1 x 600- 300/300- include some kicking on the IM
1:00 rest
Talk about Butterfly:
*Exhale through nose
*Lift & Drop your head to breathe in one motion
*Shoulders & Torso press forward & down to keep the dolphin motion going
3 sets of 12 x 25 (1 or 2 rounds with fins):
1-3, fly drill @ :40 (diff drill from round to round)
#4- all kick FAST on back @ :20 (@ :20 even without fins)
Check HR after #12 after each round
After 3rd set...
12 x 75 @ 1:20- 25 fly swim (build), 25 kick free on back (build), 25 breast kick w/boards FAST
1 x 400-
25 choice drill, 50 kick on back easy/FAST by 25's, last 25 from a dive, go FAST UDK as far as you can, then kick FAST to the end
1:00 rest, check HR
Until 7:30a, finish up with...
3 x "out & backs" kick with boards @ :40 (go 4 @ :45 UDK on stomach in even rounds)
1* x 100 @ 1:45- 25 fly pull with free kick, 75 kick on back (FAST UDK's to the breakout)-
*add 1 x 100 in each round up to 3 (desc), then back down to 1; desc these in the middle rounds 1-2, 1-3, 1-2 again)
Check HR at 7:25a, then...
150 easy drill/skulling by 25's before you get out.
Do an excellent job in school today. Regular workouts next week, but NO WORKOUTS for Sr. Silver the week after that (LCPS Spring Break). Have a great day!
Thursday, April 4, 2019
Wednesday Afternoon, April 3, 2019- PM Jr. Gold @ DS
1 x 600- 300/300- all drill on the IM
1:00 rest
Talk about Backstroke drilling, then
12 x 25 in sets of 3:
1&2- sit & spin back drill @ :40
#3- FAST kick on back (UDK's to 8y!) @ :20
6 x 75 @ 1:20- 25 breast kick on back, 50 fist free br3, then...
Swim as you feel for 10-12 minutes- mix up the drilling & some kicking; then check HR
1:00 rest
3 sets of:
3 x 50 swim @ :55*- fly/free, then back/free, the breast/free by 50's
1 x 150 kick IM order/free by 25's- middle 50 on back (UDK's!), others with boards; get time & desc 1-3
:30 rest between sets
4 sets of:
4 x 25 @ :40 kick with boards-
1-build to FAST
2- 15/10
3- all kick FAST @ :20
4- 15/10
1 x 50 kick FAST for time on back @ 1:00
2 x 25 swim (NO FREE in even rounds) @ :40- build, then 15/10 by 25's
1 x 150 swim desc the 3 x 50 to something JUICY, @ 2:30
No extra rest between sets, check HR when you can.
Warmdown a bit before you get out. Do an excellent job with your HW tonight- make sure the 4thQ is off to a good start. More drilling tomorrow, not the usual Race Day. Please remind your parents about the Drylands Meet&Greet on Saturday. Have a great day!
1:00 rest
Talk about Backstroke drilling, then
12 x 25 in sets of 3:
1&2- sit & spin back drill @ :40
#3- FAST kick on back (UDK's to 8y!) @ :20
6 x 75 @ 1:20- 25 breast kick on back, 50 fist free br3, then...
Swim as you feel for 10-12 minutes- mix up the drilling & some kicking; then check HR
1:00 rest
3 sets of:
3 x 50 swim @ :55*- fly/free, then back/free, the breast/free by 50's
1 x 150 kick IM order/free by 25's- middle 50 on back (UDK's!), others with boards; get time & desc 1-3
:30 rest between sets
4 sets of:
4 x 25 @ :40 kick with boards-
1-build to FAST
2- 15/10
3- all kick FAST @ :20
4- 15/10
1 x 50 kick FAST for time on back @ 1:00
2 x 25 swim (NO FREE in even rounds) @ :40- build, then 15/10 by 25's
1 x 150 swim desc the 3 x 50 to something JUICY, @ 2:30
No extra rest between sets, check HR when you can.
Warmdown a bit before you get out. Do an excellent job with your HW tonight- make sure the 4thQ is off to a good start. More drilling tomorrow, not the usual Race Day. Please remind your parents about the Drylands Meet&Greet on Saturday. Have a great day!
Tuesday, April 2, 2019
Wednesday Morning, April 2019- AM&PM Sr. Silver @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back- by 25's
1:00 rest
2 sets of (1st set IM, 2nd set is 4th best stroke- NO FREE):
3 x 100 @ 1:45- 25 fly pull with free kick, 75 drill/kick/drill by 25's
1 x 150 @ 2:30 swim/kick on back by 25's, desc the 50's 1-3 (1st set go IM order by 50's)
No rest between sets, check HR after 2nd set.
At least 3 rounds of:
1 x 50 swim fly/free by 25's @ :55*
1 x 50 swim back/free by 25's @ :55*
1 x 50 swim breast/free by 25's @ :55*
1 x 50 swim/kick by 25's freestyle @ :55*
3 x 75 kick @ 1:30* desc 1-3; 25 kick with boards, 50 kick on back, small FAST UDK's to 8y
*Interval gets :05 FASTER in each round; if everybody makes it through 3 rounds, try a 4th round @ :40 and the 75's @ 1:15
Check HR after last 75 in each round, but no additional rest between sets (except 1:00 rest after 3rd set).
With boards, finish up with...
(At least three sets of, should get four):
4 x 25 kick as follows:
1- kick with boards build to FAST finish @ :40
2- 15y kick with boards FAST, 10y kick easy
3- all kick FAST with boards @ :20! (Hustle here!)
4- 15y kick with boards FAST, 10y easy kick
1 x 50 kick on back FAST for time @ 1:00- focus on UDK's to 8y
2 x 25 swim @ :40- #1 is build to FAST, #2 is 15 FAST/10 easy
1 x 150 swim (same stroke as 2 x 25's above), descend the 3 x 50 to something JUICY!
1:00 rest between sets, check HR
At 7:15a do a 100 easy drill then get out. Do an excellent job in school today and get excited to race LCM. Have a great day!
1:00 rest
2 sets of (1st set IM, 2nd set is 4th best stroke- NO FREE):
3 x 100 @ 1:45- 25 fly pull with free kick, 75 drill/kick/drill by 25's
1 x 150 @ 2:30 swim/kick on back by 25's, desc the 50's 1-3 (1st set go IM order by 50's)
No rest between sets, check HR after 2nd set.
At least 3 rounds of:
1 x 50 swim fly/free by 25's @ :55*
1 x 50 swim back/free by 25's @ :55*
1 x 50 swim breast/free by 25's @ :55*
1 x 50 swim/kick by 25's freestyle @ :55*
3 x 75 kick @ 1:30* desc 1-3; 25 kick with boards, 50 kick on back, small FAST UDK's to 8y
*Interval gets :05 FASTER in each round; if everybody makes it through 3 rounds, try a 4th round @ :40 and the 75's @ 1:15
Check HR after last 75 in each round, but no additional rest between sets (except 1:00 rest after 3rd set).
With boards, finish up with...
(At least three sets of, should get four):
4 x 25 kick as follows:
1- kick with boards build to FAST finish @ :40
2- 15y kick with boards FAST, 10y kick easy
3- all kick FAST with boards @ :20! (Hustle here!)
4- 15y kick with boards FAST, 10y easy kick
1 x 50 kick on back FAST for time @ 1:00- focus on UDK's to 8y
2 x 25 swim @ :40- #1 is build to FAST, #2 is 15 FAST/10 easy
1 x 150 swim (same stroke as 2 x 25's above), descend the 3 x 50 to something JUICY!
1:00 rest between sets, check HR
At 7:15a do a 100 easy drill then get out. Do an excellent job in school today and get excited to race LCM. Have a great day!
Tuesday Evening, April 2, 2019- Sr. Silver PM @ DS
1 x 600- 300/300- mix up the IM
1:00 rest
2 sets of, all @ :10 rest
1 x 150 drill/kick by 25's
2 x 100 drill /swim by 25's
3 x 50 swim/kick by 25's- swim/kick by 25's, desc 1-3
1st set free, 2nd set primary stroke NO FREE
1:00 rest after 2nd set, check HR
12 x 75 as follows:
2- 25 drill, 50 swim free br3 @ 1:15- FAST TURN
2- 25 drill, 50 swim primary stroke @ 1:25, FAST TURN
2- all kick, 25 with boards, 50 on back desc 1-2 @ 1:40
Check HR after #12
3 x 5 minute swims with shnorkels @ 1:00 rest- keep track of yards, try to increase from 1-3 (desc)
If there is time, work on starts until 7:30p.
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race LCM. Tomorrow morning will be Filthy Kicking Wednesday. Have a great day!
Tuesday Afternoon, April 2, 2019- PM Jr. Gold @ DS
1 x 600- 300/300- mix up the IM
1:00 rest
Talk about freestyle: steady head position, hands in line with shoulders & full (even) hip rotation
6 x 100 @ 2:00- 25 drill, 50 kick on back, 25 drill; odds are free (catchup drill), evens are choice drill in primary stroke
12 x 25 @ :45-
1-2, fist free drill br3
#3- kick on back with arms toward ceiling
6 x 25 @ :50- offside free br every stroke
2 x 300- 25 choice free drill (from drills above), then 50 swim free with FAST turns- @ :10 rest
Finish with...
8 x 100 drill free/primary stroke by 50's, all @ :10 rest
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race LCM. Have a great day!
1:00 rest
Talk about freestyle: steady head position, hands in line with shoulders & full (even) hip rotation
6 x 100 @ 2:00- 25 drill, 50 kick on back, 25 drill; odds are free (catchup drill), evens are choice drill in primary stroke
12 x 25 @ :45-
1-2, fist free drill br3
#3- kick on back with arms toward ceiling
6 x 25 @ :50- offside free br every stroke
2 x 300- 25 choice free drill (from drills above), then 50 swim free with FAST turns- @ :10 rest
Finish with...
8 x 100 drill free/primary stroke by 50's, all @ :10 rest
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race LCM. Have a great day!
Tuesday Morning, April 2, 2019- AM Jr. Gold, AM Sr. Silver @ DS
1 x 600- 300/300
1:00 rest
Welcome to the LCM Season!
3 sets of:
12 x 25 as follows:
1-3, free drill (catchup, fist, offside breathing- by round)
#4- kick on back with arms toward ceiling (STREAMLINED!)
2 x 100 @ 2:00-25 kick on back (FAST UDK's!), 50 swim free with FAST turn, 25 kick on back (FAST UDK's!)
No rest between sets, check HR after each round
5 sets of:
4 x 25 kick with boards @ :40-
1- build to FAST
2- 15 FAST, 10 easy
3*- all kick FAST @ :20
4- 15 FAST, 10 easy
1 x 50 kick on back- focus on FAST UDK's to 8y, @ 1:00
1 x 100 all freestyle drill @ 2:00
No rest between sets., check HR after each round.
After 5th round, Jr. Gold gets out for drylands at the deep end
Sr. Silver, until you have to get out, fo through the following:
4 x "out & backs" @ :40 (go to first red buoy in 1st set, 2nd red buoy in 2nd set, 3rd red buoy in 3rd set- but all @ :40)
1 x 50 kick FAST on back @ 1:00- entire 20 yards at the turn end is underwater
No rest between sets, check HR when you can.
Warmdown a bit before you get out. Do an excellent job in school today (4th quarter!) and get excited for the LCM season & ISCA's. Have a great day!
1:00 rest
Welcome to the LCM Season!
3 sets of:
12 x 25 as follows:
1-3, free drill (catchup, fist, offside breathing- by round)
#4- kick on back with arms toward ceiling (STREAMLINED!)
2 x 100 @ 2:00-25 kick on back (FAST UDK's!), 50 swim free with FAST turn, 25 kick on back (FAST UDK's!)
No rest between sets, check HR after each round
5 sets of:
4 x 25 kick with boards @ :40-
1- build to FAST
2- 15 FAST, 10 easy
3*- all kick FAST @ :20
4- 15 FAST, 10 easy
1 x 50 kick on back- focus on FAST UDK's to 8y, @ 1:00
1 x 100 all freestyle drill @ 2:00
No rest between sets., check HR after each round.
After 5th round, Jr. Gold gets out for drylands at the deep end
Sr. Silver, until you have to get out, fo through the following:
4 x "out & backs" @ :40 (go to first red buoy in 1st set, 2nd red buoy in 2nd set, 3rd red buoy in 3rd set- but all @ :40)
1 x 50 kick FAST on back @ 1:00- entire 20 yards at the turn end is underwater
No rest between sets, check HR when you can.
Warmdown a bit before you get out. Do an excellent job in school today (4th quarter!) and get excited for the LCM season & ISCA's. Have a great day!
Monday, April 1, 2019
Monday, April 1, 2019- PM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is drill/kick on back by 50's
1:00 rest
6 x 175 @ 2:40 as follows (odds free, evens primary stroke):
100 25 drill, 50 swim with FAST turn, 25 drill (all one stroke), then 25 kick FAST TOMBSTONE with boards, then 50 kick on back neg split- focus on UDK's to 8y
12 x 25 in sets of 4 as follows:
1-3 fly drill (different by round) @ :40
#4- FAST dolph kick on back- halfway UDK- @ :20
Check HR, then 1:00 rest
24 x 75 @ 1:20 in sets of 3 as follows:
1- 25 swim fly build to FAST, 50 kick on back (UDK's to 8y)
2- 25 swim in primary stroke (NO FREE) build to FAST, then 50 kick breast/choice with boards
3- swim IM @ 1:10
Check HR after #9, :30 extra rest, then continue
1:00 rest after #24, check HR again
If there is time, work on 2-turn 50's from midpool.
Do an excellent job with your HW tonight- make sure you're ready to start the next quarter tomorrow. Get excited for the LCM season & have a great day!
1:00 rest
6 x 175 @ 2:40 as follows (odds free, evens primary stroke):
100 25 drill, 50 swim with FAST turn, 25 drill (all one stroke), then 25 kick FAST TOMBSTONE with boards, then 50 kick on back neg split- focus on UDK's to 8y
12 x 25 in sets of 4 as follows:
1-3 fly drill (different by round) @ :40
#4- FAST dolph kick on back- halfway UDK- @ :20
Check HR, then 1:00 rest
24 x 75 @ 1:20 in sets of 3 as follows:
1- 25 swim fly build to FAST, 50 kick on back (UDK's to 8y)
2- 25 swim in primary stroke (NO FREE) build to FAST, then 50 kick breast/choice with boards
3- swim IM @ 1:10
Check HR after #9, :30 extra rest, then continue
1:00 rest after #24, check HR again
If there is time, work on 2-turn 50's from midpool.
Do an excellent job with your HW tonight- make sure you're ready to start the next quarter tomorrow. Get excited for the LCM season & have a great day!
Subscribe to:
Posts (Atom)