1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick choice by 50's
:30 rest, then...
7 x 100 as follows- all @ :10 rest
odds- 50 swim, 50 kick- pick a stroke (and kick either with boards or on back), and stick with it; desc 1-4 to something juicy!
evens- 75 kick/drill/kick by 25's, kick is on back, focus on 4 UDK's & desc 1-2; last 25 is skulling
Check HR
With partners & 'Chutes:
Partner 1- drilling in one lane, go 75's at a time (drill/skull/drill #1; drill/swim/drill #2, FAST turn)
Partner 2- with 'Chutes in the 2nd lane, go :10 kick free (flat, superhero style), :10 swim build, :10 swim FAST- hold onto the stroke, steady kick- then :10 rest (:40 total), 6x = 4:00, then switch with partner
Aim for 3 rounds (of 75's & 'Chutes), then...
25's from a dive, focus on smooth/strong breakouts.
Warmdown a bit before you get out. Do an excellent job with your HW tonight, get excited for our breakfast on Monday at IHOP. Have a great day!
Thursday, October 31, 2019
Thursday Afternoon, October 31, 2019- PM Jr. Gold @ DS
Meet Warmup, then...
RACE DAY!!
Today we went 8 rounds of the following:
BROKEN 175- 100 swim from a dive, :20 rest, 75 swim from a push
Go 2 free, 2 primary (NO FREE), 2 IM (50 of each, except free), and 2 kick
Remember, this is about RACING, developing toughness when you start to hurt & breakdown in the race, and taking a chance to achieve something you haven't already done. Don't blink...
Warmdown a bit before you get out. Do an excellent job with your HW tonight & remind your parents about Coffee on Saturday during drylands. Have a great day!
RACE DAY!!
Today we went 8 rounds of the following:
BROKEN 175- 100 swim from a dive, :20 rest, 75 swim from a push
Go 2 free, 2 primary (NO FREE), 2 IM (50 of each, except free), and 2 kick
Remember, this is about RACING, developing toughness when you start to hurt & breakdown in the race, and taking a chance to achieve something you haven't already done. Don't blink...
Warmdown a bit before you get out. Do an excellent job with your HW tonight & remind your parents about Coffee on Saturday during drylands. Have a great day!
Thursday Morning, October 31, 2019- AM Jr. Gold & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/swim/drill
:30 rest, then right into...
3 x 100 @ :10 rest, 25 kick on back (build to FAST turn), 50 drill, 25 kick FAST- focus on 4 UDK's
Everybody together...
24 x 25 in sets of 4 (odd sets of 4 swim, even sets of 4 kick with boards)
swim- @ :45/:35/:25/:15 (go drill, 15/10, build and FAST by 25's)
kick with boards, add :05 to interval (50/40/30/20)- build on odds, 15/10 @ #2, all FAST on #4
1:00 rest
3 sets of:
6 x 75 @ 1:20 as follows
1- 25 kick FAST, 50 drill
2- 50 kick FAST, 25 drill
3- all kick FAST
3 x 150 @ 2:30 as follows:
1- 50 kick FAST, 100 swim IM
2- 100 kick FAST IM, 50 drill in primary stroke
3- all kick FAST
You'll have to hustle to make the interval on #3!
After each round...
1 x 100 in primary stroke- 25 drill/50 swim FAST TURN-BO/25 drill
1:00 rest, check HR
After 3rd round, check HR, then...
MYSTERY SET! (Guess it, and you don't have to do it!)
1:00 rest
(Today we went 1 x BROKEN 225 kick with boards, 75 IM/3 x 25 choice/75 IM- all @ :15 rest)
With fins, 4 sets of, all @ 4:00-
1 x 50 fish drill/blow it out the back drill by 25's @ 1:00
1 x 50 kick/swim FAST TURN-BO/kick @ 1:00
3 x 25 swim @ :10 rest, get time & desc 1-3
Wait for your teammates to start the next round- all @ 4:00
With shnorkel, finish up with...
2 x 50 choice free drill @ 1:00
2 x 75* @ :10 rest, 50 swim/25 kick free (board if possible) desc 1-2
*add 25 to each round, up to 150 & back down to 75's
Check HR after each round, no more than :30 rest then get into next round
Do an excellent job in school today, get excited for our November meets. Have a great day!
:30 rest, then right into...
3 x 100 @ :10 rest, 25 kick on back (build to FAST turn), 50 drill, 25 kick FAST- focus on 4 UDK's
Everybody together...
24 x 25 in sets of 4 (odd sets of 4 swim, even sets of 4 kick with boards)
swim- @ :45/:35/:25/:15 (go drill, 15/10, build and FAST by 25's)
kick with boards, add :05 to interval (50/40/30/20)- build on odds, 15/10 @ #2, all FAST on #4
1:00 rest
3 sets of:
6 x 75 @ 1:20 as follows
1- 25 kick FAST, 50 drill
2- 50 kick FAST, 25 drill
3- all kick FAST
3 x 150 @ 2:30 as follows:
1- 50 kick FAST, 100 swim IM
2- 100 kick FAST IM, 50 drill in primary stroke
3- all kick FAST
You'll have to hustle to make the interval on #3!
After each round...
1 x 100 in primary stroke- 25 drill/50 swim FAST TURN-BO/25 drill
1:00 rest, check HR
After 3rd round, check HR, then...
MYSTERY SET! (Guess it, and you don't have to do it!)
1:00 rest
(Today we went 1 x BROKEN 225 kick with boards, 75 IM/3 x 25 choice/75 IM- all @ :15 rest)
With fins, 4 sets of, all @ 4:00-
1 x 50 fish drill/blow it out the back drill by 25's @ 1:00
1 x 50 kick/swim FAST TURN-BO/kick @ 1:00
3 x 25 swim @ :10 rest, get time & desc 1-3
Wait for your teammates to start the next round- all @ 4:00
With shnorkel, finish up with...
2 x 50 choice free drill @ 1:00
2 x 75* @ :10 rest, 50 swim/25 kick free (board if possible) desc 1-2
*add 25 to each round, up to 150 & back down to 75's
Check HR after each round, no more than :30 rest then get into next round
Do an excellent job in school today, get excited for our November meets. Have a great day!
Wednesday, October 30, 2019
Wednesday Morning, October 30, 2019- PM Jr. Gold, Jr. Silver & Sr. Silver @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- go drill/drill/kick by 25's
1:00 rest
3 x 100 @ :10 rest, 25 kick (build), 50 drill, 25 kick (FAST)
Check HR, then everybody together:
20 x 25 in sets of 4*:
1- drill @ :45
2- swim build to FAST @ :35
3- swim 15y FAST/10y drill @ :25
4- all swim FAST @ :15
*even rounds of 4 are kick, add :05 to each interval
Check HR after #20, then 1:00 rest
2 sets of:
6 x 75 @ 1:30 as follows
1- 25 kick FAST, 50 drill
2- 50 kick FAST, 25 drill
3- all kick FAST
3 x 150 @ 2:50 as follows:
1- 50 kick FAST, 100 swim IM
2- 100 kick FAST, 50 drill in primary stroke
3- all kick FAST
You'll have to hustle to make the interval on #3!
After each round...
1 x 150 in primary stroke- 50 swim FAST/50 drill/50 swim FAST
1:00 rest, check HR
After 2nd set....
MYSTERY SET- guess it, and you don't have to do it!
Today we went a 225 BROKEN kick with boards as follows:
75 kick IM, 3 x 25 kick choice, 75 kick IM- all @ :15 rest (1st group subtract 1:00, 2nd group 1:05, etc...)
Finish up with...
50's in sets of 4 until you have to get out:
2- swim IM order by 25's @ :50
2- swim free br3 or 4/2 @ :50* (*gets "05 faster by round)
:30 rest after every 3rd round, check HR
Warmdown a bit before you get out. Do an excellent job in school today & get excited for our November meets. Have a great day!
1:00 rest
3 x 100 @ :10 rest, 25 kick (build), 50 drill, 25 kick (FAST)
Check HR, then everybody together:
20 x 25 in sets of 4*:
1- drill @ :45
2- swim build to FAST @ :35
3- swim 15y FAST/10y drill @ :25
4- all swim FAST @ :15
*even rounds of 4 are kick, add :05 to each interval
Check HR after #20, then 1:00 rest
2 sets of:
6 x 75 @ 1:30 as follows
1- 25 kick FAST, 50 drill
2- 50 kick FAST, 25 drill
3- all kick FAST
3 x 150 @ 2:50 as follows:
1- 50 kick FAST, 100 swim IM
2- 100 kick FAST, 50 drill in primary stroke
3- all kick FAST
You'll have to hustle to make the interval on #3!
After each round...
1 x 150 in primary stroke- 50 swim FAST/50 drill/50 swim FAST
1:00 rest, check HR
After 2nd set....
MYSTERY SET- guess it, and you don't have to do it!
Today we went a 225 BROKEN kick with boards as follows:
75 kick IM, 3 x 25 kick choice, 75 kick IM- all @ :15 rest (1st group subtract 1:00, 2nd group 1:05, etc...)
Finish up with...
50's in sets of 4 until you have to get out:
2- swim IM order by 25's @ :50
2- swim free br3 or 4/2 @ :50* (*gets "05 faster by round)
:30 rest after every 3rd round, check HR
Warmdown a bit before you get out. Do an excellent job in school today & get excited for our November meets. Have a great day!
Tuesday Afternoon, October 29, 2019- Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- your choice, mix it up
1:00 rest
4 x 100 @ :10 rest- drill/kick on back
6 x 1/2 pool sprints @ :30
2 sets of:
4 x 75 @ 1:30-
odds- 50 drill, 25 swim FAST FAD, get time
evens- 25 drill, 50 swim FAST FAD, how close can you get to your 25 time (x2)?
150 kick (build)/drill by 25's
1:00 rest between rounds, check HR
Finish up with 6 x 15y sprints from a dive (FAD
Warmdown a bit before you go change for drylands. Do an excellent job upstairs, work well together & wear something SNOW. Enjoy your morning off tomorrow. Have a great day!
1:00 rest
4 x 100 @ :10 rest- drill/kick on back
6 x 1/2 pool sprints @ :30
2 sets of:
4 x 75 @ 1:30-
odds- 50 drill, 25 swim FAST FAD, get time
evens- 25 drill, 50 swim FAST FAD, how close can you get to your 25 time (x2)?
150 kick (build)/drill by 25's
1:00 rest between rounds, check HR
Finish up with 6 x 15y sprints from a dive (FAD
Warmdown a bit before you go change for drylands. Do an excellent job upstairs, work well together & wear something SNOW. Enjoy your morning off tomorrow. Have a great day!
Tuesday, October 29, 2019
Tuesday Afternoon, October 29, 2019- PM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is 25 kick on back, 50 drill, 25 kick on stomach
1:00 rest
4 x 75 @ 1:20- 50 fist free drill br3, 25 choice drill NO FREE
3 x 100 @ 1:45- 25 kick on back build to FAST turn, 75 drill/swim/drill by 25's (FAST turn)
2 x 200- 50 swim, 50 kick, desc 100's 1-2 (in primary stroke) @ 3:30
8 x 25 as follows:
odds- swim build to 200 set up @ :40
evens- swim 15y FAST 10y drill @ :25
Check HR, then 1:00 rest
LONG SWIM:
5 times through...
200 IM- 25 fly, 50 back, 50 breast, 25 free, 50 kick free FAST
200 primary stroke (50 sw/25 dr/50 sw/25 dr/50 sw), desc 50's swim: neg split, 200 setup, FAST
No rest between rounds, check HR after 5th round, then 1:00 rest
After everybody has finished, everybody together:
3x-
1 x 300 pull free (get time, desc) @ 5:00
4 x 100 swim free at Goal Pace (mile/1000/500 by round) @ 1:30/1:40/1:50 by round)
Check HR after each round
If there is time, 24 x 25 with fins, "the usual"
Warmdown a bit before you get out. Do an excellent job with your HW tonight & remind your parents about coffee on Saturday Morning. Have a great day!
1:00 rest
4 x 75 @ 1:20- 50 fist free drill br3, 25 choice drill NO FREE
3 x 100 @ 1:45- 25 kick on back build to FAST turn, 75 drill/swim/drill by 25's (FAST turn)
2 x 200- 50 swim, 50 kick, desc 100's 1-2 (in primary stroke) @ 3:30
8 x 25 as follows:
odds- swim build to 200 set up @ :40
evens- swim 15y FAST 10y drill @ :25
Check HR, then 1:00 rest
LONG SWIM:
5 times through...
200 IM- 25 fly, 50 back, 50 breast, 25 free, 50 kick free FAST
200 primary stroke (50 sw/25 dr/50 sw/25 dr/50 sw), desc 50's swim: neg split, 200 setup, FAST
No rest between rounds, check HR after 5th round, then 1:00 rest
After everybody has finished, everybody together:
3x-
1 x 300 pull free (get time, desc) @ 5:00
4 x 100 swim free at Goal Pace (mile/1000/500 by round) @ 1:30/1:40/1:50 by round)
Check HR after each round
If there is time, 24 x 25 with fins, "the usual"
Warmdown a bit before you get out. Do an excellent job with your HW tonight & remind your parents about coffee on Saturday Morning. Have a great day!
Tuesday Morning, October 29, 2019- AM Jr. Gold & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is 25 kick on back, 50 drill, 25 kick on stomach
1:00 rest
6 x 75 @ 1:20- 50 fist free drill br3, 25 choice drill NO FREE
4 x 100 @ 1:45- 25 kick on back build to FAST turn, 75 drill/swim/drill by 25's (FAST turn)
2 x 200- 50 swim, 50 kick, desc 100's 1-2 (in primary stroke) @ 3:30
8 x 25 as follows:
odds- swim build to 200 set up @ :40
evens- swim 15y FAST 10y drill @ :25
Check HR, then 1:00 rest
DISTANCE-
6 sets of:
1 x 450 swim free with choice equipment- desc 150's to something juicy (hand touch @ 300)
1 x 300 swim free- goal is within :05 of 2x 3rd 150 time
:30 rest between rounds, check HR & get equipment
1 x 1500 pull with choice equipment, desc 450's 1-3, then last 150 FAST for time
If there is time, finish up with 75's swim with fins, desc 1-3's @ 1:20 (even rounds are kick)
Jr. Gold-
LONG SWIM:
5 times through...
200 IM- 25 fly, 50 back, 50 breast, 25 free, 50 kick free FAST
200 primary stroke (50 sw/25 dr/50 sw/25 dr/50 sw), desc 50's swim: neg split, 200 setup, FAST
No rest between rounds, check HR after 5th round, then 1:00 rest
After everybody has finished, everybody together:
3x-
1 x 300 pull free (get time, desc) @ 5:00
4 x 100 swim free at Goal Pace (mile/1000/500 by round) @ 1:30/1:40/1:50 by round)
Check HR after each round
If there is time, 24 x 25 with fins, "the usual"
Seniors-
4 times through:
200- 50 drill, 25 swim at 200 setup, 50 drill, 25 swim FAST, 50 drill @ 3:30
200- 50 swim at 200GP, 25 drill, 50 swim at 200 GP, 25 drill, 50 swim at 200 GP @ 3:30
150 drill/skulling by 25's @ 3:30
BROKEN 200- 4 x 50 swim all FAST @ :10 rest
Go free, primary, choice, kick by rounds
If there is time, finish up with 75's with fins desc 1-3's @ 1:20 (even rounds are kick)
Warmdown a bit before you get out. Do an excellent job in school today and get excited for our November meets. Have a great day!
1:00 rest
6 x 75 @ 1:20- 50 fist free drill br3, 25 choice drill NO FREE
4 x 100 @ 1:45- 25 kick on back build to FAST turn, 75 drill/swim/drill by 25's (FAST turn)
2 x 200- 50 swim, 50 kick, desc 100's 1-2 (in primary stroke) @ 3:30
8 x 25 as follows:
odds- swim build to 200 set up @ :40
evens- swim 15y FAST 10y drill @ :25
Check HR, then 1:00 rest
DISTANCE-
6 sets of:
1 x 450 swim free with choice equipment- desc 150's to something juicy (hand touch @ 300)
1 x 300 swim free- goal is within :05 of 2x 3rd 150 time
:30 rest between rounds, check HR & get equipment
1 x 1500 pull with choice equipment, desc 450's 1-3, then last 150 FAST for time
If there is time, finish up with 75's swim with fins, desc 1-3's @ 1:20 (even rounds are kick)
Jr. Gold-
LONG SWIM:
5 times through...
200 IM- 25 fly, 50 back, 50 breast, 25 free, 50 kick free FAST
200 primary stroke (50 sw/25 dr/50 sw/25 dr/50 sw), desc 50's swim: neg split, 200 setup, FAST
No rest between rounds, check HR after 5th round, then 1:00 rest
After everybody has finished, everybody together:
3x-
1 x 300 pull free (get time, desc) @ 5:00
4 x 100 swim free at Goal Pace (mile/1000/500 by round) @ 1:30/1:40/1:50 by round)
Check HR after each round
If there is time, 24 x 25 with fins, "the usual"
Seniors-
4 times through:
200- 50 drill, 25 swim at 200 setup, 50 drill, 25 swim FAST, 50 drill @ 3:30
200- 50 swim at 200GP, 25 drill, 50 swim at 200 GP, 25 drill, 50 swim at 200 GP @ 3:30
150 drill/skulling by 25's @ 3:30
BROKEN 200- 4 x 50 swim all FAST @ :10 rest
Go free, primary, choice, kick by rounds
If there is time, finish up with 75's with fins desc 1-3's @ 1:20 (even rounds are kick)
Warmdown a bit before you get out. Do an excellent job in school today and get excited for our November meets. Have a great day!
Monday, October 28, 2019
Monday Afternoon, October 28, 2019- PM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back- 4 UDK's
1:00 rest
3 x 150 @ :15 rest- 100 kick/drill by 25's, focus on 4 UDK's off each wall; then 50 swim dps, neg split stroke count on each 50
Check HR
5 sets of:
4 x "out & backs" on stomach/back (forward ss) @ :45- fast & explosive here!
3 x 100 kick @ 2:00 as follows:
25 kick all out FAST w/boards, 50 kick@back neg split (4 UDK's!), :10 rest, 25 kick w/boards FAST
2 x 50 kick primary stroke @ :50 all FAST, except @ :10 rest in 3rd & 5th sets
1 x 150 swim shnorkel desc 1-5 to all out FAST
1:00 rest between sets, check HR
If there is time, finish up with...
12 x 50 @ :55- 3 swim IM order, 1 choice kick with boards (next 12 @ :50, last 12 @ :45)
Warmdown a bit before you get out. I hope you enjoyed your day off today. Be sure to get your HW done & make sure you're ready for the week ahead at school. Thank Kristy for the workout & have a great day!
1:00 rest
3 x 150 @ :15 rest- 100 kick/drill by 25's, focus on 4 UDK's off each wall; then 50 swim dps, neg split stroke count on each 50
Check HR
5 sets of:
4 x "out & backs" on stomach/back (forward ss) @ :45- fast & explosive here!
3 x 100 kick @ 2:00 as follows:
25 kick all out FAST w/boards, 50 kick@back neg split (4 UDK's!), :10 rest, 25 kick w/boards FAST
2 x 50 kick primary stroke @ :50 all FAST, except @ :10 rest in 3rd & 5th sets
1 x 150 swim shnorkel desc 1-5 to all out FAST
1:00 rest between sets, check HR
If there is time, finish up with...
12 x 50 @ :55- 3 swim IM order, 1 choice kick with boards (next 12 @ :50, last 12 @ :45)
Warmdown a bit before you get out. I hope you enjoyed your day off today. Be sure to get your HW done & make sure you're ready for the week ahead at school. Thank Kristy for the workout & have a great day!
Monday Morning, October 28, 2019- AM Jr. Gold & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back- 4 UDK's
1:00 rest
4 x 150 @ :15 rest- 100 kick/drill by 25's, focus on 4 UDK's off each wall; then 50 swim dps, neg split stroke count on each 50
Check HR
Anybody who swam in the meet this weekend:
30/20/10, all @ 2:00 rest (kick is 150 on back, 50 with boards)
Check HR after each
Everybody else:
5 sets of:
4 x "out & backs" on stomach/back (forward ss) @ :40- fast & explosive here!
3 x 100 kick as follows:
25 kick all out FAST wbds, (time) 50 kick@back neg split (4 UDK's!), :10 rest, 25 kick wbds FAST
2 x 50 kick primary stroke @ :40 (Sr) or :45(Jr.G) all FAST, except @ :10 rest in 3rd & 5th sets
1 x 150* swim shnorkel desc 50's 1-3 to FAST
*250 in 2nd set (100 s&s, 50 cup drill, 100 FAST);
*350 in 3rd set (100s&s, 100 desc, 50 cup drill, 100 FAST
*250 in 4th set, neg split by 125's
*150 in 5th set all FAST for time
Mix up toys on 150/250/350's
If there is time, finish up with...
12 x 50 @ :50- 3 swim IM order, 1 choice kick with boards (next 12 @ :45, last 12 @ :40)
Warmdown a bit before you get out. Enjoy your day off today, but offer to help around the house. Be sure to get your HW done. Have a great day!
1:00 rest
4 x 150 @ :15 rest- 100 kick/drill by 25's, focus on 4 UDK's off each wall; then 50 swim dps, neg split stroke count on each 50
Check HR
Anybody who swam in the meet this weekend:
30/20/10, all @ 2:00 rest (kick is 150 on back, 50 with boards)
Check HR after each
Everybody else:
5 sets of:
4 x "out & backs" on stomach/back (forward ss) @ :40- fast & explosive here!
3 x 100 kick as follows:
25 kick all out FAST wbds, (time) 50 kick@back neg split (4 UDK's!), :10 rest, 25 kick wbds FAST
2 x 50 kick primary stroke @ :40 (Sr) or :45(Jr.G) all FAST, except @ :10 rest in 3rd & 5th sets
1 x 150* swim shnorkel desc 50's 1-3 to FAST
*250 in 2nd set (100 s&s, 50 cup drill, 100 FAST);
*350 in 3rd set (100s&s, 100 desc, 50 cup drill, 100 FAST
*250 in 4th set, neg split by 125's
*150 in 5th set all FAST for time
Mix up toys on 150/250/350's
If there is time, finish up with...
12 x 50 @ :50- 3 swim IM order, 1 choice kick with boards (next 12 @ :45, last 12 @ :40)
Warmdown a bit before you get out. Enjoy your day off today, but offer to help around the house. Be sure to get your HW done. Have a great day!
Sunday, October 27, 2019
Sunday Afternoon, October 27, 2019- Combined Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- go drill/kick on back by 50's
1:00 rest
3 x 150 @ 3:00- 100 drill/swim by 25's, then 50 kick on back (4 UDK's!), desc 50 kick 1-3 to FAST
9 x 50 as follows in sets of 3's-
1&2, swim/drill, build swim to FAST turn, @ 1:00
#3, swim/kick by 25's FAST @ :50
Go 1st 6 x 50's choice, last 3 x 50's NO FREE
3 x 150 @ 2:40- 100 swim IM, 50 kick choice- get time, desc 1-3
1 x 300 swim free, desc 3 x 100 to what you can, good turns & breakouts throughout
1:00 rest, check HR
2 sets of:
3 x 75 @ 1:30- 25 swim FAST, 50 drill
3 x 75 @ 1:45- 50 swim FAST, 25 drill
3 x 100 @ 2:00- 75 swim FAST, 25 drill
Check HR, then...
200 easy drill/skulling by 25's
1:00 rest between sets
Go 1st set primary stroke, 2nd set choice (different stroke in 2nd round, but all one stroke)
If there is time until the end of workout...
Work on starts
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. Be sure to thank Susan for the workout & have a great day!
1:00 rest
3 x 150 @ 3:00- 100 drill/swim by 25's, then 50 kick on back (4 UDK's!), desc 50 kick 1-3 to FAST
9 x 50 as follows in sets of 3's-
1&2, swim/drill, build swim to FAST turn, @ 1:00
#3, swim/kick by 25's FAST @ :50
Go 1st 6 x 50's choice, last 3 x 50's NO FREE
3 x 150 @ 2:40- 100 swim IM, 50 kick choice- get time, desc 1-3
1 x 300 swim free, desc 3 x 100 to what you can, good turns & breakouts throughout
1:00 rest, check HR
2 sets of:
3 x 75 @ 1:30- 25 swim FAST, 50 drill
3 x 75 @ 1:45- 50 swim FAST, 25 drill
3 x 100 @ 2:00- 75 swim FAST, 25 drill
Check HR, then...
200 easy drill/skulling by 25's
1:00 rest between sets
Go 1st set primary stroke, 2nd set choice (different stroke in 2nd round, but all one stroke)
If there is time until the end of workout...
Work on starts
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. Be sure to thank Susan for the workout & have a great day!
Saturday, October 26, 2019
Saturday Morning, October 26, 2019- Combined Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- go 50 drill, 25 kick on back
1:00 rest
2 sets of:
3 x 100 @ 1:45- 25 catchup free drill (BIG kick), 50 kick on back neg split (4 UDK's), 25 breast pull with free kick, get flat at the end of each stroke; really warmup your legs here!
1 x 200 @ 4:00- first 150 is swim breaststroke (build to FAST TURN)/kick on back by 25's, then last 50 is kick breaststroke with boards; get your time for this 200 in 1st set, make it faster in 2nd set
No rest between sets; check HR after 2nd set, then 1:00 rest, then...
16 x 25 kick with boards-
Odds- choice @ :40, 1/2 FAST 1/2 easy
Evens- all FAST free @ :20
1:00 rest, check HR
4 rounds:
1 x 100 swim free br3 @ 1:30, 4 UDK's & strong neg split
1 x 100 swim free br3 @ 1:30 as above, except 3rd 25 is swim breaststroke (build)
1 x 100 swim free br3 @ 1:30- 3rd 25 is swim breast, last 25 is breast kick on back- hustle here!
1 x 100 @ 1:30- 25 swim free br3, 25 swim backstroke (4 UDK's), 25 swim breast, 25 kick breast on back
:30 extra rest, then everybody together...
1 x 100 @ 2:30- kick FAST for time with boards all free, except 3rd 25 is breaststroke kick- get time for each 100, then add up for 400 total
No extra set after 100 kick
1:00 rest after 4th round, then....
TEST SET-
400 kick FAST for time with boards- each 100 is 50 free, 25 breast, 25 free- this all fast here, RACE the person next to you and be sure to get your time
1:00 rest
12&U, finish up with 300 pull free with shnorkels, ascend the 100's 1-3 (that means start fast, then the 100's get easier) then get out for Drylands. Be sure to give Susan your time for the 400 kick
13&O, until 9:58a, finish up with:
3 x 50 pull free with shnorkels @ :50, desc 1-3
1 x 100 swim free (NO buoy here, but keep shnorkels on) @ 1:15 (or @ 1:20 if needed)
Every 3rd round is NO FREE (50's, no shnorkels, still @ :50 desc) and the 100 is swim IM @ 1:30
Warmdown a bit before you get out. Be sure to give Susan your time from the 400 kick and thank her for the workout this morning. Do a great job with Drylands today, do some HW today, too. Have a great day!
1:00 rest
2 sets of:
3 x 100 @ 1:45- 25 catchup free drill (BIG kick), 50 kick on back neg split (4 UDK's), 25 breast pull with free kick, get flat at the end of each stroke; really warmup your legs here!
1 x 200 @ 4:00- first 150 is swim breaststroke (build to FAST TURN)/kick on back by 25's, then last 50 is kick breaststroke with boards; get your time for this 200 in 1st set, make it faster in 2nd set
No rest between sets; check HR after 2nd set, then 1:00 rest, then...
16 x 25 kick with boards-
Odds- choice @ :40, 1/2 FAST 1/2 easy
Evens- all FAST free @ :20
1:00 rest, check HR
4 rounds:
1 x 100 swim free br3 @ 1:30, 4 UDK's & strong neg split
1 x 100 swim free br3 @ 1:30 as above, except 3rd 25 is swim breaststroke (build)
1 x 100 swim free br3 @ 1:30- 3rd 25 is swim breast, last 25 is breast kick on back- hustle here!
1 x 100 @ 1:30- 25 swim free br3, 25 swim backstroke (4 UDK's), 25 swim breast, 25 kick breast on back
:30 extra rest, then everybody together...
1 x 100 @ 2:30- kick FAST for time with boards all free, except 3rd 25 is breaststroke kick- get time for each 100, then add up for 400 total
No extra set after 100 kick
1:00 rest after 4th round, then....
TEST SET-
400 kick FAST for time with boards- each 100 is 50 free, 25 breast, 25 free- this all fast here, RACE the person next to you and be sure to get your time
1:00 rest
12&U, finish up with 300 pull free with shnorkels, ascend the 100's 1-3 (that means start fast, then the 100's get easier) then get out for Drylands. Be sure to give Susan your time for the 400 kick
13&O, until 9:58a, finish up with:
3 x 50 pull free with shnorkels @ :50, desc 1-3
1 x 100 swim free (NO buoy here, but keep shnorkels on) @ 1:15 (or @ 1:20 if needed)
Every 3rd round is NO FREE (50's, no shnorkels, still @ :50 desc) and the 100 is swim IM @ 1:30
Warmdown a bit before you get out. Be sure to give Susan your time from the 400 kick and thank her for the workout this morning. Do a great job with Drylands today, do some HW today, too. Have a great day!
Thursday, October 24, 2019
Friday Morning, October 25, 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 & get excited to race this weekend. Be sure to bring your schoolwork with you to the meet. Have a great day!
RACE DAY!!
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. Be sure to bring your schoolwork with you to the meet. Have a great day!
Thursday Afternoon, October 24, 2019- Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- go skulling/drill/drill/kick by 25's
1:00 rest
3 sets of:
4 x 75 @ 1:20- drill/swim/drill by 25's- build swim to FAST TURN/BO
4 x 25 @ :40- odds, skulling; evens, swim @ 200 set-up (go to foot touch)
Go free, primary, choice by round
Check HR after 3rd set.
From a dive:
2 x 15y swim FAST (all out after the breakout)
2 x 25 swim at 200 set-up, feel the difference on your kick, notice not much difference in speed
1st set of 4 primary stroke; next set of 4 free; last set of 4 are choice
Warmdown a bit before you get out. Change quickly for drylands, and work well together up there. Do an excellent job with your HW tonight & get excited for the meet this weekend. Have a great day!
1:00 rest
3 sets of:
4 x 75 @ 1:20- drill/swim/drill by 25's- build swim to FAST TURN/BO
4 x 25 @ :40- odds, skulling; evens, swim @ 200 set-up (go to foot touch)
Go free, primary, choice by round
Check HR after 3rd set.
From a dive:
2 x 15y swim FAST (all out after the breakout)
2 x 25 swim at 200 set-up, feel the difference on your kick, notice not much difference in speed
1st set of 4 primary stroke; next set of 4 free; last set of 4 are choice
Warmdown a bit before you get out. Change quickly for drylands, and work well together up there. Do an excellent job with your HW tonight & get excited for the meet this weekend. Have a great day!
Thursday Afternoon, October 24, 2019- PM Jr. Gold @ DS
Meet Warmup, then...
RACE DAY!!
Today we went 8 rounds of:
75 RACE from a dive (swim)
:15 rest
25 RACE (kick)
How close can you get to your 100 SCY best time?
Go 2 rounds free, 2 rounds primary, 2 rounds choice & 2 rounds KICK (75 kick, 25 swim)
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for the meet this weekend. Have a great day!
RACE DAY!!
Today we went 8 rounds of:
75 RACE from a dive (swim)
:15 rest
25 RACE (kick)
How close can you get to your 100 SCY best time?
Go 2 rounds free, 2 rounds primary, 2 rounds choice & 2 rounds KICK (75 kick, 25 swim)
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for the meet this weekend. Have a great day!
Thursday Morning, October 24, 2019- AM Jr. Gold & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- go drill/kick on back by 50's
1:00 rest
4 x 150 @ :10 rest- 100 (25 drill, 50 swim FT-BO, 25 skulling), 50 kick desc 1-4
Check HR
Everybody together...
6 rounds of:
3 x 50 kick @ :50 (odd rounds on back, even rounds with boards)- 4 UDK's on back
1 x 100 swim/kick by 50's in primary stroke FAST @ 1:40
1 x 75 kick @ 1:10 (seniors, gets :05 faster by round to 1:00)
No rest between sets, except :30 rest after 3rd set- check HR
Distance-
36 x 100 swim free @ 1:10-
1-12, 2 cruise @ 1:05 (can be faster), 1 faster than pace
13-24, 2 cruise @ 1:05 (can be faster), 2 faster than pace
25-36, 3 swim faster than pace, 1 cruise
150 drill/choice by 25's after every 12- okay
Backstroke-
6 rounds
3 x 150 swim @ 2:00 desc 1-3 to something juicy- get time @ #3, focus on 4 UDK's
BROKEN 150: 75/50/25 @ :10 rest (even rounds go 25/50/75- also @ :10 rest)
150 easy drill/choice by 25's after every 2 rounds
Fly/Breast-
6 rounds of:
6 x 75 @ 1:20
odds- swim/drill/swim by 25's, swim is FAST
evens- 50 swim FAST- target GP or faster, 25 choice drill or kick on back
BROKEN 100: 25/50/25 in odd rounds; 50/50 in even rounds- all @ :10 rest
150 easy drill/choice by 25's after even rounds
With fins, finish up with...
6 x 25 @ :40- odds 15/10, evens build to all FAST
1 x 50 @ 1:00- LUNGBUSTER/swim by 25's- can you be better than your best 50 time?
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
4 x 150 @ :10 rest- 100 (25 drill, 50 swim FT-BO, 25 skulling), 50 kick desc 1-4
Check HR
Everybody together...
6 rounds of:
3 x 50 kick @ :50 (odd rounds on back, even rounds with boards)- 4 UDK's on back
1 x 100 swim/kick by 50's in primary stroke FAST @ 1:40
1 x 75 kick @ 1:10 (seniors, gets :05 faster by round to 1:00)
No rest between sets, except :30 rest after 3rd set- check HR
Distance-
36 x 100 swim free @ 1:10-
1-12, 2 cruise @ 1:05 (can be faster), 1 faster than pace
13-24, 2 cruise @ 1:05 (can be faster), 2 faster than pace
25-36, 3 swim faster than pace, 1 cruise
150 drill/choice by 25's after every 12- okay
Backstroke-
6 rounds
3 x 150 swim @ 2:00 desc 1-3 to something juicy- get time @ #3, focus on 4 UDK's
BROKEN 150: 75/50/25 @ :10 rest (even rounds go 25/50/75- also @ :10 rest)
150 easy drill/choice by 25's after every 2 rounds
Fly/Breast-
6 rounds of:
6 x 75 @ 1:20
odds- swim/drill/swim by 25's, swim is FAST
evens- 50 swim FAST- target GP or faster, 25 choice drill or kick on back
BROKEN 100: 25/50/25 in odd rounds; 50/50 in even rounds- all @ :10 rest
150 easy drill/choice by 25's after even rounds
With fins, finish up with...
6 x 25 @ :40- odds 15/10, evens build to all FAST
1 x 50 @ 1:00- LUNGBUSTER/swim by 25's- can you be better than your best 50 time?
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!
Tuesday, October 22, 2019
Wednesday Morning, October 23, 2019- PM Jr. Gold, Jr. Silver & Sr. Silver @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- go drill/kick on back by 50's (4 UDK's!)
1:00 rest
With fins, 2 sets of:
3 x 25 "fish" drill @ :40
2 x 75 drill/kick/drill by 25's @ 1:20
3 x 25 UDK on stomach build to 1/2 way, then dolph kick on side to the end, @ :40
2 x 75 kick/drill/kick by 25's, kick is free head out- build, @ 1:20
3 x 25 UDK on back- small fast kicks to halfway, then kick on back with arms toward ceiling @ :40
1 x 75 kick FAST on back
1:00 rest between sets, check HR
After 2nd set, check HR & take off fins, then get right into...
1 x 300- 50 swim/drill by 25's- build the swim to FAST TURN/BO; then 25 kick FAST with boards
1:00 rest, check HR again, then get water
6 rounds of:
6 x 75 @ 1:45- 25 swim build to FAST TURN/BO, 25 kick FAST on back, :10 rest, 25 kick FAST with boards, except #3's 3&6 are all kick FAST
1 x 75 swim FAST @ 2:00- different by rounds, but all FAST
After even rounds...
1 x 300 swim free with shnorkel, desc 1-3 to something JUICY!
1:00 rest after even rounds, no additional rest after odd rounds
With fins, finish up with...
24 x 25 @ :45 in sets of 4, "the usual"
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!
1:00 rest
With fins, 2 sets of:
3 x 25 "fish" drill @ :40
2 x 75 drill/kick/drill by 25's @ 1:20
3 x 25 UDK on stomach build to 1/2 way, then dolph kick on side to the end, @ :40
2 x 75 kick/drill/kick by 25's, kick is free head out- build, @ 1:20
3 x 25 UDK on back- small fast kicks to halfway, then kick on back with arms toward ceiling @ :40
1 x 75 kick FAST on back
1:00 rest between sets, check HR
After 2nd set, check HR & take off fins, then get right into...
1 x 300- 50 swim/drill by 25's- build the swim to FAST TURN/BO; then 25 kick FAST with boards
1:00 rest, check HR again, then get water
6 rounds of:
6 x 75 @ 1:45- 25 swim build to FAST TURN/BO, 25 kick FAST on back, :10 rest, 25 kick FAST with boards, except #3's 3&6 are all kick FAST
1 x 75 swim FAST @ 2:00- different by rounds, but all FAST
After even rounds...
1 x 300 swim free with shnorkel, desc 1-3 to something JUICY!
1:00 rest after even rounds, no additional rest after odd rounds
With fins, finish up with...
24 x 25 @ :45 in sets of 4, "the usual"
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!
Tuesday Afternoon, October 22, 2019- Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- go drill/kick on back by 50's
1:00 rest
8 x 75 @ 1:20- odds drill choice, evens kick- desc the kick 1-4 to something juicy!
1 x 200- swim (build to FAST turn)/choice by 25's
1:00 rest, check HR
With 'Chutes, go 6 rounds of the following (VDK for anybody without a Chute, :20 FAST/:10 rest):
:20 swim smooth & strong/:10 rest
:10 swim FAST/:20 rest
Finish up with 25's in sets of 3:
1- FAST breakout
2- FAST breakout & swim to 15y
3- all FAST to a foot touch
Go 3 primary, 3 free, 3 choice
Warmdown a bit before you go up stairs for drylands- wear something "SNOW" and be sure to punch in and the Front Desk. Enjoy your day off tomorrow morning & get excited to race this weekend. Have a great day!
1:00 rest
8 x 75 @ 1:20- odds drill choice, evens kick- desc the kick 1-4 to something juicy!
1 x 200- swim (build to FAST turn)/choice by 25's
1:00 rest, check HR
With 'Chutes, go 6 rounds of the following (VDK for anybody without a Chute, :20 FAST/:10 rest):
:20 swim smooth & strong/:10 rest
:10 swim FAST/:20 rest
Finish up with 25's in sets of 3:
1- FAST breakout
2- FAST breakout & swim to 15y
3- all FAST to a foot touch
Go 3 primary, 3 free, 3 choice
Warmdown a bit before you go up stairs for drylands- wear something "SNOW" and be sure to punch in and the Front Desk. Enjoy your day off tomorrow morning & get excited to race this weekend. Have a great day!
Tuesday Afternoon, October 22, 2019- PM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back by 25's
1:00 rest
1 x 150 primary stroke (can be free) @ 3:00- 50 drill, 25 kick (build), 50 drill, 25 skulling
6 x 25 swim, same stroke as 150, @ :35- odds smooth dps, evens build to 200 set-up
1 x 150- as above, @ 2:45
6 x 50- odds @ :40 swim free br3 or 4/2 (FAST TURN), evens swim/kick by 25's desc 1-3 @ :50
1 x 150 @ 2:45- as above
6 x 75 as follows:
odds- swim 50 free, 25 kick on back (4 UDK's!) @ 1:10 (FAST TURNS)
evens- swim build/drill/swim FAST by 25's in primary stroke @ 1:20
:30 rest, check HR, then everybody together...
8 x 50 kick with boards- odds, IM order by 25's @ :55, evens are choice @ :45 (hustle here!)
Check HR again, 1:00 rest
LONG SWIM-
1:00 rest
1 x 150 primary stroke (can be free) @ 3:00- 50 drill, 25 kick (build), 50 drill, 25 skulling
6 x 25 swim, same stroke as 150, @ :35- odds smooth dps, evens build to 200 set-up
1 x 150- as above, @ 2:45
6 x 50- odds @ :40 swim free br3 or 4/2 (FAST TURN), evens swim/kick by 25's desc 1-3 @ :50
1 x 150 @ 2:45- as above
6 x 75 as follows:
odds- swim 50 free, 25 kick on back (4 UDK's!) @ 1:10 (FAST TURNS)
evens- swim build/drill/swim FAST by 25's in primary stroke @ 1:20
:30 rest, check HR, then everybody together...
8 x 50 kick with boards- odds, IM order by 25's @ :55, evens are choice @ :45 (hustle here!)
Check HR again, 1:00 rest
LONG SWIM-
6 times through:
100 swim free br3 or 4/2, desc 1-3's
100 swim IM- smooth & strong, FAST TURNS
200 kick FAST (100 IM on back, 100 in primary stroke with boards)
Check HR after 6th time through
100 swim free br3 or 4/2, desc 1-3's
100 swim IM- smooth & strong, FAST TURNS
200 kick FAST (100 IM on back, 100 in primary stroke with boards)
Check HR after 6th time through
If there is time, we'll finish with 100's swim freestyle at Goal Pace @ 1:45
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for tomorrow morning. Have a great day!
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for tomorrow morning. Have a great day!
Tuesday Morning, October 22, 2019- AM Jr. Gold & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back by 25's
1:00 rest
1 x 150 primary stroke (can be free) @ 3:00- 50 drill, 25 kick (build), 50 drill, 25 skulling
6 x 25 swim, same stroke as 150, @ :35- odds smooth dps, evens build to 200 set-up
1 x 150- as above, @ 2:45
6 x 50- odds @ :40 swim free br3 or 4/2 (FAST TURN), evens swim/kick by 25's desc 1-3 @ :50
1 x 150 @ 2:45- as above
6 x 75 as follows:
odds- swim 50 free, 25 kick on back (4 UDK's!) @ 1:10 (FAST TURNS)
evens- swim build/drill/swim FAST by 25's in primary stroke @ 1:20
:30 rest, check HR, then everybody together...
8 x 50 kick with boards- odds, IM order by 25's @ :55, evens are choice @ :45 (hustle here!)
Check HR again, 1:00 rest
DISTANCE-
3 x 300 swim free with shnorkel desc 1-3 @ 4:15, get time @ #3
2 x 600 swim free br3 or 4/2 @ 7:15, #2 is as close to (2x) fast 300 above
1 x 900 pull free with choice equipment- focus on head position & rotation, consistent stroke
1:00 rest, check HR
3 x 300 swim free with shnorkel desc 1-3 @ 4:00, get time for #3
2 x 600 swim IM (by 150's) or pull free with choice equipment @ :30 rest, desc 1-2 to something juicy
9 x 100 @ 1:30 swim at Goal Pace- pick one pace, stick with it
1:00 rest, check HR
3 x 300 swim free (shnorkel optional) @ 3:45, desc 1-3 to what you can
:30 extra rest, check HR
8x: 100 choice (swim free @ 1:10 or swim free/NO FREE by 50's @ 1:20), then 50 swim at Goal Pace @ :40
:30 rest, check HR, get water...
1 x 850 swim- 400 smooth & strong @ 85% to hand touch, 450 swim FASTER than 400
Jr. Gold-
LONG SWIM:
6 times through-
100 swim free br3 or 4/2, desc 1-3's
100 swim IM- smooth & strong, FAST TURNS
200 kick FAST (100 IM on back, 100 in primary stroke with boards)
Check HR after 6th time through
Finish with last set from Monday's workout
Seniors-
5 rounds of:
100- 25 swim FAST, 75 drill/kick/drill @ 1:45
100- 50 swim FAST, 50 drill @ 1:45
150- 75 swim FAST, 75 drill/choice/drill @ 2:30
100 BROKEN- different by round
After 5th round, finish with last round from Monday's workout
Warmdown a bit before you get out. Do an excellent job in school today & enjoy your day off tomorrow. Have a great day!
odd rounds primary, even rounds choice- 5th round is free
1:00 rest
1 x 150 primary stroke (can be free) @ 3:00- 50 drill, 25 kick (build), 50 drill, 25 skulling
6 x 25 swim, same stroke as 150, @ :35- odds smooth dps, evens build to 200 set-up
1 x 150- as above, @ 2:45
6 x 50- odds @ :40 swim free br3 or 4/2 (FAST TURN), evens swim/kick by 25's desc 1-3 @ :50
1 x 150 @ 2:45- as above
6 x 75 as follows:
odds- swim 50 free, 25 kick on back (4 UDK's!) @ 1:10 (FAST TURNS)
evens- swim build/drill/swim FAST by 25's in primary stroke @ 1:20
:30 rest, check HR, then everybody together...
8 x 50 kick with boards- odds, IM order by 25's @ :55, evens are choice @ :45 (hustle here!)
Check HR again, 1:00 rest
DISTANCE-
3 x 300 swim free with shnorkel desc 1-3 @ 4:15, get time @ #3
2 x 600 swim free br3 or 4/2 @ 7:15, #2 is as close to (2x) fast 300 above
1 x 900 pull free with choice equipment- focus on head position & rotation, consistent stroke
1:00 rest, check HR
3 x 300 swim free with shnorkel desc 1-3 @ 4:00, get time for #3
2 x 600 swim IM (by 150's) or pull free with choice equipment @ :30 rest, desc 1-2 to something juicy
9 x 100 @ 1:30 swim at Goal Pace- pick one pace, stick with it
1:00 rest, check HR
3 x 300 swim free (shnorkel optional) @ 3:45, desc 1-3 to what you can
:30 extra rest, check HR
8x: 100 choice (swim free @ 1:10 or swim free/NO FREE by 50's @ 1:20), then 50 swim at Goal Pace @ :40
:30 rest, check HR, get water...
1 x 850 swim- 400 smooth & strong @ 85% to hand touch, 450 swim FASTER than 400
Jr. Gold-
LONG SWIM:
6 times through-
100 swim free br3 or 4/2, desc 1-3's
100 swim IM- smooth & strong, FAST TURNS
200 kick FAST (100 IM on back, 100 in primary stroke with boards)
Check HR after 6th time through
Finish with last set from Monday's workout
Seniors-
5 rounds of:
100- 25 swim FAST, 75 drill/kick/drill @ 1:45
100- 50 swim FAST, 50 drill @ 1:45
150- 75 swim FAST, 75 drill/choice/drill @ 2:30
100 BROKEN- different by round
After 5th round, finish with last round from Monday's workout
Warmdown a bit before you get out. Do an excellent job in school today & enjoy your day off tomorrow. Have a great day!
odd rounds primary, even rounds choice- 5th round is free
Monday, October 21, 2019
Monday Afternoon, October 21, 2019- PM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- go drill/drill/swim/skulling by 25's
1:00 rest
6 x 75 @ 1:25- 25 fist free br3, 25 dolph kick on side, 25 choice drill NO FREE
1 x 200 @ 3:40- 25 kick on back (4 UDK's off wall), 25 drill in primary stroke
6 x 25 @ :45 fly drill (odds) or swim fly build to FAST (evens)
6 x 25- primary stroke as follows:
odds, swim "200 set up" (meaning, good tempo but easy on the kick) @ :40
evens- swim FAST @ :20
Check HR, then 1:00 rest
One time through:
3 x 50 swim/kick free by 25's @ :55, desc 1-3 & focus on 4 UDK's off each wall
2 x 75 swim IM by 25's @ 1:15, desc 1-2
3 x 50 swim free/NO free by 25's @ :55, desc 1-3 (4 UDK's)
2 x 75 swim 25 fly, 50 choice @ 1:10
3 x 50 swim/kick by 25's NO FREE @ :55 (focus on UDK's to make the interval!)
2 x 75 swim free br3 or 4/2 @ 1:00- hustle here!
3 x 50 kick choice @ :55, desc 1-3 to something juicy!
Check HR,, then 1:00 rest
6 sets of:…
6 x 50 kick all FAST @ 1:05 (odd rounds on back, even rounds with boards)
1 x 150 swim choice, FAST
1:00 rest between sets, check HR & get some water.
Warmdown a bit before you get out. Do an excellent job in school today and get excited for the meet this weekend. Thank Kristy for the workout & have a great day!
1:00 rest
6 x 75 @ 1:25- 25 fist free br3, 25 dolph kick on side, 25 choice drill NO FREE
1 x 200 @ 3:40- 25 kick on back (4 UDK's off wall), 25 drill in primary stroke
6 x 25 @ :45 fly drill (odds) or swim fly build to FAST (evens)
6 x 25- primary stroke as follows:
odds, swim "200 set up" (meaning, good tempo but easy on the kick) @ :40
evens- swim FAST @ :20
Check HR, then 1:00 rest
One time through:
3 x 50 swim/kick free by 25's @ :55, desc 1-3 & focus on 4 UDK's off each wall
2 x 75 swim IM by 25's @ 1:15, desc 1-2
3 x 50 swim free/NO free by 25's @ :55, desc 1-3 (4 UDK's)
2 x 75 swim 25 fly, 50 choice @ 1:10
3 x 50 swim/kick by 25's NO FREE @ :55 (focus on UDK's to make the interval!)
2 x 75 swim free br3 or 4/2 @ 1:00- hustle here!
3 x 50 kick choice @ :55, desc 1-3 to something juicy!
Check HR,, then 1:00 rest
6 sets of:…
6 x 50 kick all FAST @ 1:05 (odd rounds on back, even rounds with boards)
1 x 150 swim choice, FAST
1:00 rest between sets, check HR & get some water.
Warmdown a bit before you get out. Do an excellent job in school today and get excited for the meet this weekend. Thank Kristy for the workout & have a great day!
Monday Morning, October 21, 2019- AM Jr. Gold & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- go drill/drill/swim/skulling by 25's
1:00 rest
8 x 75 @ 1:20- 25 fist free br3, 25 dolph kick on side, 25 choice drill NO FREE
1 x 200 @ 3:40- 25 kick on back (4 UDK's off wall), 25 drill in primary stroke
6 x 25 @ :45 fly drill (odds) or swim fly build to FAST (evens)
6 x 25- primary stroke as follows:
odds, swim 200 set up @ :40
evens- swim FAST @ :20
Check HR, then 1:00 rest
2 sets of:
3 x 50 swim/kick free by 25's @ :50, desc 1-3 & focus on 4 UDK's off each wall
1 x 75 swim IM by 25's @ 1:00 (Jr.G- @ 1:10, okay)
3 x 50 swim free/NO free by 25's @ :50, desc 1-3 (4 UDK's)
1 x 75 swim 25 fly, 50 choice @ :55 (Jr.G- @ 1:05, okay)
3 x 50 swim/kick by 25's NO FREE (focus on UDK's to make the interval!)
1 x 75 swim free br3 or 4/2 @ :50 (Jr.G- @ :55, okay)
3 x 50 kick choice @ :50, desc 1-3 to something juicy!
Check HR, 1:00 rest between sets
6 rounds of:
6 x 50 kick all FAST @ 1:00 (odd rounds on back, even rounds with boards)
1 x 150 swim FAST, choice, but all one stroke
1:00 rest between sets, check HR & get water.
We did not get to the following set this morning, but it's a good one, so we'll do it later in the week.
With shnorkel, finish up with...
3 x 75 swim free @ 1:20, desc 1-3
2 x 100 swim free @ 1:30, desc 1-2
1 x 150 swim free @ 1:40
Check HR...
1 x 75 swim free @ 1:20
2 x 100 swimfree @ 1:30 desc 1-2
3 x 150 swim free @ 1:40- who can make the interval?!?
Warmdown a bit before you get out. Do an excellent job in school today and get excited for the meet this weekend. Have a great day!
1:00 rest
8 x 75 @ 1:20- 25 fist free br3, 25 dolph kick on side, 25 choice drill NO FREE
1 x 200 @ 3:40- 25 kick on back (4 UDK's off wall), 25 drill in primary stroke
6 x 25 @ :45 fly drill (odds) or swim fly build to FAST (evens)
6 x 25- primary stroke as follows:
odds, swim 200 set up @ :40
evens- swim FAST @ :20
Check HR, then 1:00 rest
2 sets of:
3 x 50 swim/kick free by 25's @ :50, desc 1-3 & focus on 4 UDK's off each wall
1 x 75 swim IM by 25's @ 1:00 (Jr.G- @ 1:10, okay)
3 x 50 swim free/NO free by 25's @ :50, desc 1-3 (4 UDK's)
1 x 75 swim 25 fly, 50 choice @ :55 (Jr.G- @ 1:05, okay)
3 x 50 swim/kick by 25's NO FREE (focus on UDK's to make the interval!)
1 x 75 swim free br3 or 4/2 @ :50 (Jr.G- @ :55, okay)
3 x 50 kick choice @ :50, desc 1-3 to something juicy!
Check HR, 1:00 rest between sets
6 rounds of:
6 x 50 kick all FAST @ 1:00 (odd rounds on back, even rounds with boards)
1 x 150 swim FAST, choice, but all one stroke
1:00 rest between sets, check HR & get water.
We did not get to the following set this morning, but it's a good one, so we'll do it later in the week.
With shnorkel, finish up with...
3 x 75 swim free @ 1:20, desc 1-3
2 x 100 swim free @ 1:30, desc 1-2
1 x 150 swim free @ 1:40
Check HR...
1 x 75 swim free @ 1:20
2 x 100 swimfree @ 1:30 desc 1-2
3 x 150 swim free @ 1:40- who can make the interval?!?
Warmdown a bit before you get out. Do an excellent job in school today and get excited for the meet this weekend. Have a great day!
Sunday, October 20, 2019
Sunday Morning, October 20, 20, 2019- Senior's (by invitation) @ St. James (LCM)
1 x 600- 300 swim freestyle, 300 drill/kick by 50's, breast-back-fly by 100's
1:00 rest
With fins:
8 x 50 @ 1:00-
odds- 20M UDK on side ("fish" drill), go to both sides of the lane; then 30M drill choice
evens- 20M FAST UDK on stomach, then 30M drill choice
Take fins off & check HR
3 x 300 @ 5:00- 200 drill/swim by 25's, build the swim to FAST turn; then 100 kick choice, desc 1-3
Check HR, then everybody together...
5 rounds of:
2 x 50 swim free br3 or 4/2 @ :45- good rotation, steady head position- swim like a boss!
1 x 100 swim/kick by 50's in primary stroke @ 2:00- desc this 100 1-5; nothing sloppy here
No rest between sets, check HR after 5th set.
Primary stroke:
4 x 50 swim at 200 GP @ 1:10*
1 x 100 swim free br3 or 4/2 @ 1:10
50 drill @ 2:00
*interval gets :05 faster by round until you miss it, then next round @ :10 rest
Distance, 5 rounds-
Pick one pace & stick with it...
8 x 50 @ :15 rest swim at Goal Pace, except #4 is drill (even rounds go 4 x 100 swim at GP @ 1:45
1 x 450 pull with choice equipment as follows:
200 cruise, get time, put a good stroke on this & let it work for you
50 drill to hand touch
200 FAST, goal is within :05 of one half of 400 Goal Time- work the stroke
Check time & HR, then 50 "out&back" float
1:00 rest between rounds
Warmdown a bit before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Get excited for your November meet & have a great day!
Sunday Morning, October 20, 2019- Combined Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
6 x 75 @ 1:20- 25 fist drill, 50 choice drill in primary stroke NO FREE
3 sets of:
4 x 25 @ :40 kick on back (with boards in 2nd set), focus on 4 UDK's off the wall- #3 @ :20
1 x 100 swim primary stroke/kick choice on back by 50's- get time & desc 1-3, @ 2:00
1 x 100 kick with boards IM order by 25's FAST for time @ 1:30- hustle to make this interval!
No rest between sets, check HR after 3rd set
With fins, 6 rounds of:
1 x 25 swim FAST @ :40- get time
1 x 50 swim FAST @ 1:20- time should be within :01 of your 25 time, times 2
1 x 75 swim FAST @ 2:00- time should be within :02 of your 25 time, times 3
1 x 50 drill @ 1:00
No additional rest between sets; go odd rounds free, even rounds primary stroke NO FREE
After 6th round, check HR & take fins off, then go 100 easy drill; then...
Pick one stroke (your choice, but same stroke for both) for...
2 more rounds of the above 25/50/75/50 drill- 25/50/75 are swim, just like the first 6 rounds- only NO FINS for the last 2 rounds
With equipment as noted, finish up with...
3 x 300 pull free with shnorkels (shnorkels on for all 3) & choice equipment desc 1-3 @ 5:00
3 x 200 swim/kick on back by 50's your choice stroke (same stroke for all 3) @ 3:30 desc 1-3
3 x 100 swim IM desc 1-3 @ 2:00, #3 should be JUICY!
Warmdown a bit before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Be sure to thank Kristy for her time this morning. Have a great day!
1:00 rest
6 x 75 @ 1:20- 25 fist drill, 50 choice drill in primary stroke NO FREE
3 sets of:
4 x 25 @ :40 kick on back (with boards in 2nd set), focus on 4 UDK's off the wall- #3 @ :20
1 x 100 swim primary stroke/kick choice on back by 50's- get time & desc 1-3, @ 2:00
1 x 100 kick with boards IM order by 25's FAST for time @ 1:30- hustle to make this interval!
No rest between sets, check HR after 3rd set
With fins, 6 rounds of:
1 x 25 swim FAST @ :40- get time
1 x 50 swim FAST @ 1:20- time should be within :01 of your 25 time, times 2
1 x 75 swim FAST @ 2:00- time should be within :02 of your 25 time, times 3
1 x 50 drill @ 1:00
No additional rest between sets; go odd rounds free, even rounds primary stroke NO FREE
After 6th round, check HR & take fins off, then go 100 easy drill; then...
Pick one stroke (your choice, but same stroke for both) for...
2 more rounds of the above 25/50/75/50 drill- 25/50/75 are swim, just like the first 6 rounds- only NO FINS for the last 2 rounds
With equipment as noted, finish up with...
3 x 300 pull free with shnorkels (shnorkels on for all 3) & choice equipment desc 1-3 @ 5:00
3 x 200 swim/kick on back by 50's your choice stroke (same stroke for all 3) @ 3:30 desc 1-3
3 x 100 swim IM desc 1-3 @ 2:00, #3 should be JUICY!
Warmdown a bit before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Be sure to thank Kristy for her time this morning. Have a great day!
Saturday, October 19, 2019
Saturday Morning, October 19, 2019- Combined Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick on back (build), drill, drill by 25's
1:00 rest
With fins:
8 x 25 sit & spin backstroke drill @ :45- use feet/legs on "sit" part (power), easy on the legs on the "spin" part (how you want to do it on the IM).
Take off fins, continue right into:
2 x 300 @ :15 rest -
#1- 50 ra3 la3 back drill, 50 swim back build
#2- 25 6ks back drill, 50 swim back with IM tempo
1:00 rest, check HR
15 x 100 as follows:
1- 25 fly pull with free kick drill, 50 choice drill, 25 kick on back FAST (4 UDK's!) @ 1:45
2- 25 swim primary stroke (NO FREE), 50 swim free br3, 25 kick primary stroke on back @ 1:35
3- 50 swim backstroke, 50 kick free/NO FREE (by 25's) with boards- get time & desc 1-5
Check HR, then 1:00 rest
TEST SET-
8 x 50 kick free/primary kick by25's with boards @ 1:10- keep track of your avg & fastest times!
Finish up with...
3 x 50 swim IM transition by 25's @ :55*
2 x 50 kick IM order by 25's, all FAST, @ 1:00 (alternate one round on back, one round with boards)
*gets :05 faster by round!
Warmdown a bit before you get out. Do an excellent job with drylands today, and remember workout tomorrow is HERE at the D in the morning (8-10a). Have a great day!
1:00 rest
With fins:
8 x 25 sit & spin backstroke drill @ :45- use feet/legs on "sit" part (power), easy on the legs on the "spin" part (how you want to do it on the IM).
Take off fins, continue right into:
2 x 300 @ :15 rest -
#1- 50 ra3 la3 back drill, 50 swim back build
#2- 25 6ks back drill, 50 swim back with IM tempo
1:00 rest, check HR
15 x 100 as follows:
1- 25 fly pull with free kick drill, 50 choice drill, 25 kick on back FAST (4 UDK's!) @ 1:45
2- 25 swim primary stroke (NO FREE), 50 swim free br3, 25 kick primary stroke on back @ 1:35
3- 50 swim backstroke, 50 kick free/NO FREE (by 25's) with boards- get time & desc 1-5
Check HR, then 1:00 rest
TEST SET-
8 x 50 kick free/primary kick by25's with boards @ 1:10- keep track of your avg & fastest times!
Finish up with...
3 x 50 swim IM transition by 25's @ :55*
2 x 50 kick IM order by 25's, all FAST, @ 1:00 (alternate one round on back, one round with boards)
*gets :05 faster by round!
Warmdown a bit before you get out. Do an excellent job with drylands today, and remember workout tomorrow is HERE at the D in the morning (8-10a). Have a great day!
Thursday, October 17, 2019
Friday Morning, October 18, 2019- AM Jr. Gold & Sr. Gold @ DS
Meet Warmup, then...
RACE DAY!!
Today we started with two relays, 5 people on each, everybody went a 75. First relay was IM (everybody did a 75 IM!), and the 2nd relay was freestyle (again, 75 of each).
Then we "put the wood to it..."
6 sets of:
100 RACE from a dive @ 2:00- get time
75 RACE kick with boards (same stroke as 100 swim), trying to be FASTER than 100 time
2 rounds free, 2 rounds primary, 2 rounds IM
Warmdown a bit before you get out. Do an excellent job in school today & get excited for the weekend workouts. Remember, all workouts this weekend are here at the D (except for the LCM workout at the St. James). Have a great day!
RACE DAY!!
Today we started with two relays, 5 people on each, everybody went a 75. First relay was IM (everybody did a 75 IM!), and the 2nd relay was freestyle (again, 75 of each).
Then we "put the wood to it..."
6 sets of:
100 RACE from a dive @ 2:00- get time
75 RACE kick with boards (same stroke as 100 swim), trying to be FASTER than 100 time
2 rounds free, 2 rounds primary, 2 rounds IM
Warmdown a bit before you get out. Do an excellent job in school today & get excited for the weekend workouts. Remember, all workouts this weekend are here at the D (except for the LCM workout at the St. James). Have a great day!
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