Friday Afternoon, September 10, 2021- written for LCM @ Broadlands

1 x 600- 300/200/100

1:00 rest

With fins, work on butterfly drilling-

Fly pull free kick

3 kicks 1 pull fly

Ra3 La3 fly drill

Work on some UDK's & 50's swim (alternating fly out&back and free long&strong)

Talk about 200's, then finish up with...

AMAP 200's swim (odds free @ 3:30, evens choice NO FREE @ 4:30) as follows:

100 swim smooth & strong

50 swim BIG KICK, really crank it up here!

50 drill

Remember, Sport Fair is here today & tomorrow morning, be sure to get all the equipment & team swag you'll need for the upcoming year. Have a great day!

Thursday Afternoon, September 9, 2021- written for LCM @ Broadlands

1 x 600- 300/200/100

1:00 rest

With fins:

6 x 50 drill @ 1:05- odds are ra2 la2 free drill, evens are choice drill NO FREE

4 x "out & backs" @ :50- all FAST UDK, fwd ss at 20M mark

4 x 100 25 drill/50 swim w/FAST TURN&BO/25 kick on back arms toward sky @ 2:00

6 x "out & backs" as above- all FAST, be explosive with these UDK's!

:30 extra rest, then...

1 x 100 kick FAST for time on back

Check HR & take fins off

3 rounds of:

3 x 100 swim free or back @ 1:45, STRONG kick on 2nd 50

6 x 50 swim- odds are choice @ :55, evens are free @ :45

1 x 200 kick- 100 on back, 100 w/boards- get time & desc 1-3

1:00 rest between rounds

Talk about 200's, then finish up with...

AMAP 200's swim (odds free @ 3:30, evens choice NO FREE @ 4:30) as follows:

100 swim smooth & strong

50 swim BIG KICK, really crank it up here!

50 drill

Warmdown a bit before you get out. Be sure to remind your parents that Sport Fair will be here tomorrow and Saturday Morning, so come by and get all your team swag for the year. Do a great job with your HW tonight & have a great day!

Wednesday Afternoon, September 8, 2021- written for LCM @ Broadlands

1 x 600- 300/200/100

1:00 rest

Talk about backstroke...

*Head still

*Full/even hip rotation

*Hands go in at 11/1 o'clock position

*Hands finish fully extended flush with leg

With fins:

50's drill @ 1:05, going 8 at a time of the following drills:

6ks

3 stroke cycles/6 kicks

Sit & spin drill

Take fins off for...

6 x 150 backstroke as follows:

odds- swim (tempo)/drill/swim (build kick) @ 3:00

evens- swim & get time @ 2:40, desc 1-3 to something JUICY!

Finish up with...

2* sets of:

18 x 50 in sets of 3:

1-2, swim backstroke desc 1-2 @ :55, focus on 4 FAST UDK's off each wall!

#3- swim freestyle @ :45

Alternate set of intervals can be 1&2 @ 1:00, #3 swim free @ :50

*In 2nd set of 18 x 50's, go the sets of 3 50's as follows:

1-2, swim choice desc 1-2 @ :55

#3- swim backstroke @ :45 (focus on 4 FAST UDK's!)

Same alternate set of intervals for the 2nd set of 18 x 50's

Warmdown a bit before you hop out. Do an excellent job with your HW tonight & thank your parents for getting you to the pool this afternoon. Have a great day!

Tuesday Afternoon, September 7, 2021- written for LCM @ Broadlands

1 x 600- 300/200/100

1:00 rest

With fins:

8 x 50 @ 1:00- odds drill, evens are 15M FAST UDK, then 35M swim build to FAST (same stroke)

9 x 100 @ 2:00-

1-2, swim/kick by 50's desc 1-2

#3- all kick FAST on back, focus on UDK's

Check HR, take fins off

24 x 50 in sets of 4:

1-3, swim desc to FAST @ 1:10

#4- all drill(same stroke as previous 3) @ 1:30

Odd rounds of 4 are free, even rounds of 4 NO FREE

"Plus 1" set up to FIVE...

1* x 50 kick FAST w/boards@ 1:20

1 x 100 kick choice on back @ 2:00- NOT fast (except for turn & UDK's), but make interval

*Plus 1 x 50 each round up to 5, then back down to 1 (on the way down, 100 kick is swim free neg split)

Friday Morning, September 3, 2021- written for LCM @ Broadlands

1 x 600- 300/200/100

1:00 rest

With fins:

15 x 50 @ 1:00- 2 drill (choice, but same drill for both), 1 kick desc 1-5; who can break :35? :30?!?

Take fins off, go 1 x 200- drill/choice by 25's

1:00 rest

3 rounds of:

3 x 150 @ 3:00- swim/drill/swim by 50's- last 50 swim FASTER than 1st 50 swim

8 x 50 swim free br3 @ :55 (long & strong), except 3, 5 & 7 are @ :45 (can go @ 1:00 & :50 if necessary). These 50's are @ :50 & :40 in 3rd round (or, @ :55 & :45 if going @ 1:00 & :50 in 1st two rounds)

1 x 250 swim free br3- get time on #1, desc to something JUICY! Giddyup here

Head down to the other end ot help with the lanelines before you leave. No workout this weekend, enjoy your time off. Next week is BOOTCAMP, in the afternoons (Tues-Fri, then Saturday Morning). Have a great day!

Thursday Morning, September 2, 2021- written for LCM @ Broadlands

1 x 600- 300/200/100

1:00 rest

Finally, a little cooler here...

3 x 200 @ 3:40- drill/swim/drill/kick by 50's- go free, NO FREE, choice by 200

Check HR, then 1:00 rest

3 sets of:

3 x 50 kick desc 1-3 to all out FAST @ 1:10

1* x 100 swim free br3 @ 1:35- STRONG negative split

*add 1 x 100 in each round

Check HR after 3rd round, then...

1 x 300 drill (NO FREE), except swim inside flags, FAST TURNS

1:00 rest, check HR again

3 sets of...

Same 3 x 50 kick/1* x 100 swim, except...

2nd 50 of each 100 is swim NO FREE

Check HR after 3rd round, then...

1 x 100 easy choice

With fins,

9 x 100 swim @ 2:00 desc 1-3's to all out FAST

Go free, primary NO FREE, choice by rounds of 3

Take fins off and go 1 x 100 easy choice drill

Until 7a, finish up with...

50's FAST partner kick- go 2 at a time & RACE, :10 apart, all @ 1:30

Hop out at 7a to help with the lanelines. Do an excellent job in school today, bring something warm to wrap up in tomorrow morning, and be prepared to train a bit more in earnest tomorrow. Have a great day!

Tuesday Morning, August 31, 2021- written for LCM @ Broadlands

1 x 600- 300/200/100

1:00 rest

Water's still warm...

With fins:

18 x 50 in sets of 3:

1- fly pull free kick drill

2- drill choice

3- swim build to FAST

Every 3rd round of 3 is all fly

All 50's are 15M FAST UDK off the wall

Check HR after #18, take fins off & get right into...

200 drill/swim/drill/skulling by 25's

1:00 rest

6 x 50 as follows:

1- drill @ 1:10

2-6 as follows:

odds are swim (same stroke as 50 drill) @ 1:00 desc 1-3

evens are swim free long & strong @ :50

Check HR after #6, then...

6 x 50 again as above, except the 50's free @ :45, 50's swim desc @ 1:10

Check HR, then 1 x 200 as above (after fin set), then check HR again

After 2nd round of 6 x 50 & 200, repeat entire set with 50's drill & desc in a different stroke

Until 7a, finish up with...

AMRAP:

1 x 25 FAST UDK @ :40

1 x 50 back to the wall/turn/UDK, FAST TURN, all @ 1:00

1 x 25 back to the wall drill

1 x 200 drill/swim/drill/skulling by 25's

Check HR