1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick on back- by 25's
1:00 rest
4 x 150 @ 2:30- 100 drill/swim by 25's, 50 kick on back (UDK's!)- desc the 50's kick 1-2 & 3-4 (free kick on #'s 1-2; breast kick on back for #'s 3&4)
6 x 75 swim @ 1:10- 25 free, 50 IM order by 25's (so, #1 is free/fly/back; #2 is free/back/breast; #3 is free/breast/free; #4 is free/free/fly; #5 is free/fly/back; #6 is free/back/breast
1:00 rest, check HR
Keep track of 100's kick...
6 x "out & backs" @ :35- swim out, flip turn onto back, then kick back- all FAST
1 x 100 kick FAST on back (UDK's!), @ 2:00, get time
2 x 300 desc 1-2 @ 4:30- 100 swim free br 3/5 by 50's, 100 kick with boards choice neg split, 100 swim IM
6 x 25 kick FAST @ :35- one backwards somersault at midpool, kick is free/breaststroke by 1/2's
1 x 100 kick FAST on back (UDK's!) @ 2:00, get time & add to first 100 kick
7 x 100 swim 75 free br 3/5/3 by 25's, then last 25 in primary stroke (NO FREE), as follows:
75 free/25 back @ 1:15
75 free/25 fly @ 1:20 (except Rachel try @ 1:15)
75 free/25 breast @ 1:25 (except Hanna, try @ 1:20
1:00 rest, check HR
6 x 50 @ 1:10 as follows-
vertical dolphin kick at wall prior to leaving for 50 kick (hands on shoulders or behind your head); kick is IM order by 25's through all 6 x 50's (fly/back; back/breast; breast/free; free/fly; fly/back;back/breast)
1 x 100 kick FAST on back @ 2:00, get time & add to previous 2 x 100's kick for 300 yard total
8 x 100 as follows:
odds- swim choice @ 1:20, except the 3rd 25 is kick FAST on back
evens- swim choice/kick with boards choice by 50's @ 1:30- you'll have to hustle here!
1:00 rest, check HR
6 x 50 kick all out FAST with boards @ 1:15
100 easy choice drill/swim by 25's @ 1:00 rest
4 x 75 kick FAST on back @ 1:45
With fins until 7:15 a.m., finish up with...
25's swim FAST in sets of 4 ("the usual") @ :45
1- 1/2 swim FAST 1/2 drill; #2- all swim build to FAST; #3- all drill; #4- all swim FAST
Change strokes after each set of 4.
100 easy drill before you get out. Do an excellent job in school today & get excited for the meet this weekend! Have a great day!
Sunday, December 6, 2015
Saturday, December 5, 2015
Saturday, December 5, 2015- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
12 x 50 as follows:
1&2- drill/swim by 25's @ 1:00
#3- swim/kick on back by 25's @ :50 (Lanes 1 & 2 @ :55)
Odd rounds of 3 are free; even rounds are primary stroke NO FREE
1:00 rest, check HR
6 sets of:
2 x 1/2 pool sprints @ :30
1 x 25 kick FAST on back (UDK! UDK!) @ :40
No rest between sets; 1st 3 sets are free, last 3 are primary stroke NO FREE
1:00 rest after 6th set, check HR
9 rounds of:
1 x 150- 75 swim free br 3/5/3 by 25's (cruise), 75 kick on back (strong effort here for a "negative split" effect- @ 2:15 (Lanes 1 & 2 go 100's swim/kick on back @ the same interval, 2:15)
1 x 100 swim IM at 85-90% effort @ 1:45
Get out, get up & get ready...
1 x 50 swim FAST for time from a dive
:30 rest between sets.
Sets 1-3 are free (50's from a dive), sets 4-6 are primary stroke NO FREE, set 7-9 are kick free with boards
Finish up with...
1 x 450 swim free with shnorkel, desc the 150's 1-3 to what you can
100 easy drill before you get out. Do an excellent job with drylands today, and be sure to do some HW tonight, too. Get excited to race next weekend. Have a great day!
1:00 rest
12 x 50 as follows:
1&2- drill/swim by 25's @ 1:00
#3- swim/kick on back by 25's @ :50 (Lanes 1 & 2 @ :55)
Odd rounds of 3 are free; even rounds are primary stroke NO FREE
1:00 rest, check HR
6 sets of:
2 x 1/2 pool sprints @ :30
1 x 25 kick FAST on back (UDK! UDK!) @ :40
No rest between sets; 1st 3 sets are free, last 3 are primary stroke NO FREE
1:00 rest after 6th set, check HR
9 rounds of:
1 x 150- 75 swim free br 3/5/3 by 25's (cruise), 75 kick on back (strong effort here for a "negative split" effect- @ 2:15 (Lanes 1 & 2 go 100's swim/kick on back @ the same interval, 2:15)
1 x 100 swim IM at 85-90% effort @ 1:45
Get out, get up & get ready...
1 x 50 swim FAST for time from a dive
:30 rest between sets.
Sets 1-3 are free (50's from a dive), sets 4-6 are primary stroke NO FREE, set 7-9 are kick free with boards
Finish up with...
1 x 450 swim free with shnorkel, desc the 150's 1-3 to what you can
100 easy drill before you get out. Do an excellent job with drylands today, and be sure to do some HW tonight, too. Get excited to race next weekend. Have a great day!
Thursday, December 3, 2015
Friday, December 4, 2015- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by
50’s
1:00 rest
4 x 75 @ 1:20- 50 3 kicks 1 pull breaststroke drill, 25 catchup free
drill
4 x 25 breast pull with free kick @ :35
12 x 50 @ :50 as follows:
1&2- swim breast/free by 25’s desc 1-2
#3- swim/kick on back- all breaststroke
1:00 rest, check HR
All one set until after the 300’s:
6 x 50 @ 1:00- 25 sit & spin backstroke drill, 25 choice drill in
primary stroke
18 x 100 as follows:
1-
Swim free br 3/5 by 50’s @ 1:15
2-
Swim/kick on back in primary stroke NO FREE @
1:30
3-
Swim reverse IM, last 25 (fly) is from a dive @
1:30
1 x 300 50 drill/25 skulling @ 5:00
1 x 300 swim free br 3 @ 3:40
1 x 300- 50 breast kick on back/25 skulling by 25's @ 5:00
1 x 300 swim free br 3 @ 3:30
1 x 300 @ 5:00 drill/swim by 25's- 1st 100 in primary stroke NO FREE, 2nd 100 in 4th best stroke, 3rd 100 is choice
1 x 300 swim free br 3 @ 3:20!!!
1 x 300 swim free br 3 @ 3:40
1 x 300- 50 breast kick on back/25 skulling by 25's @ 5:00
1 x 300 swim free br 3 @ 3:30
1 x 300 @ 5:00 drill/swim by 25's- 1st 100 in primary stroke NO FREE, 2nd 100 in 4th best stroke, 3rd 100 is choice
1 x 300 swim free br 3 @ 3:20!!!
1:00 rest, check HR
With fins, until 7:15 a.m., finish
up with…
2 x 25 fly pull with free kick drill @ :40
1 x 25 swim fly FAST @ :20
1 x 50 kick on back (UDK!) FAST
@ :40
No rest between sets.
100 easy drill before you get out. Do an excellent job in school today
& get excited for the meet next weekend. Have a great day!
Thursday, December 3, 2015- PM Junior Gold
1 x 600- 300 swim freestyle, 300
reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
4 x 50 @ 1:00- 25 catchup free, 25 choice drill in 4th best stroke NO FREE
4 x 75 @ 1:30- 25 breast kick on back, 25 choice drill in primary stroke, 25 swim build to FAST in primary stroke (NO FREE for primary stroke)
8 x 25 kick on back @ :40- 12 yards FAST UDK, then easy choice to the end
1:00 rest, check HR
3 sets of:
8 x 25 kick on back (5 FAST UDK!) odds ½ FAST ½ easy @ :40, evens all FAST @ :25 (2nd set go with boards)
2 x 150 kick descend 1-2 to FAST (1st 150 on back, 2nd with boards) @ 3:15
No rest between sets, check HR after each set.
After 3rd round, 100 easy drill/breast kick on back, then...
BROKEN 200 KICK: 2 x 25/2 x 50/2 x 25- all @ :10 rest
1:00 rest, check HR
With fins, all @ 1:30 (@ 1:40 in last 2 rounds if earned in the first three sets)
3 x 75 swim desc 1-3
4 x 75 swim desc 1-3/hold for 4
5 x 75 swim desc 1-3/hold for 4 & 5
4 x 75 swim desc 1-3/hold for 4
3 x 75 swim desc 1-3
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the meet next weekend. Have a great day!
1:00 rest
4 x 50 @ 1:00- 25 catchup free, 25 choice drill in 4th best stroke NO FREE
4 x 75 @ 1:30- 25 breast kick on back, 25 choice drill in primary stroke, 25 swim build to FAST in primary stroke (NO FREE for primary stroke)
8 x 25 kick on back @ :40- 12 yards FAST UDK, then easy choice to the end
1:00 rest, check HR
3 sets of:
8 x 25 kick on back (5 FAST UDK!) odds ½ FAST ½ easy @ :40, evens all FAST @ :25 (2nd set go with boards)
2 x 150 kick descend 1-2 to FAST (1st 150 on back, 2nd with boards) @ 3:15
No rest between sets, check HR after each set.
After 3rd round, 100 easy drill/breast kick on back, then...
BROKEN 200 KICK: 2 x 25/2 x 50/2 x 25- all @ :10 rest
1:00 rest, check HR
With fins, all @ 1:30 (@ 1:40 in last 2 rounds if earned in the first three sets)
3 x 75 swim desc 1-3
4 x 75 swim desc 1-3/hold for 4
5 x 75 swim desc 1-3/hold for 4 & 5
4 x 75 swim desc 1-3/hold for 4
3 x 75 swim desc 1-3
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the meet next weekend. Have a great day!
Wednesday, December 2, 2015
Thursday, December 3, 2015- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
4 x 50 @ 1:00- 25 catchup free, 25 choice drill in 4th best stroke NO FREE
4 x 75 @ 1:30- 25 breast kick on back, 25 choice drill in primary stroke, 25 swim build to FAST in primary stroke (NO FREE for primary stroke)
8 x 25 kick on back @ :40- 12 yards FAST UDK, then easy choice to the end
1:00 rest, check HR
3 sets of:
8 x 25 kick on back (5 FAST UDK!) odds @ :40, evens @ :20 (2nd set go with boards)
2 x 200 kick descend 1-2 to FAST (1st 200 on back, 2nd with boards) @ 3:45
No rest between sets, check HR after each set.
After 3rd round, 100 easy drill/breast kick on back, then...
BROKEN 200 KICK: 2 x 25/2 x 50/2 x 25- all @ :10 rest
1:00 rest, check HR
With fins, all @ 1:30 (@ 1:40 in last 2 rounds if earned in the first three sets)
4 x 75 swim desc 1-3/hold for #4
5 x 75 swim desc 1-3/hold for 4 & 5
6 x 75 swim desc 1-3/hold for 4, 5 & 6
5 x 75 swim desc 1-3/hold for 4 & 5
4 x 75 swim desc 1-3/hold for #4
Finish up with (until 7:15 a.m.)...
1 x 300 drill/skulling by 25's @ 5:00
1 x 300 swim free br 3 @ 3:40
1 x 300- breast kick on back/skulling by 25's @ 5:00
1 x 300 swim free br 3 @ 3:30
1 x 300 @ 5:00 drill/swim by 25's- 1st 100 in primary stroke NO FREE, 2nd 100 in 4th best stroke
1 x 300 swim free br 3 @ 3:20!!!
100 easy drill before you get out. Do an excellent job in school today & get excited for the meet next weekend. Have a great day!
1:00 rest
4 x 50 @ 1:00- 25 catchup free, 25 choice drill in 4th best stroke NO FREE
4 x 75 @ 1:30- 25 breast kick on back, 25 choice drill in primary stroke, 25 swim build to FAST in primary stroke (NO FREE for primary stroke)
8 x 25 kick on back @ :40- 12 yards FAST UDK, then easy choice to the end
1:00 rest, check HR
3 sets of:
8 x 25 kick on back (5 FAST UDK!) odds @ :40, evens @ :20 (2nd set go with boards)
2 x 200 kick descend 1-2 to FAST (1st 200 on back, 2nd with boards) @ 3:45
No rest between sets, check HR after each set.
After 3rd round, 100 easy drill/breast kick on back, then...
BROKEN 200 KICK: 2 x 25/2 x 50/2 x 25- all @ :10 rest
1:00 rest, check HR
With fins, all @ 1:30 (@ 1:40 in last 2 rounds if earned in the first three sets)
4 x 75 swim desc 1-3/hold for #4
5 x 75 swim desc 1-3/hold for 4 & 5
6 x 75 swim desc 1-3/hold for 4, 5 & 6
5 x 75 swim desc 1-3/hold for 4 & 5
4 x 75 swim desc 1-3/hold for #4
Finish up with (until 7:15 a.m.)...
1 x 300 drill/skulling by 25's @ 5:00
1 x 300 swim free br 3 @ 3:40
1 x 300- breast kick on back/skulling by 25's @ 5:00
1 x 300 swim free br 3 @ 3:30
1 x 300 @ 5:00 drill/swim by 25's- 1st 100 in primary stroke NO FREE, 2nd 100 in 4th best stroke
1 x 300 swim free br 3 @ 3:20!!!
100 easy drill before you get out. Do an excellent job in school today & get excited for the meet next weekend. Have a great day!
Wednesday, December 2, 2015- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is
drill/drill/swim by 25's
1:00 rest
4 x 50 @ 1:00- 25 fist free drill br 3, 25 dolphin kick on side
1:00 rest
4 x 50 @ 1:00- 25 fist free drill br 3, 25 dolphin kick on side
4 x 50 @ 1:00- 25 breast kick on back, 25 choice drill in 4th
best stroke NO FREE
6 sets of:
2 x 25 sit & spin backstroke drill @ :40
2 x 50 @ 1:00- 25 swim backstroke build to FAST, 25 12 kicks 3 strokes backstroke drill
After odd sets:
1 x 100 swim/kick on back, all backstroke @ 1:45- get time
After even sets:
2 x 75 swim backstroke descend 1-2 to something juicy @ 1:30
NO REST BETWEEN SETS, check HR after each set.
12 x 100 as follows:
1- swim free br 3/5 by 50's @ 1:30
2- 50 swim/50 kick on back in primary stroke, NO FREE @ 1:45
3- swim reverse IM order- get out and dive in for the 25 fly, build to FAST @ 2:00
Check HR after the last 100.
With fins:
12 x 75 breast pull with DOLH KICK- and FLIP TURNS @ 1:40, desc 1-2 & 3-4, etc...
Until 6 p.m., work on turns from mid-pool. Do an excellent job with your HW tonight & get excited for the upcoming meets. Have a great day!
6 sets of:
2 x 25 sit & spin backstroke drill @ :40
2 x 50 @ 1:00- 25 swim backstroke build to FAST, 25 12 kicks 3 strokes backstroke drill
After odd sets:
1 x 100 swim/kick on back, all backstroke @ 1:45- get time
After even sets:
2 x 75 swim backstroke descend 1-2 to something juicy @ 1:30
NO REST BETWEEN SETS, check HR after each set.
12 x 100 as follows:
1- swim free br 3/5 by 50's @ 1:30
2- 50 swim/50 kick on back in primary stroke, NO FREE @ 1:45
3- swim reverse IM order- get out and dive in for the 25 fly, build to FAST @ 2:00
Check HR after the last 100.
With fins:
12 x 75 breast pull with DOLH KICK- and FLIP TURNS @ 1:40, desc 1-2 & 3-4, etc...
Until 6 p.m., work on turns from mid-pool. Do an excellent job with your HW tonight & get excited for the upcoming meets. Have a great day!
Tuesday, December 1, 2015
Wednesday, December 2, 2015- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/swim by 25's
1:00 rest
4 x 50 @ 1:00- 25 fist free drill br 3, 26
6 sets of:
2 x 25 sit & spin backstroke drill @ :40
2 x 50 @ 1:00- 25 swim backstroke build to FAST, 25 6 kicks 1 pull back drill
After odd sets:
1 x 100 swim/kick on back, all backstroke @ 1:45- get time
After even sets:
2 x 75 swim backstroke descend 1-2 to something juicy @ 1:30
NO REST BEWTEEN SETS, check HR after each set.
12 x 100 as follows:
1- swim free br 3/5 by 50's @ 1:20
2- 50 swim/50 kick on back in primary stroke, NO FREE @ 1:40
3- swim reverse IM order- get out and dive in for the 25 fly, build to FAST @ 1:45
Check HR after the last 100.
With fins:
12 x 75 breast pull with DOLH KICK- and FLIP TURNS @ 1:30, desc 1-2 & 3-4, etc...
Until 7 a.m., work on turns from mid-pool; then, until 7:15 a.m., work on starts. Do an excellent job in school today.& get excited for the upcoming meets. Have a great day!
1:00 rest
4 x 50 @ 1:00- 25 fist free drill br 3, 26
6 sets of:
2 x 25 sit & spin backstroke drill @ :40
2 x 50 @ 1:00- 25 swim backstroke build to FAST, 25 6 kicks 1 pull back drill
After odd sets:
1 x 100 swim/kick on back, all backstroke @ 1:45- get time
After even sets:
2 x 75 swim backstroke descend 1-2 to something juicy @ 1:30
NO REST BEWTEEN SETS, check HR after each set.
12 x 100 as follows:
1- swim free br 3/5 by 50's @ 1:20
2- 50 swim/50 kick on back in primary stroke, NO FREE @ 1:40
3- swim reverse IM order- get out and dive in for the 25 fly, build to FAST @ 1:45
Check HR after the last 100.
With fins:
12 x 75 breast pull with DOLH KICK- and FLIP TURNS @ 1:30, desc 1-2 & 3-4, etc...
Until 7 a.m., work on turns from mid-pool; then, until 7:15 a.m., work on starts. Do an excellent job in school today.& get excited for the upcoming meets. Have a great day!
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