1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/skulling by 25's
1:00 rest
4 x 50 drill free/primary stroke NO FREE by 25's @ 1:00
5 x 25 @ :40- odds are kick (build), evens are kick breast on back (UDK's!)
1 x 75 @ 1:20- drill/swim/drill in primary stroke
5 x 25 @ :40- all kick, 15M FAST, 10 easy- odds are primary stroke, evens are choice (UDK)
2 x 75@ 1:20- swim/kick/swim by 25's in primary stroke, desc 1-2
5 x 25 @ :40- all kick FAST with boards @ :35
3 x 75 @ 1:20- kick/swim/kick by 25's, desc 1-3 to something juicy!
Check HR
LONG SWIM-
4 times through:
25 swim fly
50 swim back
50 swim breast
75 kick on back- focus on UDK's
100 drill/swim (build) by 25's in primary stroke NO FREE
200 swim free br 3/5 by 100's (2nd 100 is faster than 1st 100)
Check HR after the 4th time through.
In 2's (side by side), until 6:00 p.m.:
4 x 25 kick with boards- ss at midpool, all @ :40
1 x 200 swim freestyle with shnorkels, get time & descend 1-3, #3 should be smoking fast.
:30 rest between sets, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight (and with drylands) and get excited to race this weekend. Have a great day!
Tuesday, December 6, 2016
Monday, December 5, 2016
Tuesday, December 6, 2016
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/skulling by 25's
1:00 rest
4 x 50 drill free/primary stroke NO FREE by 25's @ 1:00
5 x 25 @ :35- odds are kick (build), evens are kick breast on back (UDK's!)
1 x 75 @ 1:20- drill/swim/drill in primary stroke
5 x 25 @ :35- all kick, 15M FAST, 10 easy- odds are primary stroke, evens are choice (UDK)
2 x 75@ 1:20- swim/kick/swim by 25's in primary stroke, desc 1-2
5 x 25 @ :35- all kick FAST with boards @ :35
3 x 75 @ 1:20- kick/swim/kick by 25's, desc 1-3 to something juicy!
Check HR
LONG SWIM-
4 times through:
25 swim fly
50 swim back
50 swim breast
75 kick on back- focus on UDK's
100 drill/swim (build) by 25's in primary stroke NO FREE
200 swim free br 3/5 by 100's (2nd 100 is faster than 1st 100)
Check HR after the 4th time through.
In 2's (side by side), until 7:15 a.m.:
6 x 25 kick with boards- ss at midpool, all @ :40
1 x 300 swim freestyle with shnorkels, get time & descend 1-3, #3 should be smoking fast.
:30 rest between sets, check HR
100 easy drill before you get out. Do an excellent job in school today and get excited to race this weekend. Have a great day!
1:00 rest
4 x 50 drill free/primary stroke NO FREE by 25's @ 1:00
5 x 25 @ :35- odds are kick (build), evens are kick breast on back (UDK's!)
1 x 75 @ 1:20- drill/swim/drill in primary stroke
5 x 25 @ :35- all kick, 15M FAST, 10 easy- odds are primary stroke, evens are choice (UDK)
2 x 75@ 1:20- swim/kick/swim by 25's in primary stroke, desc 1-2
5 x 25 @ :35- all kick FAST with boards @ :35
3 x 75 @ 1:20- kick/swim/kick by 25's, desc 1-3 to something juicy!
Check HR
LONG SWIM-
4 times through:
25 swim fly
50 swim back
50 swim breast
75 kick on back- focus on UDK's
100 drill/swim (build) by 25's in primary stroke NO FREE
200 swim free br 3/5 by 100's (2nd 100 is faster than 1st 100)
Check HR after the 4th time through.
In 2's (side by side), until 7:15 a.m.:
6 x 25 kick with boards- ss at midpool, all @ :40
1 x 300 swim freestyle with shnorkels, get time & descend 1-3, #3 should be smoking fast.
:30 rest between sets, check HR
100 easy drill before you get out. Do an excellent job in school today and get excited to race this weekend. Have a great day!
Monday, December 5, 2016- PM Jr. Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
4 x 100 @ 1:45- 50 ra2 la2 free drill, 50 kick on back (UDK!)
4 x 50 choice drill in primary stroke @ 1:00, NO FREE
6 x 75 @ 1:30- 50 drill/swim (build) in primary stroke, 25 breast kick on back FAST
Check HR after last 75, then continue right into:
12 x half pool sprints @ :30- 4 free, 4 in primary stroke NO FREE, 4 choice kick with boards
3 x 300 swim free br 3/5 by 50's @ 5:30, desc 1-3, #2 is with shnorkels, #3 should be smoking FAST
1:00 rest
With fins:
24 x 25 @ :45- the usual, in sets of 4 (1/2 fast 1/2 drill; swim build to fast; all drill; all swim FAST)
Go odd sets of 4 freestyle, even sets of 4 in primary stroke
1:00 rest, check HR
Until 6:00 p.m.,
Work on turns from midpool- 3 free, 3 NO FREE, breakout FAST
100 easy drill before you get out. Do an excellent job in school today, get excited to race next weekend. Have a great day!
1:00 rest
4 x 100 @ 1:45- 50 ra2 la2 free drill, 50 kick on back (UDK!)
4 x 50 choice drill in primary stroke @ 1:00, NO FREE
6 x 75 @ 1:30- 50 drill/swim (build) in primary stroke, 25 breast kick on back FAST
Check HR after last 75, then continue right into:
12 x half pool sprints @ :30- 4 free, 4 in primary stroke NO FREE, 4 choice kick with boards
3 x 300 swim free br 3/5 by 50's @ 5:30, desc 1-3, #2 is with shnorkels, #3 should be smoking FAST
1:00 rest
With fins:
24 x 25 @ :45- the usual, in sets of 4 (1/2 fast 1/2 drill; swim build to fast; all drill; all swim FAST)
Go odd sets of 4 freestyle, even sets of 4 in primary stroke
1:00 rest, check HR
Until 6:00 p.m.,
Work on turns from midpool- 3 free, 3 NO FREE, breakout FAST
100 easy drill before you get out. Do an excellent job in school today, get excited to race next weekend. Have a great day!
Sunday, December 4, 2016
Monday, December 5, 2016- Jr Gold/Sr. Silver combined at Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
2 sets of:
4 x 100 @ 1:45- 50 ra2 la2 free drill, 50 kick on back (UDK!)
4 x 50 choice drill in primary stroke @ 1:00, NO FREE
6 x 75 @ 1:30- 50 drill/swim (build) in primary stroke, 25 breast kick on back
No rest between sets, check HR after 2nd set, then continue right into:
8 x half pool sprints @ :30- 4 free, 4 NO FREE
3 x 300 swim free br 3/5 by 50's @ 5:00, desc 1-3, #2 is with shnorkels
1:00 rest
With fins:
24 x 25 @ :45- the usual, in sets of 4
1:00 rest, check HR
Until 7:15 a.m.,
100 drill/skulling by 25's @ 2:00
4 x 50 swim at 200 Goal Pace @ 1:00
100 easy drill before you get out. Do an excellent job in school today, get excited to race next weekend. Have a great day!
1:00 rest
2 sets of:
4 x 100 @ 1:45- 50 ra2 la2 free drill, 50 kick on back (UDK!)
4 x 50 choice drill in primary stroke @ 1:00, NO FREE
6 x 75 @ 1:30- 50 drill/swim (build) in primary stroke, 25 breast kick on back
No rest between sets, check HR after 2nd set, then continue right into:
8 x half pool sprints @ :30- 4 free, 4 NO FREE
3 x 300 swim free br 3/5 by 50's @ 5:00, desc 1-3, #2 is with shnorkels
1:00 rest
With fins:
24 x 25 @ :45- the usual, in sets of 4
1:00 rest, check HR
Until 7:15 a.m.,
100 drill/skulling by 25's @ 2:00
4 x 50 swim at 200 Goal Pace @ 1:00
100 easy drill before you get out. Do an excellent job in school today, get excited to race next weekend. Have a great day!
Sunday, December 4, 2016- Combined SF kids @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/swim by 25's
1:00
4 x 50 @ 1:00- ra2 la2 free drill, 2 kicks 1 pull breast drill- by 25's
6 x 75 @ 1:20- 25 swim free br 5 (build), 25 kick free on back (UDK to halfway, then build to FAST), last 25 is breast pull with free kick
15 x 50 breaststroke as follows:
1-3, swim/kick by 25's @ :55, desc 1-3 to what you can
4-6, all swim neg split @ :55
7-9, all kick with boards @ :55 easy/FAST by 25's
10-12, swim/kick by 25's @ :50- hustle to make the interval
13-15, swim breast/free by 25's @ :45, desc 1-3 to what you can
1:00 rest, check HR
8 sets of:
4 x "out & backs" kick with boards (forward ss at midpool) @ :40 (odd rounds are fly/free kick; even rounds are breast/free kick)
:20 rest
1 x 100 BROKEN IM- 75 swim IM, :10 rest, 25 kick FAST free on back, all @ 2:30 (in even rounds, this 100 is BROKEN KICK, 25/50/25, all @ :10 rest)
No rest between sets, check HR after each round.
With fins, finish up with...
4 x 25-
1&2- 15/10 @ :40
3- all swim FAST @ :30
#4- all kick FAST @ :20
:20 extra rest
1 x 50 swim all out FAST for time @ 1:00
Change strokes after each round.
100 easy drill before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!
1:00
4 x 50 @ 1:00- ra2 la2 free drill, 2 kicks 1 pull breast drill- by 25's
6 x 75 @ 1:20- 25 swim free br 5 (build), 25 kick free on back (UDK to halfway, then build to FAST), last 25 is breast pull with free kick
15 x 50 breaststroke as follows:
1-3, swim/kick by 25's @ :55, desc 1-3 to what you can
4-6, all swim neg split @ :55
7-9, all kick with boards @ :55 easy/FAST by 25's
10-12, swim/kick by 25's @ :50- hustle to make the interval
13-15, swim breast/free by 25's @ :45, desc 1-3 to what you can
1:00 rest, check HR
8 sets of:
4 x "out & backs" kick with boards (forward ss at midpool) @ :40 (odd rounds are fly/free kick; even rounds are breast/free kick)
:20 rest
1 x 100 BROKEN IM- 75 swim IM, :10 rest, 25 kick FAST free on back, all @ 2:30 (in even rounds, this 100 is BROKEN KICK, 25/50/25, all @ :10 rest)
No rest between sets, check HR after each round.
With fins, finish up with...
4 x 25-
1&2- 15/10 @ :40
3- all swim FAST @ :30
#4- all kick FAST @ :20
:20 extra rest
1 x 50 swim all out FAST for time @ 1:00
Change strokes after each round.
100 easy drill before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!
Saturday, December 3, 2016
Saturday, December 3, 2016- Sport Fair swimmers only at CM
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
18 x 75 in sets of 6:
1-2, 25 fist free drill br 3, 50 swim/kick free- build the kick, @ 1:20
3- swim 50 free br 3/5 by 25's, 25 choice drill in primary stroke @ 1:10
4-5, 25 fly pull with free kick, 50 drill/swim by 25's choice @ 1:20
6- swim 25 fly, 50 kick easy/FAST by 25's @ 1:10
:30 rest after 1st set, check HR; no rest between 2nd & 3rd sets.
3 sets of:
3 x 50 kick @ :55- 2nd 25 is always FAST
1 x 100 swim IM @ 1:30- get time, desc 1-3
3 x 50 swim/kick by 25's in primary stroke, desc 1-3 @ :55
:15 rest
1 x 100 kick FAST for time @ 1:30
No rest between sets, check HR after each 100 kick
TEST SET-
1 x 2000 swim free for time
Check HR at end
Until 10 a.m.,
4 x "out & backs" kick with boards (forward ss at midpool) @ :40
:20 rest
1 x 100 BROKEN IM- 75 swim IM, :10 rest, 25 kick FAST free on back, all @ 2:30
No rest between sets, change the kick on out & backs from round to round.
100 easy drill before you get out. Regular drylands today- do a great job! Be sure to thank your parents for getting you to workout this morning, get excited to race next weekend. Have a great day!
1:00 rest
18 x 75 in sets of 6:
1-2, 25 fist free drill br 3, 50 swim/kick free- build the kick, @ 1:20
3- swim 50 free br 3/5 by 25's, 25 choice drill in primary stroke @ 1:10
4-5, 25 fly pull with free kick, 50 drill/swim by 25's choice @ 1:20
6- swim 25 fly, 50 kick easy/FAST by 25's @ 1:10
:30 rest after 1st set, check HR; no rest between 2nd & 3rd sets.
3 sets of:
3 x 50 kick @ :55- 2nd 25 is always FAST
1 x 100 swim IM @ 1:30- get time, desc 1-3
3 x 50 swim/kick by 25's in primary stroke, desc 1-3 @ :55
:15 rest
1 x 100 kick FAST for time @ 1:30
No rest between sets, check HR after each 100 kick
TEST SET-
1 x 2000 swim free for time
Check HR at end
Until 10 a.m.,
4 x "out & backs" kick with boards (forward ss at midpool) @ :40
:20 rest
1 x 100 BROKEN IM- 75 swim IM, :10 rest, 25 kick FAST free on back, all @ 2:30
No rest between sets, change the kick on out & backs from round to round.
100 easy drill before you get out. Regular drylands today- do a great job! Be sure to thank your parents for getting you to workout this morning, get excited to race next weekend. Have a great day!
Thursday, December 1, 2016
Thursday, December 1, 2016- PM Jr. Gold (combined) @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
odds-
4 x 200 @ :15 rest as follows-
odds, 50 catchup free drill, 50 kick free/NO FREE by 25's- with boards
evens- 100 drill/swim by 25's in primary stroke NO FREE, 100 IM swim- last 25 kick free on back
Everybody together-
2 sets of:
4 x 50 swim primary stroke (build)/choice by 25's @ :45 (Lane 1 @ :50)
4 x 25 kick on back (UDK to halfway!) @ :35
4 x 25 kick in primary stroke with boards @ :25
No rest between sets, check HR after 2nd set.
9 x 100 swim-
2- IM (last 25 kick on back) @ 1:45
1- swim mile pace @ 1:30
8 x 100-
odds in primary stroke @ 1:50- 25 swim build, 25 drill, 50 swim FAST
evens- swim 1000 pace @ 1:40
6 x 100 swim free at 500 pace @ 1:50
Until 6 p.m.:
4 x 50's kick as follows:
1- @ :55 on back (UDK to halfway)
1- @ :45 with boards
1- @ :55 with boards, easy/FAST
1- @ :45 on back (UDK to halfway)
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited to race this weekend (and next). Have a great day!
1:00 rest
odds-
4 x 200 @ :15 rest as follows-
odds, 50 catchup free drill, 50 kick free/NO FREE by 25's- with boards
evens- 100 drill/swim by 25's in primary stroke NO FREE, 100 IM swim- last 25 kick free on back
Everybody together-
2 sets of:
4 x 50 swim primary stroke (build)/choice by 25's @ :45 (Lane 1 @ :50)
4 x 25 kick on back (UDK to halfway!) @ :35
4 x 25 kick in primary stroke with boards @ :25
No rest between sets, check HR after 2nd set.
9 x 100 swim-
2- IM (last 25 kick on back) @ 1:45
1- swim mile pace @ 1:30
8 x 100-
odds in primary stroke @ 1:50- 25 swim build, 25 drill, 50 swim FAST
evens- swim 1000 pace @ 1:40
6 x 100 swim free at 500 pace @ 1:50
Until 6 p.m.:
4 x 50's kick as follows:
1- @ :55 on back (UDK to halfway)
1- @ :45 with boards
1- @ :55 with boards, easy/FAST
1- @ :45 on back (UDK to halfway)
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited to race this weekend (and next). Have a great day!
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