1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
Quick review of backstroke drills
With fins:
4 x 50 @ 1:00 6ks drill (head still)
6 x 50 @ 1:00, 1/2 ra 1/2 la back drill (rotate hips evenly & fully)
3 x 200 @ :15 rest, 100 swim back, 100 kick on back, desc 1-3 to what you can.
1:00 rest, check HR & take off fins.
3 rounds of:
Out & backs to 15 meters @ :50, all swim/kick; go 2 free (forward ss) and 2 NO FREE (backward ss)
Finish up with:
1 x 600 pull free with shnorkel as follows:
150 cruise, 50 FAST
100 cruise, 100 FAST
50 cruise, 150 FAST
Check HR
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for some nice weather the rest of this week. Have a great day!
Wednesday, September 6, 2017
Tuesday, September 5, 2017
Tuesday, September 5, 2017- LCM @ Broadlands
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is 50 drill, 25 swim, 25 kick on back
1:00 rest
Review freestyle drills & kicking
With fins:
6 x 50 ra2 la2 free drill @ 1:00
1 x 300- 25 choice free drill, 25 swim build to FAST turns, 25 kick FAST on back (4 UDK!), then last 25 choice drill (can be some other stroke)
:20 rest, check HR & take off fins.
2 x 300 @ :20 rest- as above, focus on body alignment, hip rotation & letting the kick drive you
1:00 rest, check HR again
With boards, 2 sets of:
2 x 50 kick @ 1:10- 25 FAST breaststroke, 25 choice
1 x 100 kick on back easy/FAST by 50's @ 2:15
4 x 50 kick @ 1:10- 25 FAST dolphin kick, 25 choice
1 x 100 kick on back easy/FAST by 50's @ 2:15
6 x 50 kick @ 1:00- 25 FAST freestyle, 25 choice
1 x 100 kick FAST for time on back- focus on 4 UDK's!
1:00 rest between sets, check HR after each set.
If there is time...
"out & backs" (swim/kick) with forward ss at 15M mark- all FAST; odds are free, evens are NO FREE
100 easy drill before you help take out the lanelines. Do an excellent job with your HW tonight and get excited for the year ahead. Have a great day!
1:00 rest
Review freestyle drills & kicking
With fins:
6 x 50 ra2 la2 free drill @ 1:00
1 x 300- 25 choice free drill, 25 swim build to FAST turns, 25 kick FAST on back (4 UDK!), then last 25 choice drill (can be some other stroke)
:20 rest, check HR & take off fins.
2 x 300 @ :20 rest- as above, focus on body alignment, hip rotation & letting the kick drive you
1:00 rest, check HR again
With boards, 2 sets of:
2 x 50 kick @ 1:10- 25 FAST breaststroke, 25 choice
1 x 100 kick on back easy/FAST by 50's @ 2:15
4 x 50 kick @ 1:10- 25 FAST dolphin kick, 25 choice
1 x 100 kick on back easy/FAST by 50's @ 2:15
6 x 50 kick @ 1:00- 25 FAST freestyle, 25 choice
1 x 100 kick FAST for time on back- focus on 4 UDK's!
1:00 rest between sets, check HR after each set.
If there is time...
"out & backs" (swim/kick) with forward ss at 15M mark- all FAST; odds are free, evens are NO FREE
100 easy drill before you help take out the lanelines. Do an excellent job with your HW tonight and get excited for the year ahead. Have a great day!
Friday, September 1, 2017
Friday Morning, September 1, 2017- LCM @ Broadlands
1 x 300- 300 swim freestyle, 300 reverse IM (mix it up, your choice)
1:00 rest
Quick talk about Butterfly
*Head position at breath (breathe at the front of the stroke)
*Hips up as your hands enter the water
*Dolphin kick should be continuous (not two separate kicks)
With fins, all @ :10 rest
6 x 50- 3 kicks 1 pull fly drill
6 x 50 fly pull with free kick (middle 15 meters can be dolphin kick on side)
6 x 50 1/2 ra pull 1/2 la pull fly drill (arm you aren't using stays at your side), breathe every stroke, and breathe to the FRONT (no side breathing)
:30 rest, check HR & take off fins
1 x 300- 25 swim fly build, 25 dolph kick on side, 50 drill choice
1:00 rest
6 sets of "Reverse Out & Backs" from mid-pool, all @ :50, as follows:
1- swim or drill to a FAST turn, then FAST kick back to mid-pool ;
2- swim to FAST turn, then FAST kick back to mid-pool;
3- all swim with FAST turn
4- your choice, but with a FAST turn & breakout.
3rd & 6th sets are your choice, the others are all fly (except for #4 in each round)
After 6th set:
1 x 200 skulling/drill choice by 25's
1:00 rest
Until 7:15 a.m., finish up with...
1 x 50 swim 25 fly, 25 kick @ 1:05
1 x 50 swim 25 fly, 25 choice swim @ 1:05
1 x 50 swim free br 3 @ :45
150 easy drill to the other end before you help take out the lanelines. Enjoy three days off, wear your sunscreen if you have to be outside. REMEMBER, all afternoons next Tuesday-Friday. Have a great day!
1:00 rest
Quick talk about Butterfly
*Head position at breath (breathe at the front of the stroke)
*Hips up as your hands enter the water
*Dolphin kick should be continuous (not two separate kicks)
With fins, all @ :10 rest
6 x 50- 3 kicks 1 pull fly drill
6 x 50 fly pull with free kick (middle 15 meters can be dolphin kick on side)
6 x 50 1/2 ra pull 1/2 la pull fly drill (arm you aren't using stays at your side), breathe every stroke, and breathe to the FRONT (no side breathing)
:30 rest, check HR & take off fins
1 x 300- 25 swim fly build, 25 dolph kick on side, 50 drill choice
1:00 rest
6 sets of "Reverse Out & Backs" from mid-pool, all @ :50, as follows:
1- swim or drill to a FAST turn, then FAST kick back to mid-pool ;
2- swim to FAST turn, then FAST kick back to mid-pool;
3- all swim with FAST turn
4- your choice, but with a FAST turn & breakout.
3rd & 6th sets are your choice, the others are all fly (except for #4 in each round)
After 6th set:
1 x 200 skulling/drill choice by 25's
1:00 rest
Until 7:15 a.m., finish up with...
1 x 50 swim 25 fly, 25 kick @ 1:05
1 x 50 swim 25 fly, 25 choice swim @ 1:05
1 x 50 swim free br 3 @ :45
150 easy drill to the other end before you help take out the lanelines. Enjoy three days off, wear your sunscreen if you have to be outside. REMEMBER, all afternoons next Tuesday-Friday. Have a great day!
Thursday, August 31, 2017
Thursday Morning, August 31, 2017- LCM @ Broadlands
1 x 600- 300 swim freestyle, 300 reverse IM drill (2 x 150's rev IM drill)
1:00 rest
3 sets of:
1 x 150 @ 3:15 drill/swim by 25's, middle 50 is kick on back (UDK)
2 x 50 kick desc 1-2 (on back for #1, then with boards for #2) @ 1:10
No rest between sets, check HR after each round.
LONG SWIM-
3 times through:
140 swim free br 3/5/3 by 50's, 100 swim IM order by 50's (fly/back, then back/breast, etc), then 50 kick on back- 25 choice build to FAST, hold it to the end
1:00 rest, check HR
Finish up with, until 7:15 a.m.,
3 x out & backs to 15M (forward ss in odd rounds, even ss in even rounds) @ :40
1 x 50 swim free br 3 @ :50
1 x 100 swim back/breast by 50's @ 2:00 (desc 1-3's here)
100 easy drill before you help with lanelines. Do an excellent job in school today, thank your parents for getting you to workout this morning. Have a great day!
1:00 rest
3 sets of:
1 x 150 @ 3:15 drill/swim by 25's, middle 50 is kick on back (UDK)
2 x 50 kick desc 1-2 (on back for #1, then with boards for #2) @ 1:10
No rest between sets, check HR after each round.
LONG SWIM-
3 times through:
140 swim free br 3/5/3 by 50's, 100 swim IM order by 50's (fly/back, then back/breast, etc), then 50 kick on back- 25 choice build to FAST, hold it to the end
1:00 rest, check HR
Finish up with, until 7:15 a.m.,
3 x out & backs to 15M (forward ss in odd rounds, even ss in even rounds) @ :40
1 x 50 swim free br 3 @ :50
1 x 100 swim back/breast by 50's @ 2:00 (desc 1-3's here)
100 easy drill before you help with lanelines. Do an excellent job in school today, thank your parents for getting you to workout this morning. Have a great day!
Tuesday, August 29, 2017
Wednesday, August 30, 2017- LCM @ Broadlands
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
Quick talk about Breaststroke-
*Head stays down until hands have swept outside the shoulders;
*Point toes at the end of each kick so feet come together;
*Get long & flat after each stroke, don't swim "uphill."
With fins,
12 x 50 @ 1:00- 2 dolphin kicks 1 pull breaststroke, except #4, 8 and 12 are kick on back FAST, at least 8 meters FAST UDK.
Check HR & take fins off.
6 x 100 @ 2:15, 25 2 kicks 1 pull breast drill, 50 swim breast (FAST TURN), 25 2 kicks 1 pull drill
From mid-pool...
12 x" reverse out & backs" @ :50- go breast pull with free kick into the wall, regular swim back out to mid pool, except every 3rd one is your choice stroke, NO BREASTSTROKE
1 x 300 as follows:
odd 50's, choice drill/swim by 25's
even 50's, FROM A DIVE, breaststroke swim build to FAST
1:00 rest, check HR
From the deep end, 6 sets of:
Vertical kicking, :20/:10 for 3 rounds, then...
2 x 50 swim breaststroke build to FAST at midpool, backward ss then kick FAST free on back, @ 1:10
After 3rd & 6th sets...
1 x 200 IM- 150 swim, last 50 kick free on back, descend 1-2
Until 7:15 a.m.,
2 x 50 swim free br 3 @ :55
1 x 50 (out & back) swim backstroke (back turn at midpool)/breaststroke by 25's @ 1:00
150 easy drill before you help with the lanelines. Do an excellent job in school today and thank your parents for getting you to workout this morning. Have a great day!
1:00 rest
Quick talk about Breaststroke-
*Head stays down until hands have swept outside the shoulders;
*Point toes at the end of each kick so feet come together;
*Get long & flat after each stroke, don't swim "uphill."
With fins,
12 x 50 @ 1:00- 2 dolphin kicks 1 pull breaststroke, except #4, 8 and 12 are kick on back FAST, at least 8 meters FAST UDK.
Check HR & take fins off.
6 x 100 @ 2:15, 25 2 kicks 1 pull breast drill, 50 swim breast (FAST TURN), 25 2 kicks 1 pull drill
From mid-pool...
12 x" reverse out & backs" @ :50- go breast pull with free kick into the wall, regular swim back out to mid pool, except every 3rd one is your choice stroke, NO BREASTSTROKE
1 x 300 as follows:
odd 50's, choice drill/swim by 25's
even 50's, FROM A DIVE, breaststroke swim build to FAST
1:00 rest, check HR
From the deep end, 6 sets of:
Vertical kicking, :20/:10 for 3 rounds, then...
2 x 50 swim breaststroke build to FAST at midpool, backward ss then kick FAST free on back, @ 1:10
After 3rd & 6th sets...
1 x 200 IM- 150 swim, last 50 kick free on back, descend 1-2
Until 7:15 a.m.,
2 x 50 swim free br 3 @ :55
1 x 50 (out & back) swim backstroke (back turn at midpool)/breaststroke by 25's @ 1:00
150 easy drill before you help with the lanelines. Do an excellent job in school today and thank your parents for getting you to workout this morning. Have a great day!
Tuesday Morning, August 29, 2017- LCM @ Broadlands
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 25's
1:00 rest
Quick talk about backstroke:
*Head position- flat & still;
*Hips- rotate evenly & completely;
*Kick- know how to use it for either tempo or power;
With fins:
6 x 50 @ 1:00 1/2 double arm back, 1/2 kick streamlined
8 x 50 @ 1:10, 20 meters sit & spin drill, 30 meters swim backstroke
Take fins off
2 x 300 @ :10 rest
50 swim backstroke, 50 swim/kick (by 25's) choice from a running dive (be careful)
1:00 rest
2 sets of :
4 x 100 @ 2:00- 25 6ks back drill, 25 swim backstroke build to a FAST turn
6 x 50 swim, 1&2 backstroke @ 1:00, #3 & 6 choice @ 1:00
4 x "out & backs" swim/kick to 15M (forward ss), NO FREESTYLE
1 x 150 kick with boards IM order by 50's FAST
1:00 rest between sets, check HR
Until 7:15 a.m., finish up with...
50's kick odds are 1/2 breast 1/2 free @ 1:15 (breast is FAST), evens are 1/2 free 1/2 fly @ :55 (make interval)
100 easy drill before you help with the lanelines. Do an excellent job in school today and get excited for the SCY season. Have a great day!
1:00 rest
Quick talk about backstroke:
*Head position- flat & still;
*Hips- rotate evenly & completely;
*Kick- know how to use it for either tempo or power;
With fins:
6 x 50 @ 1:00 1/2 double arm back, 1/2 kick streamlined
8 x 50 @ 1:10, 20 meters sit & spin drill, 30 meters swim backstroke
Take fins off
2 x 300 @ :10 rest
50 swim backstroke, 50 swim/kick (by 25's) choice from a running dive (be careful)
1:00 rest
2 sets of :
4 x 100 @ 2:00- 25 6ks back drill, 25 swim backstroke build to a FAST turn
6 x 50 swim, 1&2 backstroke @ 1:00, #3 & 6 choice @ 1:00
4 x "out & backs" swim/kick to 15M (forward ss), NO FREESTYLE
1 x 150 kick with boards IM order by 50's FAST
1:00 rest between sets, check HR
Until 7:15 a.m., finish up with...
50's kick odds are 1/2 breast 1/2 free @ 1:15 (breast is FAST), evens are 1/2 free 1/2 fly @ :55 (make interval)
100 easy drill before you help with the lanelines. Do an excellent job in school today and get excited for the SCY season. Have a great day!
Sunday, August 27, 2017
Monday Morning, August 28, 2017- LCM @ Broadlands
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
Quick talk about freestyle:
*Steady head position;
*Hip rotation is even (balanced) and complete;
*Let your kick drive you
With fins:
8 x 50 @ 1:00- odds are catchup free drill, evens are 1/2 catchup drill 1/2 swim free
6 x 100 @ 2:15- ra2 la2 free drill, kick on back (4 UDK's off each wall) by 50's
Check HR & take fins off, then get right into:
1 x 300- 50 fist free drill br 3, 25 choice drill, 25 choice skulling
1:00 rest, check HR again
With boards, 7 sets of:
1 x 100 kick on back (4 UDK's off each wall), 2nd 50 stronger then the first 50, @ 2:15
1 x 50 kick FAST with boards @ 1:00
1 x 100 swim free/NO FREE by 50's @ 1:45
No rest between sets, check HR after each 50 kick.
Until 7:30 a.m., finish up with...
"Out & backs" to 15M @ :50, IM transition as follows:
1&2, fly/back swim (forward ss at 15M)
3&4, back/breast swim (roll over & flip at 15M)
5&6, breast/free swim (backward ss @ 15M)
7&8, swim/kick fly (forward ss at 15M)
9&10, swim/kick back (roll over & flip at 15M)
11&12, swim/kick breast (backwards ss at 15M)
100 easy drill before you get out to help with the lanelines. Do an excellent job in school today and get excited for the SCY season. Have a great day!
1:00 rest
Quick talk about freestyle:
*Steady head position;
*Hip rotation is even (balanced) and complete;
*Let your kick drive you
With fins:
8 x 50 @ 1:00- odds are catchup free drill, evens are 1/2 catchup drill 1/2 swim free
6 x 100 @ 2:15- ra2 la2 free drill, kick on back (4 UDK's off each wall) by 50's
Check HR & take fins off, then get right into:
1 x 300- 50 fist free drill br 3, 25 choice drill, 25 choice skulling
1:00 rest, check HR again
With boards, 7 sets of:
1 x 100 kick on back (4 UDK's off each wall), 2nd 50 stronger then the first 50, @ 2:15
1 x 50 kick FAST with boards @ 1:00
1 x 100 swim free/NO FREE by 50's @ 1:45
No rest between sets, check HR after each 50 kick.
Until 7:30 a.m., finish up with...
"Out & backs" to 15M @ :50, IM transition as follows:
1&2, fly/back swim (forward ss at 15M)
3&4, back/breast swim (roll over & flip at 15M)
5&6, breast/free swim (backward ss @ 15M)
7&8, swim/kick fly (forward ss at 15M)
9&10, swim/kick back (roll over & flip at 15M)
11&12, swim/kick breast (backwards ss at 15M)
100 easy drill before you get out to help with the lanelines. Do an excellent job in school today and get excited for the SCY season. Have a great day!
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