1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back- by 50's
1:00 rest
2 sets of:
1 x 50 @ 1:00- catchup free drill
2 x 75 @ 1:20- 25 kick on back build to FAST (UDK!), 50 breast drill- 2 kicks 1 pull
3 x 100 @ 1:45 swim IM, except last 25 is kick free on back, not swim free; desc 1-3
4 x 75 swim free br 3/5/3 by 25's @ 1:10* (*go @ 1:05 in 2nd set)
5 x 50 swim IM order by 25's (fly/back on #1, back/breast on #2, breast/free on #3, free/fly on #4, fly/back on #5), all @ :55** (**go swim/kick on back by 25's in primary stroke NO FREE for these 5 x 50 in 2nd set, @ :55)
1:00 rest after 2nd set, check HR
12 x 25 kick with boards as follows:
odds- 15 yards FAST, 10 yards easy @ :40
evens- all FAST @ :25
1-4 are free with boards; 5-8 are primary stroke NO FREE with boards; 9-12 are choice on back
1:00 rest, check HR
Until the end of workout, repeat sets of 4 x 150's as follows:
1 x 150 @ 3:00- 50 swim FAST in primary stroke NO FREE, 100 drill/kick on back by 25's
1 x 150 @ 3:00- 100 swim FAST in primary stroke NO FREE, 50 drill/kick on back by 25's
1 x 150 @ 3:00- all swim FAST in primary stroke, NO FREE, check HR at the end.
1 x 150 @ 3:00- 100 easy choice, last 50 is drill in stroke you'll be doing in the next round.
No extra rest between sets, but you can change strokes after every two rounds.
100 easy drill before you get out. Do an excellent job with your HW today- make sure you're ready for the week ahead at school. Get excited for our meet next weekend & have a great day!
Saturday, April 30, 2016
Saturday, April 30, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
2 x 200 @ :10 rest- 50 catchup free drill, 50 1/2 ra 1/2 la backstroke drill
Everybody together...
6 x 75 @ 1:15
odds- 25 swim free build, 50 drill in primary stroke NO FREE
evens- 25 kick on back (UDK!) build to FAST, 50 swim back/breast by 25's- good tempo on the backstroke, big kick on the breaststroke
24 x 25 as follows:
1&2- kick with boards- odds are 15/10 (breast- FAST, choice- easy) @ :40; evens are free FAST @ :25
3&4- breaststroke drill (2k 1p) @ :40; evens are swim FAST breaststroke @ :25
After #24, check HR & put on shnorkel...
1 x 450 swim free with shnorkel, descend the 3 x 150's to something juicy!
1:00 rest, check HR
TEST SET:
3 x 350 swim IM @ 5:30, descend 1-3 to all out FAST (75 of each stroke, 50 kick free with boards)
Get time & check HR after #3
Until 10 a.m., finish up with...
2 x 50 kick on back @ :55- descend 1-2 to something FAST, focus on 5 FAST UDK's off each wall
:10 extra rest
1 x 50 BROKEN KICK with boards: 2 x 25's @ :10 rest, all @ 1:00
No rest between sets.
All one kick throughout each round of three (change strokes after three rounds if you'd like)
After every three rounds...
1 x 100 kick FAST with boards, IM order by 25's @ 2:00
100 easy drill before you get out. Do an excellent job with drylands today, and with your HW. Get excited to race next weekend. Have a great day!
1:00 rest
2 x 200 @ :10 rest- 50 catchup free drill, 50 1/2 ra 1/2 la backstroke drill
Everybody together...
6 x 75 @ 1:15
odds- 25 swim free build, 50 drill in primary stroke NO FREE
evens- 25 kick on back (UDK!) build to FAST, 50 swim back/breast by 25's- good tempo on the backstroke, big kick on the breaststroke
24 x 25 as follows:
1&2- kick with boards- odds are 15/10 (breast- FAST, choice- easy) @ :40; evens are free FAST @ :25
3&4- breaststroke drill (2k 1p) @ :40; evens are swim FAST breaststroke @ :25
After #24, check HR & put on shnorkel...
1 x 450 swim free with shnorkel, descend the 3 x 150's to something juicy!
1:00 rest, check HR
TEST SET:
3 x 350 swim IM @ 5:30, descend 1-3 to all out FAST (75 of each stroke, 50 kick free with boards)
Get time & check HR after #3
Until 10 a.m., finish up with...
2 x 50 kick on back @ :55- descend 1-2 to something FAST, focus on 5 FAST UDK's off each wall
:10 extra rest
1 x 50 BROKEN KICK with boards: 2 x 25's @ :10 rest, all @ 1:00
No rest between sets.
All one kick throughout each round of three (change strokes after three rounds if you'd like)
After every three rounds...
1 x 100 kick FAST with boards, IM order by 25's @ 2:00
100 easy drill before you get out. Do an excellent job with drylands today, and with your HW. Get excited to race next weekend. Have a great day!
Thursday, April 28, 2016
Thursday, April 28, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
4 x 75 @ 1:20- 25 ra2 la2 free drill, 50 choice drill in primary stroke NO FREE
4 x 50 swim/kick on back by 25's in primary stroke NO FREE @ :50 (@ :55 in Lane 1)
1 x 200- 100 swim IM, 100 kick IM with boards, get time
1:00 rest, check HR
3 x 450 kick as follows:
5 x 25 kick with boards-
odds- 15 FAST, 10 moderate @ :40
evens- all FAST @ :25
1 x 125 kick with boards @ 2:15- middle 25 is breaststroke kick, make the interval
1 x 200 kick FAST for time on back- 50 free, 50 primary stroke NO FREE
1:00 rest between sets.
4 x 100 swim at mile pace @ 1:40
1 x 450 swim free- descend the 3 x 150's to what you can; 1st 150 should be no less than 80% effort
Check HR, then 1:00 rest
4 x 100 swim at 1000 pace @ 1:50
1 x 300 swim free br 3- 1st 150 should be smooth but strong; 2nd 150 should be about 90-95% effort
Check HR, then 1:00 rest
4 x 100 swim at 500 pace @ 2:00
1 x 250 swim all out FAST for time- giddyup & go, chase a great swim!
Check HR
100 easy drill before you get out. Work on starts if there is time. Do an excellent job on your HW tonight & get excited to race next weekend. Have a great day!
1:00 rest
4 x 75 @ 1:20- 25 ra2 la2 free drill, 50 choice drill in primary stroke NO FREE
4 x 50 swim/kick on back by 25's in primary stroke NO FREE @ :50 (@ :55 in Lane 1)
1 x 200- 100 swim IM, 100 kick IM with boards, get time
1:00 rest, check HR
3 x 450 kick as follows:
5 x 25 kick with boards-
odds- 15 FAST, 10 moderate @ :40
evens- all FAST @ :25
1 x 125 kick with boards @ 2:15- middle 25 is breaststroke kick, make the interval
1 x 200 kick FAST for time on back- 50 free, 50 primary stroke NO FREE
1:00 rest between sets.
4 x 100 swim at mile pace @ 1:40
1 x 450 swim free- descend the 3 x 150's to what you can; 1st 150 should be no less than 80% effort
Check HR, then 1:00 rest
4 x 100 swim at 1000 pace @ 1:50
1 x 300 swim free br 3- 1st 150 should be smooth but strong; 2nd 150 should be about 90-95% effort
Check HR, then 1:00 rest
4 x 100 swim at 500 pace @ 2:00
1 x 250 swim all out FAST for time- giddyup & go, chase a great swim!
Check HR
100 easy drill before you get out. Work on starts if there is time. Do an excellent job on your HW tonight & get excited to race next weekend. Have a great day!
Wednesday, April 27, 2016
Thursday, April 28, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
2 sets of:
4 x 75 @ 1:20- 25 ra2 la2 free drill, 50 choice drill in primary stroke NO FREE
4 x 50 swim/kick on back by 25's in primary stroke NO FREE @ :50 (@ :45 in 2nd set)
1 x 200 @ 3:15- 100 swim IM, 100 kick IM with boards, get time- faster in 2nd set
No rest between sets, check HR after 2nd 200 in each set.
4 x 450 kick as follows:
5 x 25 kick with boards-
odds- 15 FAST, 10 moderate @ :35
evens- all FAST @ :20
1 x 125 kick with boards @ 2:15- middle 25 is breaststroke kick, make the interval
1 x 200 kick FAST for time on back- 50 free, 50 primary stroke NO FREE
1:00 rest between sets.
6 x 100 swim at mile pace @ 1:30
1 x 450 swim free- descend the 3 x 150's to what you can; 1st 150 should be no less than 80% effort
Check HR, then 1:00 rest
6 x 100 swim at 1000 pace @ 1:40
1 x 300 swim free br 3- 1st 150 should be smooth but strong; 2nd 150 should be about 90-95% effort
Check HR, then 1:00 rest
6 x 100 swim at 500 pace @ 1:50
1 x 250 swim all out FAST for time- giddyup & go, chase a great swim!
Check HR
100 easy drill before you get out. Work on starts if there is time. Do an excellent job in school today & get excited to race next weekend. Have a great day!
1:00 rest
2 sets of:
4 x 75 @ 1:20- 25 ra2 la2 free drill, 50 choice drill in primary stroke NO FREE
4 x 50 swim/kick on back by 25's in primary stroke NO FREE @ :50 (@ :45 in 2nd set)
1 x 200 @ 3:15- 100 swim IM, 100 kick IM with boards, get time- faster in 2nd set
No rest between sets, check HR after 2nd 200 in each set.
4 x 450 kick as follows:
5 x 25 kick with boards-
odds- 15 FAST, 10 moderate @ :35
evens- all FAST @ :20
1 x 125 kick with boards @ 2:15- middle 25 is breaststroke kick, make the interval
1 x 200 kick FAST for time on back- 50 free, 50 primary stroke NO FREE
1:00 rest between sets.
6 x 100 swim at mile pace @ 1:30
1 x 450 swim free- descend the 3 x 150's to what you can; 1st 150 should be no less than 80% effort
Check HR, then 1:00 rest
6 x 100 swim at 1000 pace @ 1:40
1 x 300 swim free br 3- 1st 150 should be smooth but strong; 2nd 150 should be about 90-95% effort
Check HR, then 1:00 rest
6 x 100 swim at 500 pace @ 1:50
1 x 250 swim all out FAST for time- giddyup & go, chase a great swim!
Check HR
100 easy drill before you get out. Work on starts if there is time. Do an excellent job in school today & get excited to race next weekend. Have a great day!
Wednesday, April 27, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick, drill, drill, swim by 25's
1:00 rest
With fins, 2 sets of:
6 x 25 @ :35- 2 dolphin kicks 1 pull breaststroke
6 x 50 @ 1:00*- 25 breast pull with free kick, 25 kick on back- UDK to halfway, then choice kick to the end
*@ :50 in 2nd set
1:00 rest, take off fins
6 x 50 @ 1:00- 25 2 kicks 1 pull breaststroke drill, 25 catchup free drill
20 x 100 in 4 sets of 5 as follows:
1-4:
odds- swim choice, except 3rd 25 is swim breaststroke @ 1:35- good UDK off each wall
evens- 25 kick on back build to FAST, then 75 reverse IM, last 25 (fly) from a dive @ 1:45
#5- 4 x 25 swim @ :10 rest (all @ 3:00) as follows (this should be in your primary stroke, NO FREE)
1- swim 15 yards FAST/last 10 yards are drill ("15/10")
2- swim build to FAST
3- all FAST
4- all swim FAST, from a dive
1:00 rest after #30, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for our meet next weekend. Have a great day!
1:00 rest
With fins, 2 sets of:
6 x 25 @ :35- 2 dolphin kicks 1 pull breaststroke
6 x 50 @ 1:00*- 25 breast pull with free kick, 25 kick on back- UDK to halfway, then choice kick to the end
*@ :50 in 2nd set
1:00 rest, take off fins
6 x 50 @ 1:00- 25 2 kicks 1 pull breaststroke drill, 25 catchup free drill
20 x 100 in 4 sets of 5 as follows:
1-4:
odds- swim choice, except 3rd 25 is swim breaststroke @ 1:35- good UDK off each wall
evens- 25 kick on back build to FAST, then 75 reverse IM, last 25 (fly) from a dive @ 1:45
#5- 4 x 25 swim @ :10 rest (all @ 3:00) as follows (this should be in your primary stroke, NO FREE)
1- swim 15 yards FAST/last 10 yards are drill ("15/10")
2- swim build to FAST
3- all FAST
4- all swim FAST, from a dive
1:00 rest after #30, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for our meet next weekend. Have a great day!
Tuesday, April 26, 2016
Wednesday, April 27, 2016- SCY
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick, drill, drill, swim by 25's
1:00 rest
With fins, 2 sets of:
6 x 25 @ :35- 2 dolphin kicks 1 pull breaststroke
6 x 50 @ 1:00*- 25 breast pull with free kick, 25 kick on back- UDK to halfway, then choice kick to the end
*@ :50 in 2nd set
1:00 rest, take off fins
6 x 50 @ 1:00- 25 2 kicks 1 pull breaststroke drill, 25 catchup free drill
30 x 100 in 6 sets of 5 as follows:
1-4:
odds- swim choice, except 3rd 25 is swim breaststroke @ 1:25- good UDK off each wall
evens- 25 kick on back build to FAST, then 75 reverse IM, last 25 (fly) from a dive @ 1:35
#5- 4 x 25 swim @ :10 rest (all @ 3:00) as follows:
1- 15/10 swim FAST/drill
2- swim build to FAST
3- all FAST
4- all swim FAST, from a dive
1:00 rest after #30, check HR
Until the end of workout, finish up with...
4 x 1/2 pool sprints @ :30- same stroke for all four (change strokes by round)
4 x 25 kick FAST with boards @ :40- somersault at midpool
:20 extra rest
1 x 50 kick FAST for time on back- UDK!
No rest between sets, check HR after each 50 kick.
100 easy drill before you get out. Do an excellent job in school today, get excited for our meet next weekend. Have a great day!
1:00 rest
With fins, 2 sets of:
6 x 25 @ :35- 2 dolphin kicks 1 pull breaststroke
6 x 50 @ 1:00*- 25 breast pull with free kick, 25 kick on back- UDK to halfway, then choice kick to the end
*@ :50 in 2nd set
1:00 rest, take off fins
6 x 50 @ 1:00- 25 2 kicks 1 pull breaststroke drill, 25 catchup free drill
30 x 100 in 6 sets of 5 as follows:
1-4:
odds- swim choice, except 3rd 25 is swim breaststroke @ 1:25- good UDK off each wall
evens- 25 kick on back build to FAST, then 75 reverse IM, last 25 (fly) from a dive @ 1:35
#5- 4 x 25 swim @ :10 rest (all @ 3:00) as follows:
1- 15/10 swim FAST/drill
2- swim build to FAST
3- all FAST
4- all swim FAST, from a dive
1:00 rest after #30, check HR
Until the end of workout, finish up with...
4 x 1/2 pool sprints @ :30- same stroke for all four (change strokes by round)
4 x 25 kick FAST with boards @ :40- somersault at midpool
:20 extra rest
1 x 50 kick FAST for time on back- UDK!
No rest between sets, check HR after each 50 kick.
100 easy drill before you get out. Do an excellent job in school today, get excited for our meet next weekend. Have a great day!
Tuesday, April 26, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is skulling, drill, kick by 25's
1:00 rest
4 x 50 @ 1:00- 25 fly pull withf ree kick, 25 catchup free drill
4 x 125 @ 2:15- 50 kick choice on back easy/FAST by 25's, 75 drill/swim/drill backstroke by 25's
8 x 25 @ :35- 1/2 sit & spin back drill, 1/2 swim at drill tempo- except #'s 3 & 7 are choice fly or breast
1:00 rest, check HR
1 set of (focus on UDK throughout):
6 x 75 backstroke as follows- all @ 1:15 (Lane 1 @ 1:20 if needed)
1&2 swim backstroke, desc 1-2, get time on #2
#3- all kick; strong, consistent UDK off each wall
4- 6k switch back drill, except middle 25 is swim with FAST tempo
#5- all kick on back, focus on 5 FAST UDK's off each wall
#6, swim backstroke- faster than #2
3 x 200 backstroke, desc 1-3 @ 4:00 as follows:
150 swim backstroke, 50 kick breast with boards
Check HR after last 150.
LONG SWIM-
4 rounds of, focusing on UDK's throughout:
200 swim IM- 50 of each stroke; good tempo on the back, big strong kick on the breast
50 kick FAST with boards (IM order by rounds- 50 fly 1st set; 50 free 2nd set; 50 breast 3rd set, etc)
150 swim backstroke- descend the 3 x 50's to something juicy!
Check HR after you finish.
If there is time, work on starts until 6:00 p.m.
100 easy drill before you get out. Do an excellent job with your HW tonight & thank your parents for getting you to workout this afternoon. Have a great day!
1:00 rest
4 x 50 @ 1:00- 25 fly pull withf ree kick, 25 catchup free drill
4 x 125 @ 2:15- 50 kick choice on back easy/FAST by 25's, 75 drill/swim/drill backstroke by 25's
8 x 25 @ :35- 1/2 sit & spin back drill, 1/2 swim at drill tempo- except #'s 3 & 7 are choice fly or breast
1:00 rest, check HR
1 set of (focus on UDK throughout):
6 x 75 backstroke as follows- all @ 1:15 (Lane 1 @ 1:20 if needed)
1&2 swim backstroke, desc 1-2, get time on #2
#3- all kick; strong, consistent UDK off each wall
4- 6k switch back drill, except middle 25 is swim with FAST tempo
#5- all kick on back, focus on 5 FAST UDK's off each wall
#6, swim backstroke- faster than #2
3 x 200 backstroke, desc 1-3 @ 4:00 as follows:
150 swim backstroke, 50 kick breast with boards
Check HR after last 150.
LONG SWIM-
4 rounds of, focusing on UDK's throughout:
200 swim IM- 50 of each stroke; good tempo on the back, big strong kick on the breast
50 kick FAST with boards (IM order by rounds- 50 fly 1st set; 50 free 2nd set; 50 breast 3rd set, etc)
150 swim backstroke- descend the 3 x 50's to something juicy!
Check HR after you finish.
If there is time, work on starts until 6:00 p.m.
100 easy drill before you get out. Do an excellent job with your HW tonight & thank your parents for getting you to workout this afternoon. Have a great day!
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