1 x 600- 300 swim freestyle, 300 reverse IM- your choice
1:00 rest
4 x 75 @ 1:20- 25 fly pull with free kick, 50 drill/swim by 25's in primary stroke
9 x 50 @ :55 in sets of 3 as follows:
1&2- swim fly/NO FLY (same stroke you drilled above)
3- all kick on back- get time & descend 1-3
1:00 rest, check HR
3 sets of:
4 x 1/2 pool sprints @ :30- free
1 x 50 kick FAST on back @ 1:00- focus on UDK
4 x 1/2 pool sprints in primary stroke NO FREE @ :30
2 x 50 kick FAST with boards @ :10 rest- all @ 2:30
Check HR after each round, but no additional rest between sets.
With fins:
9 x 150 desc 1-3's @ 2:40
1-3, free
4-6, primary stroke
7-9, your choice
Finish up with...
50's swim free with shnorkel-
3 @ :55, 2 @ :45, 1 @ :35
100 easy drill before you get out. Make sure you're ready for the week ahead at school & get excited to race next week. Have a great day!
Sunday, March 5, 2017
Saturday, March 4, 2017
Sunday Morning, March 5, 2017- Sr. Silver @ Ida Lee
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 choice kick on back (UDK)
1:00 rest
12 x 50 in sets of 4:
1-2, drill free/NO FREE by 25's @ 1:00
3-4, swim/kick by 25's desc 1-2 @ :55 (free in 1st set of 4, NO FREE last 8)
3 x 250 @ :10 rest
100 drill/kick by 25's
50 kick easy/FAST on back (with boards on 2nd 250)
100 drill/swim (build the swim) by 25's
1st 250 is free, 2nd 250 is primary stroke, 3rd 250 is choice
:30 rest after #3, check HR
Everybody together...
12 x 50 in sets of 4:
1-2, swim/kick by 25's desc 1-2 @ :55
3-4, all kick with boards (on back in middle set of 4) @ :50, desc 1-2 if possible
1:00 rest, check HR
With fins:
3 x 150 swim free desc 1-3 to all out FAST @ 2:40
3 x 150 swim in primary stroke (NO FREE) desc 1-3 to all out FAST
Take fins off...
3 x 150 swim free desc 1-3 @ 2:40 (how close can you come to your 3rd 150 above?)
3 x 150 swim in primary stroke desc 1-3 @ 2:40 (how close can you come to 6th 150 above?)
3 x 150 kick choice (all the same kick) with boards (#2 on back), desc 1-3 to all out FAST @ 3:15
1:00 rest, check HR
Until 8:30, finish up with...
4 x 1/2 pool sprints @ :30- all the same stroke, change from round to round
:15 extra rest
1 x 50 kick choice FAST with boards @ 1:00
No rest between sets.
100 easy drill before you get out. Do an excellent job with your HW this weekend, make sure you're ready for the week ahead at school. Have a great day!
1:00 rest
12 x 50 in sets of 4:
1-2, drill free/NO FREE by 25's @ 1:00
3-4, swim/kick by 25's desc 1-2 @ :55 (free in 1st set of 4, NO FREE last 8)
3 x 250 @ :10 rest
100 drill/kick by 25's
50 kick easy/FAST on back (with boards on 2nd 250)
100 drill/swim (build the swim) by 25's
1st 250 is free, 2nd 250 is primary stroke, 3rd 250 is choice
:30 rest after #3, check HR
Everybody together...
12 x 50 in sets of 4:
1-2, swim/kick by 25's desc 1-2 @ :55
3-4, all kick with boards (on back in middle set of 4) @ :50, desc 1-2 if possible
1:00 rest, check HR
With fins:
3 x 150 swim free desc 1-3 to all out FAST @ 2:40
3 x 150 swim in primary stroke (NO FREE) desc 1-3 to all out FAST
Take fins off...
3 x 150 swim free desc 1-3 @ 2:40 (how close can you come to your 3rd 150 above?)
3 x 150 swim in primary stroke desc 1-3 @ 2:40 (how close can you come to 6th 150 above?)
3 x 150 kick choice (all the same kick) with boards (#2 on back), desc 1-3 to all out FAST @ 3:15
1:00 rest, check HR
Until 8:30, finish up with...
4 x 1/2 pool sprints @ :30- all the same stroke, change from round to round
:15 extra rest
1 x 50 kick choice FAST with boards @ 1:00
No rest between sets.
100 easy drill before you get out. Do an excellent job with your HW this weekend, make sure you're ready for the week ahead at school. Have a great day!
Saturday Morning, March 4, 2017- Combined Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill
1:00 rest
4 x 50 breast pull with free kick/choice drill in primary stroke (can be free) @ 1:00
6 x 25 @ :35- odds kick 1/2 FAST 1/2 easy on back (UDK), evens swim build in primary stroke NO FREE
9 x 100 in 3 sets of 3 as follows:
1- 25 swim breast (build), 75 swim free br 3/5/7/ by 25's @ 1:30
2- swim/kick by 25's in primary stroke (1st round free OKAY, 2nd/3rd set NO FREE) @ 1:30
3- all kick on back (UDK!) @ 1:30
1:00 rest, check HR
6 sets of:
2 x 100 kick @ 1:45, desc 1-2 (#2 is FAST)
BROKEN 75: 25 swim FAST in primary stroke, :10 rest, 50 kick FAST, all @ 2:00
In even sets, go 2 BROKEN 75's
No rest between sets, check HR after 75
TEST SET:
8 x 50 kick all out FAST for time @ 1:00
Finish up with:
250 swim free br 3, middle 50 br 7 @ 3:20
6 x 50 swim free with shnorkel @ :45 (2nd set @ :40, 3rd set @ :35)
100 easy drill before you get out. Do an excellent job with your HW this weekend & get excited to race next weekend. Have a great day!
1:00 rest
4 x 50 breast pull with free kick/choice drill in primary stroke (can be free) @ 1:00
6 x 25 @ :35- odds kick 1/2 FAST 1/2 easy on back (UDK), evens swim build in primary stroke NO FREE
9 x 100 in 3 sets of 3 as follows:
1- 25 swim breast (build), 75 swim free br 3/5/7/ by 25's @ 1:30
2- swim/kick by 25's in primary stroke (1st round free OKAY, 2nd/3rd set NO FREE) @ 1:30
3- all kick on back (UDK!) @ 1:30
1:00 rest, check HR
6 sets of:
2 x 100 kick @ 1:45, desc 1-2 (#2 is FAST)
BROKEN 75: 25 swim FAST in primary stroke, :10 rest, 50 kick FAST, all @ 2:00
In even sets, go 2 BROKEN 75's
No rest between sets, check HR after 75
TEST SET:
8 x 50 kick all out FAST for time @ 1:00
Finish up with:
250 swim free br 3, middle 50 br 7 @ 3:20
6 x 50 swim free with shnorkel @ :45 (2nd set @ :40, 3rd set @ :35)
100 easy drill before you get out. Do an excellent job with your HW this weekend & get excited to race next weekend. Have a great day!
Friday, March 3, 2017
Friday Morning, March 3, 2017 @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 25's
1:00 rest
Meet warmup, then...
8 x 175 from a dive @ 6:00-
100 swim IM, :10 rest, 75 kick IM order with boards- keep track of times
Finish up with the usual (with fins)
Remember, NO DRYLANDS tomorrow (regular workout here at CM. Have a great day!
1:00 rest
Meet warmup, then...
8 x 175 from a dive @ 6:00-
100 swim IM, :10 rest, 75 kick IM order with boards- keep track of times
Finish up with the usual (with fins)
Remember, NO DRYLANDS tomorrow (regular workout here at CM. Have a great day!
Thursday, March 2, 2017
Thursday, March 2, 2017- PM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/kick/swim by 25's
1:00 rest
4 x 100- 50 catchup free, 50 choice kick on back (UDK) @ 1:45
4 x 75 @ 1:20- drill/swim/drill by 25's in primary stroke NO FREE
24 x 25 kick with boards (middle 8 on back) as follows:
1-3, IM order @ :40, desc 1-3 (fly in first set; free in 2nd set; breast in 3rd set)
4-6, choice FAST @ :30
7-8, free @ :25
1:00 rest, check HR
3 sets of:
3 x 50 swim/kick NO FREE @ :55, desc 1-3 to what you can
4 x 100 swim free at mile pace @ 1:30 (@ 1:40 for 1000 pace; @ 1:50 for 500 pace)
1 x 150 swim faster than race pace
Check HR, 1:00 rest between sets.
100 easy drill before you get out. Do an excellent job in school today, and please remind your parents NO DRYLANDS on Saturday (I sent out an email today). Have a great day!
1:00 rest
4 x 100- 50 catchup free, 50 choice kick on back (UDK) @ 1:45
4 x 75 @ 1:20- drill/swim/drill by 25's in primary stroke NO FREE
24 x 25 kick with boards (middle 8 on back) as follows:
1-3, IM order @ :40, desc 1-3 (fly in first set; free in 2nd set; breast in 3rd set)
4-6, choice FAST @ :30
7-8, free @ :25
1:00 rest, check HR
3 sets of:
3 x 50 swim/kick NO FREE @ :55, desc 1-3 to what you can
4 x 100 swim free at mile pace @ 1:30 (@ 1:40 for 1000 pace; @ 1:50 for 500 pace)
1 x 150 swim faster than race pace
Check HR, 1:00 rest between sets.
100 easy drill before you get out. Do an excellent job in school today, and please remind your parents NO DRYLANDS on Saturday (I sent out an email today). Have a great day!
Thursday, March 2, 2017- AM @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/kick/swim by 25's
1:00 rest
4 x 100- 50 catchup free, 50 choice kick on back (UDK) @ 1:40
4 x 75 @ 1:15- drill/swim/drill by 25's in primary stroke NO FREE
24 x 25 kick with boards (middle 8 on back) as follows:
1-3, IM order @ :35, desc 1-3
4-6, choice- FAST @ :25
7-8, free @ :20
1:00 rest, check HR
4 sets of:
3 x 50 swim/kick NO FREE @ :55, desc 1-3 to what you can
4 x 100 swim free at pace @ 1:30 (even rounds @ 1:45 for 500 pace)
1 x 150 swim faster than race pace
Check HR, 1:00 rest between sets.
Until 7:15, finish up with....
200's swim @ :10 rest as follows:
odds- back/breast by 100's
evens- fly/free by 25's
100 easy drill before you get out. Do an excellent job in school today, and please remind your parents NO DRYLANDS on Saturday (I'll send out an email today). Have a great day!
1:00 rest
4 x 100- 50 catchup free, 50 choice kick on back (UDK) @ 1:40
4 x 75 @ 1:15- drill/swim/drill by 25's in primary stroke NO FREE
24 x 25 kick with boards (middle 8 on back) as follows:
1-3, IM order @ :35, desc 1-3
4-6, choice- FAST @ :25
7-8, free @ :20
1:00 rest, check HR
4 sets of:
3 x 50 swim/kick NO FREE @ :55, desc 1-3 to what you can
4 x 100 swim free at pace @ 1:30 (even rounds @ 1:45 for 500 pace)
1 x 150 swim faster than race pace
Check HR, 1:00 rest between sets.
Until 7:15, finish up with....
200's swim @ :10 rest as follows:
odds- back/breast by 100's
evens- fly/free by 25's
100 easy drill before you get out. Do an excellent job in school today, and please remind your parents NO DRYLANDS on Saturday (I'll send out an email today). Have a great day!
Wednesday, March 1, 2017
Wednesday, March 1, 2017- PM Jr. Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/swim/kick by 25's
1:00 rest
4 x 50 @ 1:00- 25 catchup free drill, 25 kick choice on back build
4 x 75 @ 1:20- 25 choice drill in primary stroke, 25 swim primary stroke (dps), 25 breast pull with free kick
1 x 300 (150 as follows, x2)
25- 2 kicks 1 pull breast drill
100- kick/swim by 25's in primary stroke
25 kick FAST breast on back
Check HR after 300
Everybody together:
5 x 50 swim breast/primary stroke NO FREE @ :55
8 x 25 kick with boards - odds are choice @ :40 (1/2 FAST 1/2 easy); evens are free @ :25
4 x 50 breast/primary @ :50
8 x 50 kick on back- odds free/breast, evens are dolph/choice by 25's @ :50
3 x 50 swim breast/primary @ :45
8 x 75 kick -odds are free/fly/free by 25's on back @ 1:20
:15 extra rest
evens are BROKEN- 25 dolph kick on back, :10 rest, 50 kick free/breast by 25's with boards- all @ 2:00
1:00 rest, check your HW
With fins+, until 6:00 p.m.,
4 x 25 @ :40- the usual
1* x 50 swim all out FAST @ 1:00
*even rounds go 2 x 50 @ 1:00; 50's & 25's are the same stroke in each round
+after 4 rounds, some sets might be sans fins
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for your March meets. Have a great day!
1:00 rest
4 x 50 @ 1:00- 25 catchup free drill, 25 kick choice on back build
4 x 75 @ 1:20- 25 choice drill in primary stroke, 25 swim primary stroke (dps), 25 breast pull with free kick
1 x 300 (150 as follows, x2)
25- 2 kicks 1 pull breast drill
100- kick/swim by 25's in primary stroke
25 kick FAST breast on back
Check HR after 300
Everybody together:
5 x 50 swim breast/primary stroke NO FREE @ :55
8 x 25 kick with boards - odds are choice @ :40 (1/2 FAST 1/2 easy); evens are free @ :25
4 x 50 breast/primary @ :50
8 x 50 kick on back- odds free/breast, evens are dolph/choice by 25's @ :50
3 x 50 swim breast/primary @ :45
8 x 75 kick -odds are free/fly/free by 25's on back @ 1:20
:15 extra rest
evens are BROKEN- 25 dolph kick on back, :10 rest, 50 kick free/breast by 25's with boards- all @ 2:00
1:00 rest, check your HW
With fins+, until 6:00 p.m.,
4 x 25 @ :40- the usual
1* x 50 swim all out FAST @ 1:00
*even rounds go 2 x 50 @ 1:00; 50's & 25's are the same stroke in each round
+after 4 rounds, some sets might be sans fins
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for your March meets. Have a great day!
Subscribe to:
Posts (Atom)