1 x 600- 300 swim freestyle, 300 reverse IM- 3 x 100 reverse IM's, odd 100's are drill, #2 is IM kick on back
1:00 rest
Makeup from Saturday-
With fins, 20 x 25 @ :40- "the usual."
2 sets of:
1 x 150 drill choice/skulling by 25's
:20 rest
6 x 25 kick with boards @ :45- each 25 is 1/2 breaststroke 1/2 choice kick
odds- build; even 25's are all FAST
1 x 150 drill/swim choice by 25's (drill & swim are same stroke for each 50)
:20 rest
6 x 25 kick on back @ :35- each 25 is 1/2 dolphin kick underwater, then 1/2 choice kick
odds- build; even 25's are all FAST
1 x 150 swim/kick on back by 25's in 4th best stroke
:20 rest
6 x 25 kick choice with boards-
odds are 1/2 FAST 1/2 easy @ :40
evens are all FAST @ :20
1:00 rest after each set, check HR
After 2nd set, continue right into...
3 x 200 all kick (100 on back, 100 with boards) @ 3:40, desc 1-3
3 x 200 swim/kick with boards by 100's in primary stroke (can be free), desc 1-3 @ 3:40
1:00 rest, check HR
100 easy drill before you get out. Make sure you're ready for the week
ahead at school, and get excited to race at the November meets. Have a
great day!
Sunday, November 6, 2016
Saturday, November 5, 2016
Sunday Morning, November 6, 2016- Senior Silver @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- 3 x 100 reverse IM's, odd 100's are drill, #2 is IM kick on back
1:00 rest
2 sets of:
1 x 150 drill choice/skulling by 25's
:20 rest
6 x 25 kick with boards @ :45- each 25 is 1/2 breaststroke 1/2 choice kick
odds- build; even 25's are all FAST
1 x 150 drill/swim choice by 25's (drill & swim are same stroke for each 50)
:20 rest
6 x 25 kick on back @ :35- each 25 is 1/2 dolphin kick underwater, then 1/2 choice kick
odds- build; even 25's are all FAST
1 x 150 swim/kick on back by 25's in 4th best stroke
:20 rest
6 x 25 kick choice with boards-
odds are 1/2 FAST 1/2 easy @ :40
evens are all FAST @ :25
1:00 rest after each set, check HR
After 2nd set, continue right into...
3 x 200 swim/kick on back by 100's, desc 1-3 @ 3:40- focus on UDK's
3 x 200 all kick (100 on back, 100 with boards) @ 3:40, desc 1-3
3 x 200 swim/kick with boards by 100's in primary stroke (can be free), desc 1-3 @ 3:40
1:00 rest, check HR
With fins:
12 x 25 drill @ :40- 3 freestyle drill (ra2 la2), 3 drill in primary stroke NO FREE (2x)
24 x 50 @ 1:00, odds are drill, evens are all swim FAST- target your best 50 time
Change up the stroke after #12 if you'd like; check HR after a fast 50 when you can
100 easy drill before you get out. Make sure you're ready for the week ahead at school, and get excited to race at the November meets. Have a great day!
1:00 rest
2 sets of:
1 x 150 drill choice/skulling by 25's
:20 rest
6 x 25 kick with boards @ :45- each 25 is 1/2 breaststroke 1/2 choice kick
odds- build; even 25's are all FAST
1 x 150 drill/swim choice by 25's (drill & swim are same stroke for each 50)
:20 rest
6 x 25 kick on back @ :35- each 25 is 1/2 dolphin kick underwater, then 1/2 choice kick
odds- build; even 25's are all FAST
1 x 150 swim/kick on back by 25's in 4th best stroke
:20 rest
6 x 25 kick choice with boards-
odds are 1/2 FAST 1/2 easy @ :40
evens are all FAST @ :25
1:00 rest after each set, check HR
After 2nd set, continue right into...
3 x 200 swim/kick on back by 100's, desc 1-3 @ 3:40- focus on UDK's
3 x 200 all kick (100 on back, 100 with boards) @ 3:40, desc 1-3
3 x 200 swim/kick with boards by 100's in primary stroke (can be free), desc 1-3 @ 3:40
1:00 rest, check HR
With fins:
12 x 25 drill @ :40- 3 freestyle drill (ra2 la2), 3 drill in primary stroke NO FREE (2x)
24 x 50 @ 1:00, odds are drill, evens are all swim FAST- target your best 50 time
Change up the stroke after #12 if you'd like; check HR after a fast 50 when you can
100 easy drill before you get out. Make sure you're ready for the week ahead at school, and get excited to race at the November meets. Have a great day!
Saturday Morning, November 5, 2016
1 x 600- 300 swim free, 300 reverse IM- each 100 is drill/swim by 25's
1:00 rest
4 x 75 @ 1:25- 50 kick on back (UDK!), 25 choice drill in 4th best stroke, NO FREE
4 x 50 @ 1:00- 25 fly drill (1/2 ra 1/2 la), 25 kick on back build to FAST
4 x 100 kick, desc 1-2's (1&2 with boards, 3 & 4 on back) @ 1:45- Lane 1 go last 25 swim
6 x 50 swim/kick @ :55, the swim is IM order by 25's (1st is fly swim, 2nd is back swim, 3rd is breast swim- 2x)
3 x 200 kick descend 1-3, 100 choice on back (UDK!), 100 IM order with boards @ 3:30 (Lane 1 go last 50 swim)
12 x 75 as follows:
1&2- swim free br 3/5/3 by 25's @ :55 (or, @ 1:05; Lane 1 go @ 1:10)
3&4- 25 swim fly, 50 kick on back (UDK!) @ 1:00 (or @ 1:10; Lane 1 go @ 1:15)
2 x 300 kick desc 1-2 @ 5:30- middle 100 choice on back (UDK!), 1st & 3rd free kick w/boards
1:00 rest, check HR
TEST SET:
1 x 400 kick FAST free with boards
Get time & check HR
With shnorkels:
9 x 100 swim free in sets of 3: 2 @ 1:20, 1 @ 1:05; or, 2 @ 1:30, 1 @ 1:15; Lane 1 go 2 @ 1:45, 1 @ 1:25
Check HR
With fins:
24 x 25 @ :40- "the usual"
100 easy drill before you get out. Do an excellent job with drylands today, and get excited to race the mile tomorrow. REMEMBER: we have our regular workout tomorrow night at Ida Lee- EVEN IF YOU SWIM THE MILE TOMORROW MORNING. Have a great day!
1:00 rest
4 x 75 @ 1:25- 50 kick on back (UDK!), 25 choice drill in 4th best stroke, NO FREE
4 x 50 @ 1:00- 25 fly drill (1/2 ra 1/2 la), 25 kick on back build to FAST
4 x 100 kick, desc 1-2's (1&2 with boards, 3 & 4 on back) @ 1:45- Lane 1 go last 25 swim
6 x 50 swim/kick @ :55, the swim is IM order by 25's (1st is fly swim, 2nd is back swim, 3rd is breast swim- 2x)
3 x 200 kick descend 1-3, 100 choice on back (UDK!), 100 IM order with boards @ 3:30 (Lane 1 go last 50 swim)
12 x 75 as follows:
1&2- swim free br 3/5/3 by 25's @ :55 (or, @ 1:05; Lane 1 go @ 1:10)
3&4- 25 swim fly, 50 kick on back (UDK!) @ 1:00 (or @ 1:10; Lane 1 go @ 1:15)
2 x 300 kick desc 1-2 @ 5:30- middle 100 choice on back (UDK!), 1st & 3rd free kick w/boards
1:00 rest, check HR
TEST SET:
1 x 400 kick FAST free with boards
Get time & check HR
With shnorkels:
9 x 100 swim free in sets of 3: 2 @ 1:20, 1 @ 1:05; or, 2 @ 1:30, 1 @ 1:15; Lane 1 go 2 @ 1:45, 1 @ 1:25
Check HR
With fins:
24 x 25 @ :40- "the usual"
100 easy drill before you get out. Do an excellent job with drylands today, and get excited to race the mile tomorrow. REMEMBER: we have our regular workout tomorrow night at Ida Lee- EVEN IF YOU SWIM THE MILE TOMORROW MORNING. Have a great day!
Thursday, November 3, 2016
Thursday, November 3, 2016- Combined Junior Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick/drill/skulling, by 25's
1:00 rest
8 x 25 @ :10 rest-
odds are blow it out the back fly drill
evens are choice kick on back- go halfway with FAST UDK
4 x 75 @ 1:25
odds 25 ra2 la2 free drill, 50 1/2 ra 1/2 la fly drill
evens 25 swim fly build to FAST, 25 kick on back FAST (UDK), 25 choice fly drill
4 x 125 @ 2:15 as follows:
odds- 25 swim fly, 50 swim back, 50 swim breast
evens- odd 25's are swim fly, 2nd & 4th 25's are kick on back
1:00 rest, check HR
2 sets of:
4 x 50 drill in primary stroke @ 1:00
4 x 1/2 pool sprints in primary stroke @ :30
4 x 25 kick FAST with boards @ :35 (@ :25 in 2nd set)
Check HR after 2nd set, then...
1 x 150 choice drill/skulling by 25's
1:00 rest, check HR again
6 rounds:
4 x 50 swim at 200 GP @ 1:10 in primary stroke
100 drill-swim dps by 25's
:30 rest between, check HR after 4th 50 & 100
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited to race the mile this weekend. Have a great day!
1:00 rest
8 x 25 @ :10 rest-
odds are blow it out the back fly drill
evens are choice kick on back- go halfway with FAST UDK
4 x 75 @ 1:25
odds 25 ra2 la2 free drill, 50 1/2 ra 1/2 la fly drill
evens 25 swim fly build to FAST, 25 kick on back FAST (UDK), 25 choice fly drill
4 x 125 @ 2:15 as follows:
odds- 25 swim fly, 50 swim back, 50 swim breast
evens- odd 25's are swim fly, 2nd & 4th 25's are kick on back
1:00 rest, check HR
2 sets of:
4 x 50 drill in primary stroke @ 1:00
4 x 1/2 pool sprints in primary stroke @ :30
4 x 25 kick FAST with boards @ :35 (@ :25 in 2nd set)
Check HR after 2nd set, then...
1 x 150 choice drill/skulling by 25's
1:00 rest, check HR again
6 rounds:
4 x 50 swim at 200 GP @ 1:10 in primary stroke
100 drill-swim dps by 25's
:30 rest between, check HR after 4th 50 & 100
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited to race the mile this weekend. Have a great day!
Wednesday, November 2, 2016
Thursday, November 3, 2016
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick/drill/skulling, by 25's
1:00 rest
8 x 25 @ :10 rest-
odds are blow it out the back fly drill
evens are choice kick on back- go halfway with FAST UDK
6 x 75 @ 1:25
odds 25 ra2 la2 free drill, 50 1/2 ra 1/2 la fly drill
evens 25 swim fly build to FAST, 25 kick on back FAST (UDK), 25 choice fly drill
6 x 125 @ 2:00 as follows:
odds- 25 swim fly, 50 swim back, 50 swim breast
evens- odd 25's are swim fly, 2nd & 4th 25's are kick on back
1:00 rest, check HR
2 sets of:
4 x 50 drill in primary stroke @ 1:00
4 x 1/2 pool sprints in primary stroke @ :30
4 x 25 kick FAST with boards @ :35 (@ :25 in 2nd set)
Check HR after 2nd set, then...
1 x 150 choice drill/skulling by 25's
1:00 rest, check HR again
6 rounds:
4 x 50 swim at 200 GP @ 1:10 in primary stroke
100 drill-swim dps by 25's
:30 rest between, check HR after 4th 50 & 100
Finish up with 3 x 300 swim free (or back) @ 3:50 desc 1-3 to what you can.
100 easy drill before you get out. Do an excellent job in school today, get excited for the mile this weekend. Have a great day!
1:00 rest
8 x 25 @ :10 rest-
odds are blow it out the back fly drill
evens are choice kick on back- go halfway with FAST UDK
6 x 75 @ 1:25
odds 25 ra2 la2 free drill, 50 1/2 ra 1/2 la fly drill
evens 25 swim fly build to FAST, 25 kick on back FAST (UDK), 25 choice fly drill
6 x 125 @ 2:00 as follows:
odds- 25 swim fly, 50 swim back, 50 swim breast
evens- odd 25's are swim fly, 2nd & 4th 25's are kick on back
1:00 rest, check HR
2 sets of:
4 x 50 drill in primary stroke @ 1:00
4 x 1/2 pool sprints in primary stroke @ :30
4 x 25 kick FAST with boards @ :35 (@ :25 in 2nd set)
Check HR after 2nd set, then...
1 x 150 choice drill/skulling by 25's
1:00 rest, check HR again
6 rounds:
4 x 50 swim at 200 GP @ 1:10 in primary stroke
100 drill-swim dps by 25's
:30 rest between, check HR after 4th 50 & 100
Finish up with 3 x 300 swim free (or back) @ 3:50 desc 1-3 to what you can.
100 easy drill before you get out. Do an excellent job in school today, get excited for the mile this weekend. Have a great day!
Wednesday, November 2, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/kick by 25's
1:00 rest
4 x 50 ra2 la2 free drill @ 1:00- keep head still, feel hips rotate
2 x 150 @ 3:00- 50 2 kicks 1 pull breaststroke drill, 25 free kick on back (UDK) build to FAST- 2x
6 x 25 breast pull with free kick @ :40- head stays down until hands are outside your shoulders
9 x 50 swim breast/free by 25's as follows:
1-3 @ 1:00 desc 1-3
4-6 @ :50- make the interval
7-9 @ 1:05, last one should be juicy!
1:00 rest, check HR
8 x 100 kick @ 1:50 as follows:
odds- 25 sit & spin backstroke drill, then 75 choice kick on back (UDK's!)- one kick for the 75
evens- kick IM (by 25's) with boards
1:00 rest, check HR
6 sets of, everything is @ :40-
4 x 1/2 pool sprints- all the same stroke, change stroke by round
4 x "out & backs," swim out, forward ss, then kick back on back
1 x 50 swim/kick choice by 25's- find a way to make the interval
1:00 rest between sets, check HR
With fins until 6:00 p.m.,
3 x 50 swim descend 1-3 to all out FAST @ 1:00- get time, all the same stroke
1 x 50 @ 1:00- 25 dolphin kick LUNGBUSTER, 25 swim- all FAST, how close can you come to your time on the 3rd 50 above?
Change strokes after each round of 4 x 50.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the mile this Sunday. Have a great day!
1:00 rest
4 x 50 ra2 la2 free drill @ 1:00- keep head still, feel hips rotate
2 x 150 @ 3:00- 50 2 kicks 1 pull breaststroke drill, 25 free kick on back (UDK) build to FAST- 2x
6 x 25 breast pull with free kick @ :40- head stays down until hands are outside your shoulders
9 x 50 swim breast/free by 25's as follows:
1-3 @ 1:00 desc 1-3
4-6 @ :50- make the interval
7-9 @ 1:05, last one should be juicy!
1:00 rest, check HR
8 x 100 kick @ 1:50 as follows:
odds- 25 sit & spin backstroke drill, then 75 choice kick on back (UDK's!)- one kick for the 75
evens- kick IM (by 25's) with boards
1:00 rest, check HR
6 sets of, everything is @ :40-
4 x 1/2 pool sprints- all the same stroke, change stroke by round
4 x "out & backs," swim out, forward ss, then kick back on back
1 x 50 swim/kick choice by 25's- find a way to make the interval
1:00 rest between sets, check HR
With fins until 6:00 p.m.,
3 x 50 swim descend 1-3 to all out FAST @ 1:00- get time, all the same stroke
1 x 50 @ 1:00- 25 dolphin kick LUNGBUSTER, 25 swim- all FAST, how close can you come to your time on the 3rd 50 above?
Change strokes after each round of 4 x 50.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the mile this Sunday. Have a great day!
Tuesday, November 1, 2016
Wednesday, November 2, 2016- AM @ Ida Lee
1 x 600- 300 swim free, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
3 sets of:
1 x 175 @ 2:40- 50 ra2 la2 free drill, 50 choice kick, 75 drill/swim/drill in primary stroke, NO FREE
5 x 25 @ :35- odds are swim build to FAST @ :35, evens are kick FAST for 15M, then easy kick to the end
No rest between sets, check HR after 2nd set.
Sr. Silver-
8 x 100 as follows:
odds- 25 swim fly, 75 swim free br 3/5/3 by 25's
evens- 25 swim in primary stroke, 75 swim free br 3/5/7 by 25's
#1-4 @ 1:30, #5-8 @ 1:20 (go @ 1:25 is struggling with 1:20)
Lane 3, go 4 @ 1:40, then 4 @ 1:30
1:00 rest, check HR
6 sets of, everything is @ :40-
4 x 1/2 pool sprints- all the same stroke, change stroke by round
4 x "out & backs," swim out, forward ss, then kick back on back
1 x 50 kick choice- on back or with a board, find a way to make the interval
*After even sets, 1 x 300 swim free with shnorkel, desc the 100's 1-3 to what you can
1:00 rest between sets, check HR
Jr. Gold
LONG SWIM-
One time through, check HR when you finish...
200 IM swim- 50 fly, 50 back, 100 breast
150 kick- odd 50's free kick on back (UDK!), 2nd 50 breast kick with boards
400- swim free br 3, neg split
200 IM- 50 fly, 100 back, 50 breast
150 kick- odd 50's breast/free by 25's with boards, middle 50 kick choice on back (UDK!)
400 swim free br 3- odd 100's smooth & strong, even 100's @ mile pace
200 IM- 100 swim fly, 50 swim back, 50 swim breast
1:00 rest
With fins, until 7:15 a.m., finish up with...
4 x 50 @ 1:00
1-3, swim desc 1-3 to something smoking FAST, get time on #3
#4- LB/swim by 25's- how close can you come to the time you went on #3?
Change stroke by round
100 easy drill before you get out. Do an excellent job in school today and get excited for the mile this weekend. Have a great day!
1:00 rest
3 sets of:
1 x 175 @ 2:40- 50 ra2 la2 free drill, 50 choice kick, 75 drill/swim/drill in primary stroke, NO FREE
5 x 25 @ :35- odds are swim build to FAST @ :35, evens are kick FAST for 15M, then easy kick to the end
No rest between sets, check HR after 2nd set.
Sr. Silver-
8 x 100 as follows:
odds- 25 swim fly, 75 swim free br 3/5/3 by 25's
evens- 25 swim in primary stroke, 75 swim free br 3/5/7 by 25's
#1-4 @ 1:30, #5-8 @ 1:20 (go @ 1:25 is struggling with 1:20)
Lane 3, go 4 @ 1:40, then 4 @ 1:30
1:00 rest, check HR
6 sets of, everything is @ :40-
4 x 1/2 pool sprints- all the same stroke, change stroke by round
4 x "out & backs," swim out, forward ss, then kick back on back
1 x 50 kick choice- on back or with a board, find a way to make the interval
*After even sets, 1 x 300 swim free with shnorkel, desc the 100's 1-3 to what you can
1:00 rest between sets, check HR
Jr. Gold
LONG SWIM-
One time through, check HR when you finish...
200 IM swim- 50 fly, 50 back, 100 breast
150 kick- odd 50's free kick on back (UDK!), 2nd 50 breast kick with boards
400- swim free br 3, neg split
200 IM- 50 fly, 100 back, 50 breast
150 kick- odd 50's breast/free by 25's with boards, middle 50 kick choice on back (UDK!)
400 swim free br 3- odd 100's smooth & strong, even 100's @ mile pace
200 IM- 100 swim fly, 50 swim back, 50 swim breast
1:00 rest
With fins, until 7:15 a.m., finish up with...
4 x 50 @ 1:00
1-3, swim desc 1-3 to something smoking FAST, get time on #3
#4- LB/swim by 25's- how close can you come to the time you went on #3?
Change stroke by round
100 easy drill before you get out. Do an excellent job in school today and get excited for the mile this weekend. Have a great day!
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