1 x 600- 300 swim freestyle, 300 reverse IM drill- go drill/drill/kick on back by 25's
1:00 rest
With fins, 3 sets of:
6 x 25-
odds*- breast pull with free kick @ :35
evens- choice drill in primary stroke @ :35
*except #3 is FAST UDK on stomach @ :20
3 x 75 breast pull with dolph kick- with FLIP TURNS, desc 1-3 @ 1:15
No rest between sets, check HR after 3rd set
24 x 50 in sets of 6:
1-3, swim/kick in primary stroke NO FREE @ :50 (Lanes 1-2, @ :55- okay)
4-6, swim breast/free by 25's @ :50* (Lanes 1-2, @ :55- okay)
*get's :05 faster by round
Check HR after #24, then 100 easy choice/drill by 25's
1:00 rest
4 sets of:
1 x 200 drill/swim by 25's @ 3:30
4 x 50 swim (same stroke) desc 1-3/4 (3&4 are FAST) @ :55
1 x 200 swim free br3 or 4/2 @ 2:25 (or 2:40), make interval)
4 x 50 swim at 200 GP @ 1:00 (even rounds @ :10 rest)
1 x 300 pull free with shnorkel & choice equip, get time & desc 1-4
1:00 rest between sets.
Until 10a, finish up with...
25's swim @ :40 in sets of 4- the "usual"
Warmdown a bit before you get out. Remember, drylands today (today only) are from 11-12p for everybody. Tomorrow at CM- PMI first, then we'll swim until 6p. NO YOGA TOMORROW. have a great day!
Saturday, November 30, 2019
Thursday, November 28, 2019
Thursday Morning, November 28, 2019- Combined Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- go drill/drill/kick by 25's
1:00 rest
3 x 200 @ :15 rest- 1st 100 is drill/kick by 25's (build kick, 4 UDK's!), 2nd 100 is swim/drill/swim/skulling by 25's- FAST TURNS/BO throughout
Check HR
Everybody together, 6 rounds of:
4 x "out & backs" @ :40- all UDK's with forward ss, these are FAST
1 x 75 kick FAST/easy/FAST by 25's @ 1:20
1 x 150 swim, desc 1-3 (free or primary) and 4-6 (IM) @ 2:20
No rest between sets, check HR after 3rd & 6th sets.
6 sets of:
4 x 75 @ 1:15- 25 kick, 50 swim- except #3 is swim free (or back) @ 1:15
1 x 200 kick for time (odd rounds are BROKEN, 75/50/75); Lanes 1-2 will go 150's
:30 rest between sets, check HR
With shnorkels & choice equip:
18 x 50 free, 2 @ :50, 1 @ :40, 2 @ :50 1 @ :35
:30 rest after #6, then 7-18 straight through.
With fins, finish up with...
3 x 150 swim desc 1-3 free @ 2:40
3 x 100 swim IM @ 2:00 desc 1-3
3 x 75 swim in primary stroke NO FREE @ 1:40
Repeat if there is time
Warmdown a bit before you get out. Offer to help out around the house today, and be sure to say "thank you" for the good things in your life. See everybody on Saturday, back on regular schedule. Have a great day!
1:00 rest
3 x 200 @ :15 rest- 1st 100 is drill/kick by 25's (build kick, 4 UDK's!), 2nd 100 is swim/drill/swim/skulling by 25's- FAST TURNS/BO throughout
Check HR
Everybody together, 6 rounds of:
4 x "out & backs" @ :40- all UDK's with forward ss, these are FAST
1 x 75 kick FAST/easy/FAST by 25's @ 1:20
1 x 150 swim, desc 1-3 (free or primary) and 4-6 (IM) @ 2:20
No rest between sets, check HR after 3rd & 6th sets.
6 sets of:
4 x 75 @ 1:15- 25 kick, 50 swim- except #3 is swim free (or back) @ 1:15
1 x 200 kick for time (odd rounds are BROKEN, 75/50/75); Lanes 1-2 will go 150's
:30 rest between sets, check HR
With shnorkels & choice equip:
18 x 50 free, 2 @ :50, 1 @ :40, 2 @ :50 1 @ :35
:30 rest after #6, then 7-18 straight through.
With fins, finish up with...
3 x 150 swim desc 1-3 free @ 2:40
3 x 100 swim IM @ 2:00 desc 1-3
3 x 75 swim in primary stroke NO FREE @ 1:40
Repeat if there is time
Warmdown a bit before you get out. Offer to help out around the house today, and be sure to say "thank you" for the good things in your life. See everybody on Saturday, back on regular schedule. Have a great day!
Wednesday, November 27, 2019
Wednesday Morning, November 27, 2019- PM Jr. Gold, Jr. Silver & Sr. Silver @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- mix it up
1:00 rest
With fins, 5 sets of:
3 x 25- 2 fly drill @ :40; #3 is FAST UDK @ :20
2 x 50 swim fly/choice breast drill by 25's @ :50
No rest between sets. Check HR after 5th set, then come back to the starting end & take fins off.
1:00 rest
8 sets of:
1 x 100 @ 1:40*- 25 swim fly, 75 kick
1 x 100 @ 1:40*- all kick, except 3rd 25 is swim breaststroke
2 x 75 all kick @ 1:20*- 1st 75 is IM, 2nd is 25 primary kick, 50 choice
*intervals on 100's are 1:30 after 3 rounds, then 1:20 after 5 rounds; for the 75's, they're @ 1:30 for rounds 4-5, then @ 1:40 until the end.
Warmdown a bit before you get out. Enjoy your day off- don't waste it- but be sure to plan for workout on Thursday Morning up at North Moore. Have a great day!
1:00 rest
With fins, 5 sets of:
3 x 25- 2 fly drill @ :40; #3 is FAST UDK @ :20
2 x 50 swim fly/choice breast drill by 25's @ :50
No rest between sets. Check HR after 5th set, then come back to the starting end & take fins off.
1:00 rest
8 sets of:
1 x 100 @ 1:40*- 25 swim fly, 75 kick
1 x 100 @ 1:40*- all kick, except 3rd 25 is swim breaststroke
2 x 75 all kick @ 1:20*- 1st 75 is IM, 2nd is 25 primary kick, 50 choice
*intervals on 100's are 1:30 after 3 rounds, then 1:20 after 5 rounds; for the 75's, they're @ 1:30 for rounds 4-5, then @ 1:40 until the end.
Warmdown a bit before you get out. Enjoy your day off- don't waste it- but be sure to plan for workout on Thursday Morning up at North Moore. Have a great day!
Tuesday Afternoon, November 26, 2019- Sr. Gold @ DS
1 x 600- 300/300
1:00 rest
Warmup on your own, 10-12 minutes...
3 sets of:
2 x 75 kick/swim/kick by 25's @ 1:20, focus on FAST turns & 4 UDK's off each wall
2 x 100 swim/kick by 50's desc 1-2 @ 1:40 (same stroke as 75's)
1 round free, 1 round primary stroke, 1 round choice
With fins, until you have to get out...
3 x 50 swim desc 1-3 to all out FAST @ 1:00- get time
1 x 50 dolphin kick LUNGBUSTER/swim by 25's- tring to equal or better your time from #3 above
No extra rest between sets.
Warmdown a bit before you get out. Change quickly for drylands & remember we're up at CM on Thursday Morning. Have a great day!
1:00 rest
Warmup on your own, 10-12 minutes...
3 sets of:
2 x 75 kick/swim/kick by 25's @ 1:20, focus on FAST turns & 4 UDK's off each wall
2 x 100 swim/kick by 50's desc 1-2 @ 1:40 (same stroke as 75's)
1 round free, 1 round primary stroke, 1 round choice
With fins, until you have to get out...
3 x 50 swim desc 1-3 to all out FAST @ 1:00- get time
1 x 50 dolphin kick LUNGBUSTER/swim by 25's- tring to equal or better your time from #3 above
No extra rest between sets.
Warmdown a bit before you get out. Change quickly for drylands & remember we're up at CM on Thursday Morning. Have a great day!
Tuesday, November 26, 2019
Tuesday Afternoon, November 26, 2019- PM Jr. Gold @ DS
1 x 600- 300/300- all drill, NO FREE
1:00 rest
4 x 100 @ 1:45- kick drill by 50's (kick on back for 4, then last 2 with boards)
8 x 25- swim build @ :35, kick FAST on back @ :20 (4 UDK's!) by o/e
9 x 75 @ 1:15- 50 swim FAST TURNS/BO, 25 kick (o) choice, (e) IM, no kick
Check HR, then skulling back to the starting end
1:00 rest
LONG SWIM
8 times through:
150 IM (25, 50, 75- "slide," NO FREE)
100 kick FAST IM on back (o) or primary (e)
Check HR after 8th time through, then wait for everybody else to finish
Until you have to get out:
2 x 150 @ 3:00- 75 swim FAST, 75 choice (same stroke)
BROKEN 150 swim- 3 x 50 @ :10 rest, same stroke as 75's
100 drill @ 2:00
Odd rounds are free, even rounds are primary stroke NO FREE.
Warmdown a bit before you get out. Get excited for some FILTHY KICKING tomorrow morning. Have a great day!
1:00 rest
4 x 100 @ 1:45- kick drill by 50's (kick on back for 4, then last 2 with boards)
8 x 25- swim build @ :35, kick FAST on back @ :20 (4 UDK's!) by o/e
9 x 75 @ 1:15- 50 swim FAST TURNS/BO, 25 kick (o) choice, (e) IM, no kick
Check HR, then skulling back to the starting end
1:00 rest
LONG SWIM
8 times through:
150 IM (25, 50, 75- "slide," NO FREE)
100 kick FAST IM on back (o) or primary (e)
Check HR after 8th time through, then wait for everybody else to finish
Until you have to get out:
2 x 150 @ 3:00- 75 swim FAST, 75 choice (same stroke)
BROKEN 150 swim- 3 x 50 @ :10 rest, same stroke as 75's
100 drill @ 2:00
Odd rounds are free, even rounds are primary stroke NO FREE.
Warmdown a bit before you get out. Get excited for some FILTHY KICKING tomorrow morning. Have a great day!
Tuesday Morning, November 26, 2019- AM Jr. Gold & SR. Gold @ DS
Good luck to Regan! Send her a text letting her know you're thinking of her.
1 x 600- 300/300- all drill, NO FREE
1:00 rest
6 x 100 @ 1:45- kick drill by 50's (kick on back for 4, then last 2 with boards)
8 x 25- swim build @ :35, kick FAST on back @ :20 (4 UDK's!) by o/e
9 x 75 @ 1:15- 50 swim FAST TURNS/BO, 25 kick (o) choice, (e) IM, no kick
Check HR, then skulling back to the starting end
1:00 rest
Jr. Gold-
LONG SWIM
8 times through:
150 IM (25, 50, 75- "slide," NO FREE)
100 kick FAST IM on back (o) or primary (e)
Check HR after 8th time through, then wait for everybody else to finish
Seniors-
While JrG does Long Swim...
6 x 25 kick (o) @ :40 build, (e) @ :20 all FAST (even rounds with boards)
5 x 50 @ :50 swim/kick by 25's NO FREE, build to FAST TURN/BO, except 3&5 @ :35 free
:30 rest after 1st & 4th sets to check HR, otherwise straight through
JrG/Seniors together...
Until you have to get out:
2 x 150 @ 3:00- 75 swim FAST, 75 choice (same stroke)
BROKEN 150 swim- 3 x 50 @ :10 rest, same stroke as 75's
Distance-
2 sets of:
6 x 350 @ 4:30-
1- 200 cruise, 100 @ pace, 50 drill
2- 100p/25dr/100p/25dr/100p- 100's @ 1:10, dr @ :30
3- swim FAST for time
Check HR, then 50 float
After #6, 1100 pull with shnorkel & choice equip
Warmdown a bit before you get out. Do an excellent job in school today & get excited for our December meet. Have a great day!
1 x 600- 300/300- all drill, NO FREE
1:00 rest
6 x 100 @ 1:45- kick drill by 50's (kick on back for 4, then last 2 with boards)
8 x 25- swim build @ :35, kick FAST on back @ :20 (4 UDK's!) by o/e
9 x 75 @ 1:15- 50 swim FAST TURNS/BO, 25 kick (o) choice, (e) IM, no kick
Check HR, then skulling back to the starting end
1:00 rest
Jr. Gold-
LONG SWIM
8 times through:
150 IM (25, 50, 75- "slide," NO FREE)
100 kick FAST IM on back (o) or primary (e)
Check HR after 8th time through, then wait for everybody else to finish
Seniors-
While JrG does Long Swim...
6 x 25 kick (o) @ :40 build, (e) @ :20 all FAST (even rounds with boards)
5 x 50 @ :50 swim/kick by 25's NO FREE, build to FAST TURN/BO, except 3&5 @ :35 free
:30 rest after 1st & 4th sets to check HR, otherwise straight through
JrG/Seniors together...
Until you have to get out:
2 x 150 @ 3:00- 75 swim FAST, 75 choice (same stroke)
BROKEN 150 swim- 3 x 50 @ :10 rest, same stroke as 75's
Distance-
2 sets of:
6 x 350 @ 4:30-
1- 200 cruise, 100 @ pace, 50 drill
2- 100p/25dr/100p/25dr/100p- 100's @ 1:10, dr @ :30
3- swim FAST for time
Check HR, then 50 float
After #6, 1100 pull with shnorkel & choice equip
Warmdown a bit before you get out. Do an excellent job in school today & get excited for our December meet. Have a great day!
Monday, November 25, 2019
Monday Afternoon, November 25, 2019- PM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 choice drill- NO FREE, but more than one stroke
1:00 rest
8 x 50 @ 1:00- odds drill/kick free by 25's, evens drill/kick NO FREE by 25's
Check HR, then...
All @ 2:00 rest-
1 x 20 minute swim- change strokes after every 400 if you'd like
1 x 12 minute pull- with shnorkel throughout, but add (or change) equipment every 300
1 x 8 minute kick- 150 on back, 100 with boards- change up kick every 250
Check HR
Until 6:00p, finish up with...
4 x 25 @ :40- the usual (NO FINS)
3 x 50 swim/kick by 25's @ :55, desc 1-3 to what you can
Odd rounds (of 25's & 50's) are free, even rounds are NO FREE, but all one stroke
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for our December meet. Have a great day!
Monday Morning, November 25, 2019- AM Jr. Gold & Sr. Gold @ DS
600- 300 swim free, 300 choice drill NO FREE
1:00 rest
All @ 2:00 rest-
30 min swim
20 min pull with shnorkel (change equip by 300's)
10 min kick
Check HR
SP & any distance group who didn't race this weekend (GF, RH, etc...) went the following:
3 x 75 @ 1:20- kick/drill/kick by 25's
1 x 125 all kick @ 2:00, desc 1-3 to what you can
No rest between sets. Check HR after 3rd round, then...
5 sets of:
1 x 125 swim free br3 or 4/2 @ 1:30, smooth & strong
1* x 75 kick FAST for time @ 1:30- should be equal to or faster than your 100 free pace
1 x 125 IM- 25 kick, 100 IM swim- all @ 1:30, hustle to make the interval
*add 1 x 75 each round up to 3 x 75 (all FASTER than 100 pace), then back down to 1 x 75)
No rest between sets, check HR when you can
The Good, the Bad & the Ugly from the meet this weekend- lots of good stuff to go over!
Everybody together:
MYSTERY SET- guess it, and you still have to do it.
Today we went... "Lucky 7's" (approximately a seven minute set)
Until you have to get out:
4 x 25 @ :45- the usual (NO FINS)
5 x 50 @ :45 as follows:
1, 2 & 4 are choice/NO FREE by 25's
3&5- swim all free @ :35*
*2nd & 4th rounds @ :30
Check HR after each round, then :30 rest before starting the next round.
Warmdown a bit before you get out. Do an excellent job in school today & make sure you know the schedule for Thanksgiving. Have a great day!
1:00 rest
All @ 2:00 rest-
30 min swim
20 min pull with shnorkel (change equip by 300's)
10 min kick
Check HR
SP & any distance group who didn't race this weekend (GF, RH, etc...) went the following:
3 x 75 @ 1:20- kick/drill/kick by 25's
1 x 125 all kick @ 2:00, desc 1-3 to what you can
No rest between sets. Check HR after 3rd round, then...
5 sets of:
1 x 125 swim free br3 or 4/2 @ 1:30, smooth & strong
1* x 75 kick FAST for time @ 1:30- should be equal to or faster than your 100 free pace
1 x 125 IM- 25 kick, 100 IM swim- all @ 1:30, hustle to make the interval
*add 1 x 75 each round up to 3 x 75 (all FASTER than 100 pace), then back down to 1 x 75)
No rest between sets, check HR when you can
The Good, the Bad & the Ugly from the meet this weekend- lots of good stuff to go over!
Everybody together:
MYSTERY SET- guess it, and you still have to do it.
Today we went... "Lucky 7's" (approximately a seven minute set)
Until you have to get out:
4 x 25 @ :45- the usual (NO FINS)
5 x 50 @ :45 as follows:
1, 2 & 4 are choice/NO FREE by 25's
3&5- swim all free @ :35*
*2nd & 4th rounds @ :30
Check HR after each round, then :30 rest before starting the next round.
Warmdown a bit before you get out. Do an excellent job in school today & make sure you know the schedule for Thanksgiving. Have a great day!
Sunday Morning, November 24, 2019- SP @ SJ (LCM)
1 x 600- 300/300
1:00 rest
2 sets of:
1 x 250 drill/kick by 50's
2 x 100 swim/kick by 50's desc 1-2 @ 1:50 (@ 1:40 in 2nd set)
Go free in 1st set, NO FREE in 2nd set.
1:00 rest after 2nd set check HR
2* times through:
300 pull free with shnorkel & choice equip
7 x 50 swim free @ :55- odd 50's swim NO FREE, even 50's swim at free pace (pick one pace, stick with it)
600 pull free as above- faster pace per 100
7 x 50 swim @ :45- odd 50's at pace, evens swim NO FREE
900 pull free- as above- faster pace per 100
7 x 50 swim free @ :10 rest- all at pace
Check HR, then 1:00 rest
*For 2nd time through, start with the 900 pull (as fast or faster than 1st 900), work your way down to a 300, which should be juicy.
Warmdown a bit before you get out & let me know how it went. Regular workout schedule tomorrow. Have a great day!
1:00 rest
2 sets of:
1 x 250 drill/kick by 50's
2 x 100 swim/kick by 50's desc 1-2 @ 1:50 (@ 1:40 in 2nd set)
Go free in 1st set, NO FREE in 2nd set.
1:00 rest after 2nd set check HR
2* times through:
300 pull free with shnorkel & choice equip
7 x 50 swim free @ :55- odd 50's swim NO FREE, even 50's swim at free pace (pick one pace, stick with it)
600 pull free as above- faster pace per 100
7 x 50 swim @ :45- odd 50's at pace, evens swim NO FREE
900 pull free- as above- faster pace per 100
7 x 50 swim free @ :10 rest- all at pace
Check HR, then 1:00 rest
*For 2nd time through, start with the 900 pull (as fast or faster than 1st 900), work your way down to a 300, which should be juicy.
Warmdown a bit before you get out & let me know how it went. Regular workout schedule tomorrow. Have a great day!
Saturday Morning, November 23, 2019- SP @ S&R (SCY)
600- 300/300, then...
10-12 minutes "as you feel" (and, what you're able to do in that warmup pool)
Check HR
6 x 50 kick @ :55- 1 FAST 1 easy
1 x 150 swim free br3 @ 1:50
6 x 50 kick @ :50- 2 FAST 1 easy
1 x 150 swim free as above, @ 1:50
6 x 50 kick @ :45- all FAST, keep track of average
1 x 150 swim free as above @ 1:50
6 x 50 kick @ :40- make the interval, get avg time
1 x 150 swim free as above for time
Check HR
Until you have to get out:
Pulling with shnorkel
Thanks for all your help on deck this weekend! Great 1000 yesterday. Tomorrow is LCM @ SJ. Have a great day!
10-12 minutes "as you feel" (and, what you're able to do in that warmup pool)
Check HR
6 x 50 kick @ :55- 1 FAST 1 easy
1 x 150 swim free br3 @ 1:50
6 x 50 kick @ :50- 2 FAST 1 easy
1 x 150 swim free as above, @ 1:50
6 x 50 kick @ :45- all FAST, keep track of average
1 x 150 swim free as above @ 1:50
6 x 50 kick @ :40- make the interval, get avg time
1 x 150 swim free as above for time
Check HR
Until you have to get out:
Pulling with shnorkel
Thanks for all your help on deck this weekend! Great 1000 yesterday. Tomorrow is LCM @ SJ. Have a great day!
Friday, November 22, 2019
Thursday Afternoon, November 21, 2019- Sr. Gold @ DS
Meet Warmup, then...
SPEEDSET
16 x 50 @ 1:30 from a dive (20 FAST/30 drill, then 30/20, then all FAST; #4 all drill)
Warmdown a bit before you get out & get excited to race this weekend. Be sure to bring your schoolwork with you to the meet, it will be a long weekend and you don't want to waste any time. Have a great day!
SPEEDSET
16 x 50 @ 1:30 from a dive (20 FAST/30 drill, then 30/20, then all FAST; #4 all drill)
Warmdown a bit before you get out & get excited to race this weekend. Be sure to bring your schoolwork with you to the meet, it will be a long weekend and you don't want to waste any time. Have a great day!
Thursday, November 21, 2019
Thursday Afternoon, November 21, 2019- PM Jr. Gold @ DS
Meet Warmup, then...
SPEEDSET, from a dive
(16 x 50 @ 1:30 in sets of 4- #1 is 20 FAST/30 drill; #2 is 30/20; #3 all FAST, #4 all drill)
Odd rounds free, even rounds NO FREE
Warmdown a bit before you get out & do a great job on your HW tonight. Be sure to bring some schoolwork with you to the meet this weekend, and get excited to race. Have a great day!
SPEEDSET, from a dive
(16 x 50 @ 1:30 in sets of 4- #1 is 20 FAST/30 drill; #2 is 30/20; #3 all FAST, #4 all drill)
Odd rounds free, even rounds NO FREE
Warmdown a bit before you get out & do a great job on your HW tonight. Be sure to bring some schoolwork with you to the meet this weekend, and get excited to race. Have a great day!
Thursday Morning, November 21, 2019- AM Jr. Gold & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is skulling/drill/drill/kick by 25's
1:00 rest
With fins, 3 rounds of:
3 x 25 sit & spin backstroke drill @ :40
2 x 50 UDK/choice drill by 25's @ :50
No rest between sets. Check HR after 3rd set, then...
25 easy choice, take fins off, then...
2 x 300 @ :20 rest- 25 drill, 50 swim build to FAST TURN/BO (then dps); this 50 is at 200 GP in 2nd 300; last 25 is kick
1:00 rest, check HR again
3 sets of (4 rounds for Distance):
4 x 75 swim IM desc @ 1:10*, except #3 is swim 100 free br3 @ 1:10*
1 x 150 swim free br3 @ 1:40*+
*Jr.G & some Seniors @ 1:15 & 1:50
+bonus for anybody who adds 1 x 150 by round
1:00 rest after 1st set, check HR; 2nd & 3rd sets straight through
Distance- 4 rounds of:
6 x 75 @ 1:10 as written, except 3rd & 5th are 100 free @ 1:10, smooth & strong; others are IM desc
1 x 150 swim free after 1st set; 350 after 2nd set; 550 after 3rd set & 750 after 4th set
Check HR & 1:00 rest between rounds.
Finish with...
4 x 25 choice drill @ :40
4 x 50 swim at 200 GP @ 1:00 (every 3rd round @ :10 rest)
Jr.G- go half pool sprints at 6:50a from a dive
Seniors- go 24 x 25 @ :40 with fins @ 7:10a ("the usual")
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
With fins, 3 rounds of:
3 x 25 sit & spin backstroke drill @ :40
2 x 50 UDK/choice drill by 25's @ :50
No rest between sets. Check HR after 3rd set, then...
25 easy choice, take fins off, then...
2 x 300 @ :20 rest- 25 drill, 50 swim build to FAST TURN/BO (then dps); this 50 is at 200 GP in 2nd 300; last 25 is kick
1:00 rest, check HR again
3 sets of (4 rounds for Distance):
4 x 75 swim IM desc @ 1:10*, except #3 is swim 100 free br3 @ 1:10*
1 x 150 swim free br3 @ 1:40*+
*Jr.G & some Seniors @ 1:15 & 1:50
+bonus for anybody who adds 1 x 150 by round
1:00 rest after 1st set, check HR; 2nd & 3rd sets straight through
Distance- 4 rounds of:
6 x 75 @ 1:10 as written, except 3rd & 5th are 100 free @ 1:10, smooth & strong; others are IM desc
1 x 150 swim free after 1st set; 350 after 2nd set; 550 after 3rd set & 750 after 4th set
Check HR & 1:00 rest between rounds.
Finish with...
4 x 25 choice drill @ :40
4 x 50 swim at 200 GP @ 1:00 (every 3rd round @ :10 rest)
Jr.G- go half pool sprints at 6:50a from a dive
Seniors- go 24 x 25 @ :40 with fins @ 7:10a ("the usual")
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!
Wednesday, November 20, 2019
Wednesday Morning, November 20, 2019- PM Jr. Gold, Jr. Silver & Sr. Silver @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- go kick/drill/drill by 25's
1:00 rest
With fins,
3 x 25 fly drill (fly pull with free kick in 1st 3 rounds, will change by round after that) @ :40
1 x 50 dolph kick on back with FAST TURN @ :50* (*gets :05 faster by round)
No rest between sets.
Take fins off if you miss the 50 interval (swim the set without fins after you miss)
Check HR after last round
2 x 300 @ :20 rest-
#1- fly pull free kick drill (25), choice kick easy/FAST on back (50)
#2- 25 swim fly, 50 choice- negative split
1:00 rest, check HR
Until you have to get out...
4 x 25's kick with boards as follows:
#1 @ :50, #2 @ :40, #3 @ :30, #4 @ :20- all FAST (odd rounds free, even rounds NO FREE KICK)
1* x 50 kick FAST on back, focus on UDK's & FAST BACKSTROKE TURN & BREAKOUT
*in even rounds, go 2 x 50 kick @ :10 rest.
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,
3 x 25 fly drill (fly pull with free kick in 1st 3 rounds, will change by round after that) @ :40
1 x 50 dolph kick on back with FAST TURN @ :50* (*gets :05 faster by round)
No rest between sets.
Take fins off if you miss the 50 interval (swim the set without fins after you miss)
Check HR after last round
2 x 300 @ :20 rest-
#1- fly pull free kick drill (25), choice kick easy/FAST on back (50)
#2- 25 swim fly, 50 choice- negative split
1:00 rest, check HR
Until you have to get out...
4 x 25's kick with boards as follows:
#1 @ :50, #2 @ :40, #3 @ :30, #4 @ :20- all FAST (odd rounds free, even rounds NO FREE KICK)
1* x 50 kick FAST on back, focus on UDK's & FAST BACKSTROKE TURN & BREAKOUT
*in even rounds, go 2 x 50 kick @ :10 rest.
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, November 19, 2019
Tuesday Afternoon, November 19, 2019- Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- go drill/drill/skulling by 25's
1:00 rest
4 x 100 @ 1:45- 25 choice drill, 50 kick negative split (4 UDK's!), 25 choice different drill
4 x 75 @ 1:20- swim/kick/swim by 25's with FAST TURNS & BO's, desc 1-4
1:00 rest
With fins, until 5:30p
6 x 25 @ :40- odds are swim build to FAST (easy speed); evens are 15/10
1* x 50 @ 1:00- UDK LUNGBUSTER/swim by 25's- target your 50 SCY best time
*add 1 x 50 in each round, up to 4 & then back down to 1
Warmdown a bit before you get out. Do an excellent job with drylands today & get excited to race this weekend. REMINDER: bring some schoolwork to the meet with you this weekend- don't waste any of that time between events. Enjoy your morning off tomorrow & have a great day!
1:00 rest
4 x 100 @ 1:45- 25 choice drill, 50 kick negative split (4 UDK's!), 25 choice different drill
4 x 75 @ 1:20- swim/kick/swim by 25's with FAST TURNS & BO's, desc 1-4
1:00 rest
With fins, until 5:30p
6 x 25 @ :40- odds are swim build to FAST (easy speed); evens are 15/10
1* x 50 @ 1:00- UDK LUNGBUSTER/swim by 25's- target your 50 SCY best time
*add 1 x 50 in each round, up to 4 & then back down to 1
Warmdown a bit before you get out. Do an excellent job with drylands today & get excited to race this weekend. REMINDER: bring some schoolwork to the meet with you this weekend- don't waste any of that time between events. Enjoy your morning off tomorrow & have a great day!
Tuesday Afternoon, November 19, 2019- PM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is drill/drill/kick on back
1:00 rest
With fins, 2 sets of:
6 x 50 @ 1:00*- UDK fish drill/kick on back arms toward ceiling by 25's (@ :50 in 2nd set)
9 x 25 @ :40* 2 drill (1st 25 is fly pull free kick, 2nd 25 choice); 3rd 25 kick UDK @ :20
No rest between sets, check HR after 2nd set then take fins off
Everybody together...
12 x 75 (2 sets of 6)-
1-3, 25 swim fly, 50 kick @ 1:20 desc 1-3
4-6, 25 swim fly, 50 choice @ 1:10 desc 1-3
7-12, same as above, except 3 @ 1:10 and 3 @ 1:00
Check HR after #12, then 1:00 rest
LONG SWIM-
6 times through:
100 swim/kick choice by 50's- kick is on back
100 swim IM- desc 1-2's
100 swim/kick primary stroke NO FREE (kick is with boards)
Check HR after 6th set
Until 7a, finish up with-
3 x 150 pull with shnorkel & c-equip desc @ 2:20
6 x 100 swim at freestyle GP @ 1:40 (will go 50's @ :10 rest in 2nd set)
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!
1:00 rest
With fins, 2 sets of:
6 x 50 @ 1:00*- UDK fish drill/kick on back arms toward ceiling by 25's (@ :50 in 2nd set)
9 x 25 @ :40* 2 drill (1st 25 is fly pull free kick, 2nd 25 choice); 3rd 25 kick UDK @ :20
No rest between sets, check HR after 2nd set then take fins off
Everybody together...
12 x 75 (2 sets of 6)-
1-3, 25 swim fly, 50 kick @ 1:20 desc 1-3
4-6, 25 swim fly, 50 choice @ 1:10 desc 1-3
7-12, same as above, except 3 @ 1:10 and 3 @ 1:00
Check HR after #12, then 1:00 rest
LONG SWIM-
6 times through:
100 swim/kick choice by 50's- kick is on back
100 swim IM- desc 1-2's
100 swim/kick primary stroke NO FREE (kick is with boards)
Check HR after 6th set
Until 7a, finish up with-
3 x 150 pull with shnorkel & c-equip desc @ 2:20
6 x 100 swim at freestyle GP @ 1:40 (will go 50's @ :10 rest in 2nd set)
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!
Tuesday Morning, November 19, 2019- AM Jr. Gold & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- go 3 x 100 reverse IM's drill, last 25 is kick on back
1:00 rest
With fins, 2 sets of:
6 x 50 @ 1:00*- UDK fish drill/kick on back arms toward ceiling by 25's (@ :50 in 2nd set)
9 x 25 @ :40* 2 drill (1st 25 is fly pull free kick, 2nd 25 choice); 3rd 25 kick UDK @ :20
No rest between sets, check HR after 2nd set then take fins off
Everybody together...
12 x 75 (2 sets of 6)-
1-3, 25 swim fly, 50 kick @ 1:20 desc 1-3
4-6, 25 swim fly, 50 choice @ 1:10 desc 1-3
7-12, same as above, except 3 @ 1:10 and 3 @ 1:00
Check HR after #12, then 1:00 rest
DISTANCE-
1 x 1200 pull with choice equip (with shnorkels), desc 300's; hand touch at 900- okay
10 x 100 swim at pace @ 1:30- pick one pace & stick with it
4 x 300 swim free @ 3:20- desc
200 drill/choice by 25's
1 x 300 swim for time
100 choice/skulling by 25's @ 1:00 rest
16 x 50 swim at pace @ :10 rest (#8 & 16 are drill)
1 x 1200 swim for time
Check HR
Until 7:30a, get fins and finish with "the usual" @ :40
Jr. Gold-
LONG SWIM-
6 times through:
100 swim/kick choice by 50's- kick is on back
100 swim IM- desc 1-2's
100 swim/kick primary stroke NO FREE (kick is with boards)
Check HR after 6th set
Until 7a, finish up with-
3 x 150 pull with shnorkel & c-equip desc @ 2:20
6 x 100 swim at freestyle GP @ 1:40 (will go 50's @ :10 rest in 2nd set)
SENIOR'S-
BROKEN 200's- ready go!
12 times through:
1 x 100 @ 1:15
2 x 50 swim at 200 Goal Pace @ :50
1 x 50 drill @ 1:20
No extra rest between sets, check HR after 2nd 50 in each round.
*Every 3rd set will be 3 x 50 @ :10 rest....BOOM! (then a 100 drill)
Change strokes (for the 50's pace) after every 3rd round.
Warmdown a bit before you get out. Do an excellent job in school today and enjoy your day off tomorrow. Have a great day!
1:00 rest
With fins, 2 sets of:
6 x 50 @ 1:00*- UDK fish drill/kick on back arms toward ceiling by 25's (@ :50 in 2nd set)
9 x 25 @ :40* 2 drill (1st 25 is fly pull free kick, 2nd 25 choice); 3rd 25 kick UDK @ :20
No rest between sets, check HR after 2nd set then take fins off
Everybody together...
12 x 75 (2 sets of 6)-
1-3, 25 swim fly, 50 kick @ 1:20 desc 1-3
4-6, 25 swim fly, 50 choice @ 1:10 desc 1-3
7-12, same as above, except 3 @ 1:10 and 3 @ 1:00
Check HR after #12, then 1:00 rest
DISTANCE-
1 x 1200 pull with choice equip (with shnorkels), desc 300's; hand touch at 900- okay
10 x 100 swim at pace @ 1:30- pick one pace & stick with it
4 x 300 swim free @ 3:20- desc
200 drill/choice by 25's
1 x 300 swim for time
100 choice/skulling by 25's @ 1:00 rest
16 x 50 swim at pace @ :10 rest (#8 & 16 are drill)
1 x 1200 swim for time
Check HR
Until 7:30a, get fins and finish with "the usual" @ :40
Jr. Gold-
LONG SWIM-
6 times through:
100 swim/kick choice by 50's- kick is on back
100 swim IM- desc 1-2's
100 swim/kick primary stroke NO FREE (kick is with boards)
Check HR after 6th set
Until 7a, finish up with-
3 x 150 pull with shnorkel & c-equip desc @ 2:20
6 x 100 swim at freestyle GP @ 1:40 (will go 50's @ :10 rest in 2nd set)
SENIOR'S-
BROKEN 200's- ready go!
12 times through:
1 x 100 @ 1:15
2 x 50 swim at 200 Goal Pace @ :50
1 x 50 drill @ 1:20
No extra rest between sets, check HR after 2nd 50 in each round.
*Every 3rd set will be 3 x 50 @ :10 rest....BOOM! (then a 100 drill)
Change strokes (for the 50's pace) after every 3rd round.
Warmdown a bit before you get out. Do an excellent job in school today and enjoy your day off tomorrow. Have a great day!
Monday, November 18, 2019
Monday Afternoon, November 18, 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
2 sets of:
6 x 25 @ :40- odds, choice breast drill, evens are fish dolph kick drill (halfway UDK!)
4 x "out&backs" all UDK @ :45, forward ss at midpool
5 x 37.5 kicks all out FAST @ 1:15- 25 is with boards, 12.5 is FAST UDK
2 mins VDK- arms dry throughout- go easy/FAST by :15 increments
5 x 37.5 swims all with big kick & ROCKET FAST turns
2 mins VDK- as above
4 x UDK turns @ 1:00- from midpool
1:00 rest between sets, check HR
1st 25 is always kick....
12 x 125 as follows (will adjust intervals by groups)
1-4, 25 kick 100 swim free br3 @ 1:45 desc 1-4
5-8, 25 kick 100 swim IM @ 1:55, desc 1-4
9-12, 25 kick 100 swim primary stroke (25 build, 25 drill to hand touch, 50 swim FAST) @ 2:00, desc 1-4
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!
1:00 rest
2 sets of:
6 x 25 @ :40- odds, choice breast drill, evens are fish dolph kick drill (halfway UDK!)
4 x "out&backs" all UDK @ :45, forward ss at midpool
5 x 37.5 kicks all out FAST @ 1:15- 25 is with boards, 12.5 is FAST UDK
2 mins VDK- arms dry throughout- go easy/FAST by :15 increments
5 x 37.5 swims all with big kick & ROCKET FAST turns
2 mins VDK- as above
4 x UDK turns @ 1:00- from midpool
1:00 rest between sets, check HR
1st 25 is always kick....
12 x 125 as follows (will adjust intervals by groups)
1-4, 25 kick 100 swim free br3 @ 1:45 desc 1-4
5-8, 25 kick 100 swim IM @ 1:55, desc 1-4
9-12, 25 kick 100 swim primary stroke (25 build, 25 drill to hand touch, 50 swim FAST) @ 2:00, desc 1-4
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!
Monday Morning, November 18, 2019- AM Jr. Gold & Sr. Gold @ DS
1 x 600- 300 swim free, 300 reverse IM drill
1:00 rest
2 sets of:
6 x 25 @ :40- odds, choice breast drill, evens are fish dolph kick drill (halfway UDK!)
4 x "out&backs" all UDK @ :45, forward ss at midpool
5 x 37.5 kicks all out FAST @ 1:15- 25 is with boards, 12.5 is FAST UDK
2 mins VDK- arms dry throughout- go easy/FAST by :15 increments
5 x 37.5 swims all with big kick & ROCKET FAST turns
2 mins VDK- as above
4 x UDK turns @ 1:00
1:00 rest between sets, check HR
1st 25 is always kick....
15 x 125 as follows (will adjust intervals by groups)
1-5, 25 kick 100 swim free
6-10, 25 kick 100 swim IM
11-15, 25 kick 100 swim primary stroke (25 build, 25 drill to hand touch, 50 swim FAST)
With shnorkel & boards...
3 sets of:
1 x 300 swim free with shnorkel @ 3:30 (Distance), 3:50 (some Jr. Gold & Sr.'s) or 4:15 (others)
1 x 300 swim free with shnorkel @ 3:50 (Dist) or 4:15 (some JrG & Sr.'s) or 4:30 (others), desc 1-3 to something juicy!
3 x 50 kick with shnorkels & boards, all FAST @ 1:00 (@ :10 rest in 2nd set)
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
2 sets of:
6 x 25 @ :40- odds, choice breast drill, evens are fish dolph kick drill (halfway UDK!)
4 x "out&backs" all UDK @ :45, forward ss at midpool
5 x 37.5 kicks all out FAST @ 1:15- 25 is with boards, 12.5 is FAST UDK
2 mins VDK- arms dry throughout- go easy/FAST by :15 increments
5 x 37.5 swims all with big kick & ROCKET FAST turns
2 mins VDK- as above
4 x UDK turns @ 1:00
1:00 rest between sets, check HR
1st 25 is always kick....
15 x 125 as follows (will adjust intervals by groups)
1-5, 25 kick 100 swim free
6-10, 25 kick 100 swim IM
11-15, 25 kick 100 swim primary stroke (25 build, 25 drill to hand touch, 50 swim FAST)
With shnorkel & boards...
3 sets of:
1 x 300 swim free with shnorkel @ 3:30 (Distance), 3:50 (some Jr. Gold & Sr.'s) or 4:15 (others)
1 x 300 swim free with shnorkel @ 3:50 (Dist) or 4:15 (some JrG & Sr.'s) or 4:30 (others), desc 1-3 to something juicy!
3 x 50 kick with shnorkels & boards, all FAST @ 1:00 (@ :10 rest in 2nd set)
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!
Sunday Afternoon, November 17, 2019- Combined Jr. Gold @ CM
After PMI (4p in stands)...
1 x 600- 300 swim freestyle, 300 choice drill (NO FREE), 300 kick on back, focus on 4 UDK's
1:00 rest
12 x 75 in sets of 4, all @ 1:20
1-4, drill/kick/drill by 25's
5-8, kick/drill/kick by 25's- build kick to FAST
9-12, 50 swim, 25 kick desc 1-3, hold for 4
1:00 rest, check HR
3 sets of:
1* x 50 swim all out FAST, get time @ 1:00 (*3 x 50 in 2nd set, 5 x 50 in 3rd set, all @ 1:00)
100 drill (150 in 2nd set, 200 in 3rd set)
1:00 rest
3 sets of:
1* x 75 swim FAST for time @ 2:00- get time (*3 x 75 in 2nd set, 5 x 75 in 3rd set- all from a dive)
100 drill (150 in 2nd set, 200 in 3rd)
If there is time, repeat the above, only 50's & 75's are all KICK
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. Have a great day!
1 x 600- 300 swim freestyle, 300 choice drill (NO FREE), 300 kick on back, focus on 4 UDK's
1:00 rest
12 x 75 in sets of 4, all @ 1:20
1-4, drill/kick/drill by 25's
5-8, kick/drill/kick by 25's- build kick to FAST
9-12, 50 swim, 25 kick desc 1-3, hold for 4
1:00 rest, check HR
3 sets of:
1* x 50 swim all out FAST, get time @ 1:00 (*3 x 50 in 2nd set, 5 x 50 in 3rd set, all @ 1:00)
100 drill (150 in 2nd set, 200 in 3rd set)
1:00 rest
3 sets of:
1* x 75 swim FAST for time @ 2:00- get time (*3 x 75 in 2nd set, 5 x 75 in 3rd set- all from a dive)
100 drill (150 in 2nd set, 200 in 3rd)
If there is time, repeat the above, only 50's & 75's are all KICK
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. Have a great day!
Sunday, November 17, 2019
Sunday Morning, November 17, 2019- LCM @ St.J
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
16 x 100 in sets of 4-
1-4, kick/drill in primary stroke @ 1:50- build the kick to FAST backstroke turn & BO
5-8, swim primary/free by 50's desc 1-4 @ 1:30
9-12, swim free br3 or 4/2 @ 1:15
13-16, in primary stroke, swim/kick desc 1-3/hold for 4 @ 2:00
Check HR, then easy 100 choice
1:00 rest
"Working on pace & tempo all week, I'd like that to continue" (The Boss)
6 x 600 @ 1:00 rest as follows:
550 swim aerobic, 50 swim at goal pace
500 aero, 2 x 50 pace
450 aero, 3 x 50 pace
400 aero, 4 x 50 pace
350 aero, 5 x 50 pace
300 aero, 6 x 50 swim at goal pace
SP- choice of above set, or...
5 x 1200 as follows:
odds- 600 pull (desc), 6 x 100 swim at pace @ 1:45
#2&4- 3 x 150 swim @ 2:00, 3 x 50 swim FAST @ :15 rest (get time)- 2x through
Work on starts/breakouts from a dive, to 15M
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. Have a great day!
1:00 rest
16 x 100 in sets of 4-
1-4, kick/drill in primary stroke @ 1:50- build the kick to FAST backstroke turn & BO
5-8, swim primary/free by 50's desc 1-4 @ 1:30
9-12, swim free br3 or 4/2 @ 1:15
13-16, in primary stroke, swim/kick desc 1-3/hold for 4 @ 2:00
Check HR, then easy 100 choice
1:00 rest
"Working on pace & tempo all week, I'd like that to continue" (The Boss)
6 x 600 @ 1:00 rest as follows:
550 swim aerobic, 50 swim at goal pace
500 aero, 2 x 50 pace
450 aero, 3 x 50 pace
400 aero, 4 x 50 pace
350 aero, 5 x 50 pace
300 aero, 6 x 50 swim at goal pace
SP- choice of above set, or...
5 x 1200 as follows:
odds- 600 pull (desc), 6 x 100 swim at pace @ 1:45
#2&4- 3 x 150 swim @ 2:00, 3 x 50 swim FAST @ :15 rest (get time)- 2x through
Work on starts/breakouts from a dive, to 15M
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. Have a great day!
Saturday, November 16, 2019
Saturday Morning, November 16, 2019- Combined Jr. Gold @ DS
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back (UDK's!)
1:00 rest
With fins:
12 x 25 in sets of 3 @ :40-
1-2, breast pull with free kick
#3- UDK, go halfway underwater (small fast kicks), then last 12 yards dolph kick on side
6 x 75 breast pull with dolph kick & flip turns @ 1:20, desc 1-2's
1:00 rest, check HR & take fins off
6 x 100 @ 1:45- 50 2k1p breast drill, 25 swim breast build to FAST, last 25 choice drill NO BREASTSTROKE
:30 rest, check HR, then everybody together...
3 sets of:
3 x 100 swim free br3, except 3rd 25 is swim breaststroke @ 1:20 (or @ 1:30)
2 x 125 swim free br3 @ 1:35* (last round :05 faster) or @ 1:45*
2 x 75 swim IM (NO FREE) desc 1-2 @ 1:20
:30 rest after each set, check HR
4 rounds of:
12 x 25 kick (middle 4 on back, others with boards)- go odds 15/10 @ :45, evens @ :25 (O) or :20 (E)
1 x 150 swim primary stroke desc the 50's 1-3 to all out juicy FAST- hand touch at 100, okay
1:00 rest between sets, check HR
TEST SET-
8 x 50 kick with boards all out FAST @ 1:10
Until you have to get out, finish up with...
50's in sets of 4 @ :55
1-2, swim back/breast by 25's desc 1-2
3-4, kick with shnorkels & boards, make interval!
Warmdown a bit before you get out. Do an excellent job with your HW this weekend, and with drylands today. REMEMBER: PMI at CM @ 4:00p tomorrow, NO YOGA after workout. Have a great day!
1:00 rest
With fins:
12 x 25 in sets of 3 @ :40-
1-2, breast pull with free kick
#3- UDK, go halfway underwater (small fast kicks), then last 12 yards dolph kick on side
6 x 75 breast pull with dolph kick & flip turns @ 1:20, desc 1-2's
1:00 rest, check HR & take fins off
6 x 100 @ 1:45- 50 2k1p breast drill, 25 swim breast build to FAST, last 25 choice drill NO BREASTSTROKE
:30 rest, check HR, then everybody together...
3 sets of:
3 x 100 swim free br3, except 3rd 25 is swim breaststroke @ 1:20 (or @ 1:30)
2 x 125 swim free br3 @ 1:35* (last round :05 faster) or @ 1:45*
2 x 75 swim IM (NO FREE) desc 1-2 @ 1:20
:30 rest after each set, check HR
4 rounds of:
12 x 25 kick (middle 4 on back, others with boards)- go odds 15/10 @ :45, evens @ :25 (O) or :20 (E)
1 x 150 swim primary stroke desc the 50's 1-3 to all out juicy FAST- hand touch at 100, okay
1:00 rest between sets, check HR
TEST SET-
8 x 50 kick with boards all out FAST @ 1:10
Until you have to get out, finish up with...
50's in sets of 4 @ :55
1-2, swim back/breast by 25's desc 1-2
3-4, kick with shnorkels & boards, make interval!
Warmdown a bit before you get out. Do an excellent job with your HW this weekend, and with drylands today. REMEMBER: PMI at CM @ 4:00p tomorrow, NO YOGA after workout. Have a great day!
Friday, November 15, 2019
Friday Morning, November 15, 2019- AM Jr. Gold & Sr. Gold @ DS
Meet Warmup, then...
RACE DAY!!
Today we started with a quick "triple shot," same for everybody:
150 in primary stroke @ 3:00
100 IM @ 2:00
50 free
All FAST from a dive, race somebody your speed
300 easy drill/choice, then...
Sprinters-
5 x 100 from a dive race @ 4:00- prefer primary stroke, but can change for last 2
200 swimmers-
3 x 200 BROKEN, 75/50/75, :15 rest (subtract :30 for total time, 2nd group minus :40, etc...)
300 drill/choice
Then everybody together finished up with..
1 x BROKEN 200 kick for time with boards- 75/50/75, all @ :20 rest (subtract :40 for 1st group for total time; minus :50 for 2nd group, etc...)- get time
300 easy choice...
A 2nd BROKEN 200 kick for time: 4 x 50 @ :10 rest- how close can you come to your time from the 1st BROKEN 200?
Do an excellent job in school today & get excited for Swim&Rock next weekend. Have a great day!
RACE DAY!!
Today we started with a quick "triple shot," same for everybody:
150 in primary stroke @ 3:00
100 IM @ 2:00
50 free
All FAST from a dive, race somebody your speed
300 easy drill/choice, then...
Sprinters-
5 x 100 from a dive race @ 4:00- prefer primary stroke, but can change for last 2
200 swimmers-
3 x 200 BROKEN, 75/50/75, :15 rest (subtract :30 for total time, 2nd group minus :40, etc...)
300 drill/choice
Then everybody together finished up with..
1 x BROKEN 200 kick for time with boards- 75/50/75, all @ :20 rest (subtract :40 for 1st group for total time; minus :50 for 2nd group, etc...)- get time
300 easy choice...
A 2nd BROKEN 200 kick for time: 4 x 50 @ :10 rest- how close can you come to your time from the 1st BROKEN 200?
Do an excellent job in school today & get excited for Swim&Rock next weekend. Have a great day!
Thursday Afternoon, November 14, 2019- Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- mix it up
1:00 rest
7 x 50 @ :55- odds are drill/kick by 25's; evens are swim with FAST TURNS & BO's
4 x 75 @ 1:20- 50 swim build to 200 set up, then last 25 kick FAST (2 free, 2 primary)
Check HR, then 5-8 minutes as you feel
With 'Chutes, 3 rounds of:
:10 skulling, :10 FAST vertical dolphin kick, :20 rest, :20 swim FAST- for 6 minutes
'Chutes off for 2 x 25 from a dive
50 easy after each round
If there is time...
15y sprints working on breakouts.
Do an excellent job with your HW tonight & get excited for RACE DAY tomorrow morning. Have a great day!
1:00 rest
7 x 50 @ :55- odds are drill/kick by 25's; evens are swim with FAST TURNS & BO's
4 x 75 @ 1:20- 50 swim build to 200 set up, then last 25 kick FAST (2 free, 2 primary)
Check HR, then 5-8 minutes as you feel
With 'Chutes, 3 rounds of:
:10 skulling, :10 FAST vertical dolphin kick, :20 rest, :20 swim FAST- for 6 minutes
'Chutes off for 2 x 25 from a dive
50 easy after each round
If there is time...
15y sprints working on breakouts.
Do an excellent job with your HW tonight & get excited for RACE DAY tomorrow morning. Have a great day!
Thursday Afternoon, November 14, 2019- PM Jr. Gold @ DS
Meet Warmup, then...
RACE DAY!!
Today we went:
8 x 100 @ 4:00, BROKEN as follows-
1-4, reverse IM (75, :10 rest, then last 25 fly)
5-8, freestyle (75, :10 rest, last 25)
If there is time...
Work on starts with 15y breakouts.
Do an excellent job with your HW tonight & get excited to race at Swim&Rock next weekend. Have a great day!
RACE DAY!!
Today we went:
8 x 100 @ 4:00, BROKEN as follows-
1-4, reverse IM (75, :10 rest, then last 25 fly)
5-8, freestyle (75, :10 rest, last 25)
If there is time...
Work on starts with 15y breakouts.
Do an excellent job with your HW tonight & get excited to race at Swim&Rock next weekend. Have a great day!
Thursday, November 14, 2019
Thursday Morning, November 14, 2019- AM Jr. Gold & Sr. Gold @ DS
1 x 600-300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling, by 25's
1:00 rest
2 x 100 @ 1:45- drill/kick on back (4 UDK's!)
2 x 25 swim at 200 set-up @ :35
3 x 100 @ 1:40- 25 kick (build), 50 swim FAST TURN/BO, 25 drill
6 x 25- odds swim at 200 set-up @ :35; evens swim 15/10 @ :25
:30 rest, check HR; then everybody together...
5 rounds of:
5 x 50 kick-
1-3 @ :50, desc to something juicy (Jr.G @ :55, okay)- choice
#4- with boards @ :40- HUSTLE
#5- on back FAST
1 x 75 @ 1:30- IM kick FAST with boards (will change by round, always @ 1:30)
No extra rest between sets, check HR after each 75
1:00 rest after 5th round
DISTANCE-
4 sets of:
1 x 450 @ 6:30- 150 swim IM/3 x 50 swim-kick by 25's @ :10 rest in primary stroke/150 swim IM
1* x 225 swim free br3 or 4/2 @ 2:45
1 x 175 swim free br3 or 4/2 @ 1:45
:30 rest between sets, check HR
*add 1 x 225 in each round, up to 4
Check HR, then finish with 50's Goal Pace in primary stroke @ 1:00/:10 rest (by round)
Jr. Gold/Senior's-
8 rounds of:
4 x 75 @ 1:15- (odds/evens)
odds, 25 swim build to FAST T/BO, 50 kick
evens- swim/drill/swim by 25's, FAST TURN/BO or FINISH
4 x 50 swim at 200 Goal Pace in primary stroke-
odd rounds @ 1:00
even rounds @ :10 rest
Until you have to get out, finish up with...
6 x 25 with fins @ :40 (15/10) or :20 (FAST)
:30 extra rest-
2 x 50 swim @ 1:00- #2 is swim/LB by 25's
No extra rest between sets.
Warmdown a bit before you get out. Do an excellent job in school today and get excited for RACE DAY tomorrow morning. Have a great day!
1:00 rest
2 x 100 @ 1:45- drill/kick on back (4 UDK's!)
2 x 25 swim at 200 set-up @ :35
3 x 100 @ 1:40- 25 kick (build), 50 swim FAST TURN/BO, 25 drill
6 x 25- odds swim at 200 set-up @ :35; evens swim 15/10 @ :25
:30 rest, check HR; then everybody together...
5 rounds of:
5 x 50 kick-
1-3 @ :50, desc to something juicy (Jr.G @ :55, okay)- choice
#4- with boards @ :40- HUSTLE
#5- on back FAST
1 x 75 @ 1:30- IM kick FAST with boards (will change by round, always @ 1:30)
No extra rest between sets, check HR after each 75
1:00 rest after 5th round
DISTANCE-
4 sets of:
1 x 450 @ 6:30- 150 swim IM/3 x 50 swim-kick by 25's @ :10 rest in primary stroke/150 swim IM
1* x 225 swim free br3 or 4/2 @ 2:45
1 x 175 swim free br3 or 4/2 @ 1:45
:30 rest between sets, check HR
*add 1 x 225 in each round, up to 4
Check HR, then finish with 50's Goal Pace in primary stroke @ 1:00/:10 rest (by round)
Jr. Gold/Senior's-
8 rounds of:
4 x 75 @ 1:15- (odds/evens)
odds, 25 swim build to FAST T/BO, 50 kick
evens- swim/drill/swim by 25's, FAST TURN/BO or FINISH
4 x 50 swim at 200 Goal Pace in primary stroke-
odd rounds @ 1:00
even rounds @ :10 rest
Until you have to get out, finish up with...
6 x 25 with fins @ :40 (15/10) or :20 (FAST)
:30 extra rest-
2 x 50 swim @ 1:00- #2 is swim/LB by 25's
No extra rest between sets.
Warmdown a bit before you get out. Do an excellent job in school today and get excited for RACE DAY tomorrow morning. Have a great day!
Wednesday, November 13, 2019
Wednesday Morning, November 13, 2019- PM Jr. Gold, Jr. Silver & Sr. Silver @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- go 3 x 100's reverse IM drill
1:00 rest
Welcome to "Filthy Kicking Wednesday!"
4 x 75 @ 1:20- 50 fist free, 25 dolph kick on side (4 UDK's!)
8 x 25 @ :40- odds, choice drill NO FREE, evens- 6 UDK's, then swim choice build
2 x 300 swim/kick by 50's- #2, NO FREE; FAST TURNS & BO on the swim 50's!
1:00 rest, check HR
MYSTERY SET!
Warmdown a bit before you get out. Do an excellent job in school today & get excited for Swim & Rock next week. Have a great day!
1:00 rest
Welcome to "Filthy Kicking Wednesday!"
4 x 75 @ 1:20- 50 fist free, 25 dolph kick on side (4 UDK's!)
8 x 25 @ :40- odds, choice drill NO FREE, evens- 6 UDK's, then swim choice build
2 x 300 swim/kick by 50's- #2, NO FREE; FAST TURNS & BO on the swim 50's!
1:00 rest, check HR
MYSTERY SET!
Warmdown a bit before you get out. Do an excellent job in school today & get excited for Swim & Rock next week. Have a great day!
Tuesday Afternoon, November 12, 2019- PM Jr. Gold @ DS
4 x 100 @ 1:45- 25 fist drill (swim on odds) free, then 75 drill/swim/drill by 25's primary stroke
4 x 75 @ 1:25- 50 swim (build to FAST TURN/BO)/drill in primary stroke, last 25 drill in 4th best stroke, NO FREE
3 sets of:
2 x 50 swim/kick by 25's @ :50 desc 1-2
4 x 25 kick (on back first round, with boards last 2 rounds), odds build @ :35, evens all FAST @ :20
Check HR after 3rd set, then 1:00 rest
Jr. Gold-
LONG SWIM-
3 times through:
350 swim free (middle 50 is drill, neg split the 150's)
400 IM- NO FREE, go 50 of 4th best stroke, desc 100's 1-2, 3rd 100 all drill, 4th 100 all FAST
200 kick- speedplay style by 50's (middle round on back, 1st & 3rd round kick with boards
1:00 rest after 3rd time through, check HR
After everybody has finished, get into...
4 rounds of:
4 x 100 swim freestyle br3 at Goal Pace @ 1:45
300 pull free with shnorkel & choice equip @ 5:00, desc 1-3
6 x 50 swim @ :10 rest at Goal Pace (same pace as 100's)
1:00 rest between sets, check HR
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for workout tomorrow morning. Have a great day!
4 x 75 @ 1:25- 50 swim (build to FAST TURN/BO)/drill in primary stroke, last 25 drill in 4th best stroke, NO FREE
3 sets of:
2 x 50 swim/kick by 25's @ :50 desc 1-2
4 x 25 kick (on back first round, with boards last 2 rounds), odds build @ :35, evens all FAST @ :20
Check HR after 3rd set, then 1:00 rest
Jr. Gold-
LONG SWIM-
3 times through:
350 swim free (middle 50 is drill, neg split the 150's)
400 IM- NO FREE, go 50 of 4th best stroke, desc 100's 1-2, 3rd 100 all drill, 4th 100 all FAST
200 kick- speedplay style by 50's (middle round on back, 1st & 3rd round kick with boards
1:00 rest after 3rd time through, check HR
After everybody has finished, get into...
4 rounds of:
4 x 100 swim freestyle br3 at Goal Pace @ 1:45
300 pull free with shnorkel & choice equip @ 5:00, desc 1-3
6 x 50 swim @ :10 rest at Goal Pace (same pace as 100's)
1:00 rest between sets, check HR
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for workout tomorrow morning. Have a great day!
Tuesday Afternoon, November 12, 2019- Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- go kick/drill/kick by 25's
1:00 rest
2 sets of:
1 x 150 drill/swim (build) by 25's @ 2:40
1 x 100 swim/kick by 50's (kick on back), desc 1-2 @ 1:40
6 x 25 swim @ :35- odds are dps, evens break out FAST & hold speed
No rest between sets, check HR after 2nd set.
With fins & med-balls, 2 sets of:
3 x 150 swim free desc 1-3 to FAST @ 2:40
2 minutes of vert kick with med-balls: take ball down to bottom, then blast off bottom, pass to partner
3 x 100 swim IM desc 1-3 @ 2:00 to FAST
2min of vert kick with med-balls (as above)
3 x 75 swim in primary stroke @ 1:40, desc 1-3 to FAST (NO FREE)
2mins of med-balls (as above)
Check HR after each FAST swim
1:00 rest between sets
Warmdown a bit before you get out for drylands. Do an excellent job upstairs & be sure to wear something "SNOW." Enjoy your morning off tomorrow & get all your HW done. Have a great day!
1:00 rest
2 sets of:
1 x 150 drill/swim (build) by 25's @ 2:40
1 x 100 swim/kick by 50's (kick on back), desc 1-2 @ 1:40
6 x 25 swim @ :35- odds are dps, evens break out FAST & hold speed
No rest between sets, check HR after 2nd set.
With fins & med-balls, 2 sets of:
3 x 150 swim free desc 1-3 to FAST @ 2:40
2 minutes of vert kick with med-balls: take ball down to bottom, then blast off bottom, pass to partner
3 x 100 swim IM desc 1-3 @ 2:00 to FAST
2min of vert kick with med-balls (as above)
3 x 75 swim in primary stroke @ 1:40, desc 1-3 to FAST (NO FREE)
2mins of med-balls (as above)
Check HR after each FAST swim
1:00 rest between sets
Warmdown a bit before you get out for drylands. Do an excellent job upstairs & be sure to wear something "SNOW." Enjoy your morning off tomorrow & get all your HW done. Have a great day!
Tuesday, November 12, 2019
Tuesday Morning, November 12, 2019- AM Jr. Gold & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is breast pull with free kick, then drill/drill/kick by 25's
1:00 rest
6 x 100 @ 1:45- 25 fist drill (swim on odds) free, then 75 drill/swim/drill by 25's primary stroke
4 x 75 @ 1:25- 50 swim (build to FAST TURN/BO)/drill in primary stroke, last 25 drill in 4th best stroke, NO FREE
3 sets of:
2 x 50 swim/kick by 25's @ :50 desc 1-2
4 x 25 kick (on back first round, with boards last 2 rounds), odds build @ :35, evens all FAST @ :20
Check HR after 3rd set, then 1:00 rest
DISTANCE-
3* sets of:
2 x 350 swim free br3 @ 4:30 desc 1-2
1 x 400 swim free br3 @ 4:30
3 x 125 swim free br3 @ 1:25
1 x 600 pull with shnorkel & choice equip, desc 1-3
1:00 rest between sets, check HR
*in 2nd set, go the following:
2 x 350- 150 smooth & strong free, 50 drill, 150 swim NO FREE, @ 5:15
400- IM, no free (50 of 4th best stroke) @ 6:00
3 x 125- 25 TOMBSTONE KICK, 100 swim free/NO FREE by 50's @ 1:45, desc 1-3
600 pull- as written
Jr. Gold-
LONG SWIM-
3 times through:
350 swim free (middle 50 is drill, neg split the 150's)
400 IM- NO FREE, go 50 of 4th best stroke, desc 100's 1-2, 3rd 100 all drill, 4th 100 all FAST
200 kick- speedplay style by 50's (middle round on back, 1st & 3rd round kick with boards
1:00 rest after 3rd time through, check HR
After everybody has finished, get into...
4 rounds of:
4 x 100 swim freestyle br3 at Goal Pace @ 1:45
300 pull free with shnorkel & choice equip @ 5:00
6 x 50 swim @ :10 rest at Goal Pace (same pace as 100's)
1:00 rest between sets, check HR
Seniors-
4 rounds of:
4 x 50 swim dps (build)/drill by 25's) @ 1:00
4 x 100 @ 1:45- swim (2nd 50 split)/drill by 50's
200 drill/kick/drill/skulling by 50's
1:00 rest
4 x 100 swim 75 FAST, 25 easy drill @ 2:00
Check HR after each round.
If there is time, with fins, finish up with...
75's swim desc 1-3's @ 1:40
Warmdown a bit before you get out. Do an excellent job in school today and get excited for Swim&Rock. Have a great day!
1:00 rest
6 x 100 @ 1:45- 25 fist drill (swim on odds) free, then 75 drill/swim/drill by 25's primary stroke
4 x 75 @ 1:25- 50 swim (build to FAST TURN/BO)/drill in primary stroke, last 25 drill in 4th best stroke, NO FREE
3 sets of:
2 x 50 swim/kick by 25's @ :50 desc 1-2
4 x 25 kick (on back first round, with boards last 2 rounds), odds build @ :35, evens all FAST @ :20
Check HR after 3rd set, then 1:00 rest
DISTANCE-
3* sets of:
2 x 350 swim free br3 @ 4:30 desc 1-2
1 x 400 swim free br3 @ 4:30
3 x 125 swim free br3 @ 1:25
1 x 600 pull with shnorkel & choice equip, desc 1-3
1:00 rest between sets, check HR
*in 2nd set, go the following:
2 x 350- 150 smooth & strong free, 50 drill, 150 swim NO FREE, @ 5:15
400- IM, no free (50 of 4th best stroke) @ 6:00
3 x 125- 25 TOMBSTONE KICK, 100 swim free/NO FREE by 50's @ 1:45, desc 1-3
600 pull- as written
Jr. Gold-
LONG SWIM-
3 times through:
350 swim free (middle 50 is drill, neg split the 150's)
400 IM- NO FREE, go 50 of 4th best stroke, desc 100's 1-2, 3rd 100 all drill, 4th 100 all FAST
200 kick- speedplay style by 50's (middle round on back, 1st & 3rd round kick with boards
1:00 rest after 3rd time through, check HR
After everybody has finished, get into...
4 rounds of:
4 x 100 swim freestyle br3 at Goal Pace @ 1:45
300 pull free with shnorkel & choice equip @ 5:00
6 x 50 swim @ :10 rest at Goal Pace (same pace as 100's)
1:00 rest between sets, check HR
Seniors-
4 rounds of:
4 x 50 swim dps (build)/drill by 25's) @ 1:00
4 x 100 @ 1:45- swim (2nd 50 split)/drill by 50's
200 drill/kick/drill/skulling by 50's
1:00 rest
4 x 100 swim 75 FAST, 25 easy drill @ 2:00
Check HR after each round.
If there is time, with fins, finish up with...
75's swim desc 1-3's @ 1:40
Warmdown a bit before you get out. Do an excellent job in school today and get excited for Swim&Rock. Have a great day!
Monday, November 11, 2019
Monday Afternoon, November 11, 2019- PM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling by 25's
1:00 rest
With fins:
3 x 150 @ :10 rest
25 UDK on side- "fish drill," then 100 drill choice, except last 25 is breast pull with free kick; last 25 is kick on back with arms toward ceiling
Check HR; then everybody together...
6 x 75 @ 1:25, breast pull with 2 dolph kicks & FLIP TURNS, desc 1-3's
Check HR & take fins off
6 x 50 @ 1:00- 25 breast drill (2k1p), 25 breast kick on back build to FAST- feel water on feet, squeeze together to glide
Check HR again
3 sets of:
1 x 100 @ 1:45, 25 swim back (tempo), 50 swim breast (neg split), 25 choice drill
1 x 150 swim IM (NO FREE) @ 2:30 (75 IM, 2x, desc 75's 1-2)
1 x 150 swim free br3 or 4/2 @ 2:00 (@ 2:10 if necessary- okay)
5 x 50 swim back/breast by 25's @ :55*
*gets :05 faster by round until you miss. Once you miss the interval, add :05 but also add 3 x 50
:30 rest between sets, check HR & get water
Until you have to get out, finish up with...
With shnorkels:
4 x 75 swim free @ 1:10* (*gets :05 faster by round)
1 x 150 swim IM (no shnorkel here)- 25 fly, 50 back, 50 breast, 25 kick free on back, desc 1-3's @ 3:00
No extra rest between sets.
Warmdown a bit before you get out. Do an excellent job with your HW tonight & be sure to thank a veteran for their service to our country today (It's Veterans Day!). Have a great day!
1:00 rest
With fins:
3 x 150 @ :10 rest
25 UDK on side- "fish drill," then 100 drill choice, except last 25 is breast pull with free kick; last 25 is kick on back with arms toward ceiling
Check HR; then everybody together...
6 x 75 @ 1:25, breast pull with 2 dolph kicks & FLIP TURNS, desc 1-3's
Check HR & take fins off
6 x 50 @ 1:00- 25 breast drill (2k1p), 25 breast kick on back build to FAST- feel water on feet, squeeze together to glide
Check HR again
3 sets of:
1 x 100 @ 1:45, 25 swim back (tempo), 50 swim breast (neg split), 25 choice drill
1 x 150 swim IM (NO FREE) @ 2:30 (75 IM, 2x, desc 75's 1-2)
1 x 150 swim free br3 or 4/2 @ 2:00 (@ 2:10 if necessary- okay)
5 x 50 swim back/breast by 25's @ :55*
*gets :05 faster by round until you miss. Once you miss the interval, add :05 but also add 3 x 50
:30 rest between sets, check HR & get water
Until you have to get out, finish up with...
With shnorkels:
4 x 75 swim free @ 1:10* (*gets :05 faster by round)
1 x 150 swim IM (no shnorkel here)- 25 fly, 50 back, 50 breast, 25 kick free on back, desc 1-3's @ 3:00
No extra rest between sets.
Warmdown a bit before you get out. Do an excellent job with your HW tonight & be sure to thank a veteran for their service to our country today (It's Veterans Day!). Have a great day!
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