end
Check HR after #15, then 25 easy choice skulling
4 x 200 as follows:
3 x 25 @ :10 rest- odds are drill, #2 is FAST kick on back, halfway UDK then choice
125 swim/kick by 25's- the swim 25's are build to FAST TURN/BO, evens are kick FAST on back
All @ 4:00, go odds primary stroke, evens choice
Check HR, then 1:00 rest after #4
Jr. Gold:
LONG SWIM-
6 times through
150 swim free desc the 3 x 50's to something juicy
100 swim IM- NO FREE, go last 25 in primary stroke
Go to a hand touch & check time after 100 IM, grab board then...
50 kick FAST for time with boards
No rest between rounds of 300's
Check HR after 6th time through
Until 6p...
Finish up with:
3 rounds of
4 x 100 swim at free Goal Pace @ 1:45
2 x 50 kick FAST/drill by 25's @ 1:00
Warmdown a bit before you get out. Please remind your parents about the meeting tonight at 6:30p, right here at the D (up in the stands). Do an excellent job with your HW and get excited for Filthy Kicking Wednesday tomorrow morning. Have a great day!
Tuesday, September 24, 2019
Tuesday Morning, September 24, 2019- Sr. Gold & AM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
15 x 25 in sets of 3 as follows:
1- 8k&switch free drill- really feel "LONG" on your side, @ :35
2- 3k skull/2 pull breast drill @ :35
3- kick on stomach @ :25- FAST UDK to halfway, then breast kick to the end
Check HR after #15, then 25 easy choice skulling
4 x 200 as follows:
3 x 25 @ :10 rest- odds are drill, #2 is FAST kick on back, halfway UDK then choice
125 swim/kick by 25's- the swim 25's are build to FAST TURN/BO, evens are kick FAST on back
All @ 4:00, go odds primary stroke, evens choice
Check HR, then 1:00 rest after #4
Jr. Gold:
LONG SWIM-
6 times through
150 swim free desc the 3 x 50's to something juicy
100 swim IM- NO FREE, go last 25 in primary stroke
Go to a hand touch & check time after 100 IM, grab board then...
50 kick FAST for time with boards
No rest between rounds of 300's
Check HR after 6th time through
Finish up with 3 rounds of 4 x 100 swim at free Goal Pace @ 1:45 & 2 x 50 kick FAST/drill by 25's @ 1:00
DISTANCE-
Choice equipment on pull...
4 rounds of:
450 pull, descend 150's 1-3
2 x 300* swim desc (#2 FAST) @ 4:30
4 x 100 swim at pace @ 1:40 (odd rounds) or 8 x 50 @ :10 rest (even rounds)
Check HR after each round; warmdown with drilling & kicking 50's after 4th round.
Senior's-
27 x 100 @ 2:00 as follows, change strokes after every 8:
1- 25 drill, 50 swim FAST (2nd 50 split of 100 GT), 25 drill
2- 75 swim FAST for time, 25 drill
3- BROKEN- 25/50/25- all @ :10 rest, all @ 3:00
With fins, until 7:20a, finish up with:
4 x 25 @ :40 (the usual)
1 x 50 swim FAST for time (same stroke as the 25's) @ 1:00
NO rest between rounds.
Warmdown a bit before you get out. Do an excellent job in school today and please remind your parents about the meeting tonight at 6:30 here in the stands. Have a great day!
1:00 rest
15 x 25 in sets of 3 as follows:
1- 8k&switch free drill- really feel "LONG" on your side, @ :35
2- 3k skull/2 pull breast drill @ :35
3- kick on stomach @ :25- FAST UDK to halfway, then breast kick to the end
Check HR after #15, then 25 easy choice skulling
4 x 200 as follows:
3 x 25 @ :10 rest- odds are drill, #2 is FAST kick on back, halfway UDK then choice
125 swim/kick by 25's- the swim 25's are build to FAST TURN/BO, evens are kick FAST on back
All @ 4:00, go odds primary stroke, evens choice
Check HR, then 1:00 rest after #4
Jr. Gold:
LONG SWIM-
6 times through
150 swim free desc the 3 x 50's to something juicy
100 swim IM- NO FREE, go last 25 in primary stroke
Go to a hand touch & check time after 100 IM, grab board then...
50 kick FAST for time with boards
No rest between rounds of 300's
Check HR after 6th time through
Finish up with 3 rounds of 4 x 100 swim at free Goal Pace @ 1:45 & 2 x 50 kick FAST/drill by 25's @ 1:00
DISTANCE-
Choice equipment on pull...
4 rounds of:
450 pull, descend 150's 1-3
2 x 300* swim desc (#2 FAST) @ 4:30
4 x 100 swim at pace @ 1:40 (odd rounds) or 8 x 50 @ :10 rest (even rounds)
Check HR after each round; warmdown with drilling & kicking 50's after 4th round.
Senior's-
27 x 100 @ 2:00 as follows, change strokes after every 8:
1- 25 drill, 50 swim FAST (2nd 50 split of 100 GT), 25 drill
2- 75 swim FAST for time, 25 drill
3- BROKEN- 25/50/25- all @ :10 rest, all @ 3:00
With fins, until 7:20a, finish up with:
4 x 25 @ :40 (the usual)
1 x 50 swim FAST for time (same stroke as the 25's) @ 1:00
NO rest between rounds.
Warmdown a bit before you get out. Do an excellent job in school today and please remind your parents about the meeting tonight at 6:30 here in the stands. Have a great day!
Monday, September 23, 2019
Monday Afternoon, September 23, 2019- PM Jr. Gold @ CM
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
With pull buoys where noted-
4 x 100 @ :10 rest-
25 skulling (buoy at feet), 50 free drill (catchup, fist or ra2 la2, NO BUOY), 25 kick free head out (buoy at hands
Check HR, everybody together:
4 x 75- 25 kick build to FAST with boards, 50 swim free FAST TURN, @ 1:20
4 rounds:
3 x UDK "out & backs" (stomach/back with forward ss) @ :40 (odds) or :30 (evens)
2 x 50 kick all FAST for time @ 1:00 (@ :10 rest in even rounds)
1 x 100 swim IM, get time & desc
After 4th round, check HR, then....
12 x 50 kick all FAST @ :10, check clock for time, add :05 if time per 50 drops off
1:00 rest, check HR
How low can you go?!?
4 x 100 swim free, except 3rd 25 is kick on back (BIG UDK's!) @ 1:35*; #3 is all swim @ 1:10
2 x 25 swim @ :10 rest (all @ 1:30)- 25 build fly, 25 tempo back
100 IM kick FAST for time with boards
*interval gets :05 faster by round
Warmdown a bit before you get out, do an excellent job with your HW tonight & please remind your parents about the meeting tomorrow night (6:30p here, in the stands). Have a great day!
1:00 rest
With pull buoys where noted-
4 x 100 @ :10 rest-
25 skulling (buoy at feet), 50 free drill (catchup, fist or ra2 la2, NO BUOY), 25 kick free head out (buoy at hands
Check HR, everybody together:
4 x 75- 25 kick build to FAST with boards, 50 swim free FAST TURN, @ 1:20
4 rounds:
3 x UDK "out & backs" (stomach/back with forward ss) @ :40 (odds) or :30 (evens)
2 x 50 kick all FAST for time @ 1:00 (@ :10 rest in even rounds)
1 x 100 swim IM, get time & desc
After 4th round, check HR, then....
12 x 50 kick all FAST @ :10, check clock for time, add :05 if time per 50 drops off
1:00 rest, check HR
How low can you go?!?
4 x 100 swim free, except 3rd 25 is kick on back (BIG UDK's!) @ 1:35*; #3 is all swim @ 1:10
2 x 25 swim @ :10 rest (all @ 1:30)- 25 build fly, 25 tempo back
100 IM kick FAST for time with boards
*interval gets :05 faster by round
Warmdown a bit before you get out, do an excellent job with your HW tonight & please remind your parents about the meeting tomorrow night (6:30p here, in the stands). Have a great day!
Subscribe to:
Posts (Atom)