After 600 warmup and 4 x 100's, get into the kick set the morning group did this morning.
Do an excellent job with your HW tonight & get excited for tomorrow's LONG SWIM. Have a great day!
Monday, September 9, 2019
Sunday, September 8, 2019
Monday Morning, September 9, 2019- AM @ The D (Sr. G, Sr. S, Jr. G)
Welcome to SCY @ The D! For today, all one workout...
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling by 25's
1:00 rest
4 x 100 @ 1:45- go kick (build)/drill/kick (FAST)/skulling by 25's- focus on 4 UDK's off each wall
Check HR
6 rounds of:
2 x 50 kick on back @ :55, desc 1-2 to what you can (Jr. Gold, kick/swim by 25's- okay)
2 times through, all FAST with boards-
1 x 12.5 dolphin kick @ :25
1 x 25 (with turn) kick free/breast by 25's @ :40
1 x 12.5 kick free back to the wall @ :25
1 x 25 kick build to FAST @ :40 (with boards in odd rounds, on back in even rounds)
1 x 25 kick all out FAST @ :20 (with boards in odd rounds, on back in even rounds)
After odd rounds, check HR then move off the wall for 3 mins vert kick as follows:
:10 choice hands out of water/:10 FAST arms out of water/:10 easy choice, tread water
Check HR after 6th round, then...
3 sets of:
8 x 100 as follows:
1- swim IM @ 1:45* smooth & strong (#1), then FAST (#2)
2- 25 drill/50 swim-kick by 25's FAST/25 drill @ 1:45
3- choice swim, but 3rd 25 is kick on back @ 1:35*
4- swim free br 3 (or 4/2) @ 1:25*
*interval gets :10 FASTER by round
After #8, get right into...
1 x 250 kick as follows:
1st round, 200 IM/:10 rest/50 primary
2nd round, 150 IM/:10 rest/50 primary/:10 rest/50 4th best
3rd round, 100 IM/:10 rest/50 primary/:10 rest/50 4th best/:10 rest/50 choice
Check HR after each 250 kick, then :30 rest between sets
Until 7:30a, finish up with...
With shnorkels & choice buoys and/or paddles:
225's swim free @ :15 rest, descend stroke count throughout (1-2, then 1-3, then 1-4; equals 225); HR should be approx. 150 (140-160) after each 225
Warmdown a bit before you get out. Do an excellent job with school today, get excited for the SCY season here at the D! Have a great day!
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling by 25's
1:00 rest
4 x 100 @ 1:45- go kick (build)/drill/kick (FAST)/skulling by 25's- focus on 4 UDK's off each wall
Check HR
6 rounds of:
2 x 50 kick on back @ :55, desc 1-2 to what you can (Jr. Gold, kick/swim by 25's- okay)
2 times through, all FAST with boards-
1 x 12.5 dolphin kick @ :25
1 x 25 (with turn) kick free/breast by 25's @ :40
1 x 12.5 kick free back to the wall @ :25
1 x 25 kick build to FAST @ :40 (with boards in odd rounds, on back in even rounds)
1 x 25 kick all out FAST @ :20 (with boards in odd rounds, on back in even rounds)
After odd rounds, check HR then move off the wall for 3 mins vert kick as follows:
:10 choice hands out of water/:10 FAST arms out of water/:10 easy choice, tread water
Check HR after 6th round, then...
3 sets of:
8 x 100 as follows:
1- swim IM @ 1:45* smooth & strong (#1), then FAST (#2)
2- 25 drill/50 swim-kick by 25's FAST/25 drill @ 1:45
3- choice swim, but 3rd 25 is kick on back @ 1:35*
4- swim free br 3 (or 4/2) @ 1:25*
*interval gets :10 FASTER by round
After #8, get right into...
1 x 250 kick as follows:
1st round, 200 IM/:10 rest/50 primary
2nd round, 150 IM/:10 rest/50 primary/:10 rest/50 4th best
3rd round, 100 IM/:10 rest/50 primary/:10 rest/50 4th best/:10 rest/50 choice
Check HR after each 250 kick, then :30 rest between sets
Until 7:30a, finish up with...
With shnorkels & choice buoys and/or paddles:
225's swim free @ :15 rest, descend stroke count throughout (1-2, then 1-3, then 1-4; equals 225); HR should be approx. 150 (140-160) after each 225
Warmdown a bit before you get out. Do an excellent job with school today, get excited for the SCY season here at the D! Have a great day!
Saturday Morning, September 7, 2019- Jr. Gold @ Broadlands (LCM)
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
4 x 100 drill-kick on back by 50's- odds free, evens NO FREE, all @ 2:00
Check HR, then...
3 x 5 minute swims @ 1:00 rest- keep track of your distance on each 5 min swim, try to increase the total distance from 1-3
Check HR again
1 x 300- kick on side (FAST UDK's)/skulling by 25's, build the 25 kick to FAST
1:00 rest
3 x 50 kick with boards @ 1:30, desc 1-3 to all out FAST, get time on #3
1 x 100 @ 2:30- kick on back, easy/FAST by 50's, 4 FAST UDK's off each wall
2 x 50 with boards all kick FAST @ 1:30, try to be as fast or faster than #3 on 50's descend
1 x 100 kick on back as above, @ 2:30
3 x 50 kick all FAST with boards @ 1:30- how close can you get to your time on #3 of 50's descend?
1 x 100 kick on back @ 2:30, as above
4 x 50 kick all FAST with boards @ 1:30
1 x 100 kick as above
3 x 50 kick all FAST - as above
1 x 100 kick on back, as above
2 x 50 kick all FAST as above
1 x 100 kick on back as above
1 x 50 kick all out FAST FOR TIME, as above
1 x 100 easy kick/drill by 50's
Check HR before you get out to help with the lanelines.
Do an excellent job with your HW this weekend, don't put it off until Sunday Night. Please help take the lanelines out and remind your parents that I'm having a Q&A until 10a right under the tent next to the SportFair shop. Monday starts our regular indoor schedule, get excited for SCY. Have a great day!
1:00 rest
4 x 100 drill-kick on back by 50's- odds free, evens NO FREE, all @ 2:00
Check HR, then...
3 x 5 minute swims @ 1:00 rest- keep track of your distance on each 5 min swim, try to increase the total distance from 1-3
Check HR again
1 x 300- kick on side (FAST UDK's)/skulling by 25's, build the 25 kick to FAST
1:00 rest
3 x 50 kick with boards @ 1:30, desc 1-3 to all out FAST, get time on #3
1 x 100 @ 2:30- kick on back, easy/FAST by 50's, 4 FAST UDK's off each wall
2 x 50 with boards all kick FAST @ 1:30, try to be as fast or faster than #3 on 50's descend
1 x 100 kick on back as above, @ 2:30
3 x 50 kick all FAST with boards @ 1:30- how close can you get to your time on #3 of 50's descend?
1 x 100 kick on back @ 2:30, as above
4 x 50 kick all FAST with boards @ 1:30
1 x 100 kick as above
3 x 50 kick all FAST - as above
1 x 100 kick on back, as above
2 x 50 kick all FAST as above
1 x 100 kick on back as above
1 x 50 kick all out FAST FOR TIME, as above
1 x 100 easy kick/drill by 50's
Check HR before you get out to help with the lanelines.
Do an excellent job with your HW this weekend, don't put it off until Sunday Night. Please help take the lanelines out and remind your parents that I'm having a Q&A until 10a right under the tent next to the SportFair shop. Monday starts our regular indoor schedule, get excited for SCY. Have a great day!
Friday, September 6, 2019
Friday Afternoon, September 6, 2019- Jr. Gold @ Brodlands (LCM)
1 x 600- 300 swim freestyle, 200 reverse IM, 100 kick on back (UDK's!)
1:00 rest
With fins, 4*sets of:
3 x 30 backstroke drill @ :50 (3ra 3la in 1st & 2nd sets; sit&spin in 3rd & 4th sets)
1 x 75 @ 1:30- go 25 swim build to FAST TURN & breakout, then 25 kick FAST, last 25 choice drill
1 x 100 swim backstroke @ 1:45, get time and desc 1-4; check HR after each 100
No extra rest between sets
*NO FINS for 4th set
After 4th set, check HR and get right into the following:
1 x 300- 50 choice drill, 25 choice skulling (feel H2O on hands & forearms on the skulling)
NO FREE on the last 150 of this 300
1:00 rest, check HR again.
16 100 in sets of 4 as follows:
1&2- swim backstroke/breaststroke by 50's @ 2:00, desc 1-2 (@ 1:50 in 4th round, use fins if needed)
#3, all swim free br 3/5 by 50's @ 1:30 (Lane 1 @ 1:40); go @ 1:25 or 1:35 in 4th round
#4, all kick with boards (odd rounds straight kick @ 2:30; 2nd round is BROKEN, 25/50/25 all @ :10 rest. 4th round is 2 x 50 @ :15 rest). This kick is always FAST
If there is time...
Fly drilling with fins (different drill after every 5 x 50)
Warmdown a bit before you get out. Remind your parents that Drylands will start next Saturday, September 14; the team outfitter (SportFair) will be here today and tomorrow morning; and I'll be having a quick meeting for any parents who can make it tomorrow morning after workout. Get excited for our last LCM workout tomorrow morning. Have a great day!
1:00 rest
With fins, 4*sets of:
3 x 30 backstroke drill @ :50 (3ra 3la in 1st & 2nd sets; sit&spin in 3rd & 4th sets)
1 x 75 @ 1:30- go 25 swim build to FAST TURN & breakout, then 25 kick FAST, last 25 choice drill
1 x 100 swim backstroke @ 1:45, get time and desc 1-4; check HR after each 100
No extra rest between sets
*NO FINS for 4th set
After 4th set, check HR and get right into the following:
1 x 300- 50 choice drill, 25 choice skulling (feel H2O on hands & forearms on the skulling)
NO FREE on the last 150 of this 300
1:00 rest, check HR again.
16 100 in sets of 4 as follows:
1&2- swim backstroke/breaststroke by 50's @ 2:00, desc 1-2 (@ 1:50 in 4th round, use fins if needed)
#3, all swim free br 3/5 by 50's @ 1:30 (Lane 1 @ 1:40); go @ 1:25 or 1:35 in 4th round
#4, all kick with boards (odd rounds straight kick @ 2:30; 2nd round is BROKEN, 25/50/25 all @ :10 rest. 4th round is 2 x 50 @ :15 rest). This kick is always FAST
If there is time...
Fly drilling with fins (different drill after every 5 x 50)
Warmdown a bit before you get out. Remind your parents that Drylands will start next Saturday, September 14; the team outfitter (SportFair) will be here today and tomorrow morning; and I'll be having a quick meeting for any parents who can make it tomorrow morning after workout. Get excited for our last LCM workout tomorrow morning. Have a great day!
Thursday, September 5, 2019
Thursday Afternoon, September 5, 2019- Jr. Gold @ Broadlands (LCM)
1 x 600- 300 swim free, 200 reverse IM drill, 100 kick on back (UDK's!)
1:00 rest
2 sets of:
4 x 50 ra2 la2 free drill @ 1:10, except #3 is all kick on back build to FAST; UDK's past flags
3 x 150 @ 3:10- drill/kick/drill- desc the 3 x 50's kick 1-3 to FAST
1 x 250 swim, except middle 50 is kick choice; 2nd 100 is faster than 1st 100
Check HR after each round. 2nd set is NO FREE
18 x 50 as follows:
1- always drill @ 1:10
2- always kick on back build, focus on small FAST UDK's past the flags, @ 1:20
3- kick FAST with boards @ 1:00
Drill and kick will change every every 6 x 50, start with breaststroke
No rest between rounds of 6
Finish up with...
100's desc 1-3 as follows:
1-2, swim kick by 50's (different from round to round) @ 2:10
#3, all kick FAST with boards, also @ 2:10
Check HR after 100 kick FAST
Warmdown a bit before you get out. Do an excellent job with your HW tonight and remind your parents about Drylands starting on the 14th. Have a great day!
1:00 rest
2 sets of:
4 x 50 ra2 la2 free drill @ 1:10, except #3 is all kick on back build to FAST; UDK's past flags
3 x 150 @ 3:10- drill/kick/drill- desc the 3 x 50's kick 1-3 to FAST
1 x 250 swim, except middle 50 is kick choice; 2nd 100 is faster than 1st 100
Check HR after each round. 2nd set is NO FREE
18 x 50 as follows:
1- always drill @ 1:10
2- always kick on back build, focus on small FAST UDK's past the flags, @ 1:20
3- kick FAST with boards @ 1:00
Drill and kick will change every every 6 x 50, start with breaststroke
No rest between rounds of 6
Finish up with...
100's desc 1-3 as follows:
1-2, swim kick by 50's (different from round to round) @ 2:10
#3, all kick FAST with boards, also @ 2:10
Check HR after 100 kick FAST
Warmdown a bit before you get out. Do an excellent job with your HW tonight and remind your parents about Drylands starting on the 14th. Have a great day!
Wednesday, September 4, 2019
Wednesday Afternoon, September 4, 2019- Jr. Gold @ Broadlands (LCM)
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on your back (UDK's!)
1:00 rest
With boards where noted, 3 sets of:
3 x 50 kick with boards @ 1:10, all partner kick:
1- build
2- 25M FAST, 25M easy
3- all FAST
1 x 100 kick BIG NEG SPLIT kick on back @ 2:30
2 x 100 swim/kick on back desc 1-2 @ 2:00
1 set free, then 1 set primary stroke, last set is 4th best stroke NO FREE
1:00 rest between sets to check your HR
With shnorkels & buoys:
20 x 50 pull free, 3 @ :55, 1 @ :45, 1 BREAST PULL WITH DOLPHIN KICK @ 1:10
With fins, fly drilling by 25's (sets of 6 x 25, different drills after each 6)
War,down before you get out. Do an excellent job with your HW and get excited for the SCY season. Have a great day!
1:00 rest
With boards where noted, 3 sets of:
3 x 50 kick with boards @ 1:10, all partner kick:
1- build
2- 25M FAST, 25M easy
3- all FAST
1 x 100 kick BIG NEG SPLIT kick on back @ 2:30
2 x 100 swim/kick on back desc 1-2 @ 2:00
1 set free, then 1 set primary stroke, last set is 4th best stroke NO FREE
1:00 rest between sets to check your HR
With shnorkels & buoys:
20 x 50 pull free, 3 @ :55, 1 @ :45, 1 BREAST PULL WITH DOLPHIN KICK @ 1:10
With fins, fly drilling by 25's (sets of 6 x 25, different drills after each 6)
War,down before you get out. Do an excellent job with your HW and get excited for the SCY season. Have a great day!
Tuesday, September 3, 2019
Tuesday Afternoon, September 3, 2019- Jr. Gold @ Broadlands (LCM)
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest, put fins on
With fins:
8 x 100 @ 3:00-
50 2 dolphins kicks 1 pull breast drill; :20 FAST vertical dolphin kick (streamlined!), 50 ra2la2 free drill
Check HR and then take fins off
8 x 75- 25 2 breast kicks 1 pull, 25 swim breaststroke with FAST TURN & pullout, then last 25 kick FAST free with head out, all @ 1:45
6 x 100 @ 2:00-
35M drill, 15M swim (FAST TURN!), 50 kick on back FAST (UDK's!)
Odds- free
Evens- primary stroke NO FREE
1:00 rest
With boards,
24 x 25 kick in sets of 4 ("the usual") @ :45
3rd & 6th sets of 4 are NO FREESTYLE KICK
Warmdown before you get out. Do an excellent job with your HW tonight and get excited for our BOOT CAMP Week. Have a great day!
1:00 rest, put fins on
With fins:
8 x 100 @ 3:00-
50 2 dolphins kicks 1 pull breast drill; :20 FAST vertical dolphin kick (streamlined!), 50 ra2la2 free drill
Check HR and then take fins off
8 x 75- 25 2 breast kicks 1 pull, 25 swim breaststroke with FAST TURN & pullout, then last 25 kick FAST free with head out, all @ 1:45
6 x 100 @ 2:00-
35M drill, 15M swim (FAST TURN!), 50 kick on back FAST (UDK's!)
Odds- free
Evens- primary stroke NO FREE
1:00 rest
With boards,
24 x 25 kick in sets of 4 ("the usual") @ :45
3rd & 6th sets of 4 are NO FREESTYLE KICK
Warmdown before you get out. Do an excellent job with your HW tonight and get excited for our BOOT CAMP Week. Have a great day!
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