Meet Warmup, then...
RACE DAY!!
In two groups (heats), we went the following:
150 IM- 75 back & 75 breast, swim "IM" style
150 IM- swim 50 back, 50 breast, 50 free
150 BROKEN: swim 50 back, 50 breast, then 50 kick free with boards- all @ :10 rest
300 drill/drill/skulling by 25's
1:00 rest, then...
100 swim 25 fly, 50 free, 25 kick on back
100 BROKEN: swim as above, with :10 rest at the 50
50 swim for time in primary stroke
300 drill/kick by 50's
Warmdown a bit before you help take out the lanelines. Wear your sunscreen today and drink plenty of water. Sunday Morning at the big pool (Broadlands), 8:30a. Have a great day!
Friday, June 28, 2019
Thursday, June 27, 2019
Thursday Morning, June 27, 2019- TEAL @ Broadlands (LCM)
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back (UDK's to 8M!)
1:00 rest
2 sets of:
3 x 100 @ 2:00- 50 catchup free, 25 2k1p breast drill, 25 choice drill in primary stroke (NO FREE)
8 x 50 @ 1:10*- kick, odds 1/2 FAST 1/2 easy; evens all FAST (*@ 1:00 in 2nd set!)
1 x 200- swim/kick by 50's, BIG JUICY NEGATIVE SPLIT (hand touch at 100 to check time)
:30 rest to check HR between sets
It's time for the...
HOUR* OF POWER!!
("*" just slightly modified...)
We wound up splitting each lane into two groups (one at each end) and kicking FAST for the first half of each 50 with boards, then handing off the board to the partner and drilling the second half (partner was drilling then kicking)
5 of those 50's, then either a 100 kick FAST for time (one side went with boards, far end kicked on back) or a BROKEN 150 kick
Goal was 5-6 rounds, we got into the 4th round before having to break down the pool for SCY.
Warmdown a bit before you help with lanelines. Wear your sunscreen today and drink plenty of water. Tomorrow back up at the OL for RACE DAY. Have a great day!
1:00 rest
2 sets of:
3 x 100 @ 2:00- 50 catchup free, 25 2k1p breast drill, 25 choice drill in primary stroke (NO FREE)
8 x 50 @ 1:10*- kick, odds 1/2 FAST 1/2 easy; evens all FAST (*@ 1:00 in 2nd set!)
1 x 200- swim/kick by 50's, BIG JUICY NEGATIVE SPLIT (hand touch at 100 to check time)
:30 rest to check HR between sets
It's time for the...
HOUR* OF POWER!!
("*" just slightly modified...)
We wound up splitting each lane into two groups (one at each end) and kicking FAST for the first half of each 50 with boards, then handing off the board to the partner and drilling the second half (partner was drilling then kicking)
5 of those 50's, then either a 100 kick FAST for time (one side went with boards, far end kicked on back) or a BROKEN 150 kick
Goal was 5-6 rounds, we got into the 4th round before having to break down the pool for SCY.
Warmdown a bit before you help with lanelines. Wear your sunscreen today and drink plenty of water. Tomorrow back up at the OL for RACE DAY. Have a great day!
Wednesday, June 26, 2019
Wednesday Morning, June 26, 2019- TEAL @ The OL (SCM)
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is drill/drill/skulling by 25's
1:00 rest
12 x 75 in 4 sets of 3 as follows:
1- drill/kick/drill by 25's
2- swim/kick/swim by 25's
3- all kick (can be with boards, but it's all FAST)
1-6 are @ 1:30
7-12 are @ 1:20
1st set of 3 can be free
last set of 3 are NO FREE
After #12, check HR, then...
1 x 300- drill/drill (4th best stroke)/kick FAST on back (UDK's to 8M!)
1:00 rest, check HR again
BIG 125's @ 2:20 as follows-
1- all drill IM (free drill is catchup), last 25 drill is 4th best stroke
2- all swim IM, last 25 kick free on back
3- BROKEN KICK, different from round to round (1st 2 rounds will be 50/25/50 @ :10 rest with boards)- 3rd 125 is @ 3:00
Check HR after every 125 kick; after every 3rd round of 3...
1 x 200 swim free br 3 (br5 on 3rd 50!)- get time & desc 1-3
After 9 rounds, finish up with...
50's speedplay @ 1:00, 4 free, 4 in 4th best stroke NO FREE
Warmdown a bit before you get out to help with the lanelines. Stay inside today and drink plenty of water. Tomorrow morning at the Big Pool at Broadlands. Have a great day!
1:00 rest
12 x 75 in 4 sets of 3 as follows:
1- drill/kick/drill by 25's
2- swim/kick/swim by 25's
3- all kick (can be with boards, but it's all FAST)
1-6 are @ 1:30
7-12 are @ 1:20
1st set of 3 can be free
last set of 3 are NO FREE
After #12, check HR, then...
1 x 300- drill/drill (4th best stroke)/kick FAST on back (UDK's to 8M!)
1:00 rest, check HR again
BIG 125's @ 2:20 as follows-
1- all drill IM (free drill is catchup), last 25 drill is 4th best stroke
2- all swim IM, last 25 kick free on back
3- BROKEN KICK, different from round to round (1st 2 rounds will be 50/25/50 @ :10 rest with boards)- 3rd 125 is @ 3:00
Check HR after every 125 kick; after every 3rd round of 3...
1 x 200 swim free br 3 (br5 on 3rd 50!)- get time & desc 1-3
After 9 rounds, finish up with...
50's speedplay @ 1:00, 4 free, 4 in 4th best stroke NO FREE
Warmdown a bit before you get out to help with the lanelines. Stay inside today and drink plenty of water. Tomorrow morning at the Big Pool at Broadlands. Have a great day!
Tuesday, June 25, 2019
Tuesday Morning, June 25, 2019- TEAL @ Broadlands (LCM)
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back
1:00 rest
6 x 50 as follows:
odds- 1/2 choice drill, 1/2 choice different drill @ 1:10
evens- swim/drill by 25's in primary stroke, build the swim, all @ 1:00
4 x 150 @ 3:00 as follows:
catchup free drill, swim free (build), choice drill in primary stroke NO FREE- by 50's
8 x 50 swim/kick by 25's @ 1:00- build the swim, then try to hold that speed on the kick:
odds- free
evens- primary stroke NO FREE
:30 rest, check HR, then...
1 x 300- back/4th best stroke by 50's- each 50 is drill/swim, build the swim to a FAST TURN
1:00 rest, check HR again
2 sets of:
1 x 50 @ 1:10- swim (build)/kick by 25's, NO BACKSTROKE
1* x 50 swim backstroke @ :55**
*add 1 x 50 each time through, up to 4 x 50 swim backstroke, then :30 rest to check HR
**2nd set of 50's backstroke are @ :50
1:00 rest after 2nd set, check HR
Finish up with, until 8a...
4 x "out & backs" @ :50- swim/kick on back (forward ss) all in primary stroke
1 x 100 kick FAST for time with boards @ 2:20
4 x "out & backs" @ :50- ll kick with boards (free/dolph kick by 12.5's), backwards ss at 12.5M
1 x 100 swim/kick FAST for time in primary stroke by 50's, NO FREE, all @ 2:20
No rest between sets, keep it moving until 8a.
Check HR at 8a, then help take the lanelines out.
Warmdown a bit before you get out. Be sure to wear your sunscreen today, and drink plenty of water. For anybody with ISCA cuts, ask your parents about going to the meet- we need commitments by this coming FRIDAY, JUNE 28. Tomorrow morning back at the OL, 5:43a- don't be late. Have a great day!
1:00 rest
6 x 50 as follows:
odds- 1/2 choice drill, 1/2 choice different drill @ 1:10
evens- swim/drill by 25's in primary stroke, build the swim, all @ 1:00
4 x 150 @ 3:00 as follows:
catchup free drill, swim free (build), choice drill in primary stroke NO FREE- by 50's
8 x 50 swim/kick by 25's @ 1:00- build the swim, then try to hold that speed on the kick:
odds- free
evens- primary stroke NO FREE
:30 rest, check HR, then...
1 x 300- back/4th best stroke by 50's- each 50 is drill/swim, build the swim to a FAST TURN
1:00 rest, check HR again
2 sets of:
1 x 50 @ 1:10- swim (build)/kick by 25's, NO BACKSTROKE
1* x 50 swim backstroke @ :55**
*add 1 x 50 each time through, up to 4 x 50 swim backstroke, then :30 rest to check HR
**2nd set of 50's backstroke are @ :50
1:00 rest after 2nd set, check HR
Finish up with, until 8a...
4 x "out & backs" @ :50- swim/kick on back (forward ss) all in primary stroke
1 x 100 kick FAST for time with boards @ 2:20
4 x "out & backs" @ :50- ll kick with boards (free/dolph kick by 12.5's), backwards ss at 12.5M
1 x 100 swim/kick FAST for time in primary stroke by 50's, NO FREE, all @ 2:20
No rest between sets, keep it moving until 8a.
Check HR at 8a, then help take the lanelines out.
Warmdown a bit before you get out. Be sure to wear your sunscreen today, and drink plenty of water. For anybody with ISCA cuts, ask your parents about going to the meet- we need commitments by this coming FRIDAY, JUNE 28. Tomorrow morning back at the OL, 5:43a- don't be late. Have a great day!
Monday, June 24, 2019
Monday Afternoon, June 24, 2019- TEAL @ CM (SCY)
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is kick/drill/swim/drill by 25's
1:00 rest
1 x 300 @ 5:30- 25 fly pull with free kick, 50 2kicks 1 pull breast drill, 25 kick FAST on back
1 x 200 @ 3:45- 25 sit & spin back drill, 50 swim neg split backstroke, 25 kick free head out
1 x 100 @ 1:45- 50 3kicks/skull breast drill, 50 choice kick easy/FAST by 25's
1 x 200 @ 3:30- swim/kick by 25's in primary stroke, desc the 50's 1-4
1 x 300- swim free FAST for time!
Check HR, then 1:00 rest
With shnorkels & buoys:
15 x 50 swim free @ :45, every 3rd 50 is @ :35 (Lanes 5&6 @ :50&:40, okay)
Check HR, then...
8 x 25 choice drill @ :40 in primary stroke
1:00 rest, check HR again
Until 6:25p,
4 x 50 swim at 200 Goal Pace @ (various interval, different by round)
1 x 200 pull free with shnorkels & buoys- get time & desc through the set.
Check HR after each 200
At 6:25p,
Work on starts
Warmdown a bit before you get out. Do some stretching & reading tonight, be sure to help with the dishes. Tomorrow morning at the Big Pool, be on deck at 5:50a. Have a great day!
1:00 rest
1 x 300 @ 5:30- 25 fly pull with free kick, 50 2kicks 1 pull breast drill, 25 kick FAST on back
1 x 200 @ 3:45- 25 sit & spin back drill, 50 swim neg split backstroke, 25 kick free head out
1 x 100 @ 1:45- 50 3kicks/skull breast drill, 50 choice kick easy/FAST by 25's
1 x 200 @ 3:30- swim/kick by 25's in primary stroke, desc the 50's 1-4
1 x 300- swim free FAST for time!
Check HR, then 1:00 rest
With shnorkels & buoys:
15 x 50 swim free @ :45, every 3rd 50 is @ :35 (Lanes 5&6 @ :50&:40, okay)
Check HR, then...
8 x 25 choice drill @ :40 in primary stroke
1:00 rest, check HR again
Until 6:25p,
4 x 50 swim at 200 Goal Pace @ (various interval, different by round)
1 x 200 pull free with shnorkels & buoys- get time & desc through the set.
Check HR after each 200
At 6:25p,
Work on starts
Warmdown a bit before you get out. Do some stretching & reading tonight, be sure to help with the dishes. Tomorrow morning at the Big Pool, be on deck at 5:50a. Have a great day!
Monday Morning, June 24, 2019- TEAL @ the OL (SCM)
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is drill/kick on back by 50's
1:00 rest
12 x 75 in sets of 4-
1- 50 ra2 la2 free drill, 25 breast kick on back @ 1:30
2- 25 choice kick on back build to FAST, 50 drill in primary stroke NO FREE @ 1:30
3&4, swim 50 free br3 25 primary stroke- get time & desc 1-2; go @ 1:30 (3-4), then @ 1:20 (7-8) and last two @ 1:10 (11-12)
Check HR after #12, then get right into...
1 x 300- 25 swim fly build to FAST turn, 50 choice
1:00 rest, check HR again
BIG Out & Backs...
With a partner (partner goes to the other end), alternate kicking to mid-pool and swimming to mid-pool; everything is @ :50, all FAST with forward ss at mid-pool when you hand off the board (or take the board)
Go 3 free, 3 fly;
3 free, 3 breast;
3 free, 3 back
1:00 rest, check HR
4 sets of:
5 x 50 @ :50 (various by round, but #3 is always swim back/breast, "IM" style)
1 x 300 IM- #1 is 75 fly kick with boards, then 75 swim back/breast & free; for #2, the 75 kick is backstroke, for #3 the 75 kick is breaststroke and for #4, it's the last 75 (kick free). The kick is always the corresponding leg of the IM, always with the boards.
:30 rest between sets, keep track of times for IM's & check HR after each round.
Until 8a, finish up with...
75's swim 50 back/25 breast and 25 back/50 breast (alternate, all @ 1:15)
Check HR at 8a.
Warmdown a bit before you get out to help take out the lanelines. Do some reading today & offer to help around the house. Wear your sunscreen if you have to be outdoors. Tomorrow morning at the Big Pool, have a great day!
1:00 rest
12 x 75 in sets of 4-
1- 50 ra2 la2 free drill, 25 breast kick on back @ 1:30
2- 25 choice kick on back build to FAST, 50 drill in primary stroke NO FREE @ 1:30
3&4, swim 50 free br3 25 primary stroke- get time & desc 1-2; go @ 1:30 (3-4), then @ 1:20 (7-8) and last two @ 1:10 (11-12)
Check HR after #12, then get right into...
1 x 300- 25 swim fly build to FAST turn, 50 choice
1:00 rest, check HR again
BIG Out & Backs...
With a partner (partner goes to the other end), alternate kicking to mid-pool and swimming to mid-pool; everything is @ :50, all FAST with forward ss at mid-pool when you hand off the board (or take the board)
Go 3 free, 3 fly;
3 free, 3 breast;
3 free, 3 back
1:00 rest, check HR
4 sets of:
5 x 50 @ :50 (various by round, but #3 is always swim back/breast, "IM" style)
1 x 300 IM- #1 is 75 fly kick with boards, then 75 swim back/breast & free; for #2, the 75 kick is backstroke, for #3 the 75 kick is breaststroke and for #4, it's the last 75 (kick free). The kick is always the corresponding leg of the IM, always with the boards.
:30 rest between sets, keep track of times for IM's & check HR after each round.
Until 8a, finish up with...
75's swim 50 back/25 breast and 25 back/50 breast (alternate, all @ 1:15)
Check HR at 8a.
Warmdown a bit before you get out to help take out the lanelines. Do some reading today & offer to help around the house. Wear your sunscreen if you have to be outdoors. Tomorrow morning at the Big Pool, have a great day!
Sunday Morning, June 23, 2019- TEAL @ Broadlands (swum wiith the Black group)
TEAL is swmming with the Black Group this morning, as I am at the meet. Do a great job- the Boss is watching!
EC
EC
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