1 x 600- 300 swim free br3, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
2 sets of, all @ :10 rest-
250- 100 catchup free/swim free br 3 by 25's, then last 150 is drill/swim breaststroke by 25's; drill is breast pull with free kick
150- kick/drill/kick by 50's (UDK to 10M!), the drill is in primary stroke NO FREE
50- swim in primary stroke NO FREE, 25 build, then 2nd 25 is hold that speed with a good dps
Check HR after 2nd set, then 1:00 rest
8 x "out & backs" as follows:
odds- swim build to FAST flip turn at the LG stand, then drill back to the wall, @ 1:00
evens- swim all out FAST to 20M (not quite as far as the LG stand), then forward/backwards somersault, then skulling back to the wall @ 1:15
1:00 rest after #8, check HR
"Sledge Set:"
6 rounds of (go 200 Goal Pace for Janika, Slim, Ashley, Emerson & Cameron; IM for Jack & Mighty M-W; JP, go odd rounds free as written, even rounds breaststroke- FAST):
1 x 100 @ 2:15- 25 drill, 25 swim, 50 kick on back
3 x 50 @ 1:10-
1- swim smooth/build by 25's
2- swim at 800 pace (mile pace for Sammy the O)
3- swim at 400 pace
No rest between sets, check HR after each round.
6 sets of:
1 x 100 swim/kick on back by 50's, NO FREE, get time, @1:45
:20 rest
2 x 50 kick all out FAST @ :15 rest with boards, get time- how close can you come to to your 100 time above?
If there is time...
Work on starts in the diving well.
100 easy drill before you take out the lanelines. Wear your sunscreen today, drink plenty of water and pack wisely for your trip. Lots of "thank you's" to your parents is a nice idea (and very appropriate), too. Have a great day!
Sunday, July 31, 2016
Sunday, July 31, 2016- LCM
1 x 600- 300 swim free br3, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
With fins,
20 x 50 @ 1:00 in sets of 5:
1- 2 dolphin kicks 1 pull breast
2&3- 1/2 sit & spin backstroke drill, 1/2 swim back (w/same IM tempo)- FAST UDK to 10M
4- fly pull with free kick
#5- kick free on back @ :45, FAST UDK to 10M (L1&2, min of 4 UDK off the wall)
Check HR after #20, take fins off
3 sets of:
3 x 50 swim free br 3 @ :50 (@ :45 in 2nd set, :40 in 3rd set); L1&2 go @ :55, :50 & :45 if possible
3 x 50 kick @ 1:10 #1) 1/2 FAST 1/2 mod breaststroke; #2) mod breaststroke build choice by 25's
#3 all FAST (free/breast or fly/breast by 25's
3 x 50 swim IM order by 25's @ :55 (L1&2 @ 1:05)
1 x 150 swim free br 3/5/3 by 50's (can by backstroke) @ 2:10) L1&2 @ 2:25
1 x 150 kick FAST for time with boards, IM order by 50's
Check HR after 3ach round
After 3rd set...
1 x 800 pull free with shnorkel, desc the 200's 1-2 & 3-4 to something juicy
1:00 rest
With fins, finish up with...
24 x 25 @ :40- the usual sets of 4
100 easy drill before you help with the lanelines. Wear your sunscreen today, drink lots of water & eat well. Get excited to race this week. Have a great day!
1:00 rest
With fins,
20 x 50 @ 1:00 in sets of 5:
1- 2 dolphin kicks 1 pull breast
2&3- 1/2 sit & spin backstroke drill, 1/2 swim back (w/same IM tempo)- FAST UDK to 10M
4- fly pull with free kick
#5- kick free on back @ :45, FAST UDK to 10M (L1&2, min of 4 UDK off the wall)
Check HR after #20, take fins off
3 sets of:
3 x 50 swim free br 3 @ :50 (@ :45 in 2nd set, :40 in 3rd set); L1&2 go @ :55, :50 & :45 if possible
3 x 50 kick @ 1:10 #1) 1/2 FAST 1/2 mod breaststroke; #2) mod breaststroke build choice by 25's
#3 all FAST (free/breast or fly/breast by 25's
3 x 50 swim IM order by 25's @ :55 (L1&2 @ 1:05)
1 x 150 swim free br 3/5/3 by 50's (can by backstroke) @ 2:10) L1&2 @ 2:25
1 x 150 kick FAST for time with boards, IM order by 50's
Check HR after 3ach round
After 3rd set...
1 x 800 pull free with shnorkel, desc the 200's 1-2 & 3-4 to something juicy
1:00 rest
With fins, finish up with...
24 x 25 @ :40- the usual sets of 4
100 easy drill before you help with the lanelines. Wear your sunscreen today, drink lots of water & eat well. Get excited to race this week. Have a great day!
Thursday, July 28, 2016
Friday, July 29, 2016- LCM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is 50 drill/swim by 25's, then 50 kick on back
1:00 rest
With fins, 12 x 50 @ 1:05 as follows:
1-3, fly drill (different by round)
#4- kick on back build to FAST (FAST UDK to 10M; Lanes 1&2, 4 FAST UDK's)
Take fins off after #12, check HR
4 sets of:
4 x "out & backs" swim fly, flip turn at LG stand, kick on back back to the wall, @ :55 (#4 is choice stroke NO FLY)
1 x 100 kick on back- build 1st 50 to FAST TURN, then 2nd 50 is all out FAST, @ 2:30
No rest between sets, check HR after each 100 kick.
3 sets of:
2 x 250 @ 4:15- 100 swim free br 3/5, 50 kick on back build to FAST, 100 swim free br 3/5 (faster than 1st 100)
6 x 50 kick FAST as follows:
odds- @ :10 rest
evens- @ 1:15
Can you be as fast on the evens as you are on the odds?
Until 7:15 a.m., with fins:
20 x 25 @ :40- the usual
100 easy drill before you take out the lanelines. Wear your sunscreen today and get excited to race next week. Have a great day!
1:00 rest
With fins, 12 x 50 @ 1:05 as follows:
1-3, fly drill (different by round)
#4- kick on back build to FAST (FAST UDK to 10M; Lanes 1&2, 4 FAST UDK's)
Take fins off after #12, check HR
4 sets of:
4 x "out & backs" swim fly, flip turn at LG stand, kick on back back to the wall, @ :55 (#4 is choice stroke NO FLY)
1 x 100 kick on back- build 1st 50 to FAST TURN, then 2nd 50 is all out FAST, @ 2:30
No rest between sets, check HR after each 100 kick.
3 sets of:
2 x 250 @ 4:15- 100 swim free br 3/5, 50 kick on back build to FAST, 100 swim free br 3/5 (faster than 1st 100)
6 x 50 kick FAST as follows:
odds- @ :10 rest
evens- @ 1:15
Can you be as fast on the evens as you are on the odds?
Until 7:15 a.m., with fins:
20 x 25 @ :40- the usual
100 easy drill before you take out the lanelines. Wear your sunscreen today and get excited to race next week. Have a great day!
Wednesday, July 27, 2016
Thursday, July 28, 2016- LCM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
3 rounds of (add 2 x 100 in each round):
1 x 200-
odd 50's are swim (build the swim)/drill by 25's in primary stroke NO FREE
even 50's are choice skulling/kick by 25's (build the kick to FAST)
Each lane goes together for the 100's...
4 x 100 as follows:
odd 100's, swim free/primary stroke NO FREE by 50's @ 1:35 (Lanes 1 & 2 @ 1:50)
even 100's, swim free/kick free on back by 50's @ 1:50 (Lanes 1 & 2 @ 2:10)
No additional rest between sets, check HR sporadically throughout the set.
4 sets of:
2 x 150-
odds swim free br 3/5/3 by 50's @ 2:10 (Lanes 1&2 @ 2:25)
evens- drill/swim (build the swim)/drill by 50's in primary stroke NO FREE @ 2:40 (Lanes 1&2 @ 3:00)
4 x 50 swim at Goal Pace @ 1:10; 200 GP in primary stroke or 800/mile pace freestyle.
1 x 50 kick all out FAST for time with boards @ 1:15
No rest between sets, check HR after last 50 pace in each set.
Until 7:15 a.m., with fins, finish up with...
24 x 25 @ :40- the usual in sets of 4 (change strokes after each set of 4)
100 easy drill before you help with the lanelines. Wear your sunscreen today and drink plenty of water. Get excited to race next week. Have a great day!
1:00 rest
3 rounds of (add 2 x 100 in each round):
1 x 200-
odd 50's are swim (build the swim)/drill by 25's in primary stroke NO FREE
even 50's are choice skulling/kick by 25's (build the kick to FAST)
Each lane goes together for the 100's...
4 x 100 as follows:
odd 100's, swim free/primary stroke NO FREE by 50's @ 1:35 (Lanes 1 & 2 @ 1:50)
even 100's, swim free/kick free on back by 50's @ 1:50 (Lanes 1 & 2 @ 2:10)
No additional rest between sets, check HR sporadically throughout the set.
4 sets of:
2 x 150-
odds swim free br 3/5/3 by 50's @ 2:10 (Lanes 1&2 @ 2:25)
evens- drill/swim (build the swim)/drill by 50's in primary stroke NO FREE @ 2:40 (Lanes 1&2 @ 3:00)
4 x 50 swim at Goal Pace @ 1:10; 200 GP in primary stroke or 800/mile pace freestyle.
1 x 50 kick all out FAST for time with boards @ 1:15
No rest between sets, check HR after last 50 pace in each set.
Until 7:15 a.m., with fins, finish up with...
24 x 25 @ :40- the usual in sets of 4 (change strokes after each set of 4)
100 easy drill before you help with the lanelines. Wear your sunscreen today and drink plenty of water. Get excited to race next week. Have a great day!
Tuesday, July 26, 2016
Wednesday, July 27, 2016- LCM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
All @ :10 rest-
3 x 100- catchup free drill, 2 kicks 1 pull breaststroke drill
2 x 200- odd 50's are choice kick/breaststroke kick by 25's (UDK!), then choice drill in 4th best stroke
1 x 300- 50 swim free, 50 swim (build)/drill by 25's in primary stroke
1:00 rest, check HR
5 sets of with boards where noted, otherwise, focus on FAST UDK past the flags:
4 x "out & backs" with boards to the LG stand @ 1:00- IM order by 25's; forward/backwards somersault at midpool
2 x 100 kick on back descend 1-2 @ 2:30- #2 should be smoking FAST
4 x 50 kick with boards (on back in even sets) as follows:
even sets- all FAST @ 1:15
1st set- each 50 is half FAST 1/2 moderate breaststroke
3rd set- odds build breaststroke, evens all FAST choice
5th set- all FAST, @ :10 rest
Check HR after each round.
LONG SWIM- 1x:
200 swim/kick (on back) by 50's, 2nd 100 faster than the 1st
100 swim IM- yup, mix it up by 25's
200- as above
200 swim IM- last 50 kick free on back
200 all kick IM order by 50's with boards
300- fly/back/breast by 50's, 2nd 150 FASTER than the 1st
200- swim/kick on back by 50's, 2nd 100 faster than the 1st
200 swim reverse IM, build each 50 to STRONG
200 swim/kick as above
100 swim reverse IM (by 25's again)
1:00 rest, check HR
100 easy drill before you help with the lanelines. Wear your sunscreen today, do some of your Summer Reading and offer to help around the house. Have a great day!
1:00 rest
All @ :10 rest-
3 x 100- catchup free drill, 2 kicks 1 pull breaststroke drill
2 x 200- odd 50's are choice kick/breaststroke kick by 25's (UDK!), then choice drill in 4th best stroke
1 x 300- 50 swim free, 50 swim (build)/drill by 25's in primary stroke
1:00 rest, check HR
5 sets of with boards where noted, otherwise, focus on FAST UDK past the flags:
4 x "out & backs" with boards to the LG stand @ 1:00- IM order by 25's; forward/backwards somersault at midpool
2 x 100 kick on back descend 1-2 @ 2:30- #2 should be smoking FAST
4 x 50 kick with boards (on back in even sets) as follows:
even sets- all FAST @ 1:15
1st set- each 50 is half FAST 1/2 moderate breaststroke
3rd set- odds build breaststroke, evens all FAST choice
5th set- all FAST, @ :10 rest
Check HR after each round.
LONG SWIM- 1x:
200 swim/kick (on back) by 50's, 2nd 100 faster than the 1st
100 swim IM- yup, mix it up by 25's
200- as above
200 swim IM- last 50 kick free on back
200 all kick IM order by 50's with boards
300- fly/back/breast by 50's, 2nd 150 FASTER than the 1st
200- swim/kick on back by 50's, 2nd 100 faster than the 1st
200 swim reverse IM, build each 50 to STRONG
200 swim/kick as above
100 swim reverse IM (by 25's again)
1:00 rest, check HR
100 easy drill before you help with the lanelines. Wear your sunscreen today, do some of your Summer Reading and offer to help around the house. Have a great day!
Monday, July 25, 2016
Tuesday, July 26, 2016- LCM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill- kick by 25's
1:00 rest
With fins,
8 x 50 breast pull with free kick drill @ 1:10
8 x 50-
odds- breast pull with 2 dolph kicks @ 1:00
evens- kick free on back @ :45 (Lane 1 @ :55)
1:00 rest, check HR & take fins off
3 sets of:
2 x 100 swim/kick on back (all freestyle) @ 1:45 (Lane 1 @ 2:00)
2 x 100 swim breaststroke/kick breaststroke @ 2:00, descend 1-2 to something juicy
No rest between sets, check HR after 3rd set
2 sets of:
2 x 450 swim free br 3 desc 1-2 @ 6:30
6 x 100 swim at mile or 800 pace @ 1:45 (400 pace in 2nd set for Sammy the O)
1 x 150 FAST for time, 100 swim 50 kick on back, NO FREE
1:00 rest between sets, check HR
Until 7:15 a.m., finish up with...
2 x 50 kick FAST with boards @ :15 rest (all @ 2:20)
1 x 100 swim/kick on back by 50's in 4th best stroke, NO FREE @ 2:30
100 easy drill before you get out. LANELINESS STAY IN TODAY. Wear your sunscreen & drink plenty of water if you have to be outside. Have a great day!
1:00 rest
With fins,
8 x 50 breast pull with free kick drill @ 1:10
8 x 50-
odds- breast pull with 2 dolph kicks @ 1:00
evens- kick free on back @ :45 (Lane 1 @ :55)
1:00 rest, check HR & take fins off
3 sets of:
2 x 100 swim/kick on back (all freestyle) @ 1:45 (Lane 1 @ 2:00)
2 x 100 swim breaststroke/kick breaststroke @ 2:00, descend 1-2 to something juicy
No rest between sets, check HR after 3rd set
2 sets of:
2 x 450 swim free br 3 desc 1-2 @ 6:30
6 x 100 swim at mile or 800 pace @ 1:45 (400 pace in 2nd set for Sammy the O)
1 x 150 FAST for time, 100 swim 50 kick on back, NO FREE
1:00 rest between sets, check HR
Until 7:15 a.m., finish up with...
2 x 50 kick FAST with boards @ :15 rest (all @ 2:20)
1 x 100 swim/kick on back by 50's in 4th best stroke, NO FREE @ 2:30
100 easy drill before you get out. LANELINESS STAY IN TODAY. Wear your sunscreen & drink plenty of water if you have to be outside. Have a great day!
Sunday, July 24, 2016
Monday, July 25, 2016- LCM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
Anybody who swam at JO's (at 6:00 a.m.):
30/20/10- 30 min swim, 20 min pull, 10 min kick
Help with the lanelines before you get out.
Great job at the meet this weekend, congrats on all the big swims & get excited for Futures, ISCA or Zones!
Everybody else:
Some kicking & work on breaststroke drilling; talk about backstroke "tempo"
Finish up with pulling with shnorkels.
Everybody helps with the lanelines before you go. Drink plenty of water & wear your sunscreen if you have to be outside today. Be sure to thank your parents for getting you back & forth to the meet all weekend. Have a great day!
1:00 rest
Anybody who swam at JO's (at 6:00 a.m.):
30/20/10- 30 min swim, 20 min pull, 10 min kick
Help with the lanelines before you get out.
Great job at the meet this weekend, congrats on all the big swims & get excited for Futures, ISCA or Zones!
Everybody else:
Some kicking & work on breaststroke drilling; talk about backstroke "tempo"
Finish up with pulling with shnorkels.
Everybody helps with the lanelines before you go. Drink plenty of water & wear your sunscreen if you have to be outside today. Be sure to thank your parents for getting you back & forth to the meet all weekend. Have a great day!
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