1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
12 x 25 @ :45-
1-2, 2 kicks 1 pull breast drill
3-4, kick on back with 5 FAST UDK off the wall! Make this a habit
Check HR after #12
With boards where necessary, 4 sets of:
2 x 75 kick on back (UDK!) desc 1-2 to what you can @ 1:30
1 x 50 kick FAST with boards @ 1:00
2 x 50 swim/kick on back (by 25's) free in odd sets, breaststroke in even sets- desc 1-2 @ 1:00
1 x 100 kick on back IM order by 25's FAST@ 2:00
Check HR after each 100. After 4th set...
1 x 300 skulling-drill-swim by 25's, drill & swim are in primary stroke NO FREE
1:00 rest, check HR again.
30 x 50 in sets of 6 as follows:
1&2- swim free/primary stroke by 25's @ :55
3&4- swim/kick on back by 25's- all in primary stroke @ 1:00
5- kick on back with 5 FAST UDK's @ 1:10- get time
#6- kick all out FAST for time with boards- :10 rest at the 25, get time- all @ 1:30
Check HR after #6 in each round.
No rest between sets of 6
With shnorkels, finish up with...
1 x 800-
150 swim free- desc the 50's 1-3 with steady head position, even hip rotation, let kick drive you; last 50 in each 200 is kick free on stomach with boards- keep shnorkel on, feel hips rotating.
Check HR
100 easy drill before you get out. Do an excellent job in school today, get excited for a big year in the pool & thank your parents for getting you to workout this morning. Have a great day!
Sunday, September 11, 2016
Saturday, September 10, 2016
Saturday Morning, September 10, 2016- LCM @ Broadlands
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is 50 kick, 25 swim, 25 drill
1:00 rest
With fins:
8 x 50 @ 1:10- 25 drill (different by 2's), 25 fly kick on side, keep head still near surface of h2o
6 x 50 kick @ :55, :50, :45 by 2's on back- middle 2 x 50 with boards; Lane go @ 1:05, 1:00 & :55 by 2's
1:00 rest, check HR & take off fins
With shnorkels, 3 sets of:
4 x 50 freestyle drill @ 1:10 (different drill by round), except #3 is always kick free on belly
1 x 200 swim free, even 50's faster than the odd 50's.
:30 rest between sets, check HR after each set.
Until the end of workout...
BIG KICKING:
4 x 50 kick FAST @ 1:15 with boards-
*add 3 FASTEST 50's together for 150 total, figure average time per 50
* multiply avg 50 time times 2 for 100 total, then...
1 x 100 kick FAST for time on back- how close can you come to your add-up time from the 50's?
100 easy drill before you get out to help with the lanelines. Do an excellent job with your drylands today & don't forget to bring the signed waiver with you to Sport & Health! Regular schedule kicks off on Monday, I'm looking forward to a great year!
1:00 rest
With fins:
8 x 50 @ 1:10- 25 drill (different by 2's), 25 fly kick on side, keep head still near surface of h2o
6 x 50 kick @ :55, :50, :45 by 2's on back- middle 2 x 50 with boards; Lane go @ 1:05, 1:00 & :55 by 2's
1:00 rest, check HR & take off fins
With shnorkels, 3 sets of:
4 x 50 freestyle drill @ 1:10 (different drill by round), except #3 is always kick free on belly
1 x 200 swim free, even 50's faster than the odd 50's.
:30 rest between sets, check HR after each set.
Until the end of workout...
BIG KICKING:
4 x 50 kick FAST @ 1:15 with boards-
*add 3 FASTEST 50's together for 150 total, figure average time per 50
* multiply avg 50 time times 2 for 100 total, then...
1 x 100 kick FAST for time on back- how close can you come to your add-up time from the 50's?
100 easy drill before you get out to help with the lanelines. Do an excellent job with your drylands today & don't forget to bring the signed waiver with you to Sport & Health! Regular schedule kicks off on Monday, I'm looking forward to a great year!
Friday, September 9, 2016
Friday, September 9, 2016- LCM @ Broadlands
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
With fins:
6 x 50 @ 1:10- sit & spin drill to 20M, then swim backstroke with the same stroke rate ("tempo")
3 x 200 as follows:
50 kick free on stomach, 100 swim/drill by 25's all backstroke (drill is 6k - switch), then check the clock & take :10 rest, then swim the last 50 backstroke build to FAST
:20 rest after each 200
Check HR after #3 & take off fins
1:00 rest
4 sets of:
4 x "out & backs" swim/kick (2 somersaults at midpool) @ 1:00 (odd rounds) & :55 (even rounds); NO FREE swim in the third set
2 x 100 swim free/backstroke by 50's, desc 1-2 @ 1:45 (Lane 1 @ 2:00)
No rest between sets, check your HR after 2nd 100 in each set.
If there is time...
CELEBRITY DEATH MATCH!
Apparently, it's Speedsky versus everybody...
100 easy drill before you get out. Do an excellent job with your HW tonight, remember to sign the waiver for drylands tomorrow, and don't forget about buying SNOW SWAG from Sport Fair after workout. Have a great day!
1:00 rest
With fins:
6 x 50 @ 1:10- sit & spin drill to 20M, then swim backstroke with the same stroke rate ("tempo")
3 x 200 as follows:
50 kick free on stomach, 100 swim/drill by 25's all backstroke (drill is 6k - switch), then check the clock & take :10 rest, then swim the last 50 backstroke build to FAST
:20 rest after each 200
Check HR after #3 & take off fins
1:00 rest
4 sets of:
4 x "out & backs" swim/kick (2 somersaults at midpool) @ 1:00 (odd rounds) & :55 (even rounds); NO FREE swim in the third set
2 x 100 swim free/backstroke by 50's, desc 1-2 @ 1:45 (Lane 1 @ 2:00)
No rest between sets, check your HR after 2nd 100 in each set.
If there is time...
CELEBRITY DEATH MATCH!
Apparently, it's Speedsky versus everybody...
100 easy drill before you get out. Do an excellent job with your HW tonight, remember to sign the waiver for drylands tomorrow, and don't forget about buying SNOW SWAG from Sport Fair after workout. Have a great day!
Thursday, September 8, 2016
Thursday, September 8, 2016- LCM @ Broadlands
1 x 600- 300 swim freestyle, 300 reverse IM- each 150 is drill/kick by 25's (2 x reverse 150's IM, NO FREE)
1:00 rest
With fins, 3 sets of:
6 x 25 @ :45 fly drill (different by round, start with fly pull with free kick)
2 x 50 dolphin kick on back (middle round with boards) @ 1:00- hustle here, with 5 FAST UDK!
No rest between sets. Check HR after 3rd set, then take fins off.
6 x 200 @ :15 rest (Lane 1 go 4 x 200, all @ :15 rest)-
50- 25 swim fly build, 25 choice fly drill
100 swim free br 3/5 by 50's- good hip rotation here, finish your stroke
50 kick on back, good UDK's off the wall
Check HR after last 200.
Finish up with...
Sets of 4 x 50's until 6:30 p.m. (repeat the set of 4 until 6:30)-
1&3- swim free br 3 @ :55 (Lane 1 @ 1:05)
#2- swim IM order by 25's (fly/back in 1st set of 4; back/breast in 2nd set of 4; breast/fly in the 3rd set)
#4- all kick FAST choice on back, @ 1:00 (Lane 1 @ 1:10) good UDK's!
100 easy drill before you get out. Do an excellent job with your HW tonight & remind your parents about the dryland waiver for Sport & Health and the chance to buy SNOW swag from Sport Fair here at Broadlands on Friday Afternoon and Saturday Morning. Have a great day!
1:00 rest
With fins, 3 sets of:
6 x 25 @ :45 fly drill (different by round, start with fly pull with free kick)
2 x 50 dolphin kick on back (middle round with boards) @ 1:00- hustle here, with 5 FAST UDK!
No rest between sets. Check HR after 3rd set, then take fins off.
6 x 200 @ :15 rest (Lane 1 go 4 x 200, all @ :15 rest)-
50- 25 swim fly build, 25 choice fly drill
100 swim free br 3/5 by 50's- good hip rotation here, finish your stroke
50 kick on back, good UDK's off the wall
Check HR after last 200.
Finish up with...
Sets of 4 x 50's until 6:30 p.m. (repeat the set of 4 until 6:30)-
1&3- swim free br 3 @ :55 (Lane 1 @ 1:05)
#2- swim IM order by 25's (fly/back in 1st set of 4; back/breast in 2nd set of 4; breast/fly in the 3rd set)
#4- all kick FAST choice on back, @ 1:00 (Lane 1 @ 1:10) good UDK's!
100 easy drill before you get out. Do an excellent job with your HW tonight & remind your parents about the dryland waiver for Sport & Health and the chance to buy SNOW swag from Sport Fair here at Broadlands on Friday Afternoon and Saturday Morning. Have a great day!
Wednesday, September 7, 2016- LCM @ Broadlands
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
NOTE: the workout listed below is what was actually done in a shortened workout due to bad weather at Broadlands...
12 x 50 kick @ 1:15 with boards
1-3, 1/2 kick IM order (by round), 1/2 free kick with forward/backward somersaults at midpool
#4- kick all FAST (same kick as first half of three 50's above)
9 x 100 kick 50 IM order (by sets of 3), 50 free @ 2:20, desc 1-3 to FAST
1:00 rest, check HR
6 x 200 swim @ :15 rest as follows:
50 choice drill NO FREE, 50 swim same stroke, 50 kick on back easy/FAST by 25's choice, 50 skulling
Do an excellent job with your HW tonight & thank your parents for getting you to the pool today. Have a great day!
1:00 rest
NOTE: the workout listed below is what was actually done in a shortened workout due to bad weather at Broadlands...
12 x 50 kick @ 1:15 with boards
1-3, 1/2 kick IM order (by round), 1/2 free kick with forward/backward somersaults at midpool
#4- kick all FAST (same kick as first half of three 50's above)
9 x 100 kick 50 IM order (by sets of 3), 50 free @ 2:20, desc 1-3 to FAST
1:00 rest, check HR
6 x 200 swim @ :15 rest as follows:
50 choice drill NO FREE, 50 swim same stroke, 50 kick on back easy/FAST by 25's choice, 50 skulling
Do an excellent job with your HW tonight & thank your parents for getting you to the pool today. Have a great day!
Friday, September 2, 2016
Tuesday, September 6, 2016- LCM @ Broadlands
Welcome to BOOT CAMP!
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
The theme for the year is: UNDERWATER DOLPHIN KICK...
Learn it, love it, LIVE IT!
With fins:
9 x 50 @ 1:10- breast pull with two dolphin kicks, except #'s 4 & 8 are kick on back (UDK!) @ 50
1 x 250- odd 50's are breast pull with free kick, even 50's choice skulling on stomach
1:00 rest, take fins off
3 sets of:
1 x 50 @ 1:10- 20M swim breaststroke, 30M breast drill (2 kicks 1 pull)
1 x 50 @ 1:10- 30M swim breaststroke, 20M breast drill (2k 1p)
1 x 50 swim breaststroke @ 1:00- build your speed to mid pool & hold it
1 x 50 kick free on back @ 1:00
1 x 100 swim free br 3/5 by 50's @ 1:45- 2nd 50 faster than the first
1 x 150 breaststroke- odd 50's are drill/kick on back by 25's, middle 50 is swim breaststroke build
1:00 rest between sets, check HR
3 sets of:
6 x 50 kick on back (UDK!) @ 1:10- 1/2 breast kick 1/2 free kick, desc 1-2 (middle 2 x 50's with boards)- 3rd set all 50's @ 1:00
2 x 50 swim free with shnorkel @ :10 rest, desc 1-2 to what you can
1:00 rest between sets, check HR
If there is time...
Work on turns (with UDK's!!!) from outside the flags
100 easy drill before you get out to help with the lanelines. Do an excellent job with your HW tonight & get excited for a big year. Have a great day!
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
The theme for the year is: UNDERWATER DOLPHIN KICK...
Learn it, love it, LIVE IT!
With fins:
9 x 50 @ 1:10- breast pull with two dolphin kicks, except #'s 4 & 8 are kick on back (UDK!) @ 50
1 x 250- odd 50's are breast pull with free kick, even 50's choice skulling on stomach
1:00 rest, take fins off
3 sets of:
1 x 50 @ 1:10- 20M swim breaststroke, 30M breast drill (2 kicks 1 pull)
1 x 50 @ 1:10- 30M swim breaststroke, 20M breast drill (2k 1p)
1 x 50 swim breaststroke @ 1:00- build your speed to mid pool & hold it
1 x 50 kick free on back @ 1:00
1 x 100 swim free br 3/5 by 50's @ 1:45- 2nd 50 faster than the first
1 x 150 breaststroke- odd 50's are drill/kick on back by 25's, middle 50 is swim breaststroke build
1:00 rest between sets, check HR
3 sets of:
6 x 50 kick on back (UDK!) @ 1:10- 1/2 breast kick 1/2 free kick, desc 1-2 (middle 2 x 50's with boards)- 3rd set all 50's @ 1:00
2 x 50 swim free with shnorkel @ :10 rest, desc 1-2 to what you can
1:00 rest between sets, check HR
If there is time...
Work on turns (with UDK's!!!) from outside the flags
100 easy drill before you get out to help with the lanelines. Do an excellent job with your HW tonight & get excited for a big year. Have a great day!
Wednesday, August 31, 2016
Friday, September 1, 2016- LCM
1 x 600- 300 swim freestyle, 300 reverse IM- first150 (fly/back/breast by 50's) is drill, 2nd 150 is all kick
1:00 rest
Review freestyle, backstroke & breaststroke drills
Butterfly drills:
6 x 25 fly pull with free kick @ :40
4 x "out & backs" swim fly (forward/backward), then fly kick on back- @ :55
2 x 100 dolphin kick on back @ 2:15, descend 1-2 to something juicy! (NO FINS, with boards in 2nd set).
No rest between sets, check HR throughout the set.
After 2nd set, check HR, then...
6 x 150 @ :10 rest as follows:
odd 50's are always swim/drill fly, by 25's;
2nd 50 is rotating- #1 is swim backstroke; 2nd 150 is swim breaststroke; 3rd is swim freestyle
Check HR after #6
Until 7 a.m., finish up with...
100's swim/kick by 50's- 2 free, 2 NO FREE, descend 1-2 @ :15 rest
100 easy drill before you help take out the lanelines. Do a great job in school today & get excited for afternoon workouts next week. Have a great day!
1:00 rest
Review freestyle, backstroke & breaststroke drills
Butterfly drills:
- Fly pull with free kick;
- 1/2 ra 1/2 la fly (breathing to the front, every stroke);
- "Blow it out the back" drill;
- 3 kicks 1 pull fly
6 x 25 fly pull with free kick @ :40
4 x "out & backs" swim fly (forward/backward), then fly kick on back- @ :55
2 x 100 dolphin kick on back @ 2:15, descend 1-2 to something juicy! (NO FINS, with boards in 2nd set).
No rest between sets, check HR throughout the set.
After 2nd set, check HR, then...
6 x 150 @ :10 rest as follows:
odd 50's are always swim/drill fly, by 25's;
2nd 50 is rotating- #1 is swim backstroke; 2nd 150 is swim breaststroke; 3rd is swim freestyle
Check HR after #6
Until 7 a.m., finish up with...
100's swim/kick by 50's- 2 free, 2 NO FREE, descend 1-2 @ :15 rest
100 easy drill before you help take out the lanelines. Do a great job in school today & get excited for afternoon workouts next week. Have a great day!
Subscribe to:
Posts (Atom)