1 x 600- 300 swim freestyle (even hip rotation, steady head position), 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
Especially for SCY, 5 FAST UDK's off every wall!
12 x 25 @ :40 kick- 5 FAST UDK's off every wall
1-3, kick on back (breast kick after breakout)
4-6, kick on stomach (free kick after breakout)
3 sets of:
4 x 75 @ 1:20- 50 fist free drill br 3, 25 dolphin kick on side (facing diving boards)
4 x 50 swim/kick on back freestyle @ :55 (@ :50 in 2nd set, @ :45 in 3rd set)
No rest between sets, check HR after 3rd set.
With fins, 4 sets of:
4 x 25 breast pull with free kick @ :40- keep stroke out in front of your body, flat at end of each stroke
2 x 75 @ 1:20- 2 dolph kicks 1 pull breaststroke with flip turns, desc 1-2 to something juicy!
1 x 50 kick FAST dolphin kick with boards @ 1:00- who can break :40? :35???
No rest between sets. After 2nd set...
Take off fins & get right into...
1 x 450 swim freestyle with shnorkels, descend the 3 x 150's 1-3 to what you can
Check HR
Until 7:15 a.m., finish up with...
50's kick @ 1:00 as follows:
1-3 on back (5 FAST UDK!)
4-5 with boards
#6- choice kick on back from a dive- UDK's, then rollover for the breakout
100 easy drill before you get out. Do an excellent job in school today and thank your parents for getting you to workout this morning. Have a great day!
Sunday, September 13, 2015
Saturday, September 12, 2015
Saturday, September 12, 2015- LCM
1 x 600- 300 freestyle (swim/kick on back by 50's), 300 reverse IM- each 100 is drill/kick on back by 25's
1:00 rest
GOOD UDK**GOOD UDK**GOOD UDK**GOOD UDK**GOOD UDK**GOOD UDK
3 sets of:
6 x 50 @ 1:10
1&2- 25 fist free br 3 drill, 25 swim free br 5- feel water on forearms
3&4- 3 kicks 1 pull breaststroke drill (feel FLAT as kick drives you forward)
5&6- kick with boards, 25 free kick, 25 NO FREE kick
1 x 300 swim freestyle with shnorkel, get time & descend 1-3 to what you can (no shnorkel, br 3/7 by 50's)
1:00 rest between sets, check HR after each 300
4 sets of:
2 x 150 @ 3:30- 100 back (12 kicks/3 strokes for 1st 50, then 50 swim with steady "IM" tempo), 50 swim breaststroke (let your legs drive you forward with each kick)
1* x 100 kick FAST for time on back- five FAST UDK off each wall @ 2:30
*add 1 x 100 in each round, so in 4th round you go 4 x 100 kick
No rest between sets, check HR after last 100 kick in each set.
Until 9:30 a.m.:
50's as follows:
odds- always swim freestyle br 3/5 by 25's @ :55
evens- alternate between swim NO FREE, and kick on back- all @ 1:00
100 easy drill before you get out. Do an excellent job with your HW this weekend & be sure to thank your parents for getting you to the pool today. Get excited for our regular training schedule to kick in on Monday Morning (5:15 a.m.) or Monday Afternoon. Have a great day!
1:00 rest
GOOD UDK**GOOD UDK**GOOD UDK**GOOD UDK**GOOD UDK**GOOD UDK
3 sets of:
6 x 50 @ 1:10
1&2- 25 fist free br 3 drill, 25 swim free br 5- feel water on forearms
3&4- 3 kicks 1 pull breaststroke drill (feel FLAT as kick drives you forward)
5&6- kick with boards, 25 free kick, 25 NO FREE kick
1 x 300 swim freestyle with shnorkel, get time & descend 1-3 to what you can (no shnorkel, br 3/7 by 50's)
1:00 rest between sets, check HR after each 300
4 sets of:
2 x 150 @ 3:30- 100 back (12 kicks/3 strokes for 1st 50, then 50 swim with steady "IM" tempo), 50 swim breaststroke (let your legs drive you forward with each kick)
1* x 100 kick FAST for time on back- five FAST UDK off each wall @ 2:30
*add 1 x 100 in each round, so in 4th round you go 4 x 100 kick
No rest between sets, check HR after last 100 kick in each set.
Until 9:30 a.m.:
50's as follows:
odds- always swim freestyle br 3/5 by 25's @ :55
evens- alternate between swim NO FREE, and kick on back- all @ 1:00
100 easy drill before you get out. Do an excellent job with your HW this weekend & be sure to thank your parents for getting you to the pool today. Get excited for our regular training schedule to kick in on Monday Morning (5:15 a.m.) or Monday Afternoon. Have a great day!
Thursday, September 10, 2015
Thursday, September 10, 2015- LCM
1 x 600- 300 freestyle (swim/kick on back by 50's), then 300 reverse IM- each 100 is drill/kick on back by 25's
1:00 rest
**Focus on UDK & body position today**
With fins:
6 x 50 kick @ 1:10- odds on back (UDK on back), evens on side (UDK on belly, roll to side after breakout)
6 x 50 breast pull with free kick @ 1:05- keep hands in front of body after press
6 x 50 kick FAST with boards @ 1:00- odds dolphin kick, evens free kick
1:00 rest, take fins off
4 x 100 @ 2:20- 3 kicks 1 pull breast drill/breast kick on back (UDK on back off the wall!) by 50's
8 x 50 @ :55 as follows:
odds- swim free br 3/5 by 25's
evens- swim 25 breast, 25 free br 3
4 x 100 kick on back @ 2:30- 50 dolphin kick (UDK on back), 50 free kick (UDK on back)
1 x 600 swim free with shnorkel- balanced hip rotation, steady head position, BIG 6 BEAT KICK ON EVEN 50's
:30 rest
8 x 150 @ 3:30 kick with boards as follows:
odds- IM order by 50's (dolphin kick/free kick/breast kick by 50's)
evens- all freestyle kick
1:00 rest, check HR
With fins & shnorkels, until 6:30 p.m.:
50's dolphin kick on stomach with arms at side @ 1:30- steady head position & consistent kick
100 easy choice drill before you get out. Do an excellent job with your HW tonight & be sure to thank your parents for getting you to the pool today. Saturday Morning here at 8 a.m., our last LCM workout (and SportFair will be here for you to get equipment & suits). Have a great day!
1:00 rest
**Focus on UDK & body position today**
With fins:
6 x 50 kick @ 1:10- odds on back (UDK on back), evens on side (UDK on belly, roll to side after breakout)
6 x 50 breast pull with free kick @ 1:05- keep hands in front of body after press
6 x 50 kick FAST with boards @ 1:00- odds dolphin kick, evens free kick
1:00 rest, take fins off
4 x 100 @ 2:20- 3 kicks 1 pull breast drill/breast kick on back (UDK on back off the wall!) by 50's
8 x 50 @ :55 as follows:
odds- swim free br 3/5 by 25's
evens- swim 25 breast, 25 free br 3
4 x 100 kick on back @ 2:30- 50 dolphin kick (UDK on back), 50 free kick (UDK on back)
1 x 600 swim free with shnorkel- balanced hip rotation, steady head position, BIG 6 BEAT KICK ON EVEN 50's
:30 rest
8 x 150 @ 3:30 kick with boards as follows:
odds- IM order by 50's (dolphin kick/free kick/breast kick by 50's)
evens- all freestyle kick
1:00 rest, check HR
With fins & shnorkels, until 6:30 p.m.:
50's dolphin kick on stomach with arms at side @ 1:30- steady head position & consistent kick
100 easy choice drill before you get out. Do an excellent job with your HW tonight & be sure to thank your parents for getting you to the pool today. Saturday Morning here at 8 a.m., our last LCM workout (and SportFair will be here for you to get equipment & suits). Have a great day!
Tuesday, September 8, 2015
Tuesday, September 8, 2015- LCM
1 x 600- 300 freestyle (swim/kick on back by 25's), 300 reverse IM- each 100 is drill/kick on back by 25's
1:00 rest
**GOOD UDK THROUGHOUT WORKOUT TODAY**
2 sets of:
4 x 50 ra2 la2 freestyle drill @ 1:05
3 x 200 @ 3:40- 50 fist free drill br 3, 50 swim free br 3, 50 catchup free drill, 50 kick breast on back
6 x 50 kick on back @ 1:10- 25 breast kick, 25 free kick (middle 2 x 50's with boards)
1:00 rest after 1st set, check HR.
After 2nd set, continue right into...
8 x 50 @ :55
odds- swim free br 3
evens- swim free (br 5)/NO FREE by 25's
1:00 rest after 2nd set, check HR
1 x 800 swim free with shnorkels- smooth balanced stroke, BIG 6 BEAT KICK every 3rd 50
1:00 rest
With fins:
4 x 50 breast pull with free kick @ 1:05
1 x 100 kick FAST dolphin kick with boards @ 2:10
4 x 50 @ 1:05- 2 dolphin kicks 1 pull breaststroke
2 x 100 kick FAST dolphin kick with boards @ 2:20
1:00 rest, check HR & take fins off
Until 6:30 p.m.:
1 x 50 swim free br 3 @ :55
1 x 50 swim breast/free by 25's @ :55
1 x 50 swim breaststroke @ :55
1 x 50 kick FAST free on back @ 1:15
Check HR immediately after the 50 kick, but stay on your interval & continue into the next round of 50's
100 easy drill before you get out to help with the lanelines. Do an excellent job with your HW tonight & get excited for the upcoming year. Next workout is Thursday, again right here at 4:30 p.m. Have a great day!
1:00 rest
**GOOD UDK THROUGHOUT WORKOUT TODAY**
2 sets of:
4 x 50 ra2 la2 freestyle drill @ 1:05
3 x 200 @ 3:40- 50 fist free drill br 3, 50 swim free br 3, 50 catchup free drill, 50 kick breast on back
6 x 50 kick on back @ 1:10- 25 breast kick, 25 free kick (middle 2 x 50's with boards)
1:00 rest after 1st set, check HR.
After 2nd set, continue right into...
8 x 50 @ :55
odds- swim free br 3
evens- swim free (br 5)/NO FREE by 25's
1:00 rest after 2nd set, check HR
1 x 800 swim free with shnorkels- smooth balanced stroke, BIG 6 BEAT KICK every 3rd 50
1:00 rest
With fins:
4 x 50 breast pull with free kick @ 1:05
1 x 100 kick FAST dolphin kick with boards @ 2:10
4 x 50 @ 1:05- 2 dolphin kicks 1 pull breaststroke
2 x 100 kick FAST dolphin kick with boards @ 2:20
1:00 rest, check HR & take fins off
Until 6:30 p.m.:
1 x 50 swim free br 3 @ :55
1 x 50 swim breast/free by 25's @ :55
1 x 50 swim breaststroke @ :55
1 x 50 kick FAST free on back @ 1:15
Check HR immediately after the 50 kick, but stay on your interval & continue into the next round of 50's
100 easy drill before you get out to help with the lanelines. Do an excellent job with your HW tonight & get excited for the upcoming year. Next workout is Thursday, again right here at 4:30 p.m. Have a great day!
Thursday, September 3, 2015
Friday, September 4, 2015- LCM
1 x 600- 300 swim/kick on back freestyle, 300 reverse IM- each 100 is drill/swim by 25's
1:00 rest
IMPORTANT:
Talk about drylands this year (Tue 7-8 p.m.; Sat 10:30-11:30 a.m. Parents have the dates)
Breaststroke drills
Butterfly drills
Kicking until 7:00 a.m.
Next Week: Tues/Thu (4:30-6:30 p.m.)/Sat (8-9:30 a.m.) at Broadlands
Review breaststroke drills
3 kicks 1 pull breaststroke
breast pull with free kick
2 dolphin kicks 1 pull breaststroke
Review butterfly drills
3 kicks 1 pull
butterfly pull with free kick
one arm drill
Until 7:00 a.m.:
4 x 50 kick all FAST on back @ 1:15- odds free; evens breaststroke
4 x out & backs kick all FAST w/boards @ :50 (breaststroke out, dolphin kick back in)
1 x 200 kick neg split- 1st 100 with board, 2nd 100 on back (UDK!)
100 easy drill before you help take out the lanelines. Do an excellent job in school today, wear your sunscreen this weekend & be sure to thank your parents for getting you to the pool this morning. Have a great day!
1:00 rest
IMPORTANT:
Talk about drylands this year (Tue 7-8 p.m.; Sat 10:30-11:30 a.m. Parents have the dates)
Breaststroke drills
Butterfly drills
Kicking until 7:00 a.m.
Next Week: Tues/Thu (4:30-6:30 p.m.)/Sat (8-9:30 a.m.) at Broadlands
Review breaststroke drills
3 kicks 1 pull breaststroke
breast pull with free kick
2 dolphin kicks 1 pull breaststroke
Review butterfly drills
3 kicks 1 pull
butterfly pull with free kick
one arm drill
Until 7:00 a.m.:
4 x 50 kick all FAST on back @ 1:15- odds free; evens breaststroke
4 x out & backs kick all FAST w/boards @ :50 (breaststroke out, dolphin kick back in)
1 x 200 kick neg split- 1st 100 with board, 2nd 100 on back (UDK!)
100 easy drill before you help take out the lanelines. Do an excellent job in school today, wear your sunscreen this weekend & be sure to thank your parents for getting you to the pool this morning. Have a great day!
Wednesday, September 2, 2015
Thursday, September 3, 2015- LCM
1 x 600- 300 easy swim/kick on back free, then 300 reverse IM- each 100 is swim/kick by 25's
1:00 rest
2 sets of:
3 x 100 @ 2:10- fist free drill/swim free by 25's, then kick on back (free) by 50's
6 x 50 backstroke-
odds- drill @ 1:10 (12k/3str in 1st set; da back in 2nd set)
evens- swim @ 1:00- build tempo by midpool, then hold it until the end
3 x 200* (Lane 2 go 3 x 150 @ :15 rest) swim @ :20 rest
*in 1st set, go odd 200's swim neg split free with shnorkle; #2 is swim neg split backstroke
in 2nd set, go odd 200's swim neg split backstroke & #2 swim neg split free with shnorkle
1:00 rest between sets, check HR
Talk about breaststroke:
Take fins off and work on 2 kicks 1 pull breaststroke drill
100 easy choice drill before you help take out the lanelines. Do an excellent job in school today & be sure to thank your parents for getting you to workout this morning. Have a great day!
1:00 rest
2 sets of:
3 x 100 @ 2:10- fist free drill/swim free by 25's, then kick on back (free) by 50's
6 x 50 backstroke-
odds- drill @ 1:10 (12k/3str in 1st set; da back in 2nd set)
evens- swim @ 1:00- build tempo by midpool, then hold it until the end
3 x 200* (Lane 2 go 3 x 150 @ :15 rest) swim @ :20 rest
*in 1st set, go odd 200's swim neg split free with shnorkle; #2 is swim neg split backstroke
in 2nd set, go odd 200's swim neg split backstroke & #2 swim neg split free with shnorkle
1:00 rest between sets, check HR
Talk about breaststroke:
- FLAT body position at the end of each kick
- keep head DOWN until hands are outside your shoulders on the press
- squeeze your feet all the way TOGETHER at the end of each kick
Take fins off and work on 2 kicks 1 pull breaststroke drill
100 easy choice drill before you help take out the lanelines. Do an excellent job in school today & be sure to thank your parents for getting you to workout this morning. Have a great day!
Tuesday, September 1, 2015
Wednesday, September 2, 2015- LCM
1 x 600- 300 swim/kick on back freestyle (by 50's), 300 reverse IM- each 100 is drill/kick choice by 25's
1:00 rest
Two days under our belt, time for some kicking....
6 sets of:
2 x 50 kick with boards @ 1:10- dolphin kick/free kick by 25's
2 x 50 kick on back @ 1:10- breaststroke kick/free kick by 25's
1 x 100 kick FAST for time with boards @ 2:40- check HR immediately after finishing
After even rounds...
1 x 200 swim freestyle with snorkel- 50 catchup free drill/100 swim free/50 choice free drill
1:00 rest between sets.
2 sets of, good UDK throughout:
4 x 50 ra2 la2 free drill @ 1:05
4 x 50 12k/3str back drill @ 1:05
4 x 150 @ 3:00- 50 swim free br 3, 50 swim back (good tempo), 50 kick free/NO FREE by 25's w/boards
After 1st set, 6 x 50 swim free br 3 @ :55 (or @ 1:00 or 1:05)
After 2nd set, 6 x 50 swim free br 3 @ :50 (or @ :55 or @ 1:00)
1:00 rest after 2nd set, check HR immediately & OML
100 easy choice drill before you help take out the lanelines. Do an excellent job in school today, eat well & be sure to thank your parents for getting you to the pool this morning. Have a great day!
1:00 rest
Two days under our belt, time for some kicking....
6 sets of:
2 x 50 kick with boards @ 1:10- dolphin kick/free kick by 25's
2 x 50 kick on back @ 1:10- breaststroke kick/free kick by 25's
1 x 100 kick FAST for time with boards @ 2:40- check HR immediately after finishing
After even rounds...
1 x 200 swim freestyle with snorkel- 50 catchup free drill/100 swim free/50 choice free drill
1:00 rest between sets.
2 sets of, good UDK throughout:
4 x 50 ra2 la2 free drill @ 1:05
4 x 50 12k/3str back drill @ 1:05
4 x 150 @ 3:00- 50 swim free br 3, 50 swim back (good tempo), 50 kick free/NO FREE by 25's w/boards
After 1st set, 6 x 50 swim free br 3 @ :55 (or @ 1:00 or 1:05)
After 2nd set, 6 x 50 swim free br 3 @ :50 (or @ :55 or @ 1:00)
1:00 rest after 2nd set, check HR immediately & OML
100 easy choice drill before you help take out the lanelines. Do an excellent job in school today, eat well & be sure to thank your parents for getting you to the pool this morning. Have a great day!
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