1 x 600- 300 swim free, 300 reverse IM- each 100 is drill/kick by 50's (focus on UDK on kick)
1:00 rest
With fins,
25's fly drilling @ :35- different drill by rounds of 6
Take fins off, then
2 sets of:
4 x 25 swim fly @ :35 (@ :25 in 2nd set)
3 x 50 swim @ :55 (@ 1:05 in 2nd set)
No rest between sets.
3 sets of:
4 x 75 swim "slide IM" @ 1:15 (get :05 faster by round, but drop 1 x 75 in each round)
2 x 75 swim free with shnorkels @ 1:05 (get's :05 faster by round, but add 1 x 75 in each round)
Can use paddles for the 75's free on 1st set.
Check HR after each round
LONG SWIM-
1 x 2100 as follows:
700- primary stroke, swim/kick by 50's on odd 100's (desc); drill/swim by 25's on even 100's
700- IM, odd 100's are swim 75 IM, 25 kick free on back,desc; even 100's are IM transition by 50's
700- freestyle (go swim/kick on even 100's by 50's; straight swim on odd 100's desc to pace)
Check HR
With fins, until 7:15 a.m., finish up with...
24 x 25 @ :40- the usual, in sets of 4
100 easy drill before you get out. Do an excellent job in school today, and with drylands tonight. Have a great day!
Tuesday, March 6, 2018
Monday, March 5, 2018
Monday Afternoon, March 5, 2018- PM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling, by 25's
1:00 rest
3 x 100 drill/kick by 50's @ 1:50- odds are free, evens are NO FREE
3 x 100 25 swim free (build to FAST turn), 50 drill in primary stroke, 25 kick on back (build), all @ 1:50
2 x 125 @ 2:15, 50 swim (build)/drill in primary stroke, 75 drill/kick (build)/drill in 4th best stroke NO FREE
6 x 50 swim free/NO FREE by 25's, 2 @ :55 (desc 1-2), 1 @ :40
6 x 25 partner kick with forward ss at mid-pool @ :45, all FAST
1:00 rest, check HR
4 sets of:
3 x 100-
odds- 25 swim in primary stroke, 50 swim free br 3/5, 25 kick on back (build), @ 1:40, #2- swim free br 3 @ 1:15
3 x 50 swim/kick by 25's @ :55 in primary stroke (in even rounds, go in 4th best stroke @ :55), desc 1-3 to something juicy!
:10 extra rest, get boards
BROKEN 100 kick with boards- odd rounds go 25/50/25; even rounds go 2 x 50, all FAST
Check HR after each round; go 1 50 easy after the 2nd set.
If there is time (can pull free w/paddles & buoys in even rounds):
4 x 75's swim IM ("slide") @ 1:15, focus on UDK & tempo (free pull with shnorkels @ 1:05 in even sets.)
Continuously until 6:00 p.m.
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for your March meet. Have a great day!
1:00 rest
3 x 100 drill/kick by 50's @ 1:50- odds are free, evens are NO FREE
3 x 100 25 swim free (build to FAST turn), 50 drill in primary stroke, 25 kick on back (build), all @ 1:50
2 x 125 @ 2:15, 50 swim (build)/drill in primary stroke, 75 drill/kick (build)/drill in 4th best stroke NO FREE
6 x 50 swim free/NO FREE by 25's, 2 @ :55 (desc 1-2), 1 @ :40
6 x 25 partner kick with forward ss at mid-pool @ :45, all FAST
1:00 rest, check HR
4 sets of:
3 x 100-
odds- 25 swim in primary stroke, 50 swim free br 3/5, 25 kick on back (build), @ 1:40, #2- swim free br 3 @ 1:15
3 x 50 swim/kick by 25's @ :55 in primary stroke (in even rounds, go in 4th best stroke @ :55), desc 1-3 to something juicy!
:10 extra rest, get boards
BROKEN 100 kick with boards- odd rounds go 25/50/25; even rounds go 2 x 50, all FAST
Check HR after each round; go 1 50 easy after the 2nd set.
If there is time (can pull free w/paddles & buoys in even rounds):
4 x 75's swim IM ("slide") @ 1:15, focus on UDK & tempo (free pull with shnorkels @ 1:05 in even sets.)
Continuously until 6:00 p.m.
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for your March meet. Have a great day!
Monday Morning, March 5, 2018- AM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling, by 25's
1:00 rest
3 x 100 drill/kick by 50's @ 1:45- odds are free, evens are NO FREE
3 x 100 25 swim free (build to FAST turn), 50 drill in primary stroke, 25 kick on back (build), all @ 1:45
4 x 125 @ 2:15, 50 swim (build)/drill in primary stroke, 75 drill/kick (build)/drill in 4th best stroke NO FREE
9 x 50 swim free/NO FREE by 25's, 2 @ :50, 1 @ :35 (last 3, go 2 @ :45, 1 @ :30!?!)
1:00 rest, check HR
6 x 25 partner kick with forward ss at mid-pool @ :45, all FAST, then...
6 sets of:
3 x 100-
odds- 25 swim in primary stroke, 50 swim free br 3/5, 25 kick on back (build), @ 1:30
#2- swim free br 3 @ 1:10
3 x 50 swim/kick by 25's @ :50 in primary stroke (in even rounds, go in 4th best stroke @ :55), desc 1-3 to something juicy!
BROKEN 100 kick with boards- different by round, but FAST in every round
Check HR after each round.
Finish up with (can pull free w/paddles & buoys in even rounds):
4 x 75's swim IM ("slide") @ 1:15, focus on UDK & tempo (free pull with shnorkels @ 1:05 in even sets.)
Continuously until 7:15 a.m.
100 easy drill before you get out. Do an excellent job in school today and get excited for your March meet. Have a great day!
1:00 rest
3 x 100 drill/kick by 50's @ 1:45- odds are free, evens are NO FREE
3 x 100 25 swim free (build to FAST turn), 50 drill in primary stroke, 25 kick on back (build), all @ 1:45
4 x 125 @ 2:15, 50 swim (build)/drill in primary stroke, 75 drill/kick (build)/drill in 4th best stroke NO FREE
9 x 50 swim free/NO FREE by 25's, 2 @ :50, 1 @ :35 (last 3, go 2 @ :45, 1 @ :30!?!)
1:00 rest, check HR
6 x 25 partner kick with forward ss at mid-pool @ :45, all FAST, then...
6 sets of:
3 x 100-
odds- 25 swim in primary stroke, 50 swim free br 3/5, 25 kick on back (build), @ 1:30
#2- swim free br 3 @ 1:10
3 x 50 swim/kick by 25's @ :50 in primary stroke (in even rounds, go in 4th best stroke @ :55), desc 1-3 to something juicy!
BROKEN 100 kick with boards- different by round, but FAST in every round
Check HR after each round.
Finish up with (can pull free w/paddles & buoys in even rounds):
4 x 75's swim IM ("slide") @ 1:15, focus on UDK & tempo (free pull with shnorkels @ 1:05 in even sets.)
Continuously until 7:15 a.m.
100 easy drill before you get out. Do an excellent job in school today and get excited for your March meet. Have a great day!
Sunday, March 4, 2018
Sunday Morning, March 4, 2018- Combined Jr. Gold @ CM
After PMI, a quick hosedown for everybody, then...
1 x 600- 300 swim free, 200 reverse IM drill, then 100 choice skulling
:30 rest, check HR, then...
10-15 minutes to warmup on your own, be ready to go by 10:25 a.m.
Check HR
With boards where necessary (can split the lane, and go 2 at a time):
4 x 1/2 pool sprint kicks with boards @ :35
1 x 50 kick FAST for time on back @ 1:00
3 x 50 swim/kick on back (free in 1st set, primary NO FREE in 2nd set) @ :55 desc 1-3 to something juicy!
1 x 50 kick FAST for time with boards @ 1:00
No rest between sets, but check HR after each round, get your time
1:00 rest, then...
TEST SET:
1 x 400 kick FAST for time- 75 free, 25 NO FREE, all with boards, get your time.
Check HR
With fins, until 11 a.m., finish up with...
24 x 25 @ :40- the usual, in sets of 4
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. Remember what we went over today in PMI, start visualizing your races for your big March meets. Have a great day!
1 x 600- 300 swim free, 200 reverse IM drill, then 100 choice skulling
:30 rest, check HR, then...
10-15 minutes to warmup on your own, be ready to go by 10:25 a.m.
Check HR
With boards where necessary (can split the lane, and go 2 at a time):
4 x 1/2 pool sprint kicks with boards @ :35
1 x 50 kick FAST for time on back @ 1:00
3 x 50 swim/kick on back (free in 1st set, primary NO FREE in 2nd set) @ :55 desc 1-3 to something juicy!
1 x 50 kick FAST for time with boards @ 1:00
No rest between sets, but check HR after each round, get your time
1:00 rest, then...
TEST SET:
1 x 400 kick FAST for time- 75 free, 25 NO FREE, all with boards, get your time.
Check HR
With fins, until 11 a.m., finish up with...
24 x 25 @ :40- the usual, in sets of 4
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. Remember what we went over today in PMI, start visualizing your races for your big March meets. Have a great day!
Saturday, March 3, 2018
Saturday Morning, March 3, 2018- Jr. Gold (done on your own when & where you can)
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is skulling/drill/drill by 25's
1:00 rest
4 x 50 catchup free drill/choice kick on back @ 1:00- focus on keeping head still, feeling hips rotate
4 x 75 @ 1:20- 50 fist free drill br 3, 25 drill choice NO FREE; feel water on forearms on the fist drill
4 x 100 @ 1:45- 50 drill in primary stroke NO FREE, 50 kick on back- desc the kick 1-2's, focus on UDK.
:30 rest, check HR, then get ready...
9 x 50 swim free- 2 br 3/5 by 25's @ :45 (or @ :50 if needed), then 1 br 3 @ :35 (or @ :40)
9 x 50 swim IM order/free by 25's, go 2 @ :50, 1 @ :35 (or 2 @ :55, 1 @ :40); 1-3 are fly/free; 4-6 are back/free; 7-9 are breast/free- all by 25's
9 x 50 swim/kick on back by 25's as follows:
1-3 @ :55 (desc) fly/kick, then back/kick, then breast/kick by 25's
4-6 @ :50 (desc if you can), same as first 3 x 50's
7-9 @ :45- all free, unless you're feeling a little adventurous and you'd like to try IM (as above)
:30 rest to check HR, get shnorkels
With shnorkels, all @ :20 rest (and can use paddles for one of the 450's free):
1 x 450 swim free, desc the 150's 1-3 (can go hand touch at 300 to check time)
1 x 450 swim free as above (desc 150's, hand touch at 300), but FASTER
1 x 450 kick as follows:
150 IM order by 50's with boards
150 on back free (focus on UDK's past flags)
3 x 50 kick with boards in primary stroke @ :10 rest, all FAST
1:00 rest, check HR
If you have time...
Finish up with 50's "odds & evens" all @ :55 (go 6 in primary stroke, 4 choice- cycle through that until you have to get out- or up to 30 x 50; last 10 can be @ :50 if you'd like)
Odds- swim smooth, but FAST in & out of the turn;
evens- FAST breakout and FAST finish (1st & last 10 yards)'Make sure the fast part is FAST
100 easy drill before you get out. Thank your parents for getting to a pool today. I will miss working with all of you today, looking forward to our PMI and Test Set tomorrow (9:30-11:00 a.m. at Claude Moore). Have a great day!
1:00 rest
4 x 50 catchup free drill/choice kick on back @ 1:00- focus on keeping head still, feeling hips rotate
4 x 75 @ 1:20- 50 fist free drill br 3, 25 drill choice NO FREE; feel water on forearms on the fist drill
4 x 100 @ 1:45- 50 drill in primary stroke NO FREE, 50 kick on back- desc the kick 1-2's, focus on UDK.
:30 rest, check HR, then get ready...
9 x 50 swim free- 2 br 3/5 by 25's @ :45 (or @ :50 if needed), then 1 br 3 @ :35 (or @ :40)
9 x 50 swim IM order/free by 25's, go 2 @ :50, 1 @ :35 (or 2 @ :55, 1 @ :40); 1-3 are fly/free; 4-6 are back/free; 7-9 are breast/free- all by 25's
9 x 50 swim/kick on back by 25's as follows:
1-3 @ :55 (desc) fly/kick, then back/kick, then breast/kick by 25's
4-6 @ :50 (desc if you can), same as first 3 x 50's
7-9 @ :45- all free, unless you're feeling a little adventurous and you'd like to try IM (as above)
:30 rest to check HR, get shnorkels
With shnorkels, all @ :20 rest (and can use paddles for one of the 450's free):
1 x 450 swim free, desc the 150's 1-3 (can go hand touch at 300 to check time)
1 x 450 swim free as above (desc 150's, hand touch at 300), but FASTER
1 x 450 kick as follows:
150 IM order by 50's with boards
150 on back free (focus on UDK's past flags)
3 x 50 kick with boards in primary stroke @ :10 rest, all FAST
1:00 rest, check HR
If you have time...
Finish up with 50's "odds & evens" all @ :55 (go 6 in primary stroke, 4 choice- cycle through that until you have to get out- or up to 30 x 50; last 10 can be @ :50 if you'd like)
Odds- swim smooth, but FAST in & out of the turn;
evens- FAST breakout and FAST finish (1st & last 10 yards)'Make sure the fast part is FAST
100 easy drill before you get out. Thank your parents for getting to a pool today. I will miss working with all of you today, looking forward to our PMI and Test Set tomorrow (9:30-11:00 a.m. at Claude Moore). Have a great day!
Thursday, March 1, 2018
Thursday Afternoon, March 1, 2018- PM Jr. Gold @ CM & RH
1 x 600-300 swim free, 300 reverse IM- your choice on the IM
1:00 drill
2 sets of- all @ :10 rest:
1 x 100 drill-skulling by 25's
3 x 50 swim-kick by 25's, desc 1-3
1st set is free, 2nd set is NO FREE
Check HR, then everybody together
3 x 300 swim free @ 5:00 desc 1-3 to all out FAST
1:00 rest
2 sets of:
3 x 100 swim free at pace @ 1:50
1 x 50 swim FASTER than pace @ 1:00
2 x 100 at pace @ 1:50
2 x 50 FASTER than pace @ 1:00
1 x 100 at pace @ 1:50
3 x 50 FASTER than pace @ 1:00
1:00 rest between sets, check HR
Until 6:00 p.m., NO FREESTYLE:
4 x 25 kick FAST w/boards @ :45- add up times
1 x 100 kick on back FAST @ 1:40
2 x 100 swim/kick on back by 50's NO FREE @ 2:00 desc 1-2, get time
2 x 50 kick FAST with boards @ :10 rest, add up times, should be faster than 2nd 100 above.
1:00 rest between sets, check HR
Do an excellent job with your HW tonight and get excited for your March meet. Have a great day!
1:00 drill
2 sets of- all @ :10 rest:
1 x 100 drill-skulling by 25's
3 x 50 swim-kick by 25's, desc 1-3
1st set is free, 2nd set is NO FREE
Check HR, then everybody together
3 x 300 swim free @ 5:00 desc 1-3 to all out FAST
1:00 rest
2 sets of:
3 x 100 swim free at pace @ 1:50
1 x 50 swim FASTER than pace @ 1:00
2 x 100 at pace @ 1:50
2 x 50 FASTER than pace @ 1:00
1 x 100 at pace @ 1:50
3 x 50 FASTER than pace @ 1:00
1:00 rest between sets, check HR
Until 6:00 p.m., NO FREESTYLE:
4 x 25 kick FAST w/boards @ :45- add up times
1 x 100 kick on back FAST @ 1:40
2 x 100 swim/kick on back by 50's NO FREE @ 2:00 desc 1-2, get time
2 x 50 kick FAST with boards @ :10 rest, add up times, should be faster than 2nd 100 above.
1:00 rest between sets, check HR
Do an excellent job with your HW tonight and get excited for your March meet. Have a great day!
Thursday Morning, March 1, 2018- AM Jr. Gold @ CM
1 x 600-300 swim free, 300 reverse IM- your choice on the IM
1:00 drill
3 sets of- all @ :10 rest:
1 x 100 drill-skulling by 25's
3 x 50 swim-kick by 25's, desc 1-3
First 2 sets are free, 3rd set is NO FREE
Check HR, then
3 x 300 swim free @ 5:00 desc 1-3 to all out FAST
1:00 rest
2 sets of:
3 x 100 swim free at pace @ 1:40
1 x 50 swim FASTER than pace @ 1:00
2 x 100 at pace @ 1:40
2 x 50 FASTER than pace @ 1:00
1 x 100 at pace @ 1:40
3 x 50 FASTER than pace @ 1:00
1:00 rest between sets, check HR
Until 7:15 a.m., NO FREESTYLE:
4 x 25 kick FAST w/boards @ :40- add up times
1 x 100 kick on back FAST @ 1:30
2 x 100 swim/kick on back by 50's NO FREE @ 1:45 desc 1-2, get time
2 x 50 kick FAST with boards @ :10 rest, add up times
1:00 rest between sets, check HR
Do an excellent job in school today and get excited for RACE DAY tomorrow. Have a great day!
1:00 drill
3 sets of- all @ :10 rest:
1 x 100 drill-skulling by 25's
3 x 50 swim-kick by 25's, desc 1-3
First 2 sets are free, 3rd set is NO FREE
Check HR, then
3 x 300 swim free @ 5:00 desc 1-3 to all out FAST
1:00 rest
2 sets of:
3 x 100 swim free at pace @ 1:40
1 x 50 swim FASTER than pace @ 1:00
2 x 100 at pace @ 1:40
2 x 50 FASTER than pace @ 1:00
1 x 100 at pace @ 1:40
3 x 50 FASTER than pace @ 1:00
1:00 rest between sets, check HR
Until 7:15 a.m., NO FREESTYLE:
4 x 25 kick FAST w/boards @ :40- add up times
1 x 100 kick on back FAST @ 1:30
2 x 100 swim/kick on back by 50's NO FREE @ 1:45 desc 1-2, get time
2 x 50 kick FAST with boards @ :10 rest, add up times
1:00 rest between sets, check HR
Do an excellent job in school today and get excited for RACE DAY tomorrow. Have a great day!
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