1 x 600- 300/300, then...
With fins, 3 sets of:
4 x 25 fly drill @ :40- fly pull with free kick in 1st & 3rd sets, your choice drill (fly) in 2nd set
1 x 25 FAST dolph kick (at least halfway underwater) @ :20
No rest between sets, check HR after #15
Take fins off
5 sets of, all @ 2:00
1 x 50 swim fly build to FAST/drill by 25's
:10 rest
1 x 50 swim choice all FAST/drill by 25's
Both 50's @ 2:00, check HR after each round
With fins, finish up with...
9 x 150 swim desc 1-3's @ 2:40- go free/primary/choice by rounds of 3; #3 is all out SMOKING FAST
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for RACE DAY tomorrow. Have a great day!
Friday, September 13, 2019
Thursday Afternoon, September 12, 2019- PM Jr. Gold @ The D
Meet Warmup, then...
RACE DAY!!
Today we went two sets of:
BROKEN 150- 75 swim from a dive, :15 rest, 75 kick (25 on back, 50 with boards)- get time
Get average time from these two swims, then...
1 x 150 swim RACE for time- how close can you get to your time from the Broken 150, within :15? :10?
1 set free, 1 set primary stroke
Warmdown a bit before you get out. Enjoy your day off tomorrow and get excited for Saturday Morning here at the D (don't forget about drylands afterwards). Have a great day!
RACE DAY!!
Today we went two sets of:
BROKEN 150- 75 swim from a dive, :15 rest, 75 kick (25 on back, 50 with boards)- get time
Get average time from these two swims, then...
1 x 150 swim RACE for time- how close can you get to your time from the Broken 150, within :15? :10?
1 set free, 1 set primary stroke
Warmdown a bit before you get out. Enjoy your day off tomorrow and get excited for Saturday Morning here at the D (don't forget about drylands afterwards). Have a great day!
Wednesday, September 11, 2019
Thursday Morning, September 12, 2019- AM Seniors, AM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is reverse IM drill, except 2nd 100 is kick on back
1 x 200 drill/skulling by 25's in primary stroke
1:00 rest
2 sets of:
3 x 25 kick desc 1-3 to FAST @ :40/1 x 50 kick FAST @ :40
3 x 25 kick desc 1-3 to FAST @ :35/1 x 50 kick FAST @ :35
3 x 25 kick desc 1-3 to FAST @ :30/1 x 50 kick FAST @ :30
2 x 200 kick on back desc 1-2 @ 3:30- focus on small FAST UDK's off each turn
In 2nd set, 25's/50's are on back & 200's are with boards
After 2nd set, check HR then get right into...
8 x 50 @ 1:00 in primary stroke- odds are drill, evens are swim dps/FAST TURN/dps
1:00 rest, check HR & fill water bottles
Jr. Gold/Seniors-
5 sets of:
5 x 100 as follows-
1-4, odds are swim FAST off the wall & turns; evens are swim FAST between the flags
#5- swim free br3 (or 4/2) @ 1:05 or 1:10 (Jr. Gold @ 1:15, okay)
2 x 150 swim IM (by 50's, no free) @ 3:00 desc 1-3 to FAST
For sets 1, 3 & 5, 100's 1-4 are primary stroke @ 1:40, for even sets (2&4) 100's are free @ 1:30
Check HR after 2nd 150 in each round
Distance-
1 time through:
3 x 125 @ 1:35/1 x 375 swim FAST, get time
3 x 125 @ 1:30/1 x 375 swim FAST, get time & add up
3 x 125 @ 1:25/1 x 375 swim FAST, get time & add up
3 x 125 @ 1:20/1 x 375 swim FAST, get time & add up for 1500 total
Check HR, 1:00 rest & fill water bottles
Split the lane in 2 groups if necessary...
9 x 50 @ :50- 2 @ pace, 1 drill (pace should be goal pace for mile)
1 x 1500 swim for time- how close can you get to your add-up time above?
50 easy = 5000 set
Warmdown a bit before you get out. Do an excellent job in school today and get excited for RACE DAY tomorrow. Have a great day!
1 x 200 drill/skulling by 25's in primary stroke
1:00 rest
2 sets of:
3 x 25 kick desc 1-3 to FAST @ :40/1 x 50 kick FAST @ :40
3 x 25 kick desc 1-3 to FAST @ :35/1 x 50 kick FAST @ :35
3 x 25 kick desc 1-3 to FAST @ :30/1 x 50 kick FAST @ :30
2 x 200 kick on back desc 1-2 @ 3:30- focus on small FAST UDK's off each turn
In 2nd set, 25's/50's are on back & 200's are with boards
After 2nd set, check HR then get right into...
8 x 50 @ 1:00 in primary stroke- odds are drill, evens are swim dps/FAST TURN/dps
1:00 rest, check HR & fill water bottles
Jr. Gold/Seniors-
5 sets of:
5 x 100 as follows-
1-4, odds are swim FAST off the wall & turns; evens are swim FAST between the flags
#5- swim free br3 (or 4/2) @ 1:05 or 1:10 (Jr. Gold @ 1:15, okay)
2 x 150 swim IM (by 50's, no free) @ 3:00 desc 1-3 to FAST
For sets 1, 3 & 5, 100's 1-4 are primary stroke @ 1:40, for even sets (2&4) 100's are free @ 1:30
Check HR after 2nd 150 in each round
Distance-
1 time through:
3 x 125 @ 1:35/1 x 375 swim FAST, get time
3 x 125 @ 1:30/1 x 375 swim FAST, get time & add up
3 x 125 @ 1:25/1 x 375 swim FAST, get time & add up
3 x 125 @ 1:20/1 x 375 swim FAST, get time & add up for 1500 total
Check HR, 1:00 rest & fill water bottles
Split the lane in 2 groups if necessary...
9 x 50 @ :50- 2 @ pace, 1 drill (pace should be goal pace for mile)
1 x 1500 swim for time- how close can you get to your add-up time above?
50 easy = 5000 set
Warmdown a bit before you get out. Do an excellent job in school today and get excited for RACE DAY tomorrow. Have a great day!
Wednesday Morning, September 11, 2019- PM Sr. Silver, PM Jr. Gold, and Jr. Silver @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- mix it up, your choice
1:00 rest
4 sets of:
4 x 25 kick on back @ :45- focus on UDK's off the wall, then choice kick to the end
1 x 50 kick choice FAST with boards @ 1:10- add 1 x 50 in each round, all FAST
No rest between sets, check HR after 4th round
1 x 300 choice drill (50)/skulling (25); NO FREE on llast 150 for the drilling.
1:00 rest
4 sets of:
2 x 100 swim @ 2:00- 25 swim FAST, 50 drill, 25 swim FAST from a dive
2 x 100 kick @ 2:15- 25 kick FAST with boards, 50 kick on back with FAST backstroke turn, 25 kick FAST with boards
1 x 150 swim, desc 1-2's, even round should be FAST!
1:00 rest between sets, check HR
Until 7:30a, finish up with...
With fins, 24 x 25 @ :40 in sets of 4- the "usual"
Odd rounds of 4 are free, even rounds of 4 are NO FREE
Warmdown a bit before you get out. Do an excellent job in school today and get excited for our "Filthy Kicking Wednesday's." Have a great day!
1:00 rest
4 sets of:
4 x 25 kick on back @ :45- focus on UDK's off the wall, then choice kick to the end
1 x 50 kick choice FAST with boards @ 1:10- add 1 x 50 in each round, all FAST
No rest between sets, check HR after 4th round
1 x 300 choice drill (50)/skulling (25); NO FREE on llast 150 for the drilling.
1:00 rest
4 sets of:
2 x 100 swim @ 2:00- 25 swim FAST, 50 drill, 25 swim FAST from a dive
2 x 100 kick @ 2:15- 25 kick FAST with boards, 50 kick on back with FAST backstroke turn, 25 kick FAST with boards
1 x 150 swim, desc 1-2's, even round should be FAST!
1:00 rest between sets, check HR
Until 7:30a, finish up with...
With fins, 24 x 25 @ :40 in sets of 4- the "usual"
Odd rounds of 4 are free, even rounds of 4 are NO FREE
Warmdown a bit before you get out. Do an excellent job in school today and get excited for our "Filthy Kicking Wednesday's." Have a great day!
Tuesday Afternoon, September 10, 2019- Seniors @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- 75 of each stroke
1:00 rest
All @ :15 rest...
1 x 200- drill/kick by 25's
1 x 150- drill/swim by 25's- build the swim
1 x 100 swim/kick by 50's- neg split each 50
1 x 50 swim- build into FAST TURN and try to hold that speed until the end
Check HR
4 rounds of:
4 x 15M sprints from a dive- get in clean, break out FAST- easy drill to the end and then walk back
1 x 50 swim FAST for time from a dive- same stroke as 15M sprints
Go free/primary/4th best/choice by round
Warmdown a bit before you head upstairs for drylands. Do an excellent job with your HW tonight & enjoy your day off tomorrow morning. SLIM- safe travels to the Convention, enjoy it! Have a great day!
1:00 rest
All @ :15 rest...
1 x 200- drill/kick by 25's
1 x 150- drill/swim by 25's- build the swim
1 x 100 swim/kick by 50's- neg split each 50
1 x 50 swim- build into FAST TURN and try to hold that speed until the end
Check HR
4 rounds of:
4 x 15M sprints from a dive- get in clean, break out FAST- easy drill to the end and then walk back
1 x 50 swim FAST for time from a dive- same stroke as 15M sprints
Go free/primary/4th best/choice by round
Warmdown a bit before you head upstairs for drylands. Do an excellent job with your HW tonight & enjoy your day off tomorrow morning. SLIM- safe travels to the Convention, enjoy it! Have a great day!
Tuesday, September 10, 2019
Tuesday Afternoon, September 10, 2019- Jr. Gold PM
1 x 600- 300 swim freestyle, then 300 reverse IM drill- go kick/drill/drill by 25's
1:00 rest
6 x "Partner 75's," all @ :10 rest, go skulling/drill/swim by 25's; I will explain
8 x 100 odd/evens (swim-kick and all kick), all @ 2:00 with FAST TURNS
Check HR
LONG SWIM-
5 times through:
100 swim freestyle br 3 (or 4/2)
50 kick FAST with boards in primary stroke
100 swim IM (kick last 25 free on back)
50 kick FAST in 4th best stroke with boards
Check HR after 5th time through
With fins, finish up with...
24 x 25 @ :40 in sets of 4- "the usual"
Free in odd sets of 4, NO FREE in even sets of 4
Warmdown a bit before you get out. Do an excellent job with your HW tonight and get excited for morning workout tomorrow. Have a great day!
1:00 rest
6 x "Partner 75's," all @ :10 rest, go skulling/drill/swim by 25's; I will explain
8 x 100 odd/evens (swim-kick and all kick), all @ 2:00 with FAST TURNS
Check HR
LONG SWIM-
5 times through:
100 swim freestyle br 3 (or 4/2)
50 kick FAST with boards in primary stroke
100 swim IM (kick last 25 free on back)
50 kick FAST in 4th best stroke with boards
Check HR after 5th time through
With fins, finish up with...
24 x 25 @ :40 in sets of 4- "the usual"
Free in odd sets of 4, NO FREE in even sets of 4
Warmdown a bit before you get out. Do an excellent job with your HW tonight and get excited for morning workout tomorrow. Have a great day!
Tuesday Morning, September 10, 2019- AM Jr. Gold, AM Sr. Silver & AM Sr. Gold @ The D!
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is kick/drill/drill by 25's
100 rest
4 x 75 w/partner @ :10 rest- 25 skulling, 25 drill, 25 swim dps, freestyle
4 x 75 as above, NO FREESTYLE
Check HR
8 x 100 @ 2:00 as follows:
25 drill, 50 swim (build to FAST TURN & BREAKOUT, then DPS), last 25 kick on back arms TC
Go 2 free, 2 NO FREE
8 x 100 kick @ 1:45/2:00 as follows:
1- all FAST on back, get time
2- 75 FAST 25 easy
3- 50/50
4- 25/75
5-8, back up, but WITH BOARDS: 25/75, 50/50, 75/25, last one all FAST
Check HR, 1:00 rest
Jr. Gold-
LONG SWIM
6 times through:
100 swim IM (kick last 25 free on back)/50 kick FAST primary stroke with boards
100 swim free br 3 or 4/2 (desc 1-3's)/50 kick 4TH BEST STROKE (NO FREE) with boards, FAST
Check HR after 6th times through
With fins, finish up with 24 x 25 @ :40 with fins- "the usual"
Distance-
9 x 450,
odds- swim with choice toys desc (NO FINS)- get time & desc 1-5, all @ 6:00
evens- go 9 x 50 total @ :10 rest, 2 x 50 swim @ pace (pick one pace & stick with it throughout the set, 1 kick (build to FAST TURN)/drill by 25's, all @ 7:00
Seniors-
12 x 200 @ 4:00- 4 free, 4 primary, 4 in 4th best stroke NO FREE
75-50-75, all @ :10 rest
Odds- 75 (kick FAST-drill-drill by 25's), 50 swim at 200 GP, 75 (kick FAST-drill-drill by 25's)
Evens- 75 swim FAST (get time), 50 drill, 75 BROKEN (3 x 25's @ :10 rest)
150 easy drill/skulling by 25's after every 4th round
With fins, finish up with 24 x 25 @ :40 in sets of 4- "the usual"
Warmdown a bit before you get out. Do an excellent job in school today and get excited for our double tonight (with DRYLANDS). Have a great day!
100 rest
4 x 75 w/partner @ :10 rest- 25 skulling, 25 drill, 25 swim dps, freestyle
4 x 75 as above, NO FREESTYLE
Check HR
8 x 100 @ 2:00 as follows:
25 drill, 50 swim (build to FAST TURN & BREAKOUT, then DPS), last 25 kick on back arms TC
Go 2 free, 2 NO FREE
8 x 100 kick @ 1:45/2:00 as follows:
1- all FAST on back, get time
2- 75 FAST 25 easy
3- 50/50
4- 25/75
5-8, back up, but WITH BOARDS: 25/75, 50/50, 75/25, last one all FAST
Check HR, 1:00 rest
Jr. Gold-
LONG SWIM
6 times through:
100 swim IM (kick last 25 free on back)/50 kick FAST primary stroke with boards
100 swim free br 3 or 4/2 (desc 1-3's)/50 kick 4TH BEST STROKE (NO FREE) with boards, FAST
Check HR after 6th times through
With fins, finish up with 24 x 25 @ :40 with fins- "the usual"
Distance-
9 x 450,
odds- swim with choice toys desc (NO FINS)- get time & desc 1-5, all @ 6:00
evens- go 9 x 50 total @ :10 rest, 2 x 50 swim @ pace (pick one pace & stick with it throughout the set, 1 kick (build to FAST TURN)/drill by 25's, all @ 7:00
Seniors-
12 x 200 @ 4:00- 4 free, 4 primary, 4 in 4th best stroke NO FREE
75-50-75, all @ :10 rest
Odds- 75 (kick FAST-drill-drill by 25's), 50 swim at 200 GP, 75 (kick FAST-drill-drill by 25's)
Evens- 75 swim FAST (get time), 50 drill, 75 BROKEN (3 x 25's @ :10 rest)
150 easy drill/skulling by 25's after every 4th round
With fins, finish up with 24 x 25 @ :40 in sets of 4- "the usual"
Warmdown a bit before you get out. Do an excellent job in school today and get excited for our double tonight (with DRYLANDS). Have a great day!
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