16 x lengths, 2 drill, 2 swim
8 lengths kick, 4 UDK's in "deep end" and kick free head out at shallow end
1:00 rest
12 x 2-lengths @ :10 rest, 3 drill/kick, 1 swim kick (4 free, 4 NO FREE, 4 choice)
6 x 3-lengths @ :10 rest, deep end is always FAST TURN, shallow end is all drill/skulling
1:00 rest, check HR & have water
12 x 8-lengths as follows, all @ :20 rest
swim choice with FAST TURNS (deep end); lengths 5-6 are kick, focus on UDK's & strong "upkick" while on stomach
Middle set of 4 (#'s 5-8 of these 8-length repeats) are NO FREE
1:00 rest, check HR & get water
Finish up with...
16 x 1 length sprints @ :30 rest (more if you need it)
Odds- kick (UDK as far as you can)
Evens- all swim, big finish
Warmdown a bit before you get out. Stretch today, do a good job with your drylands, and use this time wisely. Mon-Wed-Fri next week, I'll be here on Wednesday. Have a great day!
Friday, March 20, 2020
Wednesday, March 18, 2020
Wednesday Morning, March 18, 2020- SO/SP written for SCM (very short!)
24 lengths warmup- 4 drill, 2 swim (go 12 free, 12 NO FREE)
1:00 rest, check HR
Watch for markings on the wall or ceiling to get a sense of when you're close to the wall; be mindful of the water depth, as well...
9 times x 2 lengths @ :10 rest, go 2 drill/kick on back, then 3rd is all kick easy/FAST by length
6 lengths, drill/skull by length, feel water on hands & forearms & be aware of markings on the pool floor to help you get a sense of where you are in relation to the wall
:30 rest, check HR
9 x 16 lengths @ :20 rest
1-2, swim, go open turns if the pool is too shallow to turn; go 2 lengths smooth, 2 lengths build
#3- all kick, 1/2 of each length is FAST UDK, 2nd 1/2 is kick free head out
Check HR after #'s 3, 6 & 9
1:00 rest after #9
Finish up with...
24 times 2 lengths in sets of 6, all @ :10 rest
1-2, go swim build/drill by length
3-4, all swim FAST with FAST TURN (if possible)
5-6, all kick FAST, UDK as much as possible; if too shallow, use boards & go all FAST
:30 extra rest after each round of 6, check HR
Warmdown a bit before you get out. If this is going to work for you I can meet you out there tomorrow morning about 9a or so, and we'll focus on kicking. I wanted today to be primarily swimming so you can (hopefully) keep your feel for the water. Stay positive, stay focused and use your time wisely. This won't last forever & it's important we're ready to train the day it ends. Remember, you only get what you can handle. Have a great day!
1:00 rest, check HR
Watch for markings on the wall or ceiling to get a sense of when you're close to the wall; be mindful of the water depth, as well...
9 times x 2 lengths @ :10 rest, go 2 drill/kick on back, then 3rd is all kick easy/FAST by length
6 lengths, drill/skull by length, feel water on hands & forearms & be aware of markings on the pool floor to help you get a sense of where you are in relation to the wall
:30 rest, check HR
9 x 16 lengths @ :20 rest
1-2, swim, go open turns if the pool is too shallow to turn; go 2 lengths smooth, 2 lengths build
#3- all kick, 1/2 of each length is FAST UDK, 2nd 1/2 is kick free head out
Check HR after #'s 3, 6 & 9
1:00 rest after #9
Finish up with...
24 times 2 lengths in sets of 6, all @ :10 rest
1-2, go swim build/drill by length
3-4, all swim FAST with FAST TURN (if possible)
5-6, all kick FAST, UDK as much as possible; if too shallow, use boards & go all FAST
:30 extra rest after each round of 6, check HR
Warmdown a bit before you get out. If this is going to work for you I can meet you out there tomorrow morning about 9a or so, and we'll focus on kicking. I wanted today to be primarily swimming so you can (hopefully) keep your feel for the water. Stay positive, stay focused and use your time wisely. This won't last forever & it's important we're ready to train the day it ends. Remember, you only get what you can handle. Have a great day!
Sunday, March 15, 2020
Sunday Afternoon, March 15, 2020- Combined Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
3 x 100 drill/kick by 50's @ 1:45
4 x 50 drill/skulling by 25's @ 1:00
3 x 100 @ 1:45 (2:00 if necessary)- 25 drill, 50 swim FAST TURN/BO, 25 skulling
4 x 75 @ 1:20- 25 drill/50 swim FAST TURN/BO (odds), or 50 swim FAST TURN/BO, 25 drill (evens)
Check HR, then...
1 x 400 broken up by "far end" (all kick with 4 FAST UDK's & breakout) or "start end" (drill/skulling by 12.5's)
1:00 rest, check HR again
1 x 250 @ 3:30 swim free or back, get HR
5 x 50 kick @ 1:00, 1st 20y always FAST
1 x 250 @ 3:20 swim free or back, faster
7 x 50 kick @ 1:00, 1st 35y always FAST
1 x 250 @ 3:10 swim free or back, faster
9 x 50 kick @ 1:00, all FAST
Check HR, then...
18 x 50 kick as follows:
1&2 all kick FAST 1/2 free 1/2 NO FREE, @ :10 rest
#3 all easy choice/breast kick by 25's
Each set of 3 is @ 3:00
1:00 rest after #18, check HR again & 100 easy
Warmdown a bit before you get out. Do some reading tonight, offer to help around the house & be sure to wash your hands, don't touch your face & sneeze/cough into your sleeve. Have a great day!
1:00 rest
3 x 100 drill/kick by 50's @ 1:45
4 x 50 drill/skulling by 25's @ 1:00
3 x 100 @ 1:45 (2:00 if necessary)- 25 drill, 50 swim FAST TURN/BO, 25 skulling
4 x 75 @ 1:20- 25 drill/50 swim FAST TURN/BO (odds), or 50 swim FAST TURN/BO, 25 drill (evens)
Check HR, then...
1 x 400 broken up by "far end" (all kick with 4 FAST UDK's & breakout) or "start end" (drill/skulling by 12.5's)
1:00 rest, check HR again
1 x 250 @ 3:30 swim free or back, get HR
5 x 50 kick @ 1:00, 1st 20y always FAST
1 x 250 @ 3:20 swim free or back, faster
7 x 50 kick @ 1:00, 1st 35y always FAST
1 x 250 @ 3:10 swim free or back, faster
9 x 50 kick @ 1:00, all FAST
Check HR, then...
18 x 50 kick as follows:
1&2 all kick FAST 1/2 free 1/2 NO FREE, @ :10 rest
#3 all easy choice/breast kick by 25's
Each set of 3 is @ 3:00
1:00 rest after #18, check HR again & 100 easy
Warmdown a bit before you get out. Do some reading tonight, offer to help around the house & be sure to wash your hands, don't touch your face & sneeze/cough into your sleeve. Have a great day!
Sunday Morning, March 15, 2020- LCM @ St. James
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
3 x 100 drill/kick by 50's @ 1:45
4 x 50 drill/skulling by 25's @ 1:10
3 x 100 @ 1:45 (2:00 if necessary)- 25 drill, 50 swim FAST TURN/BO, 25 skulling
4 x 75 @ 1:20- 25 drill/50 swim FAST TURN/BO (odds), or 50 swim FAST TURN/BO, 25 drill (evens)
Check HR, then...
1 x 400 broken up by "far end" (all kick with 4 FAST UDK's & breakout) or "start end" (drill/skulling by 25's)
1:00 rest, check HR again
1 x 250 @ 3:30 swim free or back, get HR
5 x 50 kick @ 1:00, 1st 20M always FAST
1 x 250 @ 3:20 swim free or back, faster
7 x 50 kick @ 1:00, 1st 30M always FAST
1 x 250 @ 3:10 swim free or back, faster
9 x 50 kick @ 1:00, all FAST
Check HR, then...
18 x 50 kick as follows:
1&2 all kick FAST 1/2 free 1/2 NO FREE, @ :10 rest
#3 all easy choice/breast kick by 25's
Each set of 3 is @ 3:00
1:00 rest after #18, check HR again & 100 easy
Until 10a, finish up with...
1 x 150 swim free br3/5/3 by 50's @ 2:10
3 x 50 swim in primary stroke @ :10 rest, odds are at 200GP, #2 is drill
1 x 150 swim free br3/5/3 by 50's @ 2:10
3 x 50 swim in primary stroke @ :10 rest, all 3 are at 200GP
Warmdown a bit before you get out. Do some reading today, offer to help around the house and be sure to take good care of yourselves. Have a great day!
1:00 rest
3 x 100 drill/kick by 50's @ 1:45
4 x 50 drill/skulling by 25's @ 1:10
3 x 100 @ 1:45 (2:00 if necessary)- 25 drill, 50 swim FAST TURN/BO, 25 skulling
4 x 75 @ 1:20- 25 drill/50 swim FAST TURN/BO (odds), or 50 swim FAST TURN/BO, 25 drill (evens)
Check HR, then...
1 x 400 broken up by "far end" (all kick with 4 FAST UDK's & breakout) or "start end" (drill/skulling by 25's)
1:00 rest, check HR again
1 x 250 @ 3:30 swim free or back, get HR
5 x 50 kick @ 1:00, 1st 20M always FAST
1 x 250 @ 3:20 swim free or back, faster
7 x 50 kick @ 1:00, 1st 30M always FAST
1 x 250 @ 3:10 swim free or back, faster
9 x 50 kick @ 1:00, all FAST
Check HR, then...
18 x 50 kick as follows:
1&2 all kick FAST 1/2 free 1/2 NO FREE, @ :10 rest
#3 all easy choice/breast kick by 25's
Each set of 3 is @ 3:00
1:00 rest after #18, check HR again & 100 easy
Until 10a, finish up with...
1 x 150 swim free br3/5/3 by 50's @ 2:10
3 x 50 swim in primary stroke @ :10 rest, odds are at 200GP, #2 is drill
1 x 150 swim free br3/5/3 by 50's @ 2:10
3 x 50 swim in primary stroke @ :10 rest, all 3 are at 200GP
Warmdown a bit before you get out. Do some reading today, offer to help around the house and be sure to take good care of yourselves. Have a great day!
Saturday, March 14, 2020
Saturday Morning, March 14, 2020- Combined Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is kick/drill/drill/skulling by 25's
1:00 rest
Quick talk about the next few weeks
With fins:
4 x 50 @ 1:00 choice drill/kick on back with arms pointed at ceiling
4 x 75 @ 1:20- 25 fly pull free kick, 50 choice drill in primary stroke NO FREE
12 x 25 in sets of 3-
1- 1/2 ra 1/2 fly drill @ :35
2- swim fly build to FAST @ :35
3- all kick FAST UDK @ :20- if you need a breath fine, but then get back to UDK!
1:00 rest after #12, check HR & take fins off
15 x 200 as follows (1-3 @ 3:30):
1- 50 swim fly with FAST TURN & UDK's, 100 drill IM order by 50's (back/breast), 50 kick on back
2- 100 swim fly/back by 50's with FAST turns, then 50 drill breast & 50 kick on back
3- 150 swim IM with FAST turns- work on tempo for backstroke & kick for breaststroke, last 50 kick
4- all swim freestyle br3 @ 2:30
5- all kick FAST for time: by round, go 2 x 100 @ :20 rest in 1st round; 75/50/75 in 2nd round @ :15 rest; and in 3rd round go 4 x 50 @ :10 rest
1:00 rest after each round of 5, check HR
Until 10a, finish up with...
7 x 50 with shnorkels (and boards, where necessary)-
odds- swim free @ :45, except #5 is all kick with shnorkel & boards
evens- swim free @ :35
1 x 150 in primary stroke- 100 swim, 50 kick (NO SHNORKEL), get time & desc
Warmdown a bit before you get out. Enjoy your time off this weekend, but use your time wisely. Tomorrow at CM, 4-6p. Have a great day!
1:00 rest
Quick talk about the next few weeks
With fins:
4 x 50 @ 1:00 choice drill/kick on back with arms pointed at ceiling
4 x 75 @ 1:20- 25 fly pull free kick, 50 choice drill in primary stroke NO FREE
12 x 25 in sets of 3-
1- 1/2 ra 1/2 fly drill @ :35
2- swim fly build to FAST @ :35
3- all kick FAST UDK @ :20- if you need a breath fine, but then get back to UDK!
1:00 rest after #12, check HR & take fins off
15 x 200 as follows (1-3 @ 3:30):
1- 50 swim fly with FAST TURN & UDK's, 100 drill IM order by 50's (back/breast), 50 kick on back
2- 100 swim fly/back by 50's with FAST turns, then 50 drill breast & 50 kick on back
3- 150 swim IM with FAST turns- work on tempo for backstroke & kick for breaststroke, last 50 kick
4- all swim freestyle br3 @ 2:30
5- all kick FAST for time: by round, go 2 x 100 @ :20 rest in 1st round; 75/50/75 in 2nd round @ :15 rest; and in 3rd round go 4 x 50 @ :10 rest
1:00 rest after each round of 5, check HR
Until 10a, finish up with...
7 x 50 with shnorkels (and boards, where necessary)-
odds- swim free @ :45, except #5 is all kick with shnorkel & boards
evens- swim free @ :35
1 x 150 in primary stroke- 100 swim, 50 kick (NO SHNORKEL), get time & desc
Warmdown a bit before you get out. Enjoy your time off this weekend, but use your time wisely. Tomorrow at CM, 4-6p. Have a great day!
Friday, March 13, 2020
Friday Afternoon, March 13, 2020- OF/MF written for SCY
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is drill/kick on back by 50's
1:00 rest
8 x 100 @ 2:00 as follows:
1 x 25 choice drill @ :35
1 x 50 swim/kick by 25's- build the swim to a FAST turn, kick is FAST
Get time for the 50 swim/kick,then get right into last 25 skulling
Go odd 100's free, even 100's NO FREE
1:00 rest, check HR
18 x 75 in sets of 6 as follows:
1-6, swim IM (NO FREE) @ 1:05, desc 1-6 to what you can
7-12, all kick @ 1:15- 25 with boards build, 50 on back- focus on 4 UDK's and a FAST turn
13-18, swim/kick IM as follows-
13, 25 dolph kick, 50 swim back/breast
14, 25 free kick, 50 swim breast/free
15, 25 breast kick, 50 swim free/fly
Repeat same order for 16-18; kick is with boards, all @ 1:15
Check HR then get into...
3 sets of:
3 x 100 swim free or back @ 1:15
1 x 250 swim free or back (different than 100's), get time & check HR
7 x 50 swim-
odds are fly swim/choice by 25's @ :45
evens are choice/kick by 25's @ :50, focus on 4 FAST UDK's
1 x 250 swim same stroke as 1st 250, but faster than 1st 250- get time & check HR
1:00 rest between sets
Warmdown a bit before you get out. Enjoy some down time tonight & lets talk tomorrow morning about workout options for the weekend. Have a great day!
1:00 rest
8 x 100 @ 2:00 as follows:
1 x 25 choice drill @ :35
1 x 50 swim/kick by 25's- build the swim to a FAST turn, kick is FAST
Get time for the 50 swim/kick,then get right into last 25 skulling
Go odd 100's free, even 100's NO FREE
1:00 rest, check HR
18 x 75 in sets of 6 as follows:
1-6, swim IM (NO FREE) @ 1:05, desc 1-6 to what you can
7-12, all kick @ 1:15- 25 with boards build, 50 on back- focus on 4 UDK's and a FAST turn
13-18, swim/kick IM as follows-
13, 25 dolph kick, 50 swim back/breast
14, 25 free kick, 50 swim breast/free
15, 25 breast kick, 50 swim free/fly
Repeat same order for 16-18; kick is with boards, all @ 1:15
Check HR then get into...
3 sets of:
3 x 100 swim free or back @ 1:15
1 x 250 swim free or back (different than 100's), get time & check HR
7 x 50 swim-
odds are fly swim/choice by 25's @ :45
evens are choice/kick by 25's @ :50, focus on 4 FAST UDK's
1 x 250 swim same stroke as 1st 250, but faster than 1st 250- get time & check HR
1:00 rest between sets
Warmdown a bit before you get out. Enjoy some down time tonight & lets talk tomorrow morning about workout options for the weekend. Have a great day!
Friday Morning, March 13, 2020- AM Jr. Gold & Sr. Gold @ DS
Meet Warmup, then...
RACE DAY!!
Today we talked a bit about trying to stay positive in spite of every meet in America being canceled, and the disappointment we're all feeling. Having a good attitude will help us all get more out of these challenging times.
Everybody raced an event they were excited to swim at the upcoming championship meets, and then after a lengthy warmdown everybody raced it again, trying to do the race better and be faster.
Stuart wrapped up the racing with a 200 Free, while a relay of 13-14 boys raced him. Stuart went 1:45 while the boys relay just out touched him in 1:43
Warmdown a bit before you get out. Make good use of your time off today and be ready for workout tomorrow morning (regular schedule this weekend, except NO DRYLANDS). Have a great day!
DISTANCE Warmdown-
With shnorkel & choice equipment (use shnorkel & kickboard @ 100 kick FAST):
4 x 75 pull free @ 1:00/1 x 100 kick FAST for time
4 x 75 pull free @ :55/1 x 100 kick FAST for time
4 x 75 choice free @ :50/1 x 100 kick FAST for time
4 x 75 choice free @ :55/1 x 100 kick FAST for time
4 x 75 choice free @ 1:00/1 x 100 kick FAST for time
RACE DAY!!
Today we talked a bit about trying to stay positive in spite of every meet in America being canceled, and the disappointment we're all feeling. Having a good attitude will help us all get more out of these challenging times.
Everybody raced an event they were excited to swim at the upcoming championship meets, and then after a lengthy warmdown everybody raced it again, trying to do the race better and be faster.
Stuart wrapped up the racing with a 200 Free, while a relay of 13-14 boys raced him. Stuart went 1:45 while the boys relay just out touched him in 1:43
Warmdown a bit before you get out. Make good use of your time off today and be ready for workout tomorrow morning (regular schedule this weekend, except NO DRYLANDS). Have a great day!
DISTANCE Warmdown-
With shnorkel & choice equipment (use shnorkel & kickboard @ 100 kick FAST):
4 x 75 pull free @ 1:00/1 x 100 kick FAST for time
4 x 75 pull free @ :55/1 x 100 kick FAST for time
4 x 75 choice free @ :50/1 x 100 kick FAST for time
4 x 75 choice free @ :55/1 x 100 kick FAST for time
4 x 75 choice free @ 1:00/1 x 100 kick FAST for time
Thursday Afternoon, March 12, 2020- Sr. Gold @ DS
1 x 800- 300 swim freestyle, 300 reverse IM drill, 200 kick on back (4 UDK's!)
1:00 rest
3 x 200 @ :15 rest- odds are drill/swim by 25's, #2 is all kick on back, focus on 4 FAST UDK's off each wall.
1:00 rest
With MedBalls, 6 rounds of:
2 times through-
:10 VDK, :10 rest
:20 VDK, :10 rest
:30 VDK, :10 rest
After 2nd time through...
1 x 50 swim FAST from a dive- odd rounds free, even rounds NO FREE
Warmdown a bit before you change for drylands. Do some reading tonight or offer to help around the house. Be sure to stay positive about the current situation, a good attitude will make everything better. RACE DAY tomorrow morning, have a great day!
1:00 rest
3 x 200 @ :15 rest- odds are drill/swim by 25's, #2 is all kick on back, focus on 4 FAST UDK's off each wall.
1:00 rest
With MedBalls, 6 rounds of:
2 times through-
:10 VDK, :10 rest
:20 VDK, :10 rest
:30 VDK, :10 rest
After 2nd time through...
1 x 50 swim FAST from a dive- odd rounds free, even rounds NO FREE
Warmdown a bit before you change for drylands. Do some reading tonight or offer to help around the house. Be sure to stay positive about the current situation, a good attitude will make everything better. RACE DAY tomorrow morning, have a great day!
Thursday Afternoon, March 12, 2020- PM Jr. Gold @ DS
Meet Warmup, then...
RACE DAY!!
Warmdown a bit before you get out. Do some HW tonight, or at least read a book & stay positive about the current situation with our meets. A good attitude will make everything better. Have a great day!
RACE DAY!!
Warmdown a bit before you get out. Do some HW tonight, or at least read a book & stay positive about the current situation with our meets. A good attitude will make everything better. Have a great day!
Thursday, March 12, 2020
Thursday Afternoon, March 12, 2020- OF/MF written for SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back by 25's
1:00 rest
9 x 75 @ 1:15-
1&2, 25 kick, 50 drill (focus on 4 UDK's)
#3- all kick, desc 1-3 to something juicy!
18 x 50 in sets of 6:
1-3, NO FREE @ :50 (1-2 swim/kick, #3 all swim w/FAST TURN)
4-6, all free @ :40 (4-5 all swim free, #6 all kick choice, HUSTLE)
1:00 rest after #18, check HR, then...
16 x 100 in sets of 4:
1-2, 25 swim NO FREE, 75 kick on back @ 1:30 (1:40 if needed), desc 1-2
#3- all swim free br3 @ 1:10 (1:15 if needed)
#4- all kick FAST for time @ 2:00
Check HR after #16, then 1:00 rest
DISTANCE-
3 sets of (1st & 2nd set are both @ :55 for all 75's and :35 for all 50's; try :50 & :30 in the 3rd set if you'd like)
2 x 75 swim freebr3 @ :50
1 x 50 swim free @ :30
2 x 75 swim free br3 @ :50
1 x 50 swim free @ :30
1 x 450 swim free as follows:
1st round- desc 3 x 150 to what you can, get time for last 150
2nd round, neg split 1st 300 (hand touch), last 150 at/or faster than pace
3rd round, 150 cruise, 300 for time
1:00 rest between rounds, check HR
Finish up with 20 x 75 @ 1:15, all kick:
1-4, 25 with boards, 50 on back- mix up kick but make interval
#5- all kick with boards FAST FOR TIME
Jr. Gold/Senior's-
3 sets of:
4 x 50 swim at 200 Goal Pace @ 1:00
100 easy drill @ 2:00
4 x 50 swim at 200 Goal Pace @ :50
100 easy drill @ 2:00
4 x 50 swim at 200 Goal Pace @ :10 rest
Check HR, then 150 drill/skulling by 25's
Check HR again, then 1:00 rest
Warmdown a bit before you get out. Use your time wisely today and be sure to wash your hands, don't touch your face & stay away from people who are coughing! Keep your chin up about the meets and lets see if we can find an International option, who knows what's out there...Have a great day!
1:00 rest
9 x 75 @ 1:15-
1&2, 25 kick, 50 drill (focus on 4 UDK's)
#3- all kick, desc 1-3 to something juicy!
18 x 50 in sets of 6:
1-3, NO FREE @ :50 (1-2 swim/kick, #3 all swim w/FAST TURN)
4-6, all free @ :40 (4-5 all swim free, #6 all kick choice, HUSTLE)
1:00 rest after #18, check HR, then...
16 x 100 in sets of 4:
1-2, 25 swim NO FREE, 75 kick on back @ 1:30 (1:40 if needed), desc 1-2
#3- all swim free br3 @ 1:10 (1:15 if needed)
#4- all kick FAST for time @ 2:00
Check HR after #16, then 1:00 rest
DISTANCE-
3 sets of (1st & 2nd set are both @ :55 for all 75's and :35 for all 50's; try :50 & :30 in the 3rd set if you'd like)
2 x 75 swim freebr3 @ :50
1 x 50 swim free @ :30
2 x 75 swim free br3 @ :50
1 x 50 swim free @ :30
1 x 450 swim free as follows:
1st round- desc 3 x 150 to what you can, get time for last 150
2nd round, neg split 1st 300 (hand touch), last 150 at/or faster than pace
3rd round, 150 cruise, 300 for time
1:00 rest between rounds, check HR
Finish up with 20 x 75 @ 1:15, all kick:
1-4, 25 with boards, 50 on back- mix up kick but make interval
#5- all kick with boards FAST FOR TIME
Jr. Gold/Senior's-
3 sets of:
4 x 50 swim at 200 Goal Pace @ 1:00
100 easy drill @ 2:00
4 x 50 swim at 200 Goal Pace @ :50
100 easy drill @ 2:00
4 x 50 swim at 200 Goal Pace @ :10 rest
Check HR, then 150 drill/skulling by 25's
Check HR again, then 1:00 rest
Warmdown a bit before you get out. Use your time wisely today and be sure to wash your hands, don't touch your face & stay away from people who are coughing! Keep your chin up about the meets and lets see if we can find an International option, who knows what's out there...Have a great day!
Thursday Morning, March 12, 2020- AM Jr. Gold & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back by 25's
1:00 rest
9 x 75 @ 1:15-
1&2, 25 kick, 50 drill (focus on 4 UDK's)
#3- all kick, desc 1-3 to something juicy!
18 x 50 in sets of 6:
1-3, NO FREE @ :50 (1-2 swim/kick, #3 all swim w/FAST TURN)
4-6, all free @ :40 (4-5 all swim free, #6 all kick choice, HUSTLE)
1:00 rest after #18, check HR, then...
16 x 100 in sets of 4:
1-2, 25 swim NO FREE, 75 kick on back @ 1:30 (1:40 if needed), desc 1-2
#3- all swim free br3 @ 1:10 (1:15 if needed)
#4- all kick FAST for time @ 2:00
Check HR after #16, then 1:00 rest
DISTANCE-
3 sets of:
2 x 75 swim freebr3 @ :50
1 x 50 swim free @ :30
2 x 75 swim free br3 @ :50
1 x 50 swim free @ :30
1 x 450 swim free as follows:
1st round- desc 3 x 150 to what you can, get time for last 150
2nd round, neg split 1st 300 (hand touch), last 150 at/or faster than pace
3rd round, 150 cruise, 300 for time
1:00 rest between rounds, check HR
Finish up with 20 x 75 @ 1:15, all kick:
1-4, 25 with boards, 50 on back- mix up kick but make interval
#5- all kick with boards FAST FOR TIME
Jr. Gold/Senior's-
3 sets of:
4 x 50 swim at 200 Goal Pace @ 1:00
100 easy drill @ 2:00
4 x 50 swim at 200 Goal Pace @ :50
100 easy drill @ 2:00
4 x 50 swim at 200 Goal Pace @ :10 rest
Check HR, then 150 drill/skulling by 25's
Check HR again, then 1:00 rest
Warmdown a bit before you get out. Use your time wisely today and be sure to wash your hands, don't touch your face & stay away from people who are coughing! Check your email later today for updates on a potential meet this weekend with MAKO. Have a great day!
1:00 rest
9 x 75 @ 1:15-
1&2, 25 kick, 50 drill (focus on 4 UDK's)
#3- all kick, desc 1-3 to something juicy!
18 x 50 in sets of 6:
1-3, NO FREE @ :50 (1-2 swim/kick, #3 all swim w/FAST TURN)
4-6, all free @ :40 (4-5 all swim free, #6 all kick choice, HUSTLE)
1:00 rest after #18, check HR, then...
16 x 100 in sets of 4:
1-2, 25 swim NO FREE, 75 kick on back @ 1:30 (1:40 if needed), desc 1-2
#3- all swim free br3 @ 1:10 (1:15 if needed)
#4- all kick FAST for time @ 2:00
Check HR after #16, then 1:00 rest
DISTANCE-
3 sets of:
2 x 75 swim freebr3 @ :50
1 x 50 swim free @ :30
2 x 75 swim free br3 @ :50
1 x 50 swim free @ :30
1 x 450 swim free as follows:
1st round- desc 3 x 150 to what you can, get time for last 150
2nd round, neg split 1st 300 (hand touch), last 150 at/or faster than pace
3rd round, 150 cruise, 300 for time
1:00 rest between rounds, check HR
Finish up with 20 x 75 @ 1:15, all kick:
1-4, 25 with boards, 50 on back- mix up kick but make interval
#5- all kick with boards FAST FOR TIME
Jr. Gold/Senior's-
3 sets of:
4 x 50 swim at 200 Goal Pace @ 1:00
100 easy drill @ 2:00
4 x 50 swim at 200 Goal Pace @ :50
100 easy drill @ 2:00
4 x 50 swim at 200 Goal Pace @ :10 rest
Check HR, then 150 drill/skulling by 25's
Check HR again, then 1:00 rest
Warmdown a bit before you get out. Use your time wisely today and be sure to wash your hands, don't touch your face & stay away from people who are coughing! Check your email later today for updates on a potential meet this weekend with MAKO. Have a great day!
Wednesday, March 11, 2020
Wednesday Afternoon, March 11, 2020- OF/MF written for SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is 25 skulling, then 75 drill/drill/kick on back
1:00 rest
With fins:
4 x 50 @ 1:00- 2 dolphin kicks 1 pull breast- get flat at the end of each stroke/kick on back by 25's
6 x 75 @ 1:20- 25 breast pull with free kick, then 50 choice backstroke drill
8 x 25 drill @ :40- odds are choice fly drill, evens are sit & spin back drill
Check HR & take fins off
4 x 250 @ :15 rest
odds- odd 50's are drill/swim by 25's, even 50's are kick easy/FAST, work the 4 UDK's off the turn
evens- swim IM- 25 fly, 50 back/50 breast- 2 times, neg split the 125's
:30 rest after #4, check HR, then...
9 x 75 @ 1:10 as follows:
#1- 25 swim fly, 50 swim back- FAST TURN, good tempo & easy on the kick
#2- 25 swim back (focus on good tempo, easy on the legs), 50 swim breast- let the kick drive you
#3- 50 swim 50 free br3 with FAST turn, 25 kick FAST- get those legs warmed up
1:00 rest after #9, check HR
Get ready.....
9 rounds of:
1 x 100 swim freestyle br3 @ 1:10 (1:15 if absolutely necessary, but try 1:10 first)
2 x 50 swim at 200 Goal Pace in main race stroke (back or breast)- go 2 rounds @ :50, every third round @ :10 rest)
1 x 50 easy drill (same stroke as 50's Goal Pace)
1:00 rest between sets
You can go the last three rounds all free if you'd like
Warmdown a goodly amount before you get out. Thank your parents for getting you to the pool today & do a great job on your HW tonight. Hopefully this weekend we can get together for a workout. Have a great day!
1:00 rest
With fins:
4 x 50 @ 1:00- 2 dolphin kicks 1 pull breast- get flat at the end of each stroke/kick on back by 25's
6 x 75 @ 1:20- 25 breast pull with free kick, then 50 choice backstroke drill
8 x 25 drill @ :40- odds are choice fly drill, evens are sit & spin back drill
Check HR & take fins off
4 x 250 @ :15 rest
odds- odd 50's are drill/swim by 25's, even 50's are kick easy/FAST, work the 4 UDK's off the turn
evens- swim IM- 25 fly, 50 back/50 breast- 2 times, neg split the 125's
:30 rest after #4, check HR, then...
9 x 75 @ 1:10 as follows:
#1- 25 swim fly, 50 swim back- FAST TURN, good tempo & easy on the kick
#2- 25 swim back (focus on good tempo, easy on the legs), 50 swim breast- let the kick drive you
#3- 50 swim 50 free br3 with FAST turn, 25 kick FAST- get those legs warmed up
1:00 rest after #9, check HR
Get ready.....
9 rounds of:
1 x 100 swim freestyle br3 @ 1:10 (1:15 if absolutely necessary, but try 1:10 first)
2 x 50 swim at 200 Goal Pace in main race stroke (back or breast)- go 2 rounds @ :50, every third round @ :10 rest)
1 x 50 easy drill (same stroke as 50's Goal Pace)
1:00 rest between sets
You can go the last three rounds all free if you'd like
Warmdown a goodly amount before you get out. Thank your parents for getting you to the pool today & do a great job on your HW tonight. Hopefully this weekend we can get together for a workout. Have a great day!
Wednesday Morning, March 11, 2020- PM Jr. Gold, Jr. Silver & Sr. Silver @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill
1:00 rest
With fins,
Big drilling on breaststroke- work on wide press & fast insweep back to the front; get flat at the end of each stroke, looking at the bottom of the pool
16 x 25 @ :40
3- breast pull with dolphin kick
1- FAST UDK as far as you can go on your back
4 sets of:
3 x 25 breast pull with free kick @ :40
1 x 50 kick FAST on back with 4 FAST UDK's, also @ :40
1:00 rest, check HR & take off fins
2 x 300- 50 fist free drill br3, 100 drill/swim choice by 25's
Check HR
KICKING-
4 rounds of:
1 x 50 drill/swim breast @ 1:00
1 x 50 swim/kick breast @ 1:00
1* x 50 kick FAST with boards @ 1:00+
*add 1 x 50 kick in each round
+each 50 that you add is :05 faster than the 50 before it!
After 4th round, get into...
50's kick @ 1:00, 1 easy 1 FAST, add 1 x 50 to the FAST 50's each round until you have to get out.
Warmdown a bit before you get out. Do an excellent job in school today & get excited for RACE DAY tomorrow. Have a great day!
1:00 rest
With fins,
Big drilling on breaststroke- work on wide press & fast insweep back to the front; get flat at the end of each stroke, looking at the bottom of the pool
16 x 25 @ :40
3- breast pull with dolphin kick
1- FAST UDK as far as you can go on your back
4 sets of:
3 x 25 breast pull with free kick @ :40
1 x 50 kick FAST on back with 4 FAST UDK's, also @ :40
1:00 rest, check HR & take off fins
2 x 300- 50 fist free drill br3, 100 drill/swim choice by 25's
Check HR
KICKING-
4 rounds of:
1 x 50 drill/swim breast @ 1:00
1 x 50 swim/kick breast @ 1:00
1* x 50 kick FAST with boards @ 1:00+
*add 1 x 50 kick in each round
+each 50 that you add is :05 faster than the 50 before it!
After 4th round, get into...
50's kick @ 1:00, 1 easy 1 FAST, add 1 x 50 to the FAST 50's each round until you have to get out.
Warmdown a bit before you get out. Do an excellent job in school today & get excited for RACE DAY tomorrow. Have a great day!
Tuesday Afternoon, March 10, 2020- Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- go drill/drill/kick by 25's
1:00 rest
6 x 100 @ 1:45- odds are drill/50 swim (FAST TURN)/drill, evens are all kick desc 1-3
8 x 50 swim @ :50 choice, odds cruise with good DPS, evens swim desc to GP, hold stroke count
Check HR
With 'Chutes, 3 sets of:
6 minutes as follows-
:10 swim build, :10 skulling
:20 swim build to FAST
:20 rest
Come back to the starting end...
1 x 50 swim from a dive, at 200 setup
Go 1 round free, 1 round primary, 1 round choice
Warmdown a bit before you get out. Do an excellent job with your HW tonight & enjoy your time off tomorrow. Have a great day!
1:00 rest
6 x 100 @ 1:45- odds are drill/50 swim (FAST TURN)/drill, evens are all kick desc 1-3
8 x 50 swim @ :50 choice, odds cruise with good DPS, evens swim desc to GP, hold stroke count
Check HR
With 'Chutes, 3 sets of:
6 minutes as follows-
:10 swim build, :10 skulling
:20 swim build to FAST
:20 rest
Come back to the starting end...
1 x 50 swim from a dive, at 200 setup
Go 1 round free, 1 round primary, 1 round choice
Warmdown a bit before you get out. Do an excellent job with your HW tonight & enjoy your time off tomorrow. Have a great day!
Tuesday, March 10, 2020
Tuesday Afternoon, March 10, 2020- OF/MF written for SCY
1 x 600- 300 swim freestyle, 300 reverse IM- go drill/kick on back by 50's
1:00 rest
2 sets of, all @ :10 rest (1st set is free, 2nd set is NO FREE):
1 x 200- drill/skulling by 25's
2 x 150- drill/kick on back (build), focus on 4 FAST UDK's
3 x 100- swim/kick by 50's, desc 1-3 to something JUICY!
No extra rest between rounds, check HR after 2nd set
3* sets of (in 3rd set, everything is @ :50):
4 x 50 swim free with FAST TURNS @ :55
1 x 75 swim free br3 @ :55
4 x 50 swim IM transition @ :55
1 x 75 swim free br3 @ :55
4 x 50 swim/kick on back @ :55
1 x 75 swim free br3 @ :55
Check HR
Pacework, 2 rounds (1 round free, 1 round NO FREE, go back/MF or breast/OF):
4 x 50 swim at 200 GP @ 1:00
1 x 150 drill/skulling by 25's @ :30 rest
8 x 50 swim at 200 GP @ :50- except, #4 is all drill, and #3 & 6 are @ :40
150 easy drill/kick on back by 25's between rounds, then check HR
Finish up with
LONG SWIM- go the following continuously:
100 kick on back/100 swim IM
100 kick on back/200 swim IM
100 kick on back/300 swim IM (75 of each stroke, IM order)
100 kick on back/200 swim IM
100 kick on back/100 swim IM
Check HR
(add 100 to each IM, up to 300, then back down to 100/100).
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for workout tomorrow afternoon. I'll figure out those fees for sectionals tonight & let your mum know. Have a great day!
1:00 rest
2 sets of, all @ :10 rest (1st set is free, 2nd set is NO FREE):
1 x 200- drill/skulling by 25's
2 x 150- drill/kick on back (build), focus on 4 FAST UDK's
3 x 100- swim/kick by 50's, desc 1-3 to something JUICY!
No extra rest between rounds, check HR after 2nd set
3* sets of (in 3rd set, everything is @ :50):
4 x 50 swim free with FAST TURNS @ :55
1 x 75 swim free br3 @ :55
4 x 50 swim IM transition @ :55
1 x 75 swim free br3 @ :55
4 x 50 swim/kick on back @ :55
1 x 75 swim free br3 @ :55
Check HR
Pacework, 2 rounds (1 round free, 1 round NO FREE, go back/MF or breast/OF):
4 x 50 swim at 200 GP @ 1:00
1 x 150 drill/skulling by 25's @ :30 rest
8 x 50 swim at 200 GP @ :50- except, #4 is all drill, and #3 & 6 are @ :40
150 easy drill/kick on back by 25's between rounds, then check HR
Finish up with
LONG SWIM- go the following continuously:
100 kick on back/100 swim IM
100 kick on back/200 swim IM
100 kick on back/300 swim IM (75 of each stroke, IM order)
100 kick on back/200 swim IM
100 kick on back/100 swim IM
Check HR
(add 100 to each IM, up to 300, then back down to 100/100).
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for workout tomorrow afternoon. I'll figure out those fees for sectionals tonight & let your mum know. Have a great day!
Tuesday Afternoon, March 10, 2020- PM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- go drill/kick on back by 50's
1:00 rest
2 sets of, all @ :10 rest (1st set is free, 2nd set is NO FREE):
1 x 200- drill/skulling by 25's
2 x 150- drill/kick on back (build), focus on 4 FAST UDK's
3 x 100- swim/kick by 50's, desc 1-3 to something JUICY!
No extra rest between rounds, check HR after 2nd set
2* sets of:
4 x 50 swim free with FAST TURNS @ :55
1 x 75 swim free br3 @ :55
4 x 50 swim IM transition @ :55
1 x 75 swim free br3 @ :55
4 x 50 swim/kick on back @ :55
1 x 75 swim free br3 @ :55
Check HR
Pacework, at least 2 rounds:
4 x 50 swim at 200 GP @ 1:00/1 x 150 drill/skulling by 25's
8 x 50 swim at 200 GP @ :50- except, #4 is all drill, and #3 & 6 are @ :40
100 easy between rounds.
Finish up with
LONG SWIM- go 100 kick on back/100 swim IM (add 100 to each IM, up to 300, then back down to 100/100).
Warmdown a bit before you get out & do an excellent job with your HW tonight & get excited for our workout tomorrow morning. Have a great day!
1:00 rest
2 sets of, all @ :10 rest (1st set is free, 2nd set is NO FREE):
1 x 200- drill/skulling by 25's
2 x 150- drill/kick on back (build), focus on 4 FAST UDK's
3 x 100- swim/kick by 50's, desc 1-3 to something JUICY!
No extra rest between rounds, check HR after 2nd set
2* sets of:
4 x 50 swim free with FAST TURNS @ :55
1 x 75 swim free br3 @ :55
4 x 50 swim IM transition @ :55
1 x 75 swim free br3 @ :55
4 x 50 swim/kick on back @ :55
1 x 75 swim free br3 @ :55
Check HR
Pacework, at least 2 rounds:
4 x 50 swim at 200 GP @ 1:00/1 x 150 drill/skulling by 25's
8 x 50 swim at 200 GP @ :50- except, #4 is all drill, and #3 & 6 are @ :40
100 easy between rounds.
Finish up with
LONG SWIM- go 100 kick on back/100 swim IM (add 100 to each IM, up to 300, then back down to 100/100).
Warmdown a bit before you get out & do an excellent job with your HW tonight & get excited for our workout tomorrow morning. Have a great day!
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