1 x 600- 300 swim free, 300 reverse IM drill- each 100 is drill/drill/swim/kick on back by 25's
1:00 rest
All @ :15 rest...
1 x 300- 50 6k/3str free drill, 25 choice kick on back, but UDK to halfway!
2 x 100- 50 2 kicks 1 pull breast drill, 50 kick FAST dolph/breast by 25's, with boards
3* x 150- 25 breast pull with free kick (build tempo into the turn), 25 kick on back from a DIVE
*on 3rd 150, go the 25 breast SWIM in stead of drill, build to a FAST finish
Check HR, then everybody together...
3 sets of:
3 x 50 swim breast/free by 25's @ :50 or :55 (2nd & 3rd sets @ :45 or :50)
4 x 25 kick with boards-
odds- 15m FAST free, 10 m easy breaststroke @ :40
evens- all FAST free @ :25
1 x 100 kick IM (by 25's) FAST for time @ 2:00
No rest between sets, check HR after 3rd set; then...
TEST SET: 8 x 50 kick FAST for time with boards @ 1:00- free/breast by 25's
Check HR & give your avg & fastest times
With fins:
18 x 25 fly in sets of 6 as follows-
1-3 drill (different by round) @ :40
#4- swim build to FAST @ :40
#5- all kick on back @ :25, UDK to halfway
#6- swim fly FAST @ :20
No rest between sets, check HR after #18, then take fins off.
With shnorkels, finish up with...
3 x 50 swim free @ :45 (or @ :50 for Lane 1)
3 x 100 @ 1:40- 25 swim fly build to FAST turn, 50 swim free br 3/5 by 25's, last 25 kick FAST choice on back, UDK past the flags (no shnorkel for the 100's- unless you're really feeling adventurous)
No rest between sets.
100 easy drill before you get out. Do an excellent job this weekend with your races & drylands; DON'T FORGET, we have regular workout tomorrow night at Ida Lee. Have a great day!
Saturday, January 6, 2018
Thursday, January 4, 2018
Thursday, January 4, 2018- Combined Jr Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
2 sets of:
3 x 75 @ 1:20- 50 drill, 25 kick build to FAST (one round free, one round primary)
1 x 125 @ 2:00 (gets :10 faster by round), swim odd 25's (build into FAST turn), even 25's kick on back - UDK past the flags!
No rest between sets; after 2nd set, check HR & get shnorkels & boards
All with shnorkel, 5 sets of:
1 x 50 kick FAST for time with boards @ 1:10
1 x 50 swim free FAST for time @ 1:10
1 x 50 kick FAST for time on back (no shnorkel here) @ 1:10- UDK past the flags!
1 x 50 easy choice skulling @ 1:10
No extra rest between sets
3 sets of:
4 x 100 swim free at pace @ 1:40 (1:50, 2:00 by round)
1 x 300 swim free desc 1-3 to something juicy!
:30 rest between sets, check HR
With fins, until 6:00 p.m., finish up with...
24 x 25 @ :40- the "usual!"
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited to race this weekend. Have a great day!
1:00 rest
2 sets of:
3 x 75 @ 1:20- 50 drill, 25 kick build to FAST (one round free, one round primary)
1 x 125 @ 2:00 (gets :10 faster by round), swim odd 25's (build into FAST turn), even 25's kick on back - UDK past the flags!
No rest between sets; after 2nd set, check HR & get shnorkels & boards
All with shnorkel, 5 sets of:
1 x 50 kick FAST for time with boards @ 1:10
1 x 50 swim free FAST for time @ 1:10
1 x 50 kick FAST for time on back (no shnorkel here) @ 1:10- UDK past the flags!
1 x 50 easy choice skulling @ 1:10
No extra rest between sets
3 sets of:
4 x 100 swim free at pace @ 1:40 (1:50, 2:00 by round)
1 x 300 swim free desc 1-3 to something juicy!
:30 rest between sets, check HR
With fins, until 6:00 p.m., finish up with...
24 x 25 @ :40- the "usual!"
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited to race this weekend. Have a great day!
Thursday Morning, January 4, 2018- SCY @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
3 sets of:
3 x 75 @ 1:20- 50 drill, 25 kick build to FAST (one round free, one round primary, one round 4th best stroke)
1 x 125 @ 2:00 (gets :10 faster by round), swim odd 25's (build into FAST turn), even 25's kick on back - UDK past the flags!
No rest between sets; after 3rd set, check HR & get shnorkels & boards
5 sets of:
4 x 25 "partner kick" @ :40, with one forward ss at midpool
1 x 100 swim free FAST @ 1:30
1 x 100 kick FAST for time on back- UDK past flags or it doesn't count, @ 2:00
No extra rest between sets
3 sets of:
4 x 100 swim free at pace @ 1:40 (1:50, 2:00 by round)
1 x 300 swim free desc 1-3 to something juicy!
:30 rest between sets, check HR
With fins, until 7:15 a.m., finish up with...
24 x 25 @ :40- the "ususal!"
100 easy drill before you get out. Do an excellent job with school today, get excited to race this weekend. Have a great day!
1:00 rest
3 sets of:
3 x 75 @ 1:20- 50 drill, 25 kick build to FAST (one round free, one round primary, one round 4th best stroke)
1 x 125 @ 2:00 (gets :10 faster by round), swim odd 25's (build into FAST turn), even 25's kick on back - UDK past the flags!
No rest between sets; after 3rd set, check HR & get shnorkels & boards
5 sets of:
4 x 25 "partner kick" @ :40, with one forward ss at midpool
1 x 100 swim free FAST @ 1:30
1 x 100 kick FAST for time on back- UDK past flags or it doesn't count, @ 2:00
No extra rest between sets
3 sets of:
4 x 100 swim free at pace @ 1:40 (1:50, 2:00 by round)
1 x 300 swim free desc 1-3 to something juicy!
:30 rest between sets, check HR
With fins, until 7:15 a.m., finish up with...
24 x 25 @ :40- the "ususal!"
100 easy drill before you get out. Do an excellent job with school today, get excited to race this weekend. Have a great day!
Wednesday, January 3, 2018
Wednesday, January 3, 2018- PM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling, by 25's
1:00 rest
4 x 100 @ 1:45- 50 fist free drill br 3, 50 choice drill NO FREE
8 x 50- odds swim/kick on back @ :55; evens swim free/NO FREE by 25's @ :45
2 x 125 @ 2:15- 25 sit & spin back drill, 100 drill/swim by 25's in primary stroke NO FREE
9 x 50 @ :50-
1-3, swim choice stroke (all same stroke) desc;
4-6, swim/kick choice (all same stroke)
7-9, kick on back, hustle to make the interval & desc 1-3 if you can
1 x 300 - each 100 is 25 skulling, 50 drill (choice stroke), 25 swim build to FAST, FROM A DIVE
1:00 rest, check HR
Until 5:45 p.m., with kickboards & shnorkels:
4 x 25 @ :45 "partner kick" with shnorkels & boards: go side by side (2 or 3 at a time) and race each 25 with face in the water; go one forward somersault at midpool, then continue kicking
Put boards up after #4, then...
1 x 100 swim free with shnorkel FAST (go one at a time, not side-by-side for this 100 free)
:30 rest between rounds, get boards for 25's kick
Same kick for all 4 x 25's, but can change kick from round to round.
At 5:45 p.m., finish up with (until 6:00 p.m.):
3 x 50's swim free with shnorkel @ :50 (desc 1-3 if you can)
1 x 50 kick free with shnorkels & boards @ :50- you'll have to hustle on the 50 kick!
No rest between rounds, check HR at 6:00 p.m.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the 2ndf half of the SCY season. Have a great day!
1:00 rest
4 x 100 @ 1:45- 50 fist free drill br 3, 50 choice drill NO FREE
8 x 50- odds swim/kick on back @ :55; evens swim free/NO FREE by 25's @ :45
2 x 125 @ 2:15- 25 sit & spin back drill, 100 drill/swim by 25's in primary stroke NO FREE
9 x 50 @ :50-
1-3, swim choice stroke (all same stroke) desc;
4-6, swim/kick choice (all same stroke)
7-9, kick on back, hustle to make the interval & desc 1-3 if you can
1 x 300 - each 100 is 25 skulling, 50 drill (choice stroke), 25 swim build to FAST, FROM A DIVE
1:00 rest, check HR
Until 5:45 p.m., with kickboards & shnorkels:
4 x 25 @ :45 "partner kick" with shnorkels & boards: go side by side (2 or 3 at a time) and race each 25 with face in the water; go one forward somersault at midpool, then continue kicking
Put boards up after #4, then...
1 x 100 swim free with shnorkel FAST (go one at a time, not side-by-side for this 100 free)
:30 rest between rounds, get boards for 25's kick
Same kick for all 4 x 25's, but can change kick from round to round.
At 5:45 p.m., finish up with (until 6:00 p.m.):
3 x 50's swim free with shnorkel @ :50 (desc 1-3 if you can)
1 x 50 kick free with shnorkels & boards @ :50- you'll have to hustle on the 50 kick!
No rest between rounds, check HR at 6:00 p.m.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the 2ndf half of the SCY season. Have a great day!
Tuesday, January 2, 2018
Wednesday Morning, January 3, 2018- Jr. Gold @ IL
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling, by 25's
1:00 rest
4 x 100 @ 1:45- 50 fist free drill br 3, 50 choice drill NO FREE
8 x 50- odds swim/kick on back @ :55; evens swim free/NO FREE by 25's @ :45
2 x 125 @ 2:15- 25 sit & spin back drill, 100 drill/swim by 25's in primary stroke NO FREE
9 x 50 @ :50-
1-3, swim choice stroke (all same stroke) desc;
4-6, swim/kick choice (all same stroke)
7-9, kick on back, hustle to make the interval & desc 1-3 if you can
1 x 300 - each 100 is 25 skulling, 50 drill (choice stroke), 25 swim build to FAST, FROM A DIVE
1:00 rest, check HR
LONG SWIM-
4 times through (1800 total):
300 IM swim- 3 100 IM's swim, desc 1-3 to something juicy
Look at the clock as you finish, then...
100 swim free br 3- target mile pace here!
50 kick FAST with boards, free/NO FREE by 25's
1:00 rest after 4th time through, check HR
Until 7 a.m., with kickboards & shnorkels:
4 x 25 @ :45 "partner kick" with shnorkels & boards: go side by side (2 or 3 at a time) and race each 25 with face in the water; go one forward somersault at midpool, then continue kicking
Put boards up after #4, then...
1 x 100 swim free with shnorkel FAST
:30 rest between rounds, get boards for 25's kick
Same kick for all 4 x 25's, but can change kick from round to round.
At 7 a.m., finish up with (until 7:15 a.m.):
3 x 50's swim free with shnorkel @ :50 (desc 1-3 if you can)
1 x 50 kick free with shnorkels & boards @ :50- you'll have to hustle on the 50 kick!
No rest between rounds, check HR at 7:15 a.m.
100 easy drill before you get out. Do an excellent job in school today & get excited for the 2ndf half of the SCY season. Have a great day!
1:00 rest
4 x 100 @ 1:45- 50 fist free drill br 3, 50 choice drill NO FREE
8 x 50- odds swim/kick on back @ :55; evens swim free/NO FREE by 25's @ :45
2 x 125 @ 2:15- 25 sit & spin back drill, 100 drill/swim by 25's in primary stroke NO FREE
9 x 50 @ :50-
1-3, swim choice stroke (all same stroke) desc;
4-6, swim/kick choice (all same stroke)
7-9, kick on back, hustle to make the interval & desc 1-3 if you can
1 x 300 - each 100 is 25 skulling, 50 drill (choice stroke), 25 swim build to FAST, FROM A DIVE
1:00 rest, check HR
LONG SWIM-
4 times through (1800 total):
300 IM swim- 3 100 IM's swim, desc 1-3 to something juicy
Look at the clock as you finish, then...
100 swim free br 3- target mile pace here!
50 kick FAST with boards, free/NO FREE by 25's
1:00 rest after 4th time through, check HR
Until 7 a.m., with kickboards & shnorkels:
4 x 25 @ :45 "partner kick" with shnorkels & boards: go side by side (2 or 3 at a time) and race each 25 with face in the water; go one forward somersault at midpool, then continue kicking
Put boards up after #4, then...
1 x 100 swim free with shnorkel FAST
:30 rest between rounds, get boards for 25's kick
Same kick for all 4 x 25's, but can change kick from round to round.
At 7 a.m., finish up with (until 7:15 a.m.):
3 x 50's swim free with shnorkel @ :50 (desc 1-3 if you can)
1 x 50 kick free with shnorkels & boards @ :50- you'll have to hustle on the 50 kick!
No rest between rounds, check HR at 7:15 a.m.
100 easy drill before you get out. Do an excellent job in school today & get excited for the 2ndf half of the SCY season. Have a great day!
Tuesday Afternoon, January 2, 2018- PM Jr. Gold @ CM & IL
1 x 600- 300 swim freestyle, 300 reverse IM drill- go 3 x reverse 100 IM's drill
1:00 rest
8 x 75 as follows:
1-2, 50 ra2 la2 free drill, 25 breast kick on back- UDK past flags, @ 1:25
3-4, 25 6k/3stroke free drill , 50 2 kicks 1 pull breast drill, @ 1:25
5-8, 25 swim breaststroke build to a FAST turn, 25 choice drill in primary stroke NO FREE, 25 kick FAST on back- UDK past flags; all @ 1:20
3 x 150 kick @ 3:00- odd 50's on back (UDK past flags), middle 50 breast/choice by 25's with boards
1:00 rest
LONG SWIM- (IL, skip this and go right to the "3 sets of" kicking)
4 times through (1800 total):
300 IM swim- 3 100 IM's swim, desc 1-3 to something juicy
Look at the clock as you finish...
100 swim free br 3- target mile pace here!
50 kick FAST with boards, free/NO FREE by 25's
1:00 rest after 4th time through, check HR
3 sets of:
6 x 100 kick as follows:
1st set, odds are IM with boards (desc), evens are breast/free by 50's on back FAST (UDK!), all @ 1:40;
2nd set, odds are free on back @ 1:35; evens are 25 dolphin kick/50 breast kick/25 free kick with boards @ 1:45
3rd set , odds are BROKEN with boards (25/50/25) @ :10 rest, all @ 2:30; evens are kick free on back FAST @ 2:00; focus on UDK, try to be faster than BROKEN 100's
50 easy choice after each round
Until 6:00 p.m., finish up with...
25's partner kick with boards & shnorkel; 4 @ :45, 4 @ :30- forward ss @ midpool. RACE on these!
100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're starting off the new year on a good note. Have a great day!
1:00 rest
8 x 75 as follows:
1-2, 50 ra2 la2 free drill, 25 breast kick on back- UDK past flags, @ 1:25
3-4, 25 6k/3stroke free drill , 50 2 kicks 1 pull breast drill, @ 1:25
5-8, 25 swim breaststroke build to a FAST turn, 25 choice drill in primary stroke NO FREE, 25 kick FAST on back- UDK past flags; all @ 1:20
3 x 150 kick @ 3:00- odd 50's on back (UDK past flags), middle 50 breast/choice by 25's with boards
1:00 rest
LONG SWIM- (IL, skip this and go right to the "3 sets of" kicking)
4 times through (1800 total):
300 IM swim- 3 100 IM's swim, desc 1-3 to something juicy
Look at the clock as you finish...
100 swim free br 3- target mile pace here!
50 kick FAST with boards, free/NO FREE by 25's
1:00 rest after 4th time through, check HR
3 sets of:
6 x 100 kick as follows:
1st set, odds are IM with boards (desc), evens are breast/free by 50's on back FAST (UDK!), all @ 1:40;
2nd set, odds are free on back @ 1:35; evens are 25 dolphin kick/50 breast kick/25 free kick with boards @ 1:45
3rd set , odds are BROKEN with boards (25/50/25) @ :10 rest, all @ 2:30; evens are kick free on back FAST @ 2:00; focus on UDK, try to be faster than BROKEN 100's
50 easy choice after each round
Until 6:00 p.m., finish up with...
25's partner kick with boards & shnorkel; 4 @ :45, 4 @ :30- forward ss @ midpool. RACE on these!
100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're starting off the new year on a good note. Have a great day!
Tuesday Morning, January 2, 2018- AM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM drill- go 3 x reverse 100 IM's drill
1:00 rest
14 x 75 as follows:
1-4, 50 ra2 la2 free drill, 25 breast kick on back- UDK past flags, @ 1:20
5-8, 25 6k/3stroke free drill , 50 2 kicks 1 pull breast drill, @ 1:20
9-14, 25 swim breaststroke build to a FAST turn, 25 choice drill in primary stroke NO FREE, 25 kick FAST on back- UDK past flags; all @ 1:15
3 x 150 kick @ 3:00- odd 50's on back (UDK past flags), middle 50 breast/choice by 25's with boards
1:00 rest
LONG SWIM-
4 times through (1800 total):
300 IM swim- 3 100 IM's swim, desc 1-3 to something juicy
Look at the clock as you finish...
100 swim free br 3- target mile pace here!
50 kick FAST with boards, free/NO FREE by 25's
1:00 rest after 4th time through, check HR
3 sets of:
6 x 100 kick as follows:
1st set, odds are IM with boards (desc), evens are breast/free by 50's on back FAST (UDK!), all @ 1:40;
2nd set, odds are free on back @ 1:35; evens are 25 dolphin kick/50 breast kick/25 free kick with boards @ 1:45
3rd set , odds are BROKEN with boards (25/50/25) @ :10 rest, all @ 2:30; evens are kick free on back FAST @ 2:00; focus on UDK, try to be faster than BROKEN 100's
50 easy choice after each round
Until 7:15 a.m., finish up with...
25's partner kick with boards & shnorkel; 4 @ :45, 4 @ :30- forward ss @ midpool. RACE on these!
100 easy drill before you get out. Do an excellent job in school today- get 2018 off to a good start. Have a great day!
1:00 rest
14 x 75 as follows:
1-4, 50 ra2 la2 free drill, 25 breast kick on back- UDK past flags, @ 1:20
5-8, 25 6k/3stroke free drill , 50 2 kicks 1 pull breast drill, @ 1:20
9-14, 25 swim breaststroke build to a FAST turn, 25 choice drill in primary stroke NO FREE, 25 kick FAST on back- UDK past flags; all @ 1:15
3 x 150 kick @ 3:00- odd 50's on back (UDK past flags), middle 50 breast/choice by 25's with boards
1:00 rest
LONG SWIM-
4 times through (1800 total):
300 IM swim- 3 100 IM's swim, desc 1-3 to something juicy
Look at the clock as you finish...
100 swim free br 3- target mile pace here!
50 kick FAST with boards, free/NO FREE by 25's
1:00 rest after 4th time through, check HR
3 sets of:
6 x 100 kick as follows:
1st set, odds are IM with boards (desc), evens are breast/free by 50's on back FAST (UDK!), all @ 1:40;
2nd set, odds are free on back @ 1:35; evens are 25 dolphin kick/50 breast kick/25 free kick with boards @ 1:45
3rd set , odds are BROKEN with boards (25/50/25) @ :10 rest, all @ 2:30; evens are kick free on back FAST @ 2:00; focus on UDK, try to be faster than BROKEN 100's
50 easy choice after each round
Until 7:15 a.m., finish up with...
25's partner kick with boards & shnorkel; 4 @ :45, 4 @ :30- forward ss @ midpool. RACE on these!
100 easy drill before you get out. Do an excellent job in school today- get 2018 off to a good start. Have a great day!
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