1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick/drill/skulling by 25's
1:00 rest
With fins:
8 x 25-
odds, choice breast drill @ :40
evens, FAST dolphin kick on back @ :20
6 x 75 @ 1:30- 2 dolphin kicks 1 breast pull with FLIP TURNS, desc 1-2
:30 rest, check HR & take off fins, then get right into...
1 x 300- drill/swim by 25's- go 50 breast 50 choice, the 25 swim is FROM A DIVE
1:00 rest, check HR
4 sets of:
3 x 75 kick @ 1:30- 25 with boards, 50 on back (UDK past flags!)
1* x 150 swim freestyle neg split
*add 1 x 150 in each round, and each one is different by round- as follows:
2nd set- 50 swim at 200 set up, 25 drill; then 50 at 2nd 50 split of 100 GT, then 25 drill
3rd set- swim FAST for time (get time & figure average per 50)
4th set- kick FAST for time, BROKEN: 3 x 50 @ :15 rest- try to be within :05 per 50 of your 150 FAST time.
150 easy drill before you get out, make the most of your time off today- offer to help around the house. Have a great day!
Monday, November 5, 2018
Monday Morning, November 5, 2018- AM Jr. Gold @ CLAUDE MOORE
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick/drill/skulling- by 25's
1:00 rest
With fins:
8 x 25-
odds- choice breaststroke drill @ :40
evens- FAST kick on back (UDK past flags) @ :20
6 x 75 @ 1:20- 2 dolph kicks 1 pull breast, desc 1-2
:30 rest, check HR & take off fins, then continue right into...
1 x 300- drill/swim by 25's- go 50 breaststroke, 50 NO BREASTSTROKE; 25's swim are from a DIVE build to FAST
1:00 rest
4 sets of:
3 x 75 kick @ 1:20 desc 1-3 to FAST, 25 with boards & 50 on back (UDK past flags)
1* x 150 swim free br 3, neg split
*Add 1 x 150 in each round as follows:
#2- 50 swim 200 set up 25 drill; then 50 at 2nd 50 split of 100GT 25 drill;
#3- swim free FAST for time, get time & figure average time per 50
#4- kick FAST for time with boards, 3 x 50 @ :15 rest- goal is to be within :05 of avg time per 50 from the 150 swim FAST.
1:00 rest
Until 7:30 a.m., finish up with...
3 x 50 pull free @ :55 (odd sets) or :45 (even rounds)- go with paddles & shnorkel in odd rounds, shnorkel only in even rounds- focus on steady head position, full hip rotation & finish your stroke
1 x 100 swim IM (last 25 kick on back) @ 1:40, desc 1-3; #3 is from a dive.
No rest between sets.
6 x 50 @ :55 swim free with FAST turn (odds) or drill/kick on back by 25's (evens) before you get out.
Do an excellent job with your HW today- don't blow off the day just because you're off. Check your email later today, we should be back on our regular schedule, but check for an email from us later today. Get excited for our first full week at DS & have a great day!
1:00 rest
With fins:
8 x 25-
odds- choice breaststroke drill @ :40
evens- FAST kick on back (UDK past flags) @ :20
6 x 75 @ 1:20- 2 dolph kicks 1 pull breast, desc 1-2
:30 rest, check HR & take off fins, then continue right into...
1 x 300- drill/swim by 25's- go 50 breaststroke, 50 NO BREASTSTROKE; 25's swim are from a DIVE build to FAST
1:00 rest
4 sets of:
3 x 75 kick @ 1:20 desc 1-3 to FAST, 25 with boards & 50 on back (UDK past flags)
1* x 150 swim free br 3, neg split
*Add 1 x 150 in each round as follows:
#2- 50 swim 200 set up 25 drill; then 50 at 2nd 50 split of 100GT 25 drill;
#3- swim free FAST for time, get time & figure average time per 50
#4- kick FAST for time with boards, 3 x 50 @ :15 rest- goal is to be within :05 of avg time per 50 from the 150 swim FAST.
1:00 rest
Until 7:30 a.m., finish up with...
3 x 50 pull free @ :55 (odd sets) or :45 (even rounds)- go with paddles & shnorkel in odd rounds, shnorkel only in even rounds- focus on steady head position, full hip rotation & finish your stroke
1 x 100 swim IM (last 25 kick on back) @ 1:40, desc 1-3; #3 is from a dive.
No rest between sets.
6 x 50 @ :55 swim free with FAST turn (odds) or drill/kick on back by 25's (evens) before you get out.
Do an excellent job with your HW today- don't blow off the day just because you're off. Check your email later today, we should be back on our regular schedule, but check for an email from us later today. Get excited for our first full week at DS & have a great day!
Sunday, November 4, 2018
Sunday, November 4, 2018- Jr. Gold, done on your own
Do this workout wherever you can, be sure to thank your parents for getting you to a pool on short notice!
600- 300 swim frestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
Not sure what the schedule will be for tomorrow, so do what you can to get some good kicking in today...
2 sets of:
4 x 50 @ 1:00- drill NO FREE/kick on back by 25's, build kick to FAST, UDK to 8 yards
3 x 100 @ 1:45- 1st 50 is kick easy/FAST (one of each kick), then 2nd 50 is drill/swim in 4th best stroke, NO FREE
9 x "out & backs" as follows:
1&2, kick free/dolphin kick (out free, back dolphin kick) with forward ss @ midpool, @ :35
#3- all kick (go a straight 25 here, no "out & back") @ :25 breast kick with boards, @ :25
Check HR after last 25, then finish each set with...
1 x 350 as follows:
150 swim free or back (same for both 150's)- hand touch & get time (should be about 85%)
50 drill (same stroke as 1st 150)
150 swim (same stroke as first 150) at about 95% effort, should be a good swim.
Check HR, then 1:00 rest between sets.
After 350 in 2nd set, check HR, then finish up with...
8 minutes of vertical kick-
:20 on, :10 off
Go 1:30 IM order by :30, then ;ast :30 choice (4 times through)
If there is time, finish up with...
24 x 25 kick @ :40- the "USUAL" in sets of 4- make sure the FAST stuff is FAST!
150 easy warmdown, drill/choice by 25's. Enjoy your time off tomorrow from school, and be sure to check your email EARLY for schedule updates. Have a great day!
600- 300 swim frestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
Not sure what the schedule will be for tomorrow, so do what you can to get some good kicking in today...
2 sets of:
4 x 50 @ 1:00- drill NO FREE/kick on back by 25's, build kick to FAST, UDK to 8 yards
3 x 100 @ 1:45- 1st 50 is kick easy/FAST (one of each kick), then 2nd 50 is drill/swim in 4th best stroke, NO FREE
9 x "out & backs" as follows:
1&2, kick free/dolphin kick (out free, back dolphin kick) with forward ss @ midpool, @ :35
#3- all kick (go a straight 25 here, no "out & back") @ :25 breast kick with boards, @ :25
Check HR after last 25, then finish each set with...
1 x 350 as follows:
150 swim free or back (same for both 150's)- hand touch & get time (should be about 85%)
50 drill (same stroke as 1st 150)
150 swim (same stroke as first 150) at about 95% effort, should be a good swim.
Check HR, then 1:00 rest between sets.
After 350 in 2nd set, check HR, then finish up with...
8 minutes of vertical kick-
:20 on, :10 off
Go 1:30 IM order by :30, then ;ast :30 choice (4 times through)
If there is time, finish up with...
24 x 25 kick @ :40- the "USUAL" in sets of 4- make sure the FAST stuff is FAST!
150 easy warmdown, drill/choice by 25's. Enjoy your time off tomorrow from school, and be sure to check your email EARLY for schedule updates. Have a great day!
Saturday Morning, NOvember 3, 2018- Combined Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
8 x 25 @ :40- odds are choice drill freestyle, evens are kick on back (8yd UDK!)
6 x 75 @ 1:20- 25 catchup free drill, 25 choice drill in primary stroke, 25 kick on back build to FAST (UDK to 10 yards!)
8 x 100 @ 1:45-
odd 100's, 50 @ 200 setup (add kick on 2nd 25), then 50 drill in primary stroke
even 100's, 50 @ 1st 50 split of 100 Goal Time in primary stroke, then 50 drill/swim by 25's in primary stroke
6 x 50 kick @ :55 (2), :50 (2) and :45 (2)- make the interval, focus on UDK's!
1:00 rest, check HR
6 sets of:
4 x 50 @ 1:00-
1-3 swim at 200 pace (2nd 50 split of 100 Goal Time in primary stroke in even sets)
#4- drill (same stroke as 1st 3 x 50's)
1 x 75 kick FAST for time (50 on back, last 25 with boards- same stroke as 50's), all @ 2:00
No rest between sets, check HR after each round.
TEST SET-
400 kick FAST for time free with boards
Make sure I get your time
Until 10 a.m., finish up with...
24 x 25 @ :40 in sets of 4...."the USUAL," except it's all KICKING with boards
150 drill/skulling by 25's before you get out. Do an excellent job with drylands today, and with your HW this weekend. Tomorrow night at Ida Lee (6-7:30p), EVEN IF YOU'RE SWIMMING THE MILE AT THE DISTANCE MEET! Be sure to thank your parents for spinning you all over the world this weekend. Have a great day!
1:00 rest
8 x 25 @ :40- odds are choice drill freestyle, evens are kick on back (8yd UDK!)
6 x 75 @ 1:20- 25 catchup free drill, 25 choice drill in primary stroke, 25 kick on back build to FAST (UDK to 10 yards!)
8 x 100 @ 1:45-
odd 100's, 50 @ 200 setup (add kick on 2nd 25), then 50 drill in primary stroke
even 100's, 50 @ 1st 50 split of 100 Goal Time in primary stroke, then 50 drill/swim by 25's in primary stroke
6 x 50 kick @ :55 (2), :50 (2) and :45 (2)- make the interval, focus on UDK's!
1:00 rest, check HR
6 sets of:
4 x 50 @ 1:00-
1-3 swim at 200 pace (2nd 50 split of 100 Goal Time in primary stroke in even sets)
#4- drill (same stroke as 1st 3 x 50's)
1 x 75 kick FAST for time (50 on back, last 25 with boards- same stroke as 50's), all @ 2:00
No rest between sets, check HR after each round.
TEST SET-
400 kick FAST for time free with boards
Make sure I get your time
Until 10 a.m., finish up with...
24 x 25 @ :40 in sets of 4...."the USUAL," except it's all KICKING with boards
150 drill/skulling by 25's before you get out. Do an excellent job with drylands today, and with your HW this weekend. Tomorrow night at Ida Lee (6-7:30p), EVEN IF YOU'RE SWIMMING THE MILE AT THE DISTANCE MEET! Be sure to thank your parents for spinning you all over the world this weekend. Have a great day!
Friday, November 2, 2018
Friday Morning, November 2, 2018- AM Jr. Gold @ DS
Meet Warmup, then...
RACE DAY with the big group!! But first, after your 600...
With fins:
24 x 25 @ :40- the usual "usual," in sets of 4- in honor of this being our last day together here at DS.
Warmdown well before you get out. Do an excellent job in school today and get excited for our TEST SET tomorrow. For those of you racing this weekend at the Distance Meet, warmup well, be sure have plenty of water today, and be aggressive in your races. Have a great day!
RACE DAY with the big group!! But first, after your 600...
With fins:
24 x 25 @ :40- the usual "usual," in sets of 4- in honor of this being our last day together here at DS.
Warmdown well before you get out. Do an excellent job in school today and get excited for our TEST SET tomorrow. For those of you racing this weekend at the Distance Meet, warmup well, be sure have plenty of water today, and be aggressive in your races. Have a great day!
Thursday, November 1, 2018
Thursday, November 1, 2018- Combined Jr. Gold @ DS
Meet Warmup, then...
RACE DAY!!!
4 sets of:
BROKEN 100: 50 swim FAST from a dive/:10 rest/25 swim FAST/:10 rest/25 kick FAST with boards- how close can you come to your best SCY 100 time?
Go free, primary (NO FREE), IM, choice (can be kick) by round.
100 easy warmdown before you get out. Do an exxcellent job with your HW tonight and please remind your parents about COFFEE tonight at Panera (6:30-7:30 p.m.). Enjoy your day off tomorrow and have a great day!
RACE DAY!!!
4 sets of:
BROKEN 100: 50 swim FAST from a dive/:10 rest/25 swim FAST/:10 rest/25 kick FAST with boards- how close can you come to your best SCY 100 time?
Go free, primary (NO FREE), IM, choice (can be kick) by round.
100 easy warmdown before you get out. Do an exxcellent job with your HW tonight and please remind your parents about COFFEE tonight at Panera (6:30-7:30 p.m.). Enjoy your day off tomorrow and have a great day!
Thursday Morning, November 1, 2018- AM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
9 x 50 @ 1:00-
2- 3 kicks surf breast drill
1- swim/kick breast by 25's, get time & desc 1-3
12 x 25 @ :40-
2 choice breast drill
2- choice backstroke drill
8 x 75 @ 1:20-
1&2, 50 swim back, 25 swim breast desc 1-2
3&4, 25 swim breast, 50 swim back desc 1-2
1:00 rest, check HR
3 x 75 kick @ 2:00- odds are FAST for time; #2 is 50 on back 25 with boards, smooth
3 x 100 IM @ 1:40 descend to what you can- 75 swim IM, 25 kick free on back
Check HR
3 x 75 kick @ 2:00- odds are BROKEN (50/25, :10 rest), #2 smooth choice
3 x 100 @ 1:40- as above (75 swim 25 kick), your choice
Check HR
3 x 75 kick @ 2:00- odds are BROKEN (3 x 25 @ :10 rest)# 2 smooth choice
3 x 100 @ 1:40- as above, go back/breast/free swim, choice kick on back
Check HR
3 x 75 kick @ 2:00- odds are BROKEN (25/50 @ :10 rest), #2 is choice, smooth
3 x 100 @ 1:40 as above your choice desc 1-3
Check HR
Until 7 a.m., finish up with...
2 x 100 @ 1:45-
1, swim back/breast by 50- IM style
2, swim at free pace- mile/1000/500- pick one
1 x 100 kick FAST for time on back @ 1:30
100 easyd rill before you get out. Do an excellent job with your HW tonight, and please remind your parents about COFFEE tonight at Panera (6:30-7:30 p.m.). Have a great day.
1:00 rest
9 x 50 @ 1:00-
2- 3 kicks surf breast drill
1- swim/kick breast by 25's, get time & desc 1-3
12 x 25 @ :40-
2 choice breast drill
2- choice backstroke drill
8 x 75 @ 1:20-
1&2, 50 swim back, 25 swim breast desc 1-2
3&4, 25 swim breast, 50 swim back desc 1-2
1:00 rest, check HR
3 x 75 kick @ 2:00- odds are FAST for time; #2 is 50 on back 25 with boards, smooth
3 x 100 IM @ 1:40 descend to what you can- 75 swim IM, 25 kick free on back
Check HR
3 x 75 kick @ 2:00- odds are BROKEN (50/25, :10 rest), #2 smooth choice
3 x 100 @ 1:40- as above (75 swim 25 kick), your choice
Check HR
3 x 75 kick @ 2:00- odds are BROKEN (3 x 25 @ :10 rest)# 2 smooth choice
3 x 100 @ 1:40- as above, go back/breast/free swim, choice kick on back
Check HR
3 x 75 kick @ 2:00- odds are BROKEN (25/50 @ :10 rest), #2 is choice, smooth
3 x 100 @ 1:40 as above your choice desc 1-3
Check HR
Until 7 a.m., finish up with...
2 x 100 @ 1:45-
1, swim back/breast by 50- IM style
2, swim at free pace- mile/1000/500- pick one
1 x 100 kick FAST for time on back @ 1:30
100 easyd rill before you get out. Do an excellent job with your HW tonight, and please remind your parents about COFFEE tonight at Panera (6:30-7:30 p.m.). Have a great day.
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