1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
With fins,
6 x 75 @ 120- 50 2 dolphin kicks 1 pull breast drill, 25 kick on back with arms toward ceiling
3 x 50 @ 1:00 breast pull with free kick- get flat at the end of each stroke, keep hands & elbows in front of your body
8 x 25 @ :35 (odds) & :15 (evens)- odds are choice drill, evens are choice kick, UDK to halfway, then hustle to make the interval!
:30 rest, check HR & take off fins; then...
1 x 400- all breaststroke: 75 drill/swim/drill by 25's- then last 25 is swim breast build FROM A DIVE
1:00 rest, check HR again
Descend the 300's:
1 x 300 swim free with shnorkel, get time, @ 5:00
6 x 25 kick FAST with boards @ :40- odds are choice, evens are breaststroke
1 x 100 kick FAST on back @ 1:30
1 x 300 swim free with shnorkel, faster than #1, @ 5:00
6 x 25 kick FAST with boards @ :35- odds are choice, evens are dolphin kick
1 x 100 kick FAST on back @ 1:30
1 x 300 swim free with shnorkel @ 5:00, faster than #2
6 x 25 kick FAST - with boards @ :30, odds are dolphin kick, evens are breaststroke kick
1 x 100 kick FAST on back @ 1:30
1 x 300 swim free with shnorkel- faster than #3 @ 5:00
6 x 25 kick FAST with boards @ :25- odds are free, evens are choice NO FREE
1 x 100 kick FAST for time on back @ 1:30
1 x 300 swim free FAST for time with shnorkel- fastest of the day!
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 training outside this week. Have a great day!
Monday, May 29, 2017
Sunday, May 28, 2017
Sunday, May 28, 2017- SCY for anybody needing a workout
1 x 600:- 300 swim freestyle, 200 reverse IM drill, 100 choice kick on back
1:00 rest
4 x 75 @ 1:15- 50 catchup free drill, 25 choice drill in primary stroke, NO FREE
6 x 25 @ :35- sit & spin back drill (go halfway with drill, then swim the 2nd half with the same tempo from the drill)
4 x 75 @ 1:15- 25 kick build to FAST (4 UDK), then 50 drill- 2 kicks 1 pull breaststroke)
9 x 100 in sets of 3
1&2, 50 swim back. 50 swim breast desc 1-2 @ 1:40
#3- all kick on back (4 UDK's off each wall), get time & desc 1-3 @ 1:50
1:00 rest, check HR
9 x 400 as follows:
1-3, 75 swim free/25 kick on back, then 50 swim free/50 kick, then 25 swim free/75 kick, then last 100 swim IM- all @ 6:00
4-6, first three 100's are swim/kick on back by 50's (desc 100's 1-3), then last 100 kick with boards FAST, @ 6:00
7-9, swim free with shnorkel- except last 100 of each 400 is kick IM with boards, desc 1-3 to something juicy @ 6:00
Check HR
100 easy drill before you get out. Enjoy your time off this weekend and get excited to train outdoors next week. Have a great day!
1:00 rest
4 x 75 @ 1:15- 50 catchup free drill, 25 choice drill in primary stroke, NO FREE
6 x 25 @ :35- sit & spin back drill (go halfway with drill, then swim the 2nd half with the same tempo from the drill)
4 x 75 @ 1:15- 25 kick build to FAST (4 UDK), then 50 drill- 2 kicks 1 pull breaststroke)
9 x 100 in sets of 3
1&2, 50 swim back. 50 swim breast desc 1-2 @ 1:40
#3- all kick on back (4 UDK's off each wall), get time & desc 1-3 @ 1:50
1:00 rest, check HR
9 x 400 as follows:
1-3, 75 swim free/25 kick on back, then 50 swim free/50 kick, then 25 swim free/75 kick, then last 100 swim IM- all @ 6:00
4-6, first three 100's are swim/kick on back by 50's (desc 100's 1-3), then last 100 kick with boards FAST, @ 6:00
7-9, swim free with shnorkel- except last 100 of each 400 is kick IM with boards, desc 1-3 to something juicy @ 6:00
Check HR
100 easy drill before you get out. Enjoy your time off this weekend and get excited to train outdoors next week. Have a great day!
Thursday, May 25, 2017
Thursday, May 25, 2017- PM Junior Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/skulling by 25's
1:00 rest
4 x 50 swim free/fist free by 25's @ 1:00
4 x 50 choice drill in 4th best stroke @ 1:00, NO FREE
4 x 100 @ 1:45- 25 swim (4th best stroke), 50 kick neg split (4 UDK's), 25 swim build (4th best stroke)
6 x 50 swim 4th best/free by 25's @ :55, desc 1-6
1:00 rest, check HR
6 x 100 @ 1:30-odds swim neg split br 3, evens swim at mile pace br 3
1 x 350 swim free with shnorkel- 200 cruise, desc last 3 x 50's to something juicy
6 x 100 swim @ 1:40- odds neg split choice, evens at 1000 pace br 3
1 x 250 swim free with shnorkel- 100 cruise, 150 strong
6 x 100 @ 1:50- odds cruise/strong by 50's NO FREE, evens swim at 500 pace br 3
1 x 150 swim free FAST for time with shnorkels
1:00 rest, check HR
If there is time, finish up with...
6 x 50 kick @ :55*- odds with boards, evens on back (4 UDK's)
1 x 100 kick FAST for time @ 2:00
*gets :05 faster by round
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for long course training. Have a great day!
1:00 rest
4 x 50 swim free/fist free by 25's @ 1:00
4 x 50 choice drill in 4th best stroke @ 1:00, NO FREE
4 x 100 @ 1:45- 25 swim (4th best stroke), 50 kick neg split (4 UDK's), 25 swim build (4th best stroke)
6 x 50 swim 4th best/free by 25's @ :55, desc 1-6
1:00 rest, check HR
6 x 100 @ 1:30-odds swim neg split br 3, evens swim at mile pace br 3
1 x 350 swim free with shnorkel- 200 cruise, desc last 3 x 50's to something juicy
6 x 100 swim @ 1:40- odds neg split choice, evens at 1000 pace br 3
1 x 250 swim free with shnorkel- 100 cruise, 150 strong
6 x 100 @ 1:50- odds cruise/strong by 50's NO FREE, evens swim at 500 pace br 3
1 x 150 swim free FAST for time with shnorkels
1:00 rest, check HR
If there is time, finish up with...
6 x 50 kick @ :55*- odds with boards, evens on back (4 UDK's)
1 x 100 kick FAST for time @ 2:00
*gets :05 faster by round
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited for long course training. Have a great day!
Thursday Morning, May 25, 2017- SCY @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/skulling by 25's
1:00 rest
4 x 50 swim free/fist free by 25's @ 1:00
6 x 50 choice drill in 4th best stroke @ 1:00, NO FREE
4 x 100 @ 1:45- 25 swim (4th best stroke), 50 kick neg split (4 UDK's), 25 swim build (4th best stroke)
6 x 50 swim 4th best/free by 25's @ :50, desc 1-6
1 x 300- drill/swim by 25's- the swim is from a dive, build to FAST
1:00 rest, check HR
8 x 100 @ 1:20-odds swim neg split br 3, evens swim at mile pace br 3
1 x 350 swim free with shnorkel- 200 cruise, desc last 3 x 50's to something juicy
8 x 100 swim @ 1:30- odds neg split choice, evens at 1000 pace br 3
1 x 250 swim free with shnorkel- 100 cruise, 150 strong
8 x 100 @ 1:40- odds cruise/strong by 50's NO FREE, evens swim at 500 pace br 3
1 x 150 swim free FAST for time with shnorkels
1:00 rest, check HR
Until 7:15 a.m., finish up with...
6 x 50 kick @ :55*- odds with boards, evens on back (4 UDK's)
1 x 100 kick FAST for time @ 2:00
*gets :05 faster by round
100 easy drill before you get out. Do an excellent job in school today and get excited for long course training. Have a great day!
1:00 rest
4 x 50 swim free/fist free by 25's @ 1:00
6 x 50 choice drill in 4th best stroke @ 1:00, NO FREE
4 x 100 @ 1:45- 25 swim (4th best stroke), 50 kick neg split (4 UDK's), 25 swim build (4th best stroke)
6 x 50 swim 4th best/free by 25's @ :50, desc 1-6
1 x 300- drill/swim by 25's- the swim is from a dive, build to FAST
1:00 rest, check HR
8 x 100 @ 1:20-odds swim neg split br 3, evens swim at mile pace br 3
1 x 350 swim free with shnorkel- 200 cruise, desc last 3 x 50's to something juicy
8 x 100 swim @ 1:30- odds neg split choice, evens at 1000 pace br 3
1 x 250 swim free with shnorkel- 100 cruise, 150 strong
8 x 100 @ 1:40- odds cruise/strong by 50's NO FREE, evens swim at 500 pace br 3
1 x 150 swim free FAST for time with shnorkels
1:00 rest, check HR
Until 7:15 a.m., finish up with...
6 x 50 kick @ :55*- odds with boards, evens on back (4 UDK's)
1 x 100 kick FAST for time @ 2:00
*gets :05 faster by round
100 easy drill before you get out. Do an excellent job in school today and get excited for long course training. Have a great day!
Wednesday, May 24, 2017
Wednesday, May 24, 2017- PM Junior Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
6 x 100 @ 1:45- 50 drill, 50 kick, except #3 is all kick, desc 1-3; go 1-3 free, 4-6 primary NO FREE
12 x 75 in sets of 6
2- kick; 2 swim IM; 2 swim free br 3
1st 6 @ 1:20 kick/1:10 swim IM/1:00 swim free
2nd set of 6 @ 1:15/1:05/:55
1:00 rest, check HR
LONG SWIM-
4 times through:
300- 75 swim back, 50 swim breast, 25 swim free br 5 (desc 1-2)
200- swim/kick on back fly by 25's
Check HR after 4th time through
If there is time, finish up with...
50's kick: odds @ back @ :50; evens choice kick with boards @ :40
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for long course training. Have a great day!
1:00 rest
6 x 100 @ 1:45- 50 drill, 50 kick, except #3 is all kick, desc 1-3; go 1-3 free, 4-6 primary NO FREE
12 x 75 in sets of 6
2- kick; 2 swim IM; 2 swim free br 3
1st 6 @ 1:20 kick/1:10 swim IM/1:00 swim free
2nd set of 6 @ 1:15/1:05/:55
1:00 rest, check HR
LONG SWIM-
4 times through:
300- 75 swim back, 50 swim breast, 25 swim free br 5 (desc 1-2)
200- swim/kick on back fly by 25's
Check HR after 4th time through
If there is time, finish up with...
50's kick: odds @ back @ :50; evens choice kick with boards @ :40
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for long course training. Have a great day!
Wednesday Morning, May 24, 2017- Sr. Silver/Jr. Gold @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
9 x 100 @ 1:45- 50 drill, 50 kick, except #3 is all kick, desc 1-3; go free, primary NO FREE, choice by sets of 3
18 x 75 in sets of 6
2- kick; 2 swim IM; 2 swim free br 3
1st 3 @ 1:20/1:10/1:00, desc by :05 from there
1:00 rest, check HR
LONG SWIM-
4 times through:
300- 75 swim back, 50 swim breast, 25 swim free br 5 (desc 1-2)
200- swim/kick on back fly by 25's
Check HR after 4th time through
MYSTERY SET
100 easy drill before you get out. Do an excellent job at school today & get excited for long course training. Have a great day!
1:00 rest
9 x 100 @ 1:45- 50 drill, 50 kick, except #3 is all kick, desc 1-3; go free, primary NO FREE, choice by sets of 3
18 x 75 in sets of 6
2- kick; 2 swim IM; 2 swim free br 3
1st 3 @ 1:20/1:10/1:00, desc by :05 from there
1:00 rest, check HR
LONG SWIM-
4 times through:
300- 75 swim back, 50 swim breast, 25 swim free br 5 (desc 1-2)
200- swim/kick on back fly by 25's
Check HR after 4th time through
MYSTERY SET
100 easy drill before you get out. Do an excellent job at school today & get excited for long course training. Have a great day!
Tuesday, May 23, 2017
Tuesday, May 23, 2017- PM Junior Gold @ CM
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back- focus on UDK's
1:00 rest
12 x 75 in sets of 3:
1-2, 50 catchup free, 25 fly kick on side @ 1:20
#3- all kick, desc the 3 x 25 & get time, @ 1:20
4-5, 2 kicks 1 pull breaststroke, 25 breast kick on back, @ 1:20
#6- kick on back, get time, desc from #3;
7-9, 25 sit & spin back drill, 50 1/2 ra 1/2 la back drill @ 1:15
10-11, 50 swim back, 25 swim breast @ 1:10 (tempo & legs)
#12- kick on back, fastest of the set
Check HR, put fins on
With fins:
16 x 25 as follows:
1-3, breast pull with free kick @ :35- feel water on hands & forearms, keep stroke in front of you
#4- kick FAST on back @ :15, UDK to halfway
1:00 rest, take fins off, then...
16 x 50 as follows:
1-3, swim back/breast by 25's @ :50 (@ :45 in last set; desc 1-3 if possible);
#4- swim free br 3 @ :35
:30 rest after each round of 4, check HR
Until 6:00 p.m.m., finish up with (descend the 200's):
3 x 50 kick with boards @ :50, 2nd 25 is always breaststroke kick; desc 1-3
1 x 100 kick on back @ 1:30
Get shnorkels on quickly...
1 x 200 swim free with shnorkel, get time & descend 1-3
:30 rest between sets, check HR
100 easy drill before you get out. Do an excellent job with your HW- and with drylands tonight. Get excited for long course training, NEXT WEEK. Have a great day!
1:00 rest
12 x 75 in sets of 3:
1-2, 50 catchup free, 25 fly kick on side @ 1:20
#3- all kick, desc the 3 x 25 & get time, @ 1:20
4-5, 2 kicks 1 pull breaststroke, 25 breast kick on back, @ 1:20
#6- kick on back, get time, desc from #3;
7-9, 25 sit & spin back drill, 50 1/2 ra 1/2 la back drill @ 1:15
10-11, 50 swim back, 25 swim breast @ 1:10 (tempo & legs)
#12- kick on back, fastest of the set
Check HR, put fins on
With fins:
16 x 25 as follows:
1-3, breast pull with free kick @ :35- feel water on hands & forearms, keep stroke in front of you
#4- kick FAST on back @ :15, UDK to halfway
1:00 rest, take fins off, then...
16 x 50 as follows:
1-3, swim back/breast by 25's @ :50 (@ :45 in last set; desc 1-3 if possible);
#4- swim free br 3 @ :35
:30 rest after each round of 4, check HR
Until 6:00 p.m.m., finish up with (descend the 200's):
3 x 50 kick with boards @ :50, 2nd 25 is always breaststroke kick; desc 1-3
1 x 100 kick on back @ 1:30
Get shnorkels on quickly...
1 x 200 swim free with shnorkel, get time & descend 1-3
:30 rest between sets, check HR
100 easy drill before you get out. Do an excellent job with your HW- and with drylands tonight. Get excited for long course training, NEXT WEEK. Have a great day!
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