1 x 300- swim free, reverse IM drill, kick onback by 100's
1:00 rest
3 x 100 kick (build)/50 drill/kick (FAST) @ :10 rest
Until the end...
2 x 25 kick FAST on back (4 UDK's!) @ :40
1 x :20 wall kick (flat, on stomach) into...
1 x "out & back" all FAST UDK @ :40
1 x 50 kick FAST with RACE PACE backstroke turn @ 1:00
Odd rounds are free, even rounds are choice NO FREE
Get water between rounds.
Warmdown a bit before you get out & bet sure to wear your sunscreen today. TOMORROW MORNING IS LATER, check your time slot. Have a great day!
Saturday, June 6, 2020
Thursday, June 4, 2020
Friday Morning, June 5, 2020- written for SCY/SCM
1 x 300- swim free/reverse IM drill/kick on back by 100's
1:00 rest
4 x 75 @ :10 rest- 25 easy choice skulling, 50 kick choice on back, focus on 4 UDK's
6 x 50 @ :10 rest- drill/swim by 25's, go 3 free and 3 NO FREE
1 x 200 swim (build kick)/drill by 25's, 100 free 100 NO FREE
1:00 rest, check HR
18 x 25 in sets of 6, all @ :15 rest as follows:
1&2, choice kick on back desc 1-2, focus on 4 FAST UDK's off each wall
#3- "out & back" to halfway, all FAST UDK with forward somersault at midpool
#4- all kick FAST on back, 4 UDK's off the wall
5&6, kick choice on stomach desc 1-2, but go 4 FAST UDK's off the wall
Check HR, then...
Finish up with...
1 x 150 drill/skulling by 25's
Warmdown a bit before you get out. Do an excellent job with your schoolwork today- whatever it is, projects/papers/exams, do a good job. Wear your sunscreen if you have to be outside today. Have a great day!
1:00 rest
4 x 75 @ :10 rest- 25 easy choice skulling, 50 kick choice on back, focus on 4 UDK's
6 x 50 @ :10 rest- drill/swim by 25's, go 3 free and 3 NO FREE
1 x 200 swim (build kick)/drill by 25's, 100 free 100 NO FREE
1:00 rest, check HR
18 x 25 in sets of 6, all @ :15 rest as follows:
1&2, choice kick on back desc 1-2, focus on 4 FAST UDK's off each wall
#3- "out & back" to halfway, all FAST UDK with forward somersault at midpool
#4- all kick FAST on back, 4 UDK's off the wall
5&6, kick choice on stomach desc 1-2, but go 4 FAST UDK's off the wall
Check HR, then...
Finish up with...
1 x 150 drill/skulling by 25's
Warmdown a bit before you get out. Do an excellent job with your schoolwork today- whatever it is, projects/papers/exams, do a good job. Wear your sunscreen if you have to be outside today. Have a great day!
Thursday Morning, June 4, 2020 @ CCoF
1 x 300- swim free/rev IM drill, kick on back- by 100's
1:00 rest
3 sets of:
5 x 25 @ :10 rest-
odds, kick build (desc 1-3)
evens- choice skulling
1 x 75 kick with FAST turns, desc 1-3
2 x 50 BPK/drill by 25's
1:00 rest between sets, check HR
Until you have to get out, finish up with...
50's @ :10 rest
Odds- drill/swim DPS by 25's
Evens- swim FAST TURN/skulling by 25's
Warmdown a bit before you have to get out & be sure to say THANK YOU to your parents for getting you to the pool today. Do a great job with your exams & wear your sunscreen. Have a great day!
1:00 rest
3 sets of:
5 x 25 @ :10 rest-
odds, kick build (desc 1-3)
evens- choice skulling
1 x 75 kick with FAST turns, desc 1-3
2 x 50 BPK/drill by 25's
1:00 rest between sets, check HR
Until you have to get out, finish up with...
50's @ :10 rest
Odds- drill/swim DPS by 25's
Evens- swim FAST TURN/skulling by 25's
Warmdown a bit before you have to get out & be sure to say THANK YOU to your parents for getting you to the pool today. Do a great job with your exams & wear your sunscreen. Have a great day!
Wednesday, June 3, 2020
Wednesday Morning, June 3, 2020- SCM @ CCoF
1 x 300- swim free, reverse IM drill, kick on back by 100's
1:00 rest
1 x 600- 25 skulling, 50 kick (BPK on back/on stomach by 25's), 75 swim (4x through, choice strokes)
1:00 rest, check HR
16 x 50 @ :10 rest
1- BPK/drill by 25's
2- drill/swim DPS by 25's
3&4- swim build
Check HR
Work on something you think you need to address before you get out (skulling, body position, etc...). Do an excellent job in school today and be excited to be back in the water. Say "thank you REAL BIG" to your parents & have a great day!
1:00 rest
1 x 600- 25 skulling, 50 kick (BPK on back/on stomach by 25's), 75 swim (4x through, choice strokes)
1:00 rest, check HR
16 x 50 @ :10 rest
1- BPK/drill by 25's
2- drill/swim DPS by 25's
3&4- swim build
Check HR
Work on something you think you need to address before you get out (skulling, body position, etc...). Do an excellent job in school today and be excited to be back in the water. Say "thank you REAL BIG" to your parents & have a great day!
Tuesday, June 2, 2020
Tuesday, June 2, 2020- Day 1 @ CCoF (SCM)
1 x 300- 100 swim free, 100 IM drill, 100 kick on back
1:00 rest
3 x 150 drill- kick by 25's, focus on UDK's off wall
Check HR
3 sets of:
6 x 25 drill @ :40
1 x 100 kick (desc 1-3, focus on 4 UDK's off each wall)
:20 rest
3 x 50 drill/swim by 25's- really put together a good stroke here!
Check HR again
Finish up with 6 x 25 choice @ :10 rest
Wardown a bit before you get out & do a great job in school today. Have a great day!
1:00 rest
3 x 150 drill- kick by 25's, focus on UDK's off wall
Check HR
3 sets of:
6 x 25 drill @ :40
1 x 100 kick (desc 1-3, focus on 4 UDK's off each wall)
:20 rest
3 x 50 drill/swim by 25's- really put together a good stroke here!
Check HR again
Finish up with 6 x 25 choice @ :10 rest
Wardown a bit before you get out & do a great job in school today. Have a great day!
Monday, June 1, 2020
Monday Afternoon, June 1, 2020- written for SCY or SCM
REAL EASY on the first day back in, be deliberate and remember, it's been almost 80 DAYS since we last swam! Don't overdo it...
1 x 200 easy swim choice- 25 free, 25 NO FREE
1 x 100 easy kick on back- focus on 4 UDK's off each wall
1:00 rest
8 x 25 catchup free drill @ :15 rest- focus on 4 UDK's off the wall, keep head still & hands in line with shoulders as you pull back
1 x 100 kick on back choice, focus on 4 UDK's off each wall
:30 rest, check HR
8 x 25 drill @ :15 rest, odds ra2 la2 free drill, evens are choice drill NO FREE
1 x 100 kick choice on back, focus on 4 UDK's off each wall
:30 rest, check HR
12 x 25 @ :15 rest- odds are choice drill (can be any stroke), evens are kick on back build to FAST
1 x 150 kick on back, odd 25's choice, even 25's breast kick on back (drop feet down to start kick)
Check HR, then 1:00 rest
Finish up with 1 x 200 drill/skulling by 25's, all smooth & deliberate.
Warmdown a bit before you get out and be sure to say "thanks" to your parents for getting you to a pool today! I'll post a workout each day that you can go do anywhere, just be sure to have water, wear your mask & don't touch anything. Do an excellent job preparing for your exams at school and be excited about getting back in the water. Have a great day!
1 x 200 easy swim choice- 25 free, 25 NO FREE
1 x 100 easy kick on back- focus on 4 UDK's off each wall
1:00 rest
8 x 25 catchup free drill @ :15 rest- focus on 4 UDK's off the wall, keep head still & hands in line with shoulders as you pull back
1 x 100 kick on back choice, focus on 4 UDK's off each wall
:30 rest, check HR
8 x 25 drill @ :15 rest, odds ra2 la2 free drill, evens are choice drill NO FREE
1 x 100 kick choice on back, focus on 4 UDK's off each wall
:30 rest, check HR
12 x 25 @ :15 rest- odds are choice drill (can be any stroke), evens are kick on back build to FAST
1 x 150 kick on back, odd 25's choice, even 25's breast kick on back (drop feet down to start kick)
Check HR, then 1:00 rest
Finish up with 1 x 200 drill/skulling by 25's, all smooth & deliberate.
Warmdown a bit before you get out and be sure to say "thanks" to your parents for getting you to a pool today! I'll post a workout each day that you can go do anywhere, just be sure to have water, wear your mask & don't touch anything. Do an excellent job preparing for your exams at school and be excited about getting back in the water. Have a great day!
Saturday, May 2, 2020
Saturday, May 2, 2020- SDP for Slim (that's "Short Driveway Pool")
To start....
5-6 minutes easy back & forth (NO TETHERS yet), drill for 2 lengths & swim for 1 length
Check HR, then 1:00 rest
Still NO TETHERS....
Your choice 8-12 times (whatever you feel up to) through, all @ :20 rest
3 lengths, 1 drill PERFECT, 1 kick build, last length is all UDK, FAST
Mix up the strokes on the 1st 2 lengths.
Check HR after 8 rounds, then 1:00 rest. Do additional rounds after the 8 if you feel up to it.
Add the tethers here...
Go through the following two times (only TWO ROUNDS, you've been out of the water for 100 years!):
:10 swim, :20 rest (2x)
:10 kick, :20 rest (2x)
:20 swim, :20 rest (2x)
:20 kick, :20 rest (2x)
:30 swim, :20 rest (2x)
30 kick, :20 rest (2x)
Check HR after the 1st round, then 1:00 rest before getting into the 2nd set
Drill/skull a little easy before you get out. Do an excellent job with your HW today & enjoy your day off tomorrow. Be sure to thank your mum for the spiffy "SDP!" Have a great day!
5-6 minutes easy back & forth (NO TETHERS yet), drill for 2 lengths & swim for 1 length
Check HR, then 1:00 rest
Still NO TETHERS....
Your choice 8-12 times (whatever you feel up to) through, all @ :20 rest
3 lengths, 1 drill PERFECT, 1 kick build, last length is all UDK, FAST
Mix up the strokes on the 1st 2 lengths.
Check HR after 8 rounds, then 1:00 rest. Do additional rounds after the 8 if you feel up to it.
Add the tethers here...
Go through the following two times (only TWO ROUNDS, you've been out of the water for 100 years!):
:10 swim, :20 rest (2x)
:10 kick, :20 rest (2x)
:20 swim, :20 rest (2x)
:20 kick, :20 rest (2x)
:30 swim, :20 rest (2x)
30 kick, :20 rest (2x)
Check HR after the 1st round, then 1:00 rest before getting into the 2nd set
Drill/skull a little easy before you get out. Do an excellent job with your HW today & enjoy your day off tomorrow. Be sure to thank your mum for the spiffy "SDP!" Have a great day!
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