1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is drill/kick/drill by 25's- build the kick
1:00 rest
3 sets of:
4 x out & backs to 12y @ :40- kick free with boards, forward ss, dolph kick back to the wall- except #3 is UDK to 12y, forward ss, then breast kick on back on the surface
3* x 50 swim/kick on back by 25's @ :50, desc 1-3 to what you can
2+ x 50 kick FAST with boards @ :10 rest- get your time, make it FAST
*1st set is free, 2nd set is primary stroke NO FREE, 3rd set is 4th best stroke NO FREE
+2nd set is 3 x 50 kick FAST @ :10 rest, 3rd set is 4 x 50 kick FAST @ :10 rest, add up for total time
1:00 rest between sets, check HR
LONG SWIM-
6 times through:
150 swim free br 3/5/3 (same every time)
100 swim IM (kick last 25, free on back build to FAST)
50 kick FAST for time in primary stroke with boards
No rest between rounds of 6, check HR after 6th time through.
If there is time, until 6:30p...
Work on starts.
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for our meet next weekend. Have a great day!
Thursday, June 6, 2019
Wednesday, June 5, 2019
Wednesday Morning, June 5, 2019- TEAL @ Broadlands (written for LCM)
1 x 600- 300 swim freestyle, 300 reverse IM drill- go drill/drill/kick on back by 25's
1:00 rest
Welcome to Filthy Kicking Wednesday, LONG COURSE-style!
To keep moving, let's start with:
6 x 150 @ :10 rest- 50 kick on back (breast/free by 25's), then 100 drill/50 swim with FAST TURN/drill (odds the last 100 is free, evens the last 100 is primary stroke- NO FREE)
Everybody together...
3 x 200- 100 swim (free/NO FREE by 50's), 100 kick on back (focus on UDK's!) desc 1-3 @ 4:00
8 x 50 - odds free @ :50 (:55), evens are swim NO FREE by 25's (NO BACK on #'s 4&6!) @ 1:00
1:00 rest, check HR
33 x 100 @ 2:00 in sets of 3 (rotate each time through- I'll explain)
1- kick with boards/kick on back by 50's
2- kick on back/kick with boards by 50's- faster than #1
3- swim/kick by 50's (even rounds of 3, NO FREE)- fastest of the bunch!
After every 9 x 100's...
1 x 200 swim free- BIG FAT JUICY NEGATIVE SPLIT!
Check HR & 1:00 rest
Warmdown a bit before you get out. Do an excellent job in school today and get excited for our meet next week. Have a great day!
1:00 rest
Welcome to Filthy Kicking Wednesday, LONG COURSE-style!
To keep moving, let's start with:
6 x 150 @ :10 rest- 50 kick on back (breast/free by 25's), then 100 drill/50 swim with FAST TURN/drill (odds the last 100 is free, evens the last 100 is primary stroke- NO FREE)
Everybody together...
3 x 200- 100 swim (free/NO FREE by 50's), 100 kick on back (focus on UDK's!) desc 1-3 @ 4:00
8 x 50 - odds free @ :50 (:55), evens are swim NO FREE by 25's (NO BACK on #'s 4&6!) @ 1:00
1:00 rest, check HR
33 x 100 @ 2:00 in sets of 3 (rotate each time through- I'll explain)
1- kick with boards/kick on back by 50's
2- kick on back/kick with boards by 50's- faster than #1
3- swim/kick by 50's (even rounds of 3, NO FREE)- fastest of the bunch!
After every 9 x 100's...
1 x 200 swim free- BIG FAT JUICY NEGATIVE SPLIT!
Check HR & 1:00 rest
Warmdown a bit before you get out. Do an excellent job in school today and get excited for our meet next week. Have a great day!
Tuesday, June 4, 2019
Tuesday, June 4, 2019- DISTANCE Workout- written for SCY
1 x 600- 300 swim freestyle, 300 reverse IM drill- go drill/swim/drill by 25's
1:00 rest
8 x 75 @ 1:20-
odds- 50 ra2 la2 free drill, 25 kick on back with arms pointed toward ceiling
evens- 25 kick free head out (keep hands streamlined), 50 choice drill in 4th best stroke (NO FREE or primary stroke)
9 x 50 @ :50- 2 swim free/4th best stroke by 25's, then every 3rd 50 is swim/kick on back choice
9 x 50 in sets of 3:
1-2, swim/kick by 25's choice @ :45 (go @ :50 if needed, but try the 1st 2 x 50 @ :45)
#3- swim free br3 @ :35
1:00 rest, check HR
1 x 450 swim free br3- desc the 150's to what you can @ 6:00
1 x 700 swim free br3- 300 cruise/100 catchup free drill/300 swim strong & smooth
:30 rest, check HR
1 x 450 @ 6:00- swim free br3- desc the 150's to something juicy!
1 x 700 swim free br3- 325 swim (get time)/25 drill free PERFECT/350 swim free, FASTER than your 325 time!
:30 rest, check HR
1 x 450 @ 6:00- swim free br3- desc the 150's to all out FAST
1 x 700 swim free br3- 200 setup, 200 build (hand touch to check time), 300 swim free RACE!
1:00 rest, check HR
If there is time, finish up with...
25's @ :40 in sets of 4- the "Usual!" go 4 free, 4 primary, 4 choice
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race at our meet next weekend. Have a great day!
1:00 rest
8 x 75 @ 1:20-
odds- 50 ra2 la2 free drill, 25 kick on back with arms pointed toward ceiling
evens- 25 kick free head out (keep hands streamlined), 50 choice drill in 4th best stroke (NO FREE or primary stroke)
9 x 50 @ :50- 2 swim free/4th best stroke by 25's, then every 3rd 50 is swim/kick on back choice
9 x 50 in sets of 3:
1-2, swim/kick by 25's choice @ :45 (go @ :50 if needed, but try the 1st 2 x 50 @ :45)
#3- swim free br3 @ :35
1:00 rest, check HR
1 x 450 swim free br3- desc the 150's to what you can @ 6:00
1 x 700 swim free br3- 300 cruise/100 catchup free drill/300 swim strong & smooth
:30 rest, check HR
1 x 450 @ 6:00- swim free br3- desc the 150's to something juicy!
1 x 700 swim free br3- 325 swim (get time)/25 drill free PERFECT/350 swim free, FASTER than your 325 time!
:30 rest, check HR
1 x 450 @ 6:00- swim free br3- desc the 150's to all out FAST
1 x 700 swim free br3- 200 setup, 200 build (hand touch to check time), 300 swim free RACE!
1:00 rest, check HR
If there is time, finish up with...
25's @ :40 in sets of 4- the "Usual!" go 4 free, 4 primary, 4 choice
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race at our meet next weekend. Have a great day!
Tuesday Afternoon, June 4, 2019- TEAL @ CM
1 x 600- 300 swim freestyle, 300 reverse IM drill- go drill/kick on back by 50's
1:00 rest
3 sets of:
1 x 125 drill (odd 25's)/kick on back (even 25's- build) @ 2:10
3 x 25 swim as follows:
1- swim 15y FAST, 10y drill @ :40 ("15/10")
2- all swim build to FAST @ :30
3- all swim FAST @ :20
1 x 50 swim/kick on back by 25's FAST for time @ 1:00 (same stroke as 125/25's)
No rest between sets, check HR
After 3rd set...
2 x 300 @ 5:00- desc the 100's 1-3 to something JUICY:
#1- kick on back (focus on UDK's!), but 2nd 100 is with boards
#2- kick with boards, but 2nd 100 is on back (focus on UDK's!)
1:00 rest, check HR
Until 6:30p, finish up with...
BIG 50's in sets of 12:
3 swim/kick by 25's @ :55, 1 all swim @ :40
3 swim free/NO FREE by 25's @ :50, 1 all swim @ :35
3- all swim free br3 @ :45, 1 swim FAST for time choice @ 1:00
1st set free, 2nd set primary stroke, 3rd set swim 4th best stroke, NO FREE
No extra rest between sets, but check HR after 50 swim FAST at the end of each set.
Warmdown a bit before you get out. Do an excellent job with your HW tonight and get excited for Filthy Kicking Wednesday tomorrow morning at Broadlands. Have a great day!
1:00 rest
3 sets of:
1 x 125 drill (odd 25's)/kick on back (even 25's- build) @ 2:10
3 x 25 swim as follows:
1- swim 15y FAST, 10y drill @ :40 ("15/10")
2- all swim build to FAST @ :30
3- all swim FAST @ :20
1 x 50 swim/kick on back by 25's FAST for time @ 1:00 (same stroke as 125/25's)
No rest between sets, check HR
After 3rd set...
2 x 300 @ 5:00- desc the 100's 1-3 to something JUICY:
#1- kick on back (focus on UDK's!), but 2nd 100 is with boards
#2- kick with boards, but 2nd 100 is on back (focus on UDK's!)
1:00 rest, check HR
Until 6:30p, finish up with...
BIG 50's in sets of 12:
3 swim/kick by 25's @ :55, 1 all swim @ :40
3 swim free/NO FREE by 25's @ :50, 1 all swim @ :35
3- all swim free br3 @ :45, 1 swim FAST for time choice @ 1:00
1st set free, 2nd set primary stroke, 3rd set swim 4th best stroke, NO FREE
No extra rest between sets, but check HR after 50 swim FAST at the end of each set.
Warmdown a bit before you get out. Do an excellent job with your HW tonight and get excited for Filthy Kicking Wednesday tomorrow morning at Broadlands. Have a great day!
Monday, June 3, 2019
Monday Afternoon, June 3, 2019- TEAL @ CM
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back- focus on UDK's!
1:00 rest
8 x 75 @ 1:20 in odds & evens as follows:
odds- 50 2 dolph kicks 1 breast pull drill, 25 dolph kick on side
evens- 25 kick free head out (build), 50 choice drill NO BREASTSTROKE
9 x 50 @ :50 (or :55)-
1- swim breast/free by 25's
2- all swim breast
3- swim/kick on back by 25's, all breaststroke
1:00 rest after #9, check HR
Talk about TEAM CULTURE & what it means to be a good teammate!
MYSTERY SET!!!
Today we did (with your partner) 2 sets of the following:
4 x 50 kick FAST with boards @ 1:10
4 x 50 kick FAST on back @ 1:10
8 x 25 Partner Kick with boards- odds 1/2 FAST 1/2 easy @ :45, evens all FAST @ :25
1st set is all freestyle, 2nd set is NO FREESTYLE
1:00 rest after 2nd set, check HR
With fins, and with your Partner, finish up with...
24 x 25 @ :40- in set sof 4, the "Usual"
Warmdown a bit before you get out. Do an excellent job with your HW tonight and get excited for our workouts this week. Have a great day!
1:00 rest
8 x 75 @ 1:20 in odds & evens as follows:
odds- 50 2 dolph kicks 1 breast pull drill, 25 dolph kick on side
evens- 25 kick free head out (build), 50 choice drill NO BREASTSTROKE
9 x 50 @ :50 (or :55)-
1- swim breast/free by 25's
2- all swim breast
3- swim/kick on back by 25's, all breaststroke
1:00 rest after #9, check HR
Talk about TEAM CULTURE & what it means to be a good teammate!
MYSTERY SET!!!
Today we did (with your partner) 2 sets of the following:
4 x 50 kick FAST with boards @ 1:10
4 x 50 kick FAST on back @ 1:10
8 x 25 Partner Kick with boards- odds 1/2 FAST 1/2 easy @ :45, evens all FAST @ :25
1st set is all freestyle, 2nd set is NO FREESTYLE
1:00 rest after 2nd set, check HR
With fins, and with your Partner, finish up with...
24 x 25 @ :40- in set sof 4, the "Usual"
Warmdown a bit before you get out. Do an excellent job with your HW tonight and get excited for our workouts this week. Have a great day!
Sunday, June 2, 2019
Sunday Morning, June 2, 2019- TEAL @ Broadlands (LCM)
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
12* x 75 as follows:
odds- 50 kick on back (focus on UDK's to 8M), 25 ra2 la2 free drill @ 1:30
evens- 25 choice drill fly or breast, 50 kick on back build to FAST @ 1:30
*Middle 4 x 75 are kick with boards (leave board at the end & drill to mid-pool)
3 x 200 swim/kick by 100's (alternate kick with boards/on back by 50's) desc 1-3 to something JUICY @ 3:45- 100 swim is free/NO FREE by 50's, kick is choice- but same for all 3 x 200's
1:00 rest after #3, check HR
3 sets of:
7 x 50 swim free* br3 @ 50
(*1st round, #'s 3, 5 & 7 are @ :45; 2nd round #'s 3, 5 & 7 are @ :40; 3rd round #'s 3.5 & 7 are swim NO FREE, all @ :50)
3 x 100 swim free/NO FREE by 50's (same stroke for 2nd 50 throughout), desc 1-3 @ 2:00 to what you can (#3 should be FAST)
No extra rest between sets, check HR after last 100 in each round
If there is time, finish up with...
50's kick with boards- 2 @ 1:10, 1 @ 1:00, then 2 @ 1:10, 1 @ :55, then 2 @ 1:10, 1 @ :50- etc...
Warmdown a bit before you get out. Do an excellent job on your HW this weekend- make sure you're ready for the week ahead at school. Wear your sunscreen & drink plenty of water if you're going to be doing your HW outside of doors. Please remind your parents about Coffee here at Broadlands immediately after workout this morning. Tomorrow we're up at CM in the afternoon. Have a great day!
1:00 rest
12* x 75 as follows:
odds- 50 kick on back (focus on UDK's to 8M), 25 ra2 la2 free drill @ 1:30
evens- 25 choice drill fly or breast, 50 kick on back build to FAST @ 1:30
*Middle 4 x 75 are kick with boards (leave board at the end & drill to mid-pool)
3 x 200 swim/kick by 100's (alternate kick with boards/on back by 50's) desc 1-3 to something JUICY @ 3:45- 100 swim is free/NO FREE by 50's, kick is choice- but same for all 3 x 200's
1:00 rest after #3, check HR
3 sets of:
7 x 50 swim free* br3 @ 50
(*1st round, #'s 3, 5 & 7 are @ :45; 2nd round #'s 3, 5 & 7 are @ :40; 3rd round #'s 3.5 & 7 are swim NO FREE, all @ :50)
3 x 100 swim free/NO FREE by 50's (same stroke for 2nd 50 throughout), desc 1-3 @ 2:00 to what you can (#3 should be FAST)
No extra rest between sets, check HR after last 100 in each round
If there is time, finish up with...
50's kick with boards- 2 @ 1:10, 1 @ 1:00, then 2 @ 1:10, 1 @ :55, then 2 @ 1:10, 1 @ :50- etc...
Warmdown a bit before you get out. Do an excellent job on your HW this weekend- make sure you're ready for the week ahead at school. Wear your sunscreen & drink plenty of water if you're going to be doing your HW outside of doors. Please remind your parents about Coffee here at Broadlands immediately after workout this morning. Tomorrow we're up at CM in the afternoon. Have a great day!
Saturday, June 1, 2019
Saturday Morning, June 1, 2019- Teal @ Broadlands (LCM)
1 x 600- 300 swim freestyle, 300 reverse IM- go drill/drill/swim/kick by 25's
1:00 rest
With fins, 9 x 100 @ 1:50 as follows:
1-2, 50 2 dolph kicks 1 pull breast drill, 50 kick on back streamlined- head still & roll hips
#3- all kick, focus on UDK's & desc 1-3
With boards (and fins)-
12 x out&backs @ :45
1-2, breast pull with free kick to the cutout, forward ss, then kick on back arms pointed to sky
3&4, all dolph kick with boards FAST
1:00 rest, check HR & take off fins
1 x 300- 50 2 kicks 1 pull breast drill, 50 swim from a dive- go 25 breast/25 choice
:30 rest, check HR, then...
24 x 100 in sets of 4-
1-2, swim breast/free by 50's desc 1-2 @ 1:35 (1:45)
#3- swim/kick breaststroke, focus on good UDK's off the wall & keep knees at surface to kick @ 2:00
#4- all kick FAST for time with boards, go breast/free by 25's, also @ 2:00
:30 rest to check HR after each round of 8
Finish up with...
50's swim as follows:
2 swim NO FREE @ 1:00 desc 1-2 to what you can
2 free @ :55 with shnorkels & buoys desc
2 swim choice @ :50- if free, use shnorkel
2- swim free br 3 @ :45
1:00 rest after 16/32, etc...
Warmdown a bit before you get out. Do an excellent job with your HW this weekend (and with drylands today, Jr. Gold!), and wear your sunscreen if you have to be outside. Have a great day!
1:00 rest
With fins, 9 x 100 @ 1:50 as follows:
1-2, 50 2 dolph kicks 1 pull breast drill, 50 kick on back streamlined- head still & roll hips
#3- all kick, focus on UDK's & desc 1-3
With boards (and fins)-
12 x out&backs @ :45
1-2, breast pull with free kick to the cutout, forward ss, then kick on back arms pointed to sky
3&4, all dolph kick with boards FAST
1:00 rest, check HR & take off fins
1 x 300- 50 2 kicks 1 pull breast drill, 50 swim from a dive- go 25 breast/25 choice
:30 rest, check HR, then...
24 x 100 in sets of 4-
1-2, swim breast/free by 50's desc 1-2 @ 1:35 (1:45)
#3- swim/kick breaststroke, focus on good UDK's off the wall & keep knees at surface to kick @ 2:00
#4- all kick FAST for time with boards, go breast/free by 25's, also @ 2:00
:30 rest to check HR after each round of 8
Finish up with...
50's swim as follows:
2 swim NO FREE @ 1:00 desc 1-2 to what you can
2 free @ :55 with shnorkels & buoys desc
2 swim choice @ :50- if free, use shnorkel
2- swim free br 3 @ :45
1:00 rest after 16/32, etc...
Warmdown a bit before you get out. Do an excellent job with your HW this weekend (and with drylands today, Jr. Gold!), and wear your sunscreen if you have to be outside. Have a great day!
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