MEET WARM-UP, then we RACE!
8 x 175 from a dive in heats:
1-2, 75 swim fly, 50 back, 50 breast
3-4, 50 swim fly, 75 swim back, 50 swim breast
5-6, 50 swim fly, 50 swim back, 75 swim breast
7-8, all kick with boards, 100 IM order, 75 primary stroke NO FREE
100 easy drill before you get out. Enjoy the time off- you won't be swimming again until next year. Tomorrow here at Claude Moore, 12-2, then regular schedule begins again on Monday. Have a great day!
Saturday, December 31, 2016
Thursday, December 29, 2016
Friday, December 30, 2016
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
4 x 200 @ :10 rest- drill/swim/drill/kick (build) by 25's; odd 200's are free, even 200's are primary stroke NO FREE
8 x 50 swim/kick by 25's-
1-4, IM order by 25's @ :50
5-8 freestyle @ :45
1:00 rest, check HR
3 x 100 @ 1:30- 75 swim IM, 25 kick on back
BROKEN 100 kick- 4 x 25 @ :10 rest with boards (all @ 2:30)
3 x 100 @ 1:30- 50 swim in primary stroke, 50 kick in primary stroke with boards
BROKEN 100 kick- 50/2 x 25
3 x 100 @ 1:30- 25 swim free, 75 kick on back
BROKEN 100 kick- 25/50/25
3 x 100 kick @ 1:30- 50 on back, 50 with boards
BROKEN 100 kick- 2 x 25/50
1:00 rest, check HR
1 x 900 swim free w/shnorkels, desc the 300's 1-3 to something juicy
1:00 rest
Until 7:20 a.m.,
1* x 50 swim FAST in primary stroke (NO FREE) @ 1:00- target your 2nd 50 split of your 100 SCY goal time
1 x 75 drill in primary stroke @ 2:00
*add 1 x 50 in each round
100 easy drill before you get out. Do some reading today, make sure you're ready for school next week. Tomorrow morning 8-10:20 a.m., then drylands at S & H. Have a great day!
1:00 rest
4 x 200 @ :10 rest- drill/swim/drill/kick (build) by 25's; odd 200's are free, even 200's are primary stroke NO FREE
8 x 50 swim/kick by 25's-
1-4, IM order by 25's @ :50
5-8 freestyle @ :45
1:00 rest, check HR
3 x 100 @ 1:30- 75 swim IM, 25 kick on back
BROKEN 100 kick- 4 x 25 @ :10 rest with boards (all @ 2:30)
3 x 100 @ 1:30- 50 swim in primary stroke, 50 kick in primary stroke with boards
BROKEN 100 kick- 50/2 x 25
3 x 100 @ 1:30- 25 swim free, 75 kick on back
BROKEN 100 kick- 25/50/25
3 x 100 kick @ 1:30- 50 on back, 50 with boards
BROKEN 100 kick- 2 x 25/50
1:00 rest, check HR
1 x 900 swim free w/shnorkels, desc the 300's 1-3 to something juicy
1:00 rest
Until 7:20 a.m.,
1* x 50 swim FAST in primary stroke (NO FREE) @ 1:00- target your 2nd 50 split of your 100 SCY goal time
1 x 75 drill in primary stroke @ 2:00
*add 1 x 50 in each round
100 easy drill before you get out. Do some reading today, make sure you're ready for school next week. Tomorrow morning 8-10:20 a.m., then drylands at S & H. Have a great day!
Thursday, December 29, 2016- PM Junior Gold & IL Junior Gold @ Claude Moore
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
All @ :10 rest, except for last 12 x 25's
1 x 200- ra2 la2 free drill, 2 dolphin kicks 1 pull breast drill by 50's
1 x 150 kick IM order by 50's on back
2 x 25- breast pull with free kick
1 x 100- IM kick on back
4 x 25- 2 kicks 1 pull breast drill
1 x 50- breast kick on back
Everybody together...
12 x 25 @ :35-
2- swim breaststroke desc 1-2
1- kick breast on back FAST (UDK to halfway)
1:00 rest, check HR
9 x 150 swim @ 2:30 descend 1-3, 75 swim back 75 swim breast; except 4-6 are kick with boards 75 free/75 breast @ 3:00
1:00 rest Check HR
8 x 100 @ 1:50- odds are choice kick, evens are swim free @ mile pace
8 x 100 @ 1:40- odds are swim IM, evens are swim free @ 1000 pace
8 x 100 @ 1:30- odds are choice, evens are swim free @ 500 pace
100 easy choice before you get out, check HR throughout the set after pace 100's
Do some reading today, enjoy the time off. Have a great day!
1:00 rest
All @ :10 rest, except for last 12 x 25's
1 x 200- ra2 la2 free drill, 2 dolphin kicks 1 pull breast drill by 50's
1 x 150 kick IM order by 50's on back
2 x 25- breast pull with free kick
1 x 100- IM kick on back
4 x 25- 2 kicks 1 pull breast drill
1 x 50- breast kick on back
Everybody together...
12 x 25 @ :35-
2- swim breaststroke desc 1-2
1- kick breast on back FAST (UDK to halfway)
1:00 rest, check HR
9 x 150 swim @ 2:30 descend 1-3, 75 swim back 75 swim breast; except 4-6 are kick with boards 75 free/75 breast @ 3:00
1:00 rest Check HR
8 x 100 @ 1:50- odds are choice kick, evens are swim free @ mile pace
8 x 100 @ 1:40- odds are swim IM, evens are swim free @ 1000 pace
8 x 100 @ 1:30- odds are choice, evens are swim free @ 500 pace
100 easy choice before you get out, check HR throughout the set after pace 100's
Do some reading today, enjoy the time off. Have a great day!
Thursday Morning, December 29, 2016
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
All @ :10 rest, except for last 12 x 25's
1 x 200- ra2 la2 free drill, 2 dolphin kicks 1 pull breast drill by 50's
1 x 150 kick IM order by 50's on back
2 x 25- breast pull with free kick
1 x 100- IM kick on back
4 x 25- 2 kicks 1 pull breast drill
1 x 50- breast kick on back
Everybody together...
12 x 25 @ :35-
2- swim breaststroke desc 1-2
1- kick breast on back FAST (UDK to halfway)
1:00 rest, check HR
9 x 150 swim @ 2:20 descend 1-3, 75 swim back 75 swim breast; except 4-6 are kick with boards 75 free/75 breast @ 3:00
1:00 rest Check HR
12 x 100 @ 1:40- odds are choice kick, evens are swim free @ mile pace
12 x 100 @ 1:30- odds are swim IM, evens are swim free @ 1000 pace
12 x 100 @ 1:20- odds are choice, evens are swim free @ 500 pace
100 easy choice before you get out, check HR throughout the set after pace 100's
Do some reading today, enjoy the time off. Have a great day!
1:00 rest
All @ :10 rest, except for last 12 x 25's
1 x 200- ra2 la2 free drill, 2 dolphin kicks 1 pull breast drill by 50's
1 x 150 kick IM order by 50's on back
2 x 25- breast pull with free kick
1 x 100- IM kick on back
4 x 25- 2 kicks 1 pull breast drill
1 x 50- breast kick on back
Everybody together...
12 x 25 @ :35-
2- swim breaststroke desc 1-2
1- kick breast on back FAST (UDK to halfway)
1:00 rest, check HR
9 x 150 swim @ 2:20 descend 1-3, 75 swim back 75 swim breast; except 4-6 are kick with boards 75 free/75 breast @ 3:00
1:00 rest Check HR
12 x 100 @ 1:40- odds are choice kick, evens are swim free @ mile pace
12 x 100 @ 1:30- odds are swim IM, evens are swim free @ 1000 pace
12 x 100 @ 1:20- odds are choice, evens are swim free @ 500 pace
100 easy choice before you get out, check HR throughout the set after pace 100's
Do some reading today, enjoy the time off. Have a great day!
Wednesday, December 28, 2016
Wednesday, December 28, 2016- Combined Jr. Gold at Ida Lee
1 x 600- 300 swim freestyle, 3 x 100 reverse IM's- all drill
1:00 rest
15 x 75 in sets of 3 as follows:
1-3, catchup free drill, last 25 is kick @ 1:20
4-6, 25 sit & spin back drill, last 50 choice back drill @ 1:20
7-9, 25 breast pull with free kick, last 50 2 kicks 1 pull breast drill @ 1:20
10-12, 25 fly pull with free kick, 50 choice fly drill @ 1:20
13-15, swim IM desc 1-3 to something smoking FAST
1:00 rest, check HR
HOUR OF POWER
60 x 50 kick all FAST @ 1:00, go 6 with boards, 6 on back
1:00 rest, check HR
BUCKET OF BALLS
100 easy drill before you get out, then BREAKFAST Tomorrow back to AM and PM. Have a great day!
1:00 rest
15 x 75 in sets of 3 as follows:
1-3, catchup free drill, last 25 is kick @ 1:20
4-6, 25 sit & spin back drill, last 50 choice back drill @ 1:20
7-9, 25 breast pull with free kick, last 50 2 kicks 1 pull breast drill @ 1:20
10-12, 25 fly pull with free kick, 50 choice fly drill @ 1:20
13-15, swim IM desc 1-3 to something smoking FAST
1:00 rest, check HR
HOUR OF POWER
60 x 50 kick all FAST @ 1:00, go 6 with boards, 6 on back
1:00 rest, check HR
BUCKET OF BALLS
100 easy drill before you get out, then BREAKFAST Tomorrow back to AM and PM. Have a great day!
Tuesday, December 27, 2016
Tuesday, December 27, 2016- PM Junior Gold @ CM
1 x 600- 300 swim freestyle, 300 choice IM drill
1:00 rest
With fins:
6 x 25 @ :10 rest- 2 blow it out the back drill, 1 kick FAST on back (UDK to 15 yards)
6 x 25 @ :10 rest- 2 fly pull with free kick, 1 kick FAST on back (UDK to 15 yards)
6 x 75 @ 1:20- odds are drill/swim (build)/drill by 25's; evens are swim/drill/swim by 25's- swim is FAST
:30 rest, take off fins & check HR
6 x 75 @ 1:20- as above, fly @ 1:20
1 x 200- back drill/choice skulling by 25's
1:00 rest, check HR
16 x 100 as follows:
1-2, swim 25 fly, 50 back, 25 breast kick on back @ 1:35 (1:45)
3- all kick @ 2:30, BROKEN as follows:
Odd rounds, :05, :10, :15 rest at the 25's (minus :30)
Even rounds, :15, :10, :05 rest at the 25's (minus :30)
4- swim free @ 1:10 (1:20 or 1:25)
1:00 rest after 8 & 16, check HR
LONG SWIM-
Until 5:30 p.m.:
Odd 100's swim backstroke (IM tempo)
Even 100's swim/kick breaststroke by 50's, kick is with boards
Descend the 200's 1-2, even 200 should be juicy.
100 easy drill before you get out. Do some reading today, offer to help out at home with holiday chores. REMEMBER: workout tomorrow morning is at Ida Lee, 5:15-7:15 a.m., breakfast afterwards at Deli South in Leesburg. Have a great day!
1:00 rest
With fins:
6 x 25 @ :10 rest- 2 blow it out the back drill, 1 kick FAST on back (UDK to 15 yards)
6 x 25 @ :10 rest- 2 fly pull with free kick, 1 kick FAST on back (UDK to 15 yards)
6 x 75 @ 1:20- odds are drill/swim (build)/drill by 25's; evens are swim/drill/swim by 25's- swim is FAST
:30 rest, take off fins & check HR
6 x 75 @ 1:20- as above, fly @ 1:20
1 x 200- back drill/choice skulling by 25's
1:00 rest, check HR
16 x 100 as follows:
1-2, swim 25 fly, 50 back, 25 breast kick on back @ 1:35 (1:45)
3- all kick @ 2:30, BROKEN as follows:
Odd rounds, :05, :10, :15 rest at the 25's (minus :30)
Even rounds, :15, :10, :05 rest at the 25's (minus :30)
4- swim free @ 1:10 (1:20 or 1:25)
1:00 rest after 8 & 16, check HR
LONG SWIM-
Until 5:30 p.m.:
Odd 100's swim backstroke (IM tempo)
Even 100's swim/kick breaststroke by 50's, kick is with boards
Descend the 200's 1-2, even 200 should be juicy.
100 easy drill before you get out. Do some reading today, offer to help out at home with holiday chores. REMEMBER: workout tomorrow morning is at Ida Lee, 5:15-7:15 a.m., breakfast afterwards at Deli South in Leesburg. Have a great day!
Tuesday, December 27, 2016
1 x 600- 300 swim freestyle, 300 choice IM drill
1:00 rest
With fins:
6 x 25 @ :10 rest- 2 blow it out the back drill, 1 kick FAST on back (UDK to 15 yards)
6 x 25 @ :10 rest- 2 fly pull with free kick, 1 kick FAST on back (UDK to 15 yards)
6 x 75 @ 1:20- odds are drill/swim (build)/drill by 25's; evens are swim/drill/swim by 25's- swim is FAST
:30 rest, take off fins & check HR
6 x 75 @ 1:20- as above, fly @ 1:20
1 x 200- back drill/choice skulling by 25's
1:00 rest, check HR
16 x 100 as follows:
1-2, swim 25 fly, 50 back, 25 breast kick on back @ 1:30 (1:40)
3- all kick @ 2:30, BROKEN as follows:
Odd rounds, :05, :10, :15 rest at the 25's (minus :30)
Even rounds, :15, :10, :05 rest at the 25's (minus :30)
4- swim free @ 1:05 (1:15)
1:00 rest after 8 & 16, check HR
LONG SWIM-
Until 7:20 a.m.:
Odd 100's swim backstroke (IM tempo)
Even 100's swim/kick breaststroke by 50's, kick is with boards
Descend the 200's 1-2, even 200 should be juicy.
100 easy drill before you get out. Do some reading today, offer to help out at home with holiday chores. REMEMBER: workout tomorrow morning is at Ida Lee, 5:15-7:15 a.m., breakfast afterwards at Deli South in Leesburg. Have a great day!
1:00 rest
With fins:
6 x 25 @ :10 rest- 2 blow it out the back drill, 1 kick FAST on back (UDK to 15 yards)
6 x 25 @ :10 rest- 2 fly pull with free kick, 1 kick FAST on back (UDK to 15 yards)
6 x 75 @ 1:20- odds are drill/swim (build)/drill by 25's; evens are swim/drill/swim by 25's- swim is FAST
:30 rest, take off fins & check HR
6 x 75 @ 1:20- as above, fly @ 1:20
1 x 200- back drill/choice skulling by 25's
1:00 rest, check HR
16 x 100 as follows:
1-2, swim 25 fly, 50 back, 25 breast kick on back @ 1:30 (1:40)
3- all kick @ 2:30, BROKEN as follows:
Odd rounds, :05, :10, :15 rest at the 25's (minus :30)
Even rounds, :15, :10, :05 rest at the 25's (minus :30)
4- swim free @ 1:05 (1:15)
1:00 rest after 8 & 16, check HR
LONG SWIM-
Until 7:20 a.m.:
Odd 100's swim backstroke (IM tempo)
Even 100's swim/kick breaststroke by 50's, kick is with boards
Descend the 200's 1-2, even 200 should be juicy.
100 easy drill before you get out. Do some reading today, offer to help out at home with holiday chores. REMEMBER: workout tomorrow morning is at Ida Lee, 5:15-7:15 a.m., breakfast afterwards at Deli South in Leesburg. Have a great day!
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