1 x 800- 300 swim free/200 kick on back (UDK!)/300 reverse IM drill
1:00 rest
3 sets of:
1 x 125 @ 2:15- odd 25's choice drill, even 25's kick build
3 x 25 @ :45- FAST UDK as far as you can, then kick on back with arms toward ceiling
No rest between sets, check HR after 3rd set
1:00 rest
A wee bit of kicking...
36 x 100 kick in sets of 3 as follows:
1- 1st & last 25's kick FAST with boards, middle 50 choice- all @ 1:45
2- middle 50 kick FAST on back (focus on FAST UDK's to 8y), choice on 1&4 25's
3- all kick BROKEN, different from round to round, but all are filthy FAST!
After every 12th 100...
200 swim FAST, different from round to round
1:00 rest after each 200, check HR
Warmdown a bit before you get out, include some breaststroke kick on your back (really try to loosen up your legs). Do an excellent job in school today and get excited to race this weekend. Have a great day!
Wednesday, March 6, 2019
Tuesday Evening, March 5, 2019- Sr. Silver PM & Sr. Gold @ DS
1 x 800- 300 swim free, 200 kick on back, 300 reverse IM drill
1:00 rest
6 x 100 various drill @ 1:40, but first 25 is fly pull with free kick
9 x 50 as follows:
1-2, kick build to FAST turn & UDK, then drill to the end @ :55
#3- swim free/NO FREE by 25's @ :40
Check HR after #9, then 1:00 rest
Sr. Silver-
18 x 200 from this morning (swim/kick @ 3:00, 4 x 50 @ :10 rest all @ 3:30, then 75 FAST-50 drill- 75 BROKEN- by 200's)
Sr. Gold-
4 sets of:
With 'Chutes, :10 on/:20 off, then :15/:15, then :20/:10, then :15/:15, then :10/:20
6 deep UDK blastoffs (hold streamlines throughout)
2 x 25 swim from a dive FAST feeling easy
:30 rest between sets, check HR
Until 7:30p, finish up with:
7 x 50 @ :55* odds are swim IM transition by 25's, evens are swim/kick choice
Vertical kick set after each round of 7 x 50's
*2nd set of 50's @ :50, 3rd set of 50's @ :45...
Warmdown a bit before you get out. Do an excellent job on your HW tonight and get excited to race this weekend. Have a great day!
1:00 rest
6 x 100 various drill @ 1:40, but first 25 is fly pull with free kick
9 x 50 as follows:
1-2, kick build to FAST turn & UDK, then drill to the end @ :55
#3- swim free/NO FREE by 25's @ :40
Check HR after #9, then 1:00 rest
Sr. Silver-
18 x 200 from this morning (swim/kick @ 3:00, 4 x 50 @ :10 rest all @ 3:30, then 75 FAST-50 drill- 75 BROKEN- by 200's)
Sr. Gold-
4 sets of:
With 'Chutes, :10 on/:20 off, then :15/:15, then :20/:10, then :15/:15, then :10/:20
6 deep UDK blastoffs (hold streamlines throughout)
2 x 25 swim from a dive FAST feeling easy
:30 rest between sets, check HR
Until 7:30p, finish up with:
7 x 50 @ :55* odds are swim IM transition by 25's, evens are swim/kick choice
Vertical kick set after each round of 7 x 50's
*2nd set of 50's @ :50, 3rd set of 50's @ :45...
Warmdown a bit before you get out. Do an excellent job on your HW tonight and get excited to race this weekend. Have a great day!
Tuesday, March 5, 2019
Tuesday Afternoon, March 5, 2019- PM Jr. Gold @ DS
1 x 600- 300/300- include some skulling on your reverse IM
1:00 rest
4 x 100 @ :10 rest- 25 BPK (head still to anchor your bodyline), 50 choice drill, 25 kick (UDK!)
Everybody together...
12 x 75 @ 1:20-
25 drill (IM order by 75), 50 kick (2nd 25 with boards FAST, same kick as 25 drill)
:30 rest, check HR; then...
12 x "out & backs" @ :40- 3 swim/kick, 1 all kick- forward ss at 12 yards
1:00 rest, check HR again
LONG SWIM-
3 times through:
600 as follows:
100 "slide IM"- 25 fly/50 back, 25 breast (25 back, 50 breast, 25 free; #3- 25 breast, 50 free, 25 fly)
100 kick on back- focus on small FAST UDK to 8y, then kick choice build (last 25 swim FAST free)
After 3 rounds...
200 swim freestyle with race pace FAST turns, br 3 throughout
1:00 rest after 3rd time through, check HR
If there is time...
25's from a dive- go 2 primary, 2 choice until 6:00p
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for our our March meets. Have a great day!
1:00 rest
4 x 100 @ :10 rest- 25 BPK (head still to anchor your bodyline), 50 choice drill, 25 kick (UDK!)
Everybody together...
12 x 75 @ 1:20-
25 drill (IM order by 75), 50 kick (2nd 25 with boards FAST, same kick as 25 drill)
:30 rest, check HR; then...
12 x "out & backs" @ :40- 3 swim/kick, 1 all kick- forward ss at 12 yards
1:00 rest, check HR again
LONG SWIM-
3 times through:
600 as follows:
100 "slide IM"- 25 fly/50 back, 25 breast (25 back, 50 breast, 25 free; #3- 25 breast, 50 free, 25 fly)
100 kick on back- focus on small FAST UDK to 8y, then kick choice build (last 25 swim FAST free)
After 3 rounds...
200 swim freestyle with race pace FAST turns, br 3 throughout
1:00 rest after 3rd time through, check HR
If there is time...
25's from a dive- go 2 primary, 2 choice until 6:00p
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for our our March meets. Have a great day!
Tuesday Morning, March 5, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS
1 x 600- 300/300
1:00 rest
4 x 100 @ :10 rest- 25 kick (UDK!), 50 drill primary stroke, 25 skulling
Everybody together:
4 x 75 @ 1:20- 25 BPK, 50 swim/drill (build to FAST TURN)
9 x 50 in sets of 3-
1-2, kick (UDK to 8y!) build to FAST back turn, then choice drill, @ :50
#3, swim free/NO FREE by 25's @ :40
Check HR, then 1:00 rest
Jr. Gold
LONG SWIM-
3 times through:
600 IM as follows
100 slide IM (25 fly, 50 back, 25 breast)
100 kick on back (UDK to 8y!)- except last 25 is swim FAST free br3
After 600...
200 swim free br3 with all FAST TURNS
Check HR after 3rd time through, then get ready for Drylands (until 7a)
Sr. Silver
18 x 200 in sets of 3's as follows:
1- swim/kick, build to FAST turn & breakout, UDK to 8y @ 3:00
2- 4 x 50 @ :10 rest, 1st & 4th 50's are drill, middle 2 are swim at 200 GP @ 3:30
3- 75 swim FAST, get time, 50 drill, 75 BROKEN (3 x 25 @ :10 rest) @ 4:00
Distance
3 sets of 3 x 550 swim desc as follows:
1&3, swim- get time (target best 500scy time plus 1:00 on 3rd 550); #1 can be pull, @ :20 rest
#2- 100's at pace @ 1:40/1:30/1:20 (last 50 drill)
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend. Have a great day!
1:00 rest
4 x 100 @ :10 rest- 25 kick (UDK!), 50 drill primary stroke, 25 skulling
Everybody together:
4 x 75 @ 1:20- 25 BPK, 50 swim/drill (build to FAST TURN)
9 x 50 in sets of 3-
1-2, kick (UDK to 8y!) build to FAST back turn, then choice drill, @ :50
#3, swim free/NO FREE by 25's @ :40
Check HR, then 1:00 rest
Jr. Gold
LONG SWIM-
3 times through:
600 IM as follows
100 slide IM (25 fly, 50 back, 25 breast)
100 kick on back (UDK to 8y!)- except last 25 is swim FAST free br3
After 600...
200 swim free br3 with all FAST TURNS
Check HR after 3rd time through, then get ready for Drylands (until 7a)
Sr. Silver
18 x 200 in sets of 3's as follows:
1- swim/kick, build to FAST turn & breakout, UDK to 8y @ 3:00
2- 4 x 50 @ :10 rest, 1st & 4th 50's are drill, middle 2 are swim at 200 GP @ 3:30
3- 75 swim FAST, get time, 50 drill, 75 BROKEN (3 x 25 @ :10 rest) @ 4:00
Distance
3 sets of 3 x 550 swim desc as follows:
1&3, swim- get time (target best 500scy time plus 1:00 on 3rd 550); #1 can be pull, @ :20 rest
#2- 100's at pace @ 1:40/1:30/1:20 (last 50 drill)
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend. Have a great day!
Monday, March 4, 2019
Monday Afternoon, March 4, 2019- PM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- all kick on back (UDK's!)
1:00 rest
3 x 150 @ :15 rest, drill/swim by 25's (go free/primary NO FREE/choice by 150's)
15 x 50 in sets of 3 as follows:
1-2, swim/kick on back by 25's, desc 1-2 to what you can
#3- all kick with boards (if you miss interval, go next round on back)
Start with 1st 3 @ 1:00, each round of 3 gets :05 faster (last round @ :40 will be tough!)
1:00 rest after #15, check HR
4 sets of (5 if we can swing it):
4 x 100 as follows-
odds- kick on back, except 3rd 25 is swim in primary stroke NO FREE
evens- all kick with boards, FAST
1st 2 x 100 @ 1:45 (1:50 if needed), last 2 x 100 @ 1:35 (1:40 if needed)
1 x 150 swim free br 3 as follows (by 50's): 200 setup/build kick/kick FAST
When everybody has finished...
1 x 100 BROKEN kick- different from round to round, all @ :10 rest (1st round is 2 x 50), @ 3:00
No extra rest between sets.
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for our meets this month. Have a great day!
1:00 rest
3 x 150 @ :15 rest, drill/swim by 25's (go free/primary NO FREE/choice by 150's)
15 x 50 in sets of 3 as follows:
1-2, swim/kick on back by 25's, desc 1-2 to what you can
#3- all kick with boards (if you miss interval, go next round on back)
Start with 1st 3 @ 1:00, each round of 3 gets :05 faster (last round @ :40 will be tough!)
1:00 rest after #15, check HR
4 sets of (5 if we can swing it):
4 x 100 as follows-
odds- kick on back, except 3rd 25 is swim in primary stroke NO FREE
evens- all kick with boards, FAST
1st 2 x 100 @ 1:45 (1:50 if needed), last 2 x 100 @ 1:35 (1:40 if needed)
1 x 150 swim free br 3 as follows (by 50's): 200 setup/build kick/kick FAST
When everybody has finished...
1 x 100 BROKEN kick- different from round to round, all @ :10 rest (1st round is 2 x 50), @ 3:00
No extra rest between sets.
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for our meets this month. Have a great day!
Monday Morning, March 4, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS
1 x 600- 300 swim freestyle/300 reverse IM- all kick on back, focus on UDK's!
1:00 rest
3 x 200 @ :15 rest- drill/swim by 25's; go free/primary/choice by 200's
1:00 rest, check HR
15 x 50 in sets of as follows:
1-2, swim/kick by 25's desc 1-2
#3- all kick FAST, go on back if you miss the interval with the boards
1st 3 x 50 @ 1:00 (Jr. Gold @ 1:05), each round of 3 x 50 gets :05 faster! Who can make 3 @ :35?!?
1:00 rest, check HR
6 x 50 kick desc 1-2's @ 1:00, get avg time for even 50's
Check HR
MYSTERY SET!!
Guess it and you don't have to do it...
The Mystery Set was:
6 sets of...
4 x 100 (1-2 @ 1:40, 3-4 @ 1:30):
Odds are kick on back, except 3rd 25 is swim in primary stroke NO FREE
Evens kick with boards, make the interval; then...
1 x 150 swim free with shnorkels @ 2:20- 200 setup/build kick/JUICY KICK- by 50's
BROKEN 100 KICK: different by round, always @ 3:00
No extra rest between sets, check HR after each Broken 100
Warmdown a bit before you get out (6 x 50 speed play @ 1:05). Do an excellent job in school today and get excited to race this weekend. Have a great day!
1:00 rest
3 x 200 @ :15 rest- drill/swim by 25's; go free/primary/choice by 200's
1:00 rest, check HR
15 x 50 in sets of as follows:
1-2, swim/kick by 25's desc 1-2
#3- all kick FAST, go on back if you miss the interval with the boards
1st 3 x 50 @ 1:00 (Jr. Gold @ 1:05), each round of 3 x 50 gets :05 faster! Who can make 3 @ :35?!?
1:00 rest, check HR
6 x 50 kick desc 1-2's @ 1:00, get avg time for even 50's
Check HR
MYSTERY SET!!
Guess it and you don't have to do it...
The Mystery Set was:
6 sets of...
4 x 100 (1-2 @ 1:40, 3-4 @ 1:30):
Odds are kick on back, except 3rd 25 is swim in primary stroke NO FREE
Evens kick with boards, make the interval; then...
1 x 150 swim free with shnorkels @ 2:20- 200 setup/build kick/JUICY KICK- by 50's
BROKEN 100 KICK: different by round, always @ 3:00
No extra rest between sets, check HR after each Broken 100
Warmdown a bit before you get out (6 x 50 speed play @ 1:05). Do an excellent job in school today and get excited to race this weekend. Have a great day!
Sunday, March 3, 2019
Saturday Morning, March 2, 2019- Combined Jr. Gold @ DS
1 x 600- 300/300, mix up the IM
1:00 rest
16 x 50 in sets of 4 as follows:
1- all drill (choice) @ 1:00
2&3- kick on back neg split @ :50, focus on UDK's to 8y (Lanes 1&2 @ :55)
#4- all kick with boards @ :40- hustle to make the interval! (Lanes 1&2 @ :50)
Change strokes throughout if you'd like (after sets of 4)
1:00 rest after #16, check HR
12 x 75 IM, each 75 is 25 kick with boards, 50 swim- but the order changes by 25's throughout:
1- fly/back/breast
2- back/breast/free
3- breast/free/fly
4- free/fly/back
5- fly/back/breast
Etc...to #12
1-6 @ 1:15
7-12 @ 1:10
(Lanes 1&2- go 6 @ 1:20 & 6 @ 1:10)
Check HR after #12, then get right into...
150 drill/skulling by 25's
1:00 rest
TEST SET:
3 x 350 IM @ 5:30 desc 1-3, #3 in 2 groups from a dive
75 swim of each stroke (IM order), then 50 kick free with boards
Until 10a, finish up with...
125's as follows:
1&2 @ 1:55- odd 25's swim, even 25's kick on back, focus on UDK's & desc 1-2 (L1&2 @ 2:05)
#3- all swim free br 3 @ 1:25 (#3), 1:20 (#6) or 1:15 (#9); Lanes 1&2 go @ 1:40, 1:35 & 1:30
:30 rest after #9, check HR; then repeat for 18 x 125 total
Check HR again
Warmdown a bit before you get out. Do an excellent job with your HW this weekend - and with drylands today. DON'T FORGET: tomorrow afternoon we're up at Claude Moore (4:30-6p), with yoga afterwards (until 6:30p) so bring a t-shirt & shorts. Have a great day!
1:00 rest
16 x 50 in sets of 4 as follows:
1- all drill (choice) @ 1:00
2&3- kick on back neg split @ :50, focus on UDK's to 8y (Lanes 1&2 @ :55)
#4- all kick with boards @ :40- hustle to make the interval! (Lanes 1&2 @ :50)
Change strokes throughout if you'd like (after sets of 4)
1:00 rest after #16, check HR
12 x 75 IM, each 75 is 25 kick with boards, 50 swim- but the order changes by 25's throughout:
1- fly/back/breast
2- back/breast/free
3- breast/free/fly
4- free/fly/back
5- fly/back/breast
Etc...to #12
1-6 @ 1:15
7-12 @ 1:10
(Lanes 1&2- go 6 @ 1:20 & 6 @ 1:10)
Check HR after #12, then get right into...
150 drill/skulling by 25's
1:00 rest
TEST SET:
3 x 350 IM @ 5:30 desc 1-3, #3 in 2 groups from a dive
75 swim of each stroke (IM order), then 50 kick free with boards
Until 10a, finish up with...
125's as follows:
1&2 @ 1:55- odd 25's swim, even 25's kick on back, focus on UDK's & desc 1-2 (L1&2 @ 2:05)
#3- all swim free br 3 @ 1:25 (#3), 1:20 (#6) or 1:15 (#9); Lanes 1&2 go @ 1:40, 1:35 & 1:30
:30 rest after #9, check HR; then repeat for 18 x 125 total
Check HR again
Warmdown a bit before you get out. Do an excellent job with your HW this weekend - and with drylands today. DON'T FORGET: tomorrow afternoon we're up at Claude Moore (4:30-6p), with yoga afterwards (until 6:30p) so bring a t-shirt & shorts. Have a great day!
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