1 x 600- 300 swim freestyle, 300 reverse IM- all drill
1:00 rest
HAPPY BIRTHDAY MICAELA!
6 x 75 @ :10 rest- 25 fish dolphin kick drill, 25 choice drill (no free on last 3 x 75's), 25 body position kick drill
Check HR, then everybody together...
12 x 50 @ :55 in sets of 3:
1- swim
2- swim/kick
3- all kick with boards
1 x 150 swim free desc 50's 1-3 to what you can, get time & check HR
:30 rest
12 x 50- as above, except @ :50; 3rd 50 (all kick) can be on back if you UDK past flags every time!
1 x 150 swim primary stroke desc 50's 1-3 to 200 GP, get time & check HR
:30 rest
12 x 50- as above, except @ :45 (swim free if you miss the interval); 3rd 50 kick can be on back
1 x 150 swim IM- swim it IM style & get time
1:00 rest, check HR
Until 6:00 p.m.,
Work on starts & turns
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. be sure to bring some schoolwork to do here at the meet between events, and your water bottle. Have a great day!
Thursday, October 4, 2018
Thursday Morning, October 4, 2018- AM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM, all drill
1:00 rest
3 sets of:
3 x 25 @ :35 drill (#2 is 15 swim FAST/10 drill)
1 x 125- 50 swim free br 3/5 by 25's, then 75 swim/kick/swim by 25's- same stroke as 25's drill above, get time & desc 1-3
:30 rest between sets, check HR
With fins, for Tinn's BD...
16 x 25 @ :40- the "usual" in sets of 4!
Then, for Tinn...
1 x 50 swim FAST for time
2* sets of:
4 x 75 swim FAST from a dive @ 4:00 (2 groups, 1 every 2:00)- get times and add up for 300 total
150 drill/skulling by 25's- figure average time for 100 from 300 total
1:00 rest
100 swim FAST from a dive (same stroke as 75's)- trying to be FASTER than your average time per 100 from the 4 x 75's
*1st set is primary stroke NO FREE; 2nd set is IM
After each set...
12 x 50 in sets of 3:
1- swim; 2- swim/kick by 25's; 3- all kick with boards FAST/easy by 25's
After 1st set, 50's are @ :55; after 2nd set, 50's are @ :45
100 easy drill before you get out. Do an excellent job in school today and get excited to race this weekend. REMEMBER, workout tomorrow morning is at 6:00 a.m.! Have a great day!
1:00 rest
3 sets of:
3 x 25 @ :35 drill (#2 is 15 swim FAST/10 drill)
1 x 125- 50 swim free br 3/5 by 25's, then 75 swim/kick/swim by 25's- same stroke as 25's drill above, get time & desc 1-3
:30 rest between sets, check HR
With fins, for Tinn's BD...
16 x 25 @ :40- the "usual" in sets of 4!
Then, for Tinn...
1 x 50 swim FAST for time
2* sets of:
4 x 75 swim FAST from a dive @ 4:00 (2 groups, 1 every 2:00)- get times and add up for 300 total
150 drill/skulling by 25's- figure average time for 100 from 300 total
1:00 rest
100 swim FAST from a dive (same stroke as 75's)- trying to be FASTER than your average time per 100 from the 4 x 75's
*1st set is primary stroke NO FREE; 2nd set is IM
After each set...
12 x 50 in sets of 3:
1- swim; 2- swim/kick by 25's; 3- all kick with boards FAST/easy by 25's
After 1st set, 50's are @ :55; after 2nd set, 50's are @ :45
100 easy drill before you get out. Do an excellent job in school today and get excited to race this weekend. REMEMBER, workout tomorrow morning is at 6:00 a.m.! Have a great day!
Wednesday, October 3, 2018
Wednesday, October 3, 2018- PM Jr. Gold @ DS
Meet Warmup, then...
RACE DAY!!!
2 sets of:
4 x 75 swim FAST from a dive @ 4:00- two groups, one every 2:00; get times & add up!
After #4, figure out average time per 100 from 300 add-up; then...
1 x 100 swim FAST from a dive, trying to be faster than average time (per 100) from 300 add-up.
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited to race this weekend. Tomorrow will be a thorough warmup, then plenty of work on starts & turns. Have a great day!
RACE DAY!!!
2 sets of:
4 x 75 swim FAST from a dive @ 4:00- two groups, one every 2:00; get times & add up!
After #4, figure out average time per 100 from 300 add-up; then...
1 x 100 swim FAST from a dive, trying to be faster than average time (per 100) from 300 add-up.
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited to race this weekend. Tomorrow will be a thorough warmup, then plenty of work on starts & turns. Have a great day!
Tuesday, October 2, 2018
Tuesday, October 2, 2018- PM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
9 x 50 @ 1:00- 2 drill/kick on back, 1 kick with boards, get time & desc 1-3
1 x 150 choice drill/skulling by 25's
1:00 rest, check HR
3 rounds of:
3 x "out & backs" to halfway (forward ss at midpool) @ :35
1 x 50 swim choice @ :35
2 x "out & backs" kick with boards to halfway (forward ss at midpool) @ :35
:20 extra rest, pair up...
1 x 25 kick FAST with boards @ 1:00
No rest between sets, check HR when you can.
LONG SWIM-
One time through, the IM's get faster the 2nd time through...
400 swim IM/100 kick (50 with boards/50 on back)
300 swim IM/100 kick (as above)
200 swim IM/100 kick (as above)
100 swim easy choice/100 kick (as above)
200 swim IM/100 kick (as above)
300 swim IM/100 kick (as above)- hand touch, check time
400 swim IM/100 kick choice, FAST
1:00 rest, check HR
If there is time, finish up with...
Over-Unders!!!
100 easy choice 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
9 x 50 @ 1:00- 2 drill/kick on back, 1 kick with boards, get time & desc 1-3
1 x 150 choice drill/skulling by 25's
1:00 rest, check HR
3 rounds of:
3 x "out & backs" to halfway (forward ss at midpool) @ :35
1 x 50 swim choice @ :35
2 x "out & backs" kick with boards to halfway (forward ss at midpool) @ :35
:20 extra rest, pair up...
1 x 25 kick FAST with boards @ 1:00
No rest between sets, check HR when you can.
LONG SWIM-
One time through, the IM's get faster the 2nd time through...
400 swim IM/100 kick (50 with boards/50 on back)
300 swim IM/100 kick (as above)
200 swim IM/100 kick (as above)
100 swim easy choice/100 kick (as above)
200 swim IM/100 kick (as above)
300 swim IM/100 kick (as above)- hand touch, check time
400 swim IM/100 kick choice, FAST
1:00 rest, check HR
If there is time, finish up with...
Over-Unders!!!
100 easy choice drill before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!
Tuesday Morning, October 2, 2018- AM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
4 x 25 choice skulling @ :10 rest
4 x 75 @ 1:20- 25 catchup free, 50 choice drill in primary stroke NO FREE
3 x 150 @ 2:45- 25 swim (build), 25 drill (same stroke), 25 kick (FAST UDK & breakout)
8 x 50 @ :50- odds swim free/NO FREE, evens swim/kick choICE
1:00 rest, check HR
Line up along bulkhead* for vertical kick (and egg beater); from the far end in sets of 4 at a time...
4 x 50 swim in primary stroke at 200 GP @ 1:00
4 x 25 kick FAST for time @ :10 rest
1 x 200 swim BIG (gi-normous) negative split free- hand touch at 100, okay
Everybody goes through this three times
*On BH, "pullouts" onto the BH after each round of vertical kick
Finish up with 250's pull freestyle with shnorkel @ :15 rest, descending 1-3's
100 easy drill before you get out. Do an excellent job in school today and enjoy your day off tomorrow. Have a great day!
1:00 rest
4 x 25 choice skulling @ :10 rest
4 x 75 @ 1:20- 25 catchup free, 50 choice drill in primary stroke NO FREE
3 x 150 @ 2:45- 25 swim (build), 25 drill (same stroke), 25 kick (FAST UDK & breakout)
8 x 50 @ :50- odds swim free/NO FREE, evens swim/kick choICE
1:00 rest, check HR
Line up along bulkhead* for vertical kick (and egg beater); from the far end in sets of 4 at a time...
4 x 50 swim in primary stroke at 200 GP @ 1:00
4 x 25 kick FAST for time @ :10 rest
1 x 200 swim BIG (gi-normous) negative split free- hand touch at 100, okay
Everybody goes through this three times
*On BH, "pullouts" onto the BH after each round of vertical kick
Finish up with 250's pull freestyle with shnorkel @ :15 rest, descending 1-3's
100 easy drill before you get out. Do an excellent job in school today and enjoy your day off tomorrow. Have a great day!
Monday, October 1, 2018
Monday, October 1, 2018- PM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/kick/drill by 25's
1:00 rest
4 x 50 @ 1:00- choice drill (NO FREE)/fist free drill br 3
4 x 125 @ 2:10- 50 ra2 la2 free drill, 75 drill/kick/drill by 25's in primary stroke
6 x 25 @ :35- odds drill, evens are swim 200 set-up
6 x 25 @ :25- odds swim dps, evens swim FAST (100- style)
3 sets of:
4 x 50 kick @ :55- alternate boards/on back and on back/with boards- by 25's (odds & evens)
1 x 125 as follows:
50 kick FAST with boards
:10 rest
50 swim FAST- target 200 goal pace- to a hand touch, get time
25 kick FAST with boards, get time for 75
1:00 rest, check HR
After 3rd set, finish up with (rotating between the two):
Lane 1- 50's with shnorkel (4 swim free/1 kick with boards), go 5 @ :50, 5 @ :45, 5 @ :40....
Lanes 2&3- 75's swim descend 1-3's with fins (RACE!)
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited tor ace this weekend. Have a great day!
1:00 rest
4 x 50 @ 1:00- choice drill (NO FREE)/fist free drill br 3
4 x 125 @ 2:10- 50 ra2 la2 free drill, 75 drill/kick/drill by 25's in primary stroke
6 x 25 @ :35- odds drill, evens are swim 200 set-up
6 x 25 @ :25- odds swim dps, evens swim FAST (100- style)
3 sets of:
4 x 50 kick @ :55- alternate boards/on back and on back/with boards- by 25's (odds & evens)
1 x 125 as follows:
50 kick FAST with boards
:10 rest
50 swim FAST- target 200 goal pace- to a hand touch, get time
25 kick FAST with boards, get time for 75
1:00 rest, check HR
After 3rd set, finish up with (rotating between the two):
Lane 1- 50's with shnorkel (4 swim free/1 kick with boards), go 5 @ :50, 5 @ :45, 5 @ :40....
Lanes 2&3- 75's swim descend 1-3's with fins (RACE!)
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited tor ace this weekend. Have a great day!
Monday Morning, October 1, 2018- AM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- drill/kick/drill by 25's
1:00 rest
Congratulations to SNOW's own JP Vanderloo, who swam his first 10K Open Water event at National Harbor this past weekend! He finished in 2 hours, 37 minutes. Great job, JP!!
9 x 50 @ 1:00- 2 drill/kick on back (UDK past flags) by 25's, 1 all kick with boards (desc 1-3)
1 x 150 drill choice primary stroke NO FREE/skulling by 25's
1:00 rest
12 x 75 in sets of 4 as follows:
1-3 @ 1:10- 25 kick with boards, 50 swim desc 1-3 to something juicy!
#4- all kick with boards, IM order by 25's
Check HR after #12
Break into groups for drylands/Long Swim...
LONG SWIM-
1 x 2600 as follows (the IM's should get faster on the way back up):
400 swim IM/100 kick (50 with boards/50 on back- focus on UDK)
300 swim IM/100 kick (as above)
200 swim IM/100 kick
100 CHOICE/100 kick
200 swim IM/100 kick
300 swim IM/100 kick
400 swim IM/100 kick
Check HR
If there is time, finish up with...
25's "over/under" by 25's- the "over" is sprint partner-style in 4th best stroke; the "under" is UDK.
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
Congratulations to SNOW's own JP Vanderloo, who swam his first 10K Open Water event at National Harbor this past weekend! He finished in 2 hours, 37 minutes. Great job, JP!!
9 x 50 @ 1:00- 2 drill/kick on back (UDK past flags) by 25's, 1 all kick with boards (desc 1-3)
1 x 150 drill choice primary stroke NO FREE/skulling by 25's
1:00 rest
12 x 75 in sets of 4 as follows:
1-3 @ 1:10- 25 kick with boards, 50 swim desc 1-3 to something juicy!
#4- all kick with boards, IM order by 25's
Check HR after #12
Break into groups for drylands/Long Swim...
LONG SWIM-
1 x 2600 as follows (the IM's should get faster on the way back up):
400 swim IM/100 kick (50 with boards/50 on back- focus on UDK)
300 swim IM/100 kick (as above)
200 swim IM/100 kick
100 CHOICE/100 kick
200 swim IM/100 kick
300 swim IM/100 kick
400 swim IM/100 kick
Check HR
If there is time, finish up with...
25's "over/under" by 25's- the "over" is sprint partner-style in 4th best stroke; the "under" is UDK.
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!
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