Meet Warmup, then...
RACE DAY!!
Today went the following:
3 x 175 RACE from a dive in 2 groups (2 heats per group)- the goal was to be better than 200y PB:
1- swim free
2- swim primary stroke NO FREE
3- swim IM (150 IM by 50's, last 25 kick on back)
150 warmdown choice
4 x 75 all KICK with boards in primary stroke, trying to be faster than 100 Goal Time in same stroke
200 drill/skulling by 50's
8 x 50 RACE from a dive @ 2:00 (one group per minute), 4 free, 4 NO FREE (same stroke for 2nd 4)
Warmdown with 12 x 50 @ :55- go swim, swim/kick, all kick by 50's
Warmdown a bit before you get out. Do an excellent job in school today & get excited for our workouts this weekend. Have a great day!
Thursday, January 30, 2020
Thursday Afternoon, January 30, 2020- PM Jr. Gold @ DS
Meet Warmup, then...
RACE DAY!!
Today we went the following (2 groups in each heat, 2 heats total):
A)
4 BROKEN 150 IM's- 75 RACE from a dive/75 kick FAST on back @ :15 rest
150 easy drill/choice by 25's
B)
8 x 50 RACE from a dive @ 2:00- 4 free, 4 primary stroke NO FREE
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for our weekend workouts. Have a great day!
RACE DAY!!
Today we went the following (2 groups in each heat, 2 heats total):
A)
4 BROKEN 150 IM's- 75 RACE from a dive/75 kick FAST on back @ :15 rest
150 easy drill/choice by 25's
B)
8 x 50 RACE from a dive @ 2:00- 4 free, 4 primary stroke NO FREE
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for our weekend workouts. Have a great day!
Thursday Morning, January 30, 2020- AM Jr. Gold & Sr. Gold @ DS
1 x 600- 300/300- mix up the IM
1:00 rest
With fins:
4 x 50 @ 1:00- dolph kick on side/ra2 la2 free drill
4 x 75 @ 1:15- 25 kick free hands UP/50 choice drill in primary stroke
6 x 100 @ 1:40- 50 dolph kick w/breast pull (FLIP TURN), 25 kick on stomach- UDK as far as you can
1:00 rest, check HR & take fins off
4 rounds of:
4 x 50 swim back/breast @ :55 (2nd set @ :50, 4th set @ :45)
4 x out&backs with boards @ :40 (@ :30 in even rounds; 3rd round all UDK), forward ss
1 x 100 kick FAST for time with boards (150 in 2nd set; BROKEN 200K in 4th set)
:30 rest between sets, check HR
6 rounds of:
1 x 100 @ 1:30 (1:40) swim "slide IM" (25/50/25)
1 x 100 swim/kick @ 1:20 (1:30) primary stroke, NO FREE
1 x 150 swim free strong middle 50 @ 1:40 (2:00)
1 x 150 swim free crank-it-up @ 1:30 (1:40)
Check HR after 1st & 4th sets (:30 rest), otherwise straight through
Finish up with...
DISTANCE-
2 x 900 @ :20 rest, #1 is swim/pull/swim by 300's desc 300's; #2 is pull/swim/pull by 300's, desc 300's to something juicy
Senior's/Jr. Gold- 8 x 75, odds swim IM (NO FREE) @ 1:10, desc 1-4; evens drill/kick/drill @ 1:30
Warmdown a bit before you get out & do an excellent job in school today. Get excited for RACE DAY TOMORROW MORNING! Have a great day!
1:00 rest
With fins:
4 x 50 @ 1:00- dolph kick on side/ra2 la2 free drill
4 x 75 @ 1:15- 25 kick free hands UP/50 choice drill in primary stroke
6 x 100 @ 1:40- 50 dolph kick w/breast pull (FLIP TURN), 25 kick on stomach- UDK as far as you can
1:00 rest, check HR & take fins off
4 rounds of:
4 x 50 swim back/breast @ :55 (2nd set @ :50, 4th set @ :45)
4 x out&backs with boards @ :40 (@ :30 in even rounds; 3rd round all UDK), forward ss
1 x 100 kick FAST for time with boards (150 in 2nd set; BROKEN 200K in 4th set)
:30 rest between sets, check HR
6 rounds of:
1 x 100 @ 1:30 (1:40) swim "slide IM" (25/50/25)
1 x 100 swim/kick @ 1:20 (1:30) primary stroke, NO FREE
1 x 150 swim free strong middle 50 @ 1:40 (2:00)
1 x 150 swim free crank-it-up @ 1:30 (1:40)
Check HR after 1st & 4th sets (:30 rest), otherwise straight through
Finish up with...
DISTANCE-
2 x 900 @ :20 rest, #1 is swim/pull/swim by 300's desc 300's; #2 is pull/swim/pull by 300's, desc 300's to something juicy
Senior's/Jr. Gold- 8 x 75, odds swim IM (NO FREE) @ 1:10, desc 1-4; evens drill/kick/drill @ 1:30
Warmdown a bit before you get out & do an excellent job in school today. Get excited for RACE DAY TOMORROW MORNING! Have a great day!
Wednesday, January 29, 2020
Wednesday Morning, January 29, 2020- PM Jr. Gold, Jr. Silver & Sr. Silver @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling by 25's
1:00 rest
4 x 125 @ 2:10- 50 kick, 25 skulling, 50 drill (odds free, evens NO FREE)
8 x 25 in sets of 2: 1&2 are drill/swim at 200 setup by 25's; #3&6 are kick FAST on back @ :20
Check HR, then 1:00 rest
It's time for the....
HOUR OF POWER!!
60 x 50 kick @ 1:00 in sets of 8 (4 on back, 4 with boards)
Warmdown a bit before you get out. Do an excellent job in school today & get excited for our February Qualifier. Have a great day!
1:00 rest
4 x 125 @ 2:10- 50 kick, 25 skulling, 50 drill (odds free, evens NO FREE)
8 x 25 in sets of 2: 1&2 are drill/swim at 200 setup by 25's; #3&6 are kick FAST on back @ :20
Check HR, then 1:00 rest
It's time for the....
HOUR OF POWER!!
60 x 50 kick @ 1:00 in sets of 8 (4 on back, 4 with boards)
Warmdown a bit before you get out. Do an excellent job in school today & get excited for our February Qualifier. Have a great day!
Tuesday Afternoon, January 28, 2020- Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 choice- mix it up
1:00 rest
4 x 125 @ :10 rest- 50 kick (FAST turn), 25 skull, 50 swim (FAST turn)
Go 2 free, 2 NO FREE
8 x 25 @ :40- 1&2 are drill/swim at 200 setup (by 25's); #3&6 are kick FAST on back @ :20
1:00 rest, check HR
4 sets of:
2 x 50 drill @ 1:00- can be skulling if you'd like on 2nd 25
4 x 1/2 pool sprints @ :30
2 x 50 from a dive in heats; #1 is FAST TURN/BO, #2 is FAST breakout & finish
odd rounds are free, even rounds are primary (2nd set) and 4th best stroke NO FREE (4th set)
No extra rest between sets.
Warmdown a bit before you get out & change quickly for drylands. Do an excellent job with your HW tonight & enjoy your day off tomorrow. Have a great day!
1:00 rest
4 x 125 @ :10 rest- 50 kick (FAST turn), 25 skull, 50 swim (FAST turn)
Go 2 free, 2 NO FREE
8 x 25 @ :40- 1&2 are drill/swim at 200 setup (by 25's); #3&6 are kick FAST on back @ :20
1:00 rest, check HR
4 sets of:
2 x 50 drill @ 1:00- can be skulling if you'd like on 2nd 25
4 x 1/2 pool sprints @ :30
2 x 50 from a dive in heats; #1 is FAST TURN/BO, #2 is FAST breakout & finish
odd rounds are free, even rounds are primary (2nd set) and 4th best stroke NO FREE (4th set)
No extra rest between sets.
Warmdown a bit before you get out & change quickly for drylands. Do an excellent job with your HW tonight & enjoy your day off tomorrow. Have a great day!
Tuesday, January 28, 2020
Tuesday Afternoon, January 28, 2020- PM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
8 x 75 @ 1:15-
odds- drill/kick/drill by 25's
evens- 50 swim with FAST TURN/BO, then last 25 skulling
Check HR, then...
1 x 300- 50 choice drilling, 25 kick build to FAST; 25 choice skulling, 50 swim/drill by 25's
Check HR, then...
LONG SWIM-
6 times through:
75 drill-kick-drill (kick is FAST)
75 swim FAST in primary stroke from a dive
75 swim free br3- smooth & strong, big kick on 2nd 25
75 kick FAST for time from a dive, focus on 4 FAST UDK's off each wall
Check HR after 6th time through, then 1:00 rest
Until 6p, finish up with...
300 pull free w/shnorkel & choice equip, get time & desc from round to round (@ 4:30)
4 x 100 swim free at Goal Pace (mile, 1000, 500 by round) @ 1:45
No additional rest between rounds, check HR after 100's
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for our "Filthy Kicking Wednesday" workout tomorrow morning. Have a great day!
1:00 rest
8 x 75 @ 1:15-
odds- drill/kick/drill by 25's
evens- 50 swim with FAST TURN/BO, then last 25 skulling
Check HR, then...
1 x 300- 50 choice drilling, 25 kick build to FAST; 25 choice skulling, 50 swim/drill by 25's
Check HR, then...
LONG SWIM-
6 times through:
75 drill-kick-drill (kick is FAST)
75 swim FAST in primary stroke from a dive
75 swim free br3- smooth & strong, big kick on 2nd 25
75 kick FAST for time from a dive, focus on 4 FAST UDK's off each wall
Check HR after 6th time through, then 1:00 rest
Until 6p, finish up with...
300 pull free w/shnorkel & choice equip, get time & desc from round to round (@ 4:30)
4 x 100 swim free at Goal Pace (mile, 1000, 500 by round) @ 1:45
No additional rest between rounds, check HR after 100's
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for our "Filthy Kicking Wednesday" workout tomorrow morning. Have a great day!
Tuesday, January 28, 2020- AM Jr. Gold & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
8 x 75 @ 1:15-
odds- drill/kick/drill by 25's
evens- 50 swim with FAST TURN/BO, then last 25 skulling
Check HR, then...
1 x 300- 50 choice drilling, 25 kick build to FAST; 25 choice skulling, 50 swim/drill by 25's
Check HR, then...
"Swim as you feel" until 5:45a, then check HR again
Jr. Gold- LONG SWIM
6 times through:
75 drill-kick-drill (kick is FAST)
75 swim FAST in primary stroke from a dive
75 swim free br3- smooth & strong, big kick on 2nd 25
75 kick FAST for time from a dive, focus on 4 FAST UDK's off each wall
Check HR after 6th time through, then 1:00 rest
Until 7a, finish up with...
300 pull free w/shnorkel & choice equip, get time & desc from round to round (@ 4:30)
4 x 100 swim free at Goal Pace (mile, 1000, 500 by round) @ 1:45
No additional rest between rounds, check HR after 100's
Senior's-
6 rounds of:
150- kick build (25), then 50 drill
6 x 50 swim at 2nd 50 split @ 1:00 (gets :05 faster by round)
75 swim FAST FAD (easy loosen back to the start end)
Go odd rounds free, even rounds primary stroke (NO FREE); 2 rounds @ 1:00, 2 rounds @ :55, etc
Distance-
16 x 450 as follows:
1- desc 150's IM @ 6:00/swim @ 5:30/3x 150 @ 1:40/9 x 50 swim at GP @ :50
2- neg split IM(200's, 50drill) @ 6:00/swim @ 5:10/3 x 150 @ 1:35/6 x 75 swim at GP @ :55
3- cruise fNF (50's) @ 6:00/swim @ 4:50/3x 150 @ 1:30/9 x 50 swim at GP @ :10 rest
4- kick/sw by 50's @ 6:00 (descK)/swim @ 4:30/6 x 75 swim at GP @ :15 rest/pull for time
Warmdown a bit before you get out. Do an excellent job in school today & enjoy your morning off tomorrow. Have a great day!
1:00 rest
8 x 75 @ 1:15-
odds- drill/kick/drill by 25's
evens- 50 swim with FAST TURN/BO, then last 25 skulling
Check HR, then...
1 x 300- 50 choice drilling, 25 kick build to FAST; 25 choice skulling, 50 swim/drill by 25's
Check HR, then...
"Swim as you feel" until 5:45a, then check HR again
Jr. Gold- LONG SWIM
6 times through:
75 drill-kick-drill (kick is FAST)
75 swim FAST in primary stroke from a dive
75 swim free br3- smooth & strong, big kick on 2nd 25
75 kick FAST for time from a dive, focus on 4 FAST UDK's off each wall
Check HR after 6th time through, then 1:00 rest
Until 7a, finish up with...
300 pull free w/shnorkel & choice equip, get time & desc from round to round (@ 4:30)
4 x 100 swim free at Goal Pace (mile, 1000, 500 by round) @ 1:45
No additional rest between rounds, check HR after 100's
Senior's-
6 rounds of:
150- kick build (25), then 50 drill
6 x 50 swim at 2nd 50 split @ 1:00 (gets :05 faster by round)
75 swim FAST FAD (easy loosen back to the start end)
Go odd rounds free, even rounds primary stroke (NO FREE); 2 rounds @ 1:00, 2 rounds @ :55, etc
Distance-
16 x 450 as follows:
1- desc 150's IM @ 6:00/swim @ 5:30/3x 150 @ 1:40/9 x 50 swim at GP @ :50
2- neg split IM(200's, 50drill) @ 6:00/swim @ 5:10/3 x 150 @ 1:35/6 x 75 swim at GP @ :55
3- cruise fNF (50's) @ 6:00/swim @ 4:50/3x 150 @ 1:30/9 x 50 swim at GP @ :10 rest
4- kick/sw by 50's @ 6:00 (descK)/swim @ 4:30/6 x 75 swim at GP @ :15 rest/pull for time
Warmdown a bit before you get out. Do an excellent job in school today & enjoy your morning off tomorrow. Have a great day!
Monday, January 27, 2020
Monday Afternoon, January 27, 2020- PM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick/drill/skulling by 25's
1:00 rest
3 x 150 @ :10 rest- 25 skulling, 50 drill (go free, primary, choice by 150)
Everybody together...
With pull buoys, 2 sets of:
4 x 25 catch free drill @ :35- head still, feel water on forearms
4 x 25 kick free head out (hands on buoy), build to FAST @ :35
4 x 75 @ 1:20- 25 pull free br3, 50 drill in primary stroke NO FREE
No rest between sets, check HR after 2nd set, then 1:00 rest
4 rounds of:
2x {1 x 125 swim free @ 1:45
{1 x 100 swim free @ 1:15
3 x 50 swim IM transition by 25's @ :50
4 x 50 swim/kick by 25's @ :55 desc 1-2's (2 back, 2 breast)
*After 4th round, go 1 x 450 pull w/shnorkel & choice equip, desc 150's to FAST
Check HR after each round, then :30 rest
With boards, until you have to get out, finish up with...
24 x 25 @ :45 (even rounds @ :35)- the usual in sets of 4, all KICK (2 rounds w/boards, 2 rounds on back)
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to train this week. Have a great day!
1:00 rest
3 x 150 @ :10 rest- 25 skulling, 50 drill (go free, primary, choice by 150)
Everybody together...
With pull buoys, 2 sets of:
4 x 25 catch free drill @ :35- head still, feel water on forearms
4 x 25 kick free head out (hands on buoy), build to FAST @ :35
4 x 75 @ 1:20- 25 pull free br3, 50 drill in primary stroke NO FREE
No rest between sets, check HR after 2nd set, then 1:00 rest
4 rounds of:
2x {1 x 125 swim free @ 1:45
{1 x 100 swim free @ 1:15
3 x 50 swim IM transition by 25's @ :50
4 x 50 swim/kick by 25's @ :55 desc 1-2's (2 back, 2 breast)
*After 4th round, go 1 x 450 pull w/shnorkel & choice equip, desc 150's to FAST
Check HR after each round, then :30 rest
With boards, until you have to get out, finish up with...
24 x 25 @ :45 (even rounds @ :35)- the usual in sets of 4, all KICK (2 rounds w/boards, 2 rounds on back)
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to train this week. Have a great day!
Monday Morning, January 27, 2020- AM Jr. Gold & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick/drill/skulling by 25's
1:00 rest
3 x 150 @ :10 rest- 25 skulling, 50 drill (go free, primary, choice by 150)
Everybody together...
With pull buoys, 2 sets of:
4 x 25 catch free drill @ :35- head still, feel water on forearms
4 x 25 kick free head out (hands on buoy), build to FAST @ :35
4 x 75 @ 1:20- 25 pull free br3, 50 drill in primary stroke NO FREE
No rest between sets, check HR after 2nd set, then 1:00 rest
6 rounds of:
2x {1 x 125 swim free @ 1:30 or 1:40 (1st round +:05)
{1 x 100 swim free @ 1:00 or 1:10 (1st round +:05)
(3rd & 6th rounds, go single 450 pull free with shnorkel & choice equipment, desc 150's to FAST)
3 x 50 swim IM transition by 25's @ :45
4 x 50 swim/kick by 25's @ :50 desc 1-2's (2 back, 2 breast)
Check HR after each round, then :30 rest
With boards, until you have to get out, finish up with...
24 x 25 @ :45 (even rounds @ :35)- the usual in sets of 4, all KICK (2 rounds w/boards, 2 rounds on back)
Warmdown a bit before you get out. Do an excellent job in school today & get excited to train this week. Have a great day!
1:00 rest
3 x 150 @ :10 rest- 25 skulling, 50 drill (go free, primary, choice by 150)
Everybody together...
With pull buoys, 2 sets of:
4 x 25 catch free drill @ :35- head still, feel water on forearms
4 x 25 kick free head out (hands on buoy), build to FAST @ :35
4 x 75 @ 1:20- 25 pull free br3, 50 drill in primary stroke NO FREE
No rest between sets, check HR after 2nd set, then 1:00 rest
6 rounds of:
2x {1 x 125 swim free @ 1:30 or 1:40 (1st round +:05)
{1 x 100 swim free @ 1:00 or 1:10 (1st round +:05)
(3rd & 6th rounds, go single 450 pull free with shnorkel & choice equipment, desc 150's to FAST)
3 x 50 swim IM transition by 25's @ :45
4 x 50 swim/kick by 25's @ :50 desc 1-2's (2 back, 2 breast)
Check HR after each round, then :30 rest
With boards, until you have to get out, finish up with...
24 x 25 @ :45 (even rounds @ :35)- the usual in sets of 4, all KICK (2 rounds w/boards, 2 rounds on back)
Warmdown a bit before you get out. Do an excellent job in school today & get excited to train this week. Have a great day!
Sunday Afternoon, January 26, 2020- Combined Jr. Gold @ CM
600- 300/300
1:00 rest
4 x 100 @ :10 rest- 25 skulling (one arm at a time on your side), 50 drill, 25 kick (build)
Everybody together...
16 x 25 kick with boards @ :40- go 15y FAST, 10y easy; except...
#'s 3, 6, 11 & 16 are 50 kick FAST on back @ :50
1:00 rest, check HR & put fins on
With fins,
15 x 50 in sets of 5:
1-3, fly pull free kick drill/dolph kick on side by 25's @ 1:00
4-5, swim fly/kick on back desc 1-2 @ :50 (@ :45 in 2nd set, @ :40 in 3rd set)
Check HR after #15, take fins off
Until 5:50p, finish up with...
2 x 75 swim free br3 @ 1:05, desc 1-2 to what you can; focus on 4 UDK's off the wall, keep head still & full (even) hip rotation
2 x 50 swim fly/breast by 25's @ :55 (gets :05 faster by round down to :40, then back up by :05 by round to :55); forcus on 4 UDK's off each wall & desc 1-2
No rest between sets, check HR at 5:50p.
Until 6p, work on starts, then change quickly for PMI.
Do an excellent job with your HW tonight- make sure you're ready for the week ahead at school. Regular schedule this week, get excited to train well. Have a great day!
1:00 rest
4 x 100 @ :10 rest- 25 skulling (one arm at a time on your side), 50 drill, 25 kick (build)
Everybody together...
16 x 25 kick with boards @ :40- go 15y FAST, 10y easy; except...
#'s 3, 6, 11 & 16 are 50 kick FAST on back @ :50
1:00 rest, check HR & put fins on
With fins,
15 x 50 in sets of 5:
1-3, fly pull free kick drill/dolph kick on side by 25's @ 1:00
4-5, swim fly/kick on back desc 1-2 @ :50 (@ :45 in 2nd set, @ :40 in 3rd set)
Check HR after #15, take fins off
Until 5:50p, finish up with...
2 x 75 swim free br3 @ 1:05, desc 1-2 to what you can; focus on 4 UDK's off the wall, keep head still & full (even) hip rotation
2 x 50 swim fly/breast by 25's @ :55 (gets :05 faster by round down to :40, then back up by :05 by round to :55); forcus on 4 UDK's off each wall & desc 1-2
No rest between sets, check HR at 5:50p.
Until 6p, work on starts, then change quickly for PMI.
Do an excellent job with your HW tonight- make sure you're ready for the week ahead at school. Regular schedule this week, get excited to train well. Have a great day!
Sunday, January 26, 2020
Sunday Morning, January 26, 2020- Combined Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
Talk about skulling, then...
4 x 100 @ :10 rest- 25 skulling on side (one arm at a time), then 50 drill, 25 kick (4 UDK's), build
:30 rest, check HR, then...
16 x 25 kick with boards @ :40- 15y FAST, 10y easy- except #'s 3, 6, 11 & 16 are a 50 on back @ :40
1:00 rest, check HR
6 sets of:
3 x 100 kick @ 1:40, desc 1-3 to FAST; odd 100's are free/NO FREE by 50's, #2 is IM kick w/boards
1 x 150 swim free (or back) @ 1:40
After even rounds...
1 x BROKEN 150 kick with boards (3 x 50, 75/3 x 25 and 3 x 25/75 by round, all @ :10 rest)
Check HR after BROKEN 150 kick.
After 6th round...
1 x 800- 150 swim choice/50 kick FAST (then 100/100, and 50/150), :30 rest before last 200, go BROKEN kick 75/50/75 @ :20 rest.
Finish up with...
3 x "out & backs" - all UDK w/forward SS at midpool, all FAST UDK
1 x 50 FROM A DIVE swim IM transition @ 1:00
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!
1:00 rest
Talk about skulling, then...
4 x 100 @ :10 rest- 25 skulling on side (one arm at a time), then 50 drill, 25 kick (4 UDK's), build
:30 rest, check HR, then...
16 x 25 kick with boards @ :40- 15y FAST, 10y easy- except #'s 3, 6, 11 & 16 are a 50 on back @ :40
1:00 rest, check HR
6 sets of:
3 x 100 kick @ 1:40, desc 1-3 to FAST; odd 100's are free/NO FREE by 50's, #2 is IM kick w/boards
1 x 150 swim free (or back) @ 1:40
After even rounds...
1 x BROKEN 150 kick with boards (3 x 50, 75/3 x 25 and 3 x 25/75 by round, all @ :10 rest)
Check HR after BROKEN 150 kick.
After 6th round...
1 x 800- 150 swim choice/50 kick FAST (then 100/100, and 50/150), :30 rest before last 200, go BROKEN kick 75/50/75 @ :20 rest.
Finish up with...
3 x "out & backs" - all UDK w/forward SS at midpool, all FAST UDK
1 x 50 FROM A DIVE swim IM transition @ 1:00
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!
Saturday, January 25, 2020
Saturday Morning, January 25, 2020- Combined Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
Focus on 4 UDK's and sharp drilling...
18 x 50 in sets of 6 as follows:
1-2, kick (build) on back/choice drill in primary stroke (NO FREE) @ 1:00
#3- swim/drill by 25's in primary stroke, build tyo a FAST TURN/BO @ :50
#4- fist free drill br3 @ 1:00- feel water on forearm
5-6, swim/kick free by 25's @ :50
1:00 rest, check HR, then...
6 x 300 as follows:
1-3, swim/kick (75/25) for each 100, desc 1-3 to something FAST @ 5:00
4-6, swim freestyle, desc 1-3 to something JUICY @ 4:30
Check HR, then put fins on...
With fins:
16 x 25 @ :40
1-2, breast pull with dolph kick
3-4, sit & spin back drill
Take fins off for...
8 x 75 as follows:
odds- 25 swim fly, 50 kick (grab board for last 25) @ 1:10 (or @ 1:20)
evens- swim back/breast/free by 25's desc 1-4 @ 1:10 (or @ 1:20)
Check HR after #8, then 1:00 rest
TEST SET:
3 x 350 swim IM @ 5:00- 75 of each stroke, 50 kick free with boards @ end.
Make sure I get your time for #3
If there is time, finish up with...
25's @ :40 in sets of 4- the "usual," but ALL KICK (4 x 25 w/boards, 4 on back)
12&U get out at 9:45a for drylands
13&O, be sure to work hard right up until 10a!
Warmdown a bit before you get out. Do an excellent job with your HW this weekend, and with drylands today. Tomorrow at CM from 4:30-6:30p, we'll do PMI at the end of workout (6:10-6:30p), right on deck. Have a great day!
1:00 rest
Focus on 4 UDK's and sharp drilling...
18 x 50 in sets of 6 as follows:
1-2, kick (build) on back/choice drill in primary stroke (NO FREE) @ 1:00
#3- swim/drill by 25's in primary stroke, build tyo a FAST TURN/BO @ :50
#4- fist free drill br3 @ 1:00- feel water on forearm
5-6, swim/kick free by 25's @ :50
1:00 rest, check HR, then...
6 x 300 as follows:
1-3, swim/kick (75/25) for each 100, desc 1-3 to something FAST @ 5:00
4-6, swim freestyle, desc 1-3 to something JUICY @ 4:30
Check HR, then put fins on...
With fins:
16 x 25 @ :40
1-2, breast pull with dolph kick
3-4, sit & spin back drill
Take fins off for...
8 x 75 as follows:
odds- 25 swim fly, 50 kick (grab board for last 25) @ 1:10 (or @ 1:20)
evens- swim back/breast/free by 25's desc 1-4 @ 1:10 (or @ 1:20)
Check HR after #8, then 1:00 rest
TEST SET:
3 x 350 swim IM @ 5:00- 75 of each stroke, 50 kick free with boards @ end.
Make sure I get your time for #3
If there is time, finish up with...
25's @ :40 in sets of 4- the "usual," but ALL KICK (4 x 25 w/boards, 4 on back)
12&U get out at 9:45a for drylands
13&O, be sure to work hard right up until 10a!
Warmdown a bit before you get out. Do an excellent job with your HW this weekend, and with drylands today. Tomorrow at CM from 4:30-6:30p, we'll do PMI at the end of workout (6:10-6:30p), right on deck. Have a great day!
Thursday, January 23, 2020
Friday Morning, January 24, 2020- AM Jr. Gold & Sr. Gold @ DS
Meet Warmup, then...
RACE DAY!!
Today we went through the following:
1 x 150 swim free RACE from a dive in heats (2 groups)/150 easy drill-choice by 25's
4 x 75 kick with boards RACE @ 3:00 in 2 groups (1 group every 1:30, walk back)/150 drill/choice
6 x 50 kick with boards RACE @ :10 rest, keep track of times (can you be faster than 4 x 75 above?)/150 drill/choice
3 x 100 kick with boards RACE @ :20 rest- how close can you come to your 300 from above?
easy 200 loosen
1 x 150 swim free RACE from a dive- can you be faster than your first 300 this morning???
Warmdown with the following:
12 x 50 @ :55- 1 swim, 1 swim/kick, 1 all kick on back
Check HR before you get out.
Warmdown a bit before you get out. Do an excellent job in school today & get excited for our weekend workouts. Have a great day!
RACE DAY!!
Today we went through the following:
1 x 150 swim free RACE from a dive in heats (2 groups)/150 easy drill-choice by 25's
4 x 75 kick with boards RACE @ 3:00 in 2 groups (1 group every 1:30, walk back)/150 drill/choice
6 x 50 kick with boards RACE @ :10 rest, keep track of times (can you be faster than 4 x 75 above?)/150 drill/choice
3 x 100 kick with boards RACE @ :20 rest- how close can you come to your 300 from above?
easy 200 loosen
1 x 150 swim free RACE from a dive- can you be faster than your first 300 this morning???
Warmdown with the following:
12 x 50 @ :55- 1 swim, 1 swim/kick, 1 all kick on back
Check HR before you get out.
Warmdown a bit before you get out. Do an excellent job in school today & get excited for our weekend workouts. Have a great day!
Thursday Afternoon, January 23, 2020- Sr. Gold @ DS
1x 600- 300 swim freestyle, 300 reverse IM- go drill/drill/kick by 25's
1:00 rest
4 x 75 @ :10 rest- kick (build) drill/drill by 25's
6 x 75 as follows:
odds- swim free with FAST TURNS @ 1:05
evens- swim/kick (build)/swim by 25's NO FREE @ 1:15
6 x 25 @ :10 rest-
odds- choice skulling
evens- swim at 200 setup
1:00 rest, check HR
With 'Chutes-
3 times through, :20 swim great stroke/:20 off, :20 swim great stroke/:20 off, :20 swim FAST/:20 off
150 easy choice loosen
Check HR, then 1:00 rest
With 'Chutes & boards-
3 times through ('Chutes OPEN), :20 kick w/boards :20 off, :20 on/:20 off, :20 on FAST/:20 off
Check HR after 3rd round
All kick with boards is TOMBSTONE-style kicking!
Finish up with...
4 x 50 easy choice drill/choice by 25's @ 1:00
1 x 50 kick FAST for time with 'Chutes & boards!
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for RACE DAY tomorrow morning. Have a great day!
1:00 rest
4 x 75 @ :10 rest- kick (build) drill/drill by 25's
6 x 75 as follows:
odds- swim free with FAST TURNS @ 1:05
evens- swim/kick (build)/swim by 25's NO FREE @ 1:15
6 x 25 @ :10 rest-
odds- choice skulling
evens- swim at 200 setup
1:00 rest, check HR
With 'Chutes-
3 times through, :20 swim great stroke/:20 off, :20 swim great stroke/:20 off, :20 swim FAST/:20 off
150 easy choice loosen
Check HR, then 1:00 rest
With 'Chutes & boards-
3 times through ('Chutes OPEN), :20 kick w/boards :20 off, :20 on/:20 off, :20 on FAST/:20 off
Check HR after 3rd round
All kick with boards is TOMBSTONE-style kicking!
Finish up with...
4 x 50 easy choice drill/choice by 25's @ 1:00
1 x 50 kick FAST for time with 'Chutes & boards!
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for RACE DAY tomorrow morning. Have a great day!
Thursday Afternoon, January 23, 2020- PM Jr. Gold @ DS
Meet Warmup, then...
RACE DAY!!
Today we went...
1 x 150 swim free RACE from a dive
4 x 75 kick with boards RACE @ 2:00- get times, add up for 300 total
6 x 50 kick with boards RACE @ :10 rest, can you be faster here than on the 4 x 75?
3 x 100 kick with boards RACE @ :20 rest, an you be faster than either of the previous 300 times?
1 x 150 swim free RACE from a dive
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for our weekend workouts. Have a great day!
RACE DAY!!
Today we went...
1 x 150 swim free RACE from a dive
4 x 75 kick with boards RACE @ 2:00- get times, add up for 300 total
6 x 50 kick with boards RACE @ :10 rest, can you be faster here than on the 4 x 75?
3 x 100 kick with boards RACE @ :20 rest, an you be faster than either of the previous 300 times?
1 x 150 swim free RACE from a dive
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for our weekend workouts. Have a great day!
Thursday Morning, January 23, 2020- AM Jr. Gold & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/swim/drill by 25's
1:00 rest
4 x 100 @ :15 rest-
25 catchup free drill, 50 drill in primary stroke NO FREE, 25 kick on back (4 UDK's + 1), desc K
Check HR
Everybody together with shnorkels, 4 sets of:
4 x 25's skulling @ :15 rest, feel water on hands & forearms; keep head DOWN, bend elbows
4 x 50 swim free @ :50* (some JrG can start @ :55), focus on body/head position, hands/hips
4 x 25 kick all FAST with boards @ :40 (even rounds @ :30
No extra rest between sets, check HR after 4th time through, then 1:00 rest
8 x 50 @ 1:20- read carefully...
1st 25: 4 FAST UDK's to BO/revSS/skullIP,:10s/swimFASTturnBO
2nd 25: 4 FAST UDK's to BO/fwdSS/skullIP, :10s/fwdSS/kick FAST streamlined to end
Check HR, then 1:00 rest
3 sets of (Senior's, 4 sets of):
3 x 50 @ 1:00- kick/drill by 25's, kick is 4 UDK's build to FAST TURN/BO; drill is primary
5 x 50 swim at 200 GP @ 1:00 (even rounds @ :10 rest, all @ 4:30)
3 x 50 swim/kick by 25's in primary stroke @ :55, :45, :35 by 50 (even rounds @ :55 desc 1-3)
1 x 350 swim free (odd 50's FAST turn/bo, even 50's cruise w/great stroke) @ 4:30 (or 5:00)
1 x 250 swim primary stroke (odd 50's: 200 setup/GP/faster than GP, by 50; even 50's drill) @ 4:00
1 x 150 swim free FAST FOR TIME
Check HR, then :30 rest between sets.
If there is time, until 7a/7:30a, finish up with....
4 x 15y sprit kicks with boards @ :25
extra :20 rest...
1 x 75 kick FAST for time @ 1:00
Warmdown a bit before you get out. Do an excellent job in school today & get excited for RACE DAY tomorrow morning. Have a great day!
1:00 rest
4 x 100 @ :15 rest-
25 catchup free drill, 50 drill in primary stroke NO FREE, 25 kick on back (4 UDK's + 1), desc K
Check HR
Everybody together with shnorkels, 4 sets of:
4 x 25's skulling @ :15 rest, feel water on hands & forearms; keep head DOWN, bend elbows
4 x 50 swim free @ :50* (some JrG can start @ :55), focus on body/head position, hands/hips
4 x 25 kick all FAST with boards @ :40 (even rounds @ :30
No extra rest between sets, check HR after 4th time through, then 1:00 rest
8 x 50 @ 1:20- read carefully...
1st 25: 4 FAST UDK's to BO/revSS/skullIP,:10s/swimFASTturnBO
2nd 25: 4 FAST UDK's to BO/fwdSS/skullIP, :10s/fwdSS/kick FAST streamlined to end
Check HR, then 1:00 rest
3 sets of (Senior's, 4 sets of):
3 x 50 @ 1:00- kick/drill by 25's, kick is 4 UDK's build to FAST TURN/BO; drill is primary
5 x 50 swim at 200 GP @ 1:00 (even rounds @ :10 rest, all @ 4:30)
3 x 50 swim/kick by 25's in primary stroke @ :55, :45, :35 by 50 (even rounds @ :55 desc 1-3)
1 x 350 swim free (odd 50's FAST turn/bo, even 50's cruise w/great stroke) @ 4:30 (or 5:00)
1 x 250 swim primary stroke (odd 50's: 200 setup/GP/faster than GP, by 50; even 50's drill) @ 4:00
1 x 150 swim free FAST FOR TIME
Check HR, then :30 rest between sets.
If there is time, until 7a/7:30a, finish up with....
4 x 15y sprit kicks with boards @ :25
extra :20 rest...
1 x 75 kick FAST for time @ 1:00
Warmdown a bit before you get out. Do an excellent job in school today & get excited for RACE DAY tomorrow morning. Have a great day!
Wednesday, January 22, 2020
Wednesday Morning, January 22, 2020- PM Jr. Gold, Jr. Silver & Sr. Silver @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- go kick/drill/swim/drill by 25's
1:00 rest
Talk about skulling, and the breaststroke press (think "flat & wide")
1:00 rest
Talk about skulling, and the breaststroke press (think "flat & wide")
Tuesday Afternoon, January 21, 2020- Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- go skulling/drill/drill by 25's
1:00 rest
8 x 75 @ 1:15- drill/drill/skulling by 25's
4 x 100 @ :15 rest- 25 drill, 50 swim with FAST TURN/BO, 25 kick- build (4 FAST UDK's)
1:00 rest
3 rounds of:
4 x "out & backs" kick @ :40- all kick, TOMBSTONE STYLE w/forward ss at midpool (choice/breast by out & back
1 x 50 kick on back FAST for time- add up for 200 total (@ 1:00)
Check HR after 4th set, then...
MYSTERY SET- guess it and you don't have to go it!
Today we went 3 x 200 @ the interval (4 x 50 kick on back added together) from above; 1-2 swim, #3 is kick FAST for time; EX, if you went :35's on the 50's kick above, go the 3 x 200 @ 2:20 (1&2 swim, #3 kick FAST for time)
Until 5:30p, finish up with...
3 x 15M sprints from a dive
1 x 50 swim/kick FROM A DIVE FAST for time, @ 1:00
Warmdown a bit before you change for drylands. Do an excellent job upstairs, and with your HW tonight- make sure you're ready for the week ahead at school. Have a great day!
1:00 rest
8 x 75 @ 1:15- drill/drill/skulling by 25's
4 x 100 @ :15 rest- 25 drill, 50 swim with FAST TURN/BO, 25 kick- build (4 FAST UDK's)
1:00 rest
3 rounds of:
4 x "out & backs" kick @ :40- all kick, TOMBSTONE STYLE w/forward ss at midpool (choice/breast by out & back
1 x 50 kick on back FAST for time- add up for 200 total (@ 1:00)
Check HR after 4th set, then...
MYSTERY SET- guess it and you don't have to go it!
Today we went 3 x 200 @ the interval (4 x 50 kick on back added together) from above; 1-2 swim, #3 is kick FAST for time; EX, if you went :35's on the 50's kick above, go the 3 x 200 @ 2:20 (1&2 swim, #3 kick FAST for time)
Until 5:30p, finish up with...
3 x 15M sprints from a dive
1 x 50 swim/kick FROM A DIVE FAST for time, @ 1:00
Warmdown a bit before you change for drylands. Do an excellent job upstairs, and with your HW tonight- make sure you're ready for the week ahead at school. Have a great day!
Tuesday Afternoon, January 21, 2020- PM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is swim/drill//drill/skulling by 25's
1:00 rest
Talk about skulling, then...
6 x 50 drill/kick by 25's @ 1:00- focus on the 4 UDK's off the wall & build kick 25 to FAST
8 x 75 @ :10 rest-
25 skulling, 50 swim/drill with FAST TURN
6 x 75 "slide IM" @ 1:15 (or 1:15 if necessary)- last 25 is kick with boards
3 x 100 @ 1:40- 25 swim in primary stroke (NO FREE, desc 1-3), 50 swim free br3, 25 kick (4 UDK's)
Check HR, then 1:00 rest
LONG SWIM...
3 times through:
200 swim free (3rd 50 kick on back)/100 kick IM with boards
200 swim IM (100 IM, 50 choice kick on back, 50 swim FAST free)/100 kick primary w/boards
Check HR after 3rd time through.
Finish up with, until 6p...
4 x 50 swim at 200 GP @ 1:00
150 drill/choice by 25's
4 x 50 swim at 200 GP @ :10 rest
150 drill/choice by 25's
1:00 rest between rounds.
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!
1:00 rest
Talk about skulling, then...
6 x 50 drill/kick by 25's @ 1:00- focus on the 4 UDK's off the wall & build kick 25 to FAST
8 x 75 @ :10 rest-
25 skulling, 50 swim/drill with FAST TURN
6 x 75 "slide IM" @ 1:15 (or 1:15 if necessary)- last 25 is kick with boards
3 x 100 @ 1:40- 25 swim in primary stroke (NO FREE, desc 1-3), 50 swim free br3, 25 kick (4 UDK's)
Check HR, then 1:00 rest
LONG SWIM...
3 times through:
200 swim free (3rd 50 kick on back)/100 kick IM with boards
200 swim IM (100 IM, 50 choice kick on back, 50 swim FAST free)/100 kick primary w/boards
Check HR after 3rd time through.
Finish up with, until 6p...
4 x 50 swim at 200 GP @ 1:00
150 drill/choice by 25's
4 x 50 swim at 200 GP @ :10 rest
150 drill/choice by 25's
1:00 rest between rounds.
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!
Tuesday, January 21, 2020
Tuesday Morning, January 21, 2020- AM Jr. Gold & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is swim/drill//drill/skulling by 25's
1:00 rest
Talk about skulling, then...
6 x 50 drill/kick by 25's @ 1:00- focus on the 4 UDK's off the wall & build kick 25 to FAST
8 x 75 @ :10 rest-
25 skulling, 50 swim/drill with FAST TURN
6 x 75 "slide IM" @ 1:10 (or 1:15 if necessary)- last 25 is kick with boards
3 x 100 @ 1:30- 25 swim in primary stroke (NO FREE, desc 1-3), 50 swim free br3, 25 kick (4 UDK's)
Check HR, then 1:00 rest
DISTANCE-
3 sets of:
1 x 350 @ 3:50
1 x 375 @ 3:50
1 x 325 @ 3:50
1 x 300 swim FAST for time
Check HR, get pulling equipment...
1 x 800 pull free desc 1-3 (2nd round is swim, while 350/375, etc... is pull)
1:00 rest
Jr. Gold-
LONG SWIM...
3 times through:
200 swim free (3rd 50 kick on back)/100 kick IM with boards
200 swim IM (100 IM, 50 choice kick on back, 50 swim FAST free)/100 kick primary w/boards
Check HR after 3rd time through.
Finish up with...
100 drill/skulling by 25's
6 x 50 swim at GP @ 1:00
150 drill/choice by 25's
6 x 50 swim at GP @ :10 rest (#4 is drill)
1:00 rest between sets, check HR
SENIORS-
3 sets of:
150- 25 drill, 50 swim FAST turn
8 x 75 @ 1:30- 50 swim at 2nd 50 split of 100 GT, :10 rest, 25 UDK FAST
250 pull free with shnorkel, choice equip, get time & desc 1-3
1:00 rest between sets.
Warmdown a bit before you get out. Do an excellent job in school today, have a great day!
1:00 rest
Talk about skulling, then...
6 x 50 drill/kick by 25's @ 1:00- focus on the 4 UDK's off the wall & build kick 25 to FAST
8 x 75 @ :10 rest-
25 skulling, 50 swim/drill with FAST TURN
6 x 75 "slide IM" @ 1:10 (or 1:15 if necessary)- last 25 is kick with boards
3 x 100 @ 1:30- 25 swim in primary stroke (NO FREE, desc 1-3), 50 swim free br3, 25 kick (4 UDK's)
Check HR, then 1:00 rest
DISTANCE-
3 sets of:
1 x 350 @ 3:50
1 x 375 @ 3:50
1 x 325 @ 3:50
1 x 300 swim FAST for time
Check HR, get pulling equipment...
1 x 800 pull free desc 1-3 (2nd round is swim, while 350/375, etc... is pull)
1:00 rest
Jr. Gold-
LONG SWIM...
3 times through:
200 swim free (3rd 50 kick on back)/100 kick IM with boards
200 swim IM (100 IM, 50 choice kick on back, 50 swim FAST free)/100 kick primary w/boards
Check HR after 3rd time through.
Finish up with...
100 drill/skulling by 25's
6 x 50 swim at GP @ 1:00
150 drill/choice by 25's
6 x 50 swim at GP @ :10 rest (#4 is drill)
1:00 rest between sets, check HR
SENIORS-
3 sets of:
150- 25 drill, 50 swim FAST turn
8 x 75 @ 1:30- 50 swim at 2nd 50 split of 100 GT, :10 rest, 25 UDK FAST
250 pull free with shnorkel, choice equip, get time & desc 1-3
1:00 rest between sets.
Warmdown a bit before you get out. Do an excellent job in school today, have a great day!
Monday Afternoon, January 20, 2020- PM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
With fins:
8 x 25 @ :35- odds breast pull with dolph kick, evens choice drill in primary stroke
6 x 75-
odds @ 1:15- 50 choice drill NO FREE, 25 kick fly on side (4 UDK off the wall)
evens @ 1:00- 25 kick on stomach as far as you can UDK, then head out to the end, 50 kick on back focus on UDK's & fast backstroke turn
9 x "out & backs" all UDK with forward ss at about 15y; go @ :40, :30, :20- three times through
1:00 rest, check HR & take fins off
3 sets of:
1 x 100 @ 1:40- 25 kick FAST dolphin kick with boards, 75 swim IM
1 x 100 @ 1:40 swim STRONG negative split free br
1 x 100 @ 1:40- 1st & 4th 25's are swim (fly, then free), middle 50 kick free/breast with boards
1 x 100 @ 2:00- 75 swim in primary stroke (25 @ 200 setup, :10 rest, 50 @ GP), then last 25 kick primary stroke with boards FAST
1 x 100 kick FAST for time (IM order by round, keep track of times) @ 2:00, add up for 300 total
No rest between sets. After 3rd round check HR, then...
12 x 50 @ :50 as follows:
odds- kick FAST for time, some on back, some with boards
evens- swim free/NO FREE by 25's
4 x 300 @ 4:30 descend 1-3 (swim), then #4 is all KICK (3 x 100 IM's) fast for time with boards; how close can you come to your add up time from the 100's above?
1:00 rest, check HR again
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!
1:00 rest
With fins:
8 x 25 @ :35- odds breast pull with dolph kick, evens choice drill in primary stroke
6 x 75-
odds @ 1:15- 50 choice drill NO FREE, 25 kick fly on side (4 UDK off the wall)
evens @ 1:00- 25 kick on stomach as far as you can UDK, then head out to the end, 50 kick on back focus on UDK's & fast backstroke turn
9 x "out & backs" all UDK with forward ss at about 15y; go @ :40, :30, :20- three times through
1:00 rest, check HR & take fins off
3 sets of:
1 x 100 @ 1:40- 25 kick FAST dolphin kick with boards, 75 swim IM
1 x 100 @ 1:40 swim STRONG negative split free br
1 x 100 @ 1:40- 1st & 4th 25's are swim (fly, then free), middle 50 kick free/breast with boards
1 x 100 @ 2:00- 75 swim in primary stroke (25 @ 200 setup, :10 rest, 50 @ GP), then last 25 kick primary stroke with boards FAST
1 x 100 kick FAST for time (IM order by round, keep track of times) @ 2:00, add up for 300 total
No rest between sets. After 3rd round check HR, then...
12 x 50 @ :50 as follows:
odds- kick FAST for time, some on back, some with boards
evens- swim free/NO FREE by 25's
4 x 300 @ 4:30 descend 1-3 (swim), then #4 is all KICK (3 x 100 IM's) fast for time with boards; how close can you come to your add up time from the 100's above?
1:00 rest, check HR again
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, January 19, 2020
Monday Morning, January 20, 2020- AM Jr. Gold & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
With fins:
8 x 25 @ :35- odds breast pull with dolph kick, evens choice drill in primary stroke
6 x 75-
odds @ 1:15- 50 choice drill NO FREE, 25 kick fly on side (4 UDK off the wall)
evens @ 1:00- 25 kick on stomach as far as you can UDK, then head out to the end, 50 kick on back focus on UDK's & fast backstroke turn
9 x "out & backs" all UDK with forward ss at about 15y; go @ :40, :30, :20- three times through
1:00 rest, check HR & take fins off
3 sets of:
1 x 100 @ 1:30- 25 kick FAST dolphin kick with boards, 75 swim IM
1 x 100 @ 1:30 swim STRONG negative split free br
1 x 100 @ 1:30- 1st & 4th 25's are swim (fly, then free), middle 50 kick free/breast with boards
1 x 100 @ 2:00- 75 swim in primary stroke (25 @ 200 setup, :10 rest, 50 @ GP), then last 25 kick primary stroke with boards FAST
1 x 100 kick FAST for time (IM order by round, keep track of times) @ 2:00, add up for 300 total
No rest between sets. After 3rd round check HR, then...
12 x 50 @ :50 as follows:
odds- kick FAST for time, some on back, some with boards
evens- swim free/NO FREE by 25's
4 x 300 @ 4:30 descend 1-3 (swim), then #4 is all KICK (3 x 100 IM's) fast for time with boards; how close can you come to your add up time from the 100's above?
1:00 rest, check HR again
Until 7:30a, finish up with...
6 x 25 kick (odd rounds @ back, even rounds w/boards), go odds 15/10 @ :35, evens all FAST @ :20
1 x 150 @ 2:15 swim free as follows:
1st set, 100 FAST turns, last 50 200 GP or faster
2nd set, STRONG NEGATIVE SPLIT
3rd set, 50 FAST turns, 100 swim FAST for time
Check HR after each round.
Warmdown a bit before you get out. Enjoy your time off today but DON'T WASTE IT- do some HW, offer to help around the house & be sure to drink your water. Have a great day!
1:00 rest
With fins:
8 x 25 @ :35- odds breast pull with dolph kick, evens choice drill in primary stroke
6 x 75-
odds @ 1:15- 50 choice drill NO FREE, 25 kick fly on side (4 UDK off the wall)
evens @ 1:00- 25 kick on stomach as far as you can UDK, then head out to the end, 50 kick on back focus on UDK's & fast backstroke turn
9 x "out & backs" all UDK with forward ss at about 15y; go @ :40, :30, :20- three times through
1:00 rest, check HR & take fins off
3 sets of:
1 x 100 @ 1:30- 25 kick FAST dolphin kick with boards, 75 swim IM
1 x 100 @ 1:30 swim STRONG negative split free br
1 x 100 @ 1:30- 1st & 4th 25's are swim (fly, then free), middle 50 kick free/breast with boards
1 x 100 @ 2:00- 75 swim in primary stroke (25 @ 200 setup, :10 rest, 50 @ GP), then last 25 kick primary stroke with boards FAST
1 x 100 kick FAST for time (IM order by round, keep track of times) @ 2:00, add up for 300 total
No rest between sets. After 3rd round check HR, then...
12 x 50 @ :50 as follows:
odds- kick FAST for time, some on back, some with boards
evens- swim free/NO FREE by 25's
4 x 300 @ 4:30 descend 1-3 (swim), then #4 is all KICK (3 x 100 IM's) fast for time with boards; how close can you come to your add up time from the 100's above?
1:00 rest, check HR again
Until 7:30a, finish up with...
6 x 25 kick (odd rounds @ back, even rounds w/boards), go odds 15/10 @ :35, evens all FAST @ :20
1 x 150 @ 2:15 swim free as follows:
1st set, 100 FAST turns, last 50 200 GP or faster
2nd set, STRONG NEGATIVE SPLIT
3rd set, 50 FAST turns, 100 swim FAST for time
Check HR after each round.
Warmdown a bit before you get out. Enjoy your time off today but DON'T WASTE IT- do some HW, offer to help around the house & be sure to drink your water. Have a great day!
Sunday Afternoon, January 19, 2020- Combined Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
3 x 150 @ :10 rest- go 50 drill, 25 kick on back (build), 50 drill, 25 swim (build)
1 free, 1 primary, 1 choice- by 150's
Check HR, then wait for everybody to finish
Everybody together...
3 sets of (7 x 25 in each round):
5 x 25 @ :40- odds drill, evens kick on back FAST- focus on 4 FAST UDK's
1 x 25- swim at 200 setup @ :20
1 x 25- easy choice skulling @ 1:00
No additional rest between sets. After 3rd set, check HR again, then...
4 rounds of:
5 x 50 as follows:
odds- swim/kick by 25's @ :55, choice stroke but NO FREE (desc 1-3, same for all 3); even 50's are swim free @ :40
1 x 75 swim IM @ 1:00 (@ 1:10 if necessary)
No rest between sets; the 75 IM will be tough to make, that's the idea!
Check HR after 4th set, then 1:00 rest
With fins, finish up with (#3 in each is all out FAST!)...
3 x 150 swim free desc 1-3 @ 2:30
3 x 100 swim IM desc 1-3 @ 1:50
3 x 75 swim in primary stroke NO FREE desc 1-3 @ 1:40
Move to the start end...
4 x 50 kick all FAST on back @ 1:00- focus on small FAST UDK's off each wall
Check HR
Warmdown a bit before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Be sure to thank Susan for the workout. Have a great day!
1:00 rest
3 x 150 @ :10 rest- go 50 drill, 25 kick on back (build), 50 drill, 25 swim (build)
1 free, 1 primary, 1 choice- by 150's
Check HR, then wait for everybody to finish
Everybody together...
3 sets of (7 x 25 in each round):
5 x 25 @ :40- odds drill, evens kick on back FAST- focus on 4 FAST UDK's
1 x 25- swim at 200 setup @ :20
1 x 25- easy choice skulling @ 1:00
No additional rest between sets. After 3rd set, check HR again, then...
4 rounds of:
5 x 50 as follows:
odds- swim/kick by 25's @ :55, choice stroke but NO FREE (desc 1-3, same for all 3); even 50's are swim free @ :40
1 x 75 swim IM @ 1:00 (@ 1:10 if necessary)
No rest between sets; the 75 IM will be tough to make, that's the idea!
Check HR after 4th set, then 1:00 rest
With fins, finish up with (#3 in each is all out FAST!)...
3 x 150 swim free desc 1-3 @ 2:30
3 x 100 swim IM desc 1-3 @ 1:50
3 x 75 swim in primary stroke NO FREE desc 1-3 @ 1:40
Move to the start end...
4 x 50 kick all FAST on back @ 1:00- focus on small FAST UDK's off each wall
Check HR
Warmdown a bit before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Be sure to thank Susan for the workout. Have a great day!
Saturday, January 18, 2020
Saturday Morning, January 18, 2020- Combined Jr. Gold @ DS
Workouts are cancelled this morning due to the inclement weather- be careful if you have to be out & about this morning!
Thursday, January 16, 2020
Thursday Afternoon, January 16, 2020- Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling by 25's
1:00 rest
4 x 100 @ 1:40- 50 drill, 50 kick- kick is FAST off walls to 8y (UDK to 8y!)
4 x 100 @ 1:40- 25 drill, 50 swim FAST TURN/BO, 25 kick on back build
8 x 50 @ :50 swim with FAST TURN/BO, IM order by 25's
100 easy drill choice @ 1:00 rest
8 x 50 @ :40 as follows:
odds- choice cruise
evens- swim/kick by 25's with FAST TURN/BO, NO FREE
100 easy drill choice
1:00 rest, check HR
Until 5:30p, finish up with...
50's "speedplay" @ 1:00- go 2 free, 2 NO FREE
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race this weekend- try to let me know how you're doing down at G'boro. Have a great day!
1:00 rest
4 x 100 @ 1:40- 50 drill, 50 kick- kick is FAST off walls to 8y (UDK to 8y!)
4 x 100 @ 1:40- 25 drill, 50 swim FAST TURN/BO, 25 kick on back build
8 x 50 @ :50 swim with FAST TURN/BO, IM order by 25's
100 easy drill choice @ 1:00 rest
8 x 50 @ :40 as follows:
odds- choice cruise
evens- swim/kick by 25's with FAST TURN/BO, NO FREE
100 easy drill choice
1:00 rest, check HR
Until 5:30p, finish up with...
50's "speedplay" @ 1:00- go 2 free, 2 NO FREE
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race this weekend- try to let me know how you're doing down at G'boro. Have a great day!
Thursday Afternoon, January 16, 2020- PM Jr. Gold @ DS
Meet Warmup, then...
RACE DAY!!
In 2 groups (2 heats in each group) from a dive...
4 x 100 RACE freestyle
150 easy drill/choice by 25's
4 x 75 RACE IM (by 25's, no free)
150 easy drill/choice by 25's
4 x 50 RACE in primary stroke (no free)
150 easy drill/choice by 25's
4 x 50 RACE partner kick with boards
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Be sure to thank Kristy for the workout today. Have a great day!
RACE DAY!!
In 2 groups (2 heats in each group) from a dive...
4 x 100 RACE freestyle
150 easy drill/choice by 25's
4 x 75 RACE IM (by 25's, no free)
150 easy drill/choice by 25's
4 x 50 RACE in primary stroke (no free)
150 easy drill/choice by 25's
4 x 50 RACE partner kick with boards
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Be sure to thank Kristy for the workout today. Have a great day!
Thursday Morning, January 16, 2020- AM Jr. Gold & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
4 x 75 @ 1:20- 25 catchup free drill, 50 choice drill in primary stroke NO FREE
3 x 100 @ 1:45- 25 kick on back build, 50 6ks backstroke drill (keep head still, rotate hips fully), 25 kick- go as far as you can UDK on your stomach, then dolph kick on side to the end
3 x 100 swim/kick on back by 50's @ 1:40, desc 1-3 to something juicy- NO FREE
1:00 rest, check HR
3 rounds of:
8 x 25 partner kick with boards @ :40- odd 25's are free, evens are choice w/forward ss at midpool
1 x 200 @ 3:15- 150 kick on back with 4 small FAST UDK's, 50 swim free- get time & desc 1-3
6 x 75 @ 1:10 (hustle here), 25 dolphin kick with boards, 50 swim back/breast by 25's
3 x 250 desc 1-3 as follows (#3 in each round should be SMOKING FAST) (Colin, pull)
1st set, go 200 swim free br3, 50 kick with boards @ 3:40
2nd set, go 150 IM (50 of each, NO FREE), 100 kick on back (4 FAST UDK's!) @ 4:00
3rd set, go 100 swim primary stroke NO FREE, 150 kick (wboards/on back/wboards by 50's) @ 4:15
Check HR after each round & get water. No bathroom breaks until after the 3rd round is done
Until you have to get out, finish up with...
4 x 75 pull free with shnorkel & choice equipment @ 1:10
2 x 50 kick free with SHNORKELS & BOARDS @ 1:10- these are FAST
Take equipment off for...
1 x 100 @ 2:00- kick FAST for time on back- 4 small FAST UDK's off each wall
Put equip back on for next round, no extra rest between sets.
Warmdown a bit before you get out. Do an excellent job in school today & be sure to thank Kristy for the workout. REMEMBER, tomorrow morning (RACE DAY!) is up at CM (no workout here at the D tomorrow morning). Have a great day!
1:00 rest
4 x 75 @ 1:20- 25 catchup free drill, 50 choice drill in primary stroke NO FREE
3 x 100 @ 1:45- 25 kick on back build, 50 6ks backstroke drill (keep head still, rotate hips fully), 25 kick- go as far as you can UDK on your stomach, then dolph kick on side to the end
3 x 100 swim/kick on back by 50's @ 1:40, desc 1-3 to something juicy- NO FREE
1:00 rest, check HR
3 rounds of:
8 x 25 partner kick with boards @ :40- odd 25's are free, evens are choice w/forward ss at midpool
1 x 200 @ 3:15- 150 kick on back with 4 small FAST UDK's, 50 swim free- get time & desc 1-3
6 x 75 @ 1:10 (hustle here), 25 dolphin kick with boards, 50 swim back/breast by 25's
3 x 250 desc 1-3 as follows (#3 in each round should be SMOKING FAST) (Colin, pull)
1st set, go 200 swim free br3, 50 kick with boards @ 3:40
2nd set, go 150 IM (50 of each, NO FREE), 100 kick on back (4 FAST UDK's!) @ 4:00
3rd set, go 100 swim primary stroke NO FREE, 150 kick (wboards/on back/wboards by 50's) @ 4:15
Check HR after each round & get water. No bathroom breaks until after the 3rd round is done
Until you have to get out, finish up with...
4 x 75 pull free with shnorkel & choice equipment @ 1:10
2 x 50 kick free with SHNORKELS & BOARDS @ 1:10- these are FAST
Take equipment off for...
1 x 100 @ 2:00- kick FAST for time on back- 4 small FAST UDK's off each wall
Put equip back on for next round, no extra rest between sets.
Warmdown a bit before you get out. Do an excellent job in school today & be sure to thank Kristy for the workout. REMEMBER, tomorrow morning (RACE DAY!) is up at CM (no workout here at the D tomorrow morning). Have a great day!
Wednesday, January 15, 2020
Wednesday Morning, January 15, 2020- PM Jr. Gold, Jr. Silver & PM Sr. Silver @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick/drill/skulling, by 25's
1:00 rest
Welcome to Filthy Kicking Wednesday!
2 rounds of:
6 x 25 partner kick FAST @ :50*
1 x 50 kick on back FAST for time @ 1:00- focus on 4 UDK's
1 x 150 swim choice BIG negative split (same stroke for 3 rounds, then switch)
1:00 rest after 150, then get into next round
*gets :05 FASTER by round until you can't make it anymore; everybody should make @ :25 (then for 2nd round go back to 25's @ :50 and go down :05 each round again)
Warmdown with 75's pull with shnorkel @ 1:15
Do an excellent job in school today & get excited to race this weekend. Have a great day!
1:00 rest
Welcome to Filthy Kicking Wednesday!
2 rounds of:
6 x 25 partner kick FAST @ :50*
1 x 50 kick on back FAST for time @ 1:00- focus on 4 UDK's
1 x 150 swim choice BIG negative split (same stroke for 3 rounds, then switch)
1:00 rest after 150, then get into next round
*gets :05 FASTER by round until you can't make it anymore; everybody should make @ :25 (then for 2nd round go back to 25's @ :50 and go down :05 each round again)
Warmdown with 75's pull with shnorkel @ 1:15
Do an excellent job in school today & get excited to race this weekend. Have a great day!
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