1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick, drill, drill, skulling by 25's
1:00 rest
With fins:
6 x 25 1/2 ra 1/2 la fly drill @ :35
6 x 25 fly pull with free kick @ :35
9 x 50 as follows:
1&2- swim/kick fly by 25's @ :50
#3- all dolphin kick @ :40
1:00 rest after 9, check HR, then take fins off
Finish up with....
6 x 25 "blow it out the back" drill @ :10 rest
1 x 150 swim fly (build), choice skulling by 25's
1:00 rest, check HR
15 x 75 as follows
1- 25 swim fly, 25 kick FAST on back, 25 kick FAST fly with boards @ 1:25
2- 25 kick breast with boards, 50 breast kick on back (UDK!), @ 1:25
:20 extra rest
3- BROKEN 75 kick: 3 x 25 kick FAST @ :10 rest, all @ 2:30
No rest between sets of 4, check HR after #15
LONG SWIM-
3 times through...
400 IM- 25 fly, 50 back, 75 breast, 100 kick FAST on back (UDK's!), 75 fly, 50 back, 25 breast
300 swim free br 3- 100 cruise, 50 at 1000 pace, 50 cruise, 100 at 1000 pace
150 easy drill/kick on back by 25's before you get out. Do an excellent job with your HW tonight- and with drylands. Get excited to race this weekend. Have a great day!
Tuesday, October 4, 2016
Monday, October 3, 2016
Tuesday, October 4, 2016
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick, drill, drill, skulling by 25's
1:00 rest
With fins:
6 x 25 1/2 ra 1/2 la fly drill @ :35
6 x 25 fly pull with free kick @ :35
9 x 50 as follows:
1&2- swim/kick fly by 25's @ :45
#3- all dolphin kick @ :35
1:00 rest after 9, check HR, then take fins off
Finish up with....
6 x 25 "blow it out the back" drill @ :10 rest
1 x 150 swim fly (build), choice skulling by 25's
1:00 rest, check HR
20 x 75 as follows
1- 25 swim fly, 50 kick FAST on back @ 1:15
2- 25 kick breast on back, 50 breast kick with boards, @ 1:20
:20 extra rest
3- BROKEN 75 kick: 3 x 25 kick FAST @ :10 rest, all @ 2:30
4- 25 kick FAST with boards, 50 kick FAST on back, all @ 1:15
No rest between sets of 4, check HR after #20
LONG SWIM-
3 times through...
400 IM- 25 fly, 50 back, 75 breast, 100 kick FAST on back (UDK's!), 75 fly, 50 back, 25 breast
300 swim free br 3- 100 cruise, 50 at 1000 pace, 50 cruise, 100 at 1000 pace
Until 7:15 a.m., finish up with...
1 x 100 swim/kick in primary stroke @ 1:35
1 x 100 swim IM- last 25 kick free on back, @ 1:25
1 x 100 swim free br 3/5 by 50's @ 1:15
100 easy drill before you get out. Do an excellent job in school today- and with drylands, and get excited to race this weekend. Have a great day!
1:00 rest
With fins:
6 x 25 1/2 ra 1/2 la fly drill @ :35
6 x 25 fly pull with free kick @ :35
9 x 50 as follows:
1&2- swim/kick fly by 25's @ :45
#3- all dolphin kick @ :35
1:00 rest after 9, check HR, then take fins off
Finish up with....
6 x 25 "blow it out the back" drill @ :10 rest
1 x 150 swim fly (build), choice skulling by 25's
1:00 rest, check HR
20 x 75 as follows
1- 25 swim fly, 50 kick FAST on back @ 1:15
2- 25 kick breast on back, 50 breast kick with boards, @ 1:20
:20 extra rest
3- BROKEN 75 kick: 3 x 25 kick FAST @ :10 rest, all @ 2:30
4- 25 kick FAST with boards, 50 kick FAST on back, all @ 1:15
No rest between sets of 4, check HR after #20
LONG SWIM-
3 times through...
400 IM- 25 fly, 50 back, 75 breast, 100 kick FAST on back (UDK's!), 75 fly, 50 back, 25 breast
300 swim free br 3- 100 cruise, 50 at 1000 pace, 50 cruise, 100 at 1000 pace
Until 7:15 a.m., finish up with...
1 x 100 swim/kick in primary stroke @ 1:35
1 x 100 swim IM- last 25 kick free on back, @ 1:25
1 x 100 swim free br 3/5 by 50's @ 1:15
100 easy drill before you get out. Do an excellent job in school today- and with drylands, and get excited to race this weekend. Have a great day!
Monday, October 3, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling by 25's
1:00 rest
2 sets of (1st set all free, 2nd set all in primary stroke NO FREE):
3 x 75 @ 1:25- drill/kick (UDK!)/drill by 25's
1 x 125 @ 2:20- 75 drill/swim/drill, then 50 kick on back easy/FAST by 25's (UDK's!)
No rest between sets, check HR after 2nd set.
4 x 100 IM swim, except last 25 is kick free on back, @ 1:40
4 x 50 drill @ 1:00- 1st 25 is 2 kicks 1 pull breaststroke, 2nd 25 is choice drill
6 x 75 "slide IM" @ 1:15- fly/back/breast (by 25's), then back/breast/free, then breast/free/fly, then free/fly/back, etc...
4 x 50 drill @ 1:00- 1st 25 is 1/2 ra fly drill, 1/2 la fly drill, 2nd 25 is choice drill
9 x 100 swim/kick IM order, desc 1-3's @ 1:50 (@ 2:00 if necessary, but try to stay @ 1:50)-
1-3, fly/back swim, then 50 kick breast/free
4-6, back/breast swim, then 50 kick free/fly by 25's
7-9, swim breast/free, kick is fly/free by 25's
1:00 rest, check HR
Until 6:00 p.m., finish up with...
2 x 75 kick on back desc 1-2 to something juicy @ 1:30
6 x 25 kick with boards as follows:
odds- half FAST breaststroke kick, 1/2 easy choice kick @ :40
evens- all FAST kick @ :25
100 easy drill before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!
1:00 rest
2 sets of (1st set all free, 2nd set all in primary stroke NO FREE):
3 x 75 @ 1:25- drill/kick (UDK!)/drill by 25's
1 x 125 @ 2:20- 75 drill/swim/drill, then 50 kick on back easy/FAST by 25's (UDK's!)
No rest between sets, check HR after 2nd set.
4 x 100 IM swim, except last 25 is kick free on back, @ 1:40
4 x 50 drill @ 1:00- 1st 25 is 2 kicks 1 pull breaststroke, 2nd 25 is choice drill
6 x 75 "slide IM" @ 1:15- fly/back/breast (by 25's), then back/breast/free, then breast/free/fly, then free/fly/back, etc...
4 x 50 drill @ 1:00- 1st 25 is 1/2 ra fly drill, 1/2 la fly drill, 2nd 25 is choice drill
9 x 100 swim/kick IM order, desc 1-3's @ 1:50 (@ 2:00 if necessary, but try to stay @ 1:50)-
1-3, fly/back swim, then 50 kick breast/free
4-6, back/breast swim, then 50 kick free/fly by 25's
7-9, swim breast/free, kick is fly/free by 25's
1:00 rest, check HR
Until 6:00 p.m., finish up with...
2 x 75 kick on back desc 1-2 to something juicy @ 1:30
6 x 25 kick with boards as follows:
odds- half FAST breaststroke kick, 1/2 easy choice kick @ :40
evens- all FAST kick @ :25
100 easy drill before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!
Sunday, October 2, 2016
Monday, October 3, 2016
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling by 25's
1:00 rest
3 sets of:
3 x 75 @ 1:25- drill/kick (UDK!)/drill by 25's
1 x 125 @ 2:30- 75 drill/swim/drill, then 50 kick on back easy/FAST by 25's (UDK's!)
No rest between sets, check HR after 3rd set.
Jr. Gold-
5 x 100 IM swim, except last 25 is kick free on back, @ 1:35
4 x 50 drill @ 1:00- 1st 25 is 2 kicks 1 pull breaststroke, 2nd 25 is choice drill
6 x 75 "slide IM" @ 1:15- fly/back/breast, then back/breast/free, then breast/free/fly, then free/fly/back, etc...
4 x 50 drill @ 1:00- 1st 25 is 1/2 ra fly drill, 1/2 la fly drill, 2nd 25 is choice drill
9 x 100 swim/kick IM order, desc 1-3's @ 1:50
1-3, fly/back swim, then 50 kick breast/free
4-6, back/breast swim, then 50 kick free/fly by 25's
7-9, swim breast/free, kick is fly/free by 25's
1:00 rest, check HR
Sr. Silver-
4 sets of:
1 x 100- choice skulling, then drill/swim/drill by 25's @ 1:45
1 x 25 choice drill in primary stroke @ :40
1* x 25 swim FAST in primary stroke @ :25- add 1 x 25 per round, all @ :25
3 x 50 swim free br 3 @ :40 (odd rounds) or 1 x 150 swim desc the 3 x 50's to FAST in even rounds
:30 rest between sets, check HR after each round.
Until 7:15 a.m., finish up with...
2 x 75 kick on back desc 1-2 to something juicy @ 1:30
6 x 25 kick with boards as follows:
odds- half FAST breaststroke kick, 1/2 easy choice kick @ :45
evens- all FAST kick @ :35 (@ :30 in 2nd round; @ :25 in 3rd round- then go back up if we have time)
100 easy drill before you get out. Do an excellent job in school today & get excited to race this coming weekend. Have a great day!
1:00 rest
3 sets of:
3 x 75 @ 1:25- drill/kick (UDK!)/drill by 25's
1 x 125 @ 2:30- 75 drill/swim/drill, then 50 kick on back easy/FAST by 25's (UDK's!)
No rest between sets, check HR after 3rd set.
Jr. Gold-
5 x 100 IM swim, except last 25 is kick free on back, @ 1:35
4 x 50 drill @ 1:00- 1st 25 is 2 kicks 1 pull breaststroke, 2nd 25 is choice drill
6 x 75 "slide IM" @ 1:15- fly/back/breast, then back/breast/free, then breast/free/fly, then free/fly/back, etc...
4 x 50 drill @ 1:00- 1st 25 is 1/2 ra fly drill, 1/2 la fly drill, 2nd 25 is choice drill
9 x 100 swim/kick IM order, desc 1-3's @ 1:50
1-3, fly/back swim, then 50 kick breast/free
4-6, back/breast swim, then 50 kick free/fly by 25's
7-9, swim breast/free, kick is fly/free by 25's
1:00 rest, check HR
Sr. Silver-
4 sets of:
1 x 100- choice skulling, then drill/swim/drill by 25's @ 1:45
1 x 25 choice drill in primary stroke @ :40
1* x 25 swim FAST in primary stroke @ :25- add 1 x 25 per round, all @ :25
3 x 50 swim free br 3 @ :40 (odd rounds) or 1 x 150 swim desc the 3 x 50's to FAST in even rounds
:30 rest between sets, check HR after each round.
Until 7:15 a.m., finish up with...
2 x 75 kick on back desc 1-2 to something juicy @ 1:30
6 x 25 kick with boards as follows:
odds- half FAST breaststroke kick, 1/2 easy choice kick @ :45
evens- all FAST kick @ :35 (@ :30 in 2nd round; @ :25 in 3rd round- then go back up if we have time)
100 easy drill before you get out. Do an excellent job in school today & get excited to race this coming weekend. Have a great day!
Sunday, October 2, 2016- Junior Gold at Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
With fins:
6 x 25 fly pull with free kick drill @ :35
2 x 100 @ 1:50- 50 fly kick on side (UDK!), 50 "blow it out the back" drill
18 x 25 as follows:
1- ra only fly drill @ :35
2- la only fly drill @ :35
3- swim fly FAST @ :20
1:00 rest, check HR & take off fins.
All in primary stroke, NO FREE:
1 x 100 drill/kick by 50's @ 1:45 (Lanes 1 & 2 @ 2:00)- kick on single 100 drill/kick can be with boards.
1 x 100 swim/kick by 50's @ 1:30 (Lanes 1 & 2 @ 1:40)
1 x 100 drill/kick by 50's @ 1:45 (2:00 for Lanes 1 & 2)
2 x 100 swim/kick by 50's @ 1:40, desc 1-2 (1:50 for Lanes 1 & 2)
1 x 100 drill/kick by 50's @ 1:45 (2:00- 1 & 2)
3 x 100 swim/kick by 50's @ 1:50, desc 1-3 to FAST ((Lanes 1 & 2 @ 2:00)
:30 rest, check HR, then get shnorkels for...
1 x 900 swim free with shnorkels, descend the 300's 1-3 to something juicy! (Lanes 1 & 2, go 1 x 600, descend the 200's 1-3 to juicy!)
1:00 rest, check HR
Finish up with, until 7:30 p.m.,
2 x 75 kick with boards desc 1-2 to all out FAST (target your 100 scy free best time) @ 1:30
1 x 75 @ 1:15- 25 kick with boards (can be free), 50 swim in primary stroke NO FREE (#3) or 4th best stroke NO FREE (#6)
100 easy drill at 7:30 p.m. before you get out. Make sure you're ready for the week ahead at school & get excited to race this coming weekend. Have a great day!
1:00 rest
With fins:
6 x 25 fly pull with free kick drill @ :35
2 x 100 @ 1:50- 50 fly kick on side (UDK!), 50 "blow it out the back" drill
18 x 25 as follows:
1- ra only fly drill @ :35
2- la only fly drill @ :35
3- swim fly FAST @ :20
1:00 rest, check HR & take off fins.
All in primary stroke, NO FREE:
1 x 100 drill/kick by 50's @ 1:45 (Lanes 1 & 2 @ 2:00)- kick on single 100 drill/kick can be with boards.
1 x 100 swim/kick by 50's @ 1:30 (Lanes 1 & 2 @ 1:40)
1 x 100 drill/kick by 50's @ 1:45 (2:00 for Lanes 1 & 2)
2 x 100 swim/kick by 50's @ 1:40, desc 1-2 (1:50 for Lanes 1 & 2)
1 x 100 drill/kick by 50's @ 1:45 (2:00- 1 & 2)
3 x 100 swim/kick by 50's @ 1:50, desc 1-3 to FAST ((Lanes 1 & 2 @ 2:00)
:30 rest, check HR, then get shnorkels for...
1 x 900 swim free with shnorkels, descend the 300's 1-3 to something juicy! (Lanes 1 & 2, go 1 x 600, descend the 200's 1-3 to juicy!)
1:00 rest, check HR
Finish up with, until 7:30 p.m.,
2 x 75 kick with boards desc 1-2 to all out FAST (target your 100 scy free best time) @ 1:30
1 x 75 @ 1:15- 25 kick with boards (can be free), 50 swim in primary stroke NO FREE (#3) or 4th best stroke NO FREE (#6)
100 easy drill at 7:30 p.m. before you get out. Make sure you're ready for the week ahead at school & get excited to race this coming weekend. Have a great day!
Saturday, October 1, 2016
Sunday Morning, October 2, 2016- Sr. Silver
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 25's
1:00 rest
2 sets of:
4 x 75 @ 1:25- 25 catchup free drill, 50 2 kicks 1 pull breaststroke drill (head down, point toesa t the end of each stroke & kick)
1 x 150- 50 swim breaststroke, 25 free kick on back- 2nd 75 faster than the first 75.
:30 rest between sets, check HR after each set.
After 2nd set, check HR then get right into...
1 x 400- 50 drill/swim by 25's your choice- can be free, 50 swim breaststroke- 25 smooth, 25 FROM A DIVE, FAST
1:00 rest, check HR
4 x 50 swim breast/free by 25's @ :55
3 x 50 swim back/breast by 25's @ :55
4 x 50 swim breast/free by 25's @ :50
3 x 50 swim back/breast by 25's @ :45
1:00 rest, check HR.
5 sets of:
2 x 150 kick on back @ 2:45- descend the 3 x 50 1-3 to something FAST- get time on #2
1 x BROKEN 150 kick: 3 x 50 kick FAST @ :10 rest at each 50- can you be faster than you were @ the 2nd 150 kick above???
You can take a minute rest after the 3rd set & check your HR.
Until 8:30 a.m., finish up with...
3 x 50 swim free with Shnorkel @ 1:00, descend 1-3 to what you can- get time on #3
Take shnorkel off...
1 x 50 swim FAST free @ 1:00- can you be faster than 3rd 50 above with shnorkel???
Go 1 x 100 easy drill after every third round.
100 easy choice drill before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. See you on Monday, have a great day!
1:00 rest
2 sets of:
4 x 75 @ 1:25- 25 catchup free drill, 50 2 kicks 1 pull breaststroke drill (head down, point toesa t the end of each stroke & kick)
1 x 150- 50 swim breaststroke, 25 free kick on back- 2nd 75 faster than the first 75.
:30 rest between sets, check HR after each set.
After 2nd set, check HR then get right into...
1 x 400- 50 drill/swim by 25's your choice- can be free, 50 swim breaststroke- 25 smooth, 25 FROM A DIVE, FAST
1:00 rest, check HR
4 x 50 swim breast/free by 25's @ :55
3 x 50 swim back/breast by 25's @ :55
4 x 50 swim breast/free by 25's @ :50
3 x 50 swim back/breast by 25's @ :45
1:00 rest, check HR.
5 sets of:
2 x 150 kick on back @ 2:45- descend the 3 x 50 1-3 to something FAST- get time on #2
1 x BROKEN 150 kick: 3 x 50 kick FAST @ :10 rest at each 50- can you be faster than you were @ the 2nd 150 kick above???
You can take a minute rest after the 3rd set & check your HR.
Until 8:30 a.m., finish up with...
3 x 50 swim free with Shnorkel @ 1:00, descend 1-3 to what you can- get time on #3
Take shnorkel off...
1 x 50 swim FAST free @ 1:00- can you be faster than 3rd 50 above with shnorkel???
Go 1 x 100 easy drill after every third round.
100 easy choice drill before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. See you on Monday, have a great day!
Saturday, October 1, 2016- Junior Gold at CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/swim/drill by 25's
1:00 rest
5* x 150 @ :10 rest as follows:
25 ra2 la2 free drill
50 kick on back (UDK!) negative split
75 drill/drill/swim build to FAST by 25's
*1st & 3rd 150's can be all free
2nd & 5th 150's are primary stroke NO FREE
4th 150 is in 4th best stroke NO FREE
1:00 rest, check HR
4 sets of:
1 x 125 IM- 75 swim IM, 50 kick on back (UDK!)- kick is breast/free by 25's @ 1:50 (2:10)
1 x 175 swim free br3 or back (UDK!) @ 2:10 (2:30)- go 100 smooth & strong, 75 giddyup!
No rest between sets, check HR after 4th set.
Everybody together...
24 x 50 kick @ 1:00- 1 easy choice, 1 FAST- keep track of your times!
Go 6 x 50 on back, 6 x 50 with boards- one kick for all 6
1:00 rest after #24, check HR
TEST SET: 1 x 400 kick FAST for time, get your time!
Check HR
Until 10 a.m., finish up with...
150 swim free with shnorkel (desc 50's 1-3), 50 choice skulling (WITH SHNORKEL!)
100 easy drill before you get out. Do an excellent job with drylands & your HW today, get excited for the meet next weekend. Have a great day!
1:00 rest
5* x 150 @ :10 rest as follows:
25 ra2 la2 free drill
50 kick on back (UDK!) negative split
75 drill/drill/swim build to FAST by 25's
*1st & 3rd 150's can be all free
2nd & 5th 150's are primary stroke NO FREE
4th 150 is in 4th best stroke NO FREE
1:00 rest, check HR
4 sets of:
1 x 125 IM- 75 swim IM, 50 kick on back (UDK!)- kick is breast/free by 25's @ 1:50 (2:10)
1 x 175 swim free br3 or back (UDK!) @ 2:10 (2:30)- go 100 smooth & strong, 75 giddyup!
No rest between sets, check HR after 4th set.
Everybody together...
24 x 50 kick @ 1:00- 1 easy choice, 1 FAST- keep track of your times!
Go 6 x 50 on back, 6 x 50 with boards- one kick for all 6
1:00 rest after #24, check HR
TEST SET: 1 x 400 kick FAST for time, get your time!
Check HR
Until 10 a.m., finish up with...
150 swim free with shnorkel (desc 50's 1-3), 50 choice skulling (WITH SHNORKEL!)
100 easy drill before you get out. Do an excellent job with drylands & your HW today, get excited for the meet next weekend. Have a great day!
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