1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling- by 25's
1:00 rest
4 x 125 @ :10 rest- 50 ra2 la2 free drill with overkick, then 75 drill/drill/kick in 4th best stroke
Everybody together, 4 sets of:
6 x 25 kick with boards @ :40- 2 at a time, forward ss at midpool; kick is different by round
6 x 50 kick @ :50- alternate boards/back (odd 50's) and then back/boards (even 50's)
1 x 200 @ 3:30-
odd rounds kick on back, except 3rd 50 is swim FAST in 4th best stroke;
even rounds swim 4th best stroke, except 3rd 50 is kick FAST with boards
No rest between sets.
After 4th set, check HR & 1:00 rest, then:
Until you miss the interval-
4 x 50 swim/kick in 4th best stroke @ :55- gets :05 faster by round until you can't make it
1 x 75 swim FAST in 4th best stroke @ 1:40
No rest between sets, check HR after each 75.
Until 7:15 a.m., finish up with:
300's free with shnorkel & choice equipment @ :20 rest, descend as you go, but different equipment for each 300
100 easy drill before you get out. Do an excellent job in school today, get excited for the LONG SWIM tomorrow. Have a great day!
Sunday, November 5, 2017
Sunday, November 5, 2017- Combined Jr. Gold @ Ida Lee
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
3 sets of:
2 x 150 drill choice in primary stroke NO FREE/kick on back by 25's @ 3:00- focus on UDK's
4 x "out & backs" in primary stroke (same stroke as 150's above)- swim to 15 yards, forward ss, then kick back to the wall- @ :45
1 x 100 swim/kick with boards in primary stroke (same stroke as 150's above) @ 1:45- get time & descend 1-3, #3 should be juicy!
No rest between sets, check HR after 3rd set.
6 x 50 are swim free/NO FREE by 25's @ :50 (Lane 1 @ :55)
6 x 50 are swim NO FREE/kick on back by 25's @ :50 (Lane 1 @ :55)
1:00 rest, check HR, then...
6 x 50 are kick FAST with boards @ :50 (Lane 1 @ :55)
1:00 rest, check HR again, then...
1 x 600 as follows:
50 kick breast/dolphin kick by 25's with boards
25 kick free on back (4 UDK's off the wall)
25 swim in primary stroke FROM A DIVE, build to FAST
All 6 x 100's are the same; descend the 100's 1-2
1:00 rest, check HR
With fins, until 7:30, finish up with...
4 x 25 @ :40 ("the usual")- 1) 1/2 FAST 1/2 drill; 2) swim build to FAST; 3) all drill; 4) all FAST
1 x 50 swim/kick on back FAST for time @ 1:00
Go odd rounds free, even rounds alternate between primary stroke and 4th best stroke
100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. I'm looking forward to seeing everybody this week, have a great night!
1:00 rest
3 sets of:
2 x 150 drill choice in primary stroke NO FREE/kick on back by 25's @ 3:00- focus on UDK's
4 x "out & backs" in primary stroke (same stroke as 150's above)- swim to 15 yards, forward ss, then kick back to the wall- @ :45
1 x 100 swim/kick with boards in primary stroke (same stroke as 150's above) @ 1:45- get time & descend 1-3, #3 should be juicy!
No rest between sets, check HR after 3rd set.
6 x 50 are swim free/NO FREE by 25's @ :50 (Lane 1 @ :55)
6 x 50 are swim NO FREE/kick on back by 25's @ :50 (Lane 1 @ :55)
1:00 rest, check HR, then...
6 x 50 are kick FAST with boards @ :50 (Lane 1 @ :55)
1:00 rest, check HR again, then...
1 x 600 as follows:
50 kick breast/dolphin kick by 25's with boards
25 kick free on back (4 UDK's off the wall)
25 swim in primary stroke FROM A DIVE, build to FAST
All 6 x 100's are the same; descend the 100's 1-2
1:00 rest, check HR
With fins, until 7:30, finish up with...
4 x 25 @ :40 ("the usual")- 1) 1/2 FAST 1/2 drill; 2) swim build to FAST; 3) all drill; 4) all FAST
1 x 50 swim/kick on back FAST for time @ 1:00
Go odd rounds free, even rounds alternate between primary stroke and 4th best stroke
100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. I'm looking forward to seeing everybody this week, have a great night!
Saturday, November 4, 2017
Saturday, November 4, 2017- Combined Jr. Gold @ Claude Moore
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
3 sets of:
2 x 125 @ 2:10- 50 fist free br 3, 75 drill/drill/kick choice in primary stroke NO FREE (4 UDK's on the kick)
3 x 100 @ 1:45- 25 swim (build to FAST turn)/25 drill- all in primary stroke, then 50 kick with boards- also primary stroke; descend the 50 kick with boards 1-3, FAST on #3
6 x 75 as follows:
odds- swim 50 free br 3, 25 primary stroke (NO FREE) @ 1:10;
evens- 50 swim in primary stroke (NO FREE), 25 kick on back @ 1:20, desc 1-3 to FAST
1:00 rest after each round, check HR after.
After 3rd set, take 1:00 rest (check HR), then continue right into...
1 x 600 as follows-
odd 100's- 75 swim IM order by 25's, last 25 swim (build) primary stroke NO FREE, from a DIVE
evens 100's- 75 kick on back choice, desc the 3 x 25 to FAST, focusing on the 4 UDK's off each wall, then last 25 is swim primary stroke from a dive, FAST
1:00 rest, check HR
6 sets of:
3 x 100 swim 50 free br 3, 50 4th best stroke NO FREE @ 1:30 (or @ 1:40); except, 2nd 100 is swim IM on same interval- last 25 is kick free on back (4 UDK's)
1 x 50 kick FAST for time with boards @ 1:10- get time and add up for 300 total; the kick is choice, but all 6 x 50 should be the same kick
No rest between sets, check HR after each set.
MYSTERY SET- get ready
If there is time...
With fins, 24 x 25 @ :40- the usual, in sets of 4 (odd sets of 4 are free, even sets of 4 are NO FREE)
100 easy drill before you get out. Do an excellent job with drylands today, and offer to help your parents around the house. Have a great day!
1:00 rest
3 sets of:
2 x 125 @ 2:10- 50 fist free br 3, 75 drill/drill/kick choice in primary stroke NO FREE (4 UDK's on the kick)
3 x 100 @ 1:45- 25 swim (build to FAST turn)/25 drill- all in primary stroke, then 50 kick with boards- also primary stroke; descend the 50 kick with boards 1-3, FAST on #3
6 x 75 as follows:
odds- swim 50 free br 3, 25 primary stroke (NO FREE) @ 1:10;
evens- 50 swim in primary stroke (NO FREE), 25 kick on back @ 1:20, desc 1-3 to FAST
1:00 rest after each round, check HR after.
After 3rd set, take 1:00 rest (check HR), then continue right into...
1 x 600 as follows-
odd 100's- 75 swim IM order by 25's, last 25 swim (build) primary stroke NO FREE, from a DIVE
evens 100's- 75 kick on back choice, desc the 3 x 25 to FAST, focusing on the 4 UDK's off each wall, then last 25 is swim primary stroke from a dive, FAST
1:00 rest, check HR
6 sets of:
3 x 100 swim 50 free br 3, 50 4th best stroke NO FREE @ 1:30 (or @ 1:40); except, 2nd 100 is swim IM on same interval- last 25 is kick free on back (4 UDK's)
1 x 50 kick FAST for time with boards @ 1:10- get time and add up for 300 total; the kick is choice, but all 6 x 50 should be the same kick
No rest between sets, check HR after each set.
MYSTERY SET- get ready
If there is time...
With fins, 24 x 25 @ :40- the usual, in sets of 4 (odd sets of 4 are free, even sets of 4 are NO FREE)
100 easy drill before you get out. Do an excellent job with drylands today, and offer to help your parents around the house. Have a great day!
Thursday, November 2, 2017
Thursday Afternoon, November 2, 2017- Combined PM Jr. Gold (CM & IL)
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/2 kicks 1 pull breast drill
1:00 rest
3 sets of:
2 x 25 @ :35- ra2 la2 free drill
1 x 125 @ 2:10- 50 swim dps free, 75 drill/drill/kick by 25's in primary stroke
1 x 75 @ 1:20- swim/kick/swim by 25's in primary stroke (same as 125 above), get time & desc 134
No rest between sets, check HR after 4th set.
:30 rest after 4th set, then...
16 x 50 kick on back @ :55 (1-8) or :50 (9-16), except #'s 4, 8, 12 & 16 are FAST with boards
2 sets of:
2 x 75 swim free br 3 @ 1:10 (@ 1:00 or 1:05 in 2nd round), desc 1-2 to what you can
1 x 125 @ 1:50- 75 swim free br 3/5/3, 50 kick on back (4 UDK's)
1 x 125 @ 1:50- 75 swim IM, 50 swim in primary stroke NO FREE
1:00 rest after 1st, check HR
2 sets of:
4 x 25 @ :40 odds drill, evens swim dps, all in primary stroke
4 x 50 swim at 200 GP in primary stroke @ 1:15
4 x 25- as above
4 x 50 swim at 200 GP @ 1:05
4 x 25- as above
4 x 50 swim at 200 GP @ :55
1:00 rest between sets, check HR
If there is time, finish up with...
75's swim as follow, all @ 1:10-
2 x 75 swim 50 back, 25 breaststroke
2 x 75 swim 25 fly, 50 fly br 1/1
2 x 75 kick free (#1- desc 3 x 25 & get time) or IM (#2, FASTER); can be on back
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for Saturday's workout. Have a great day!
1:00 rest
3 sets of:
2 x 25 @ :35- ra2 la2 free drill
1 x 125 @ 2:10- 50 swim dps free, 75 drill/drill/kick by 25's in primary stroke
1 x 75 @ 1:20- swim/kick/swim by 25's in primary stroke (same as 125 above), get time & desc 134
No rest between sets, check HR after 4th set.
:30 rest after 4th set, then...
16 x 50 kick on back @ :55 (1-8) or :50 (9-16), except #'s 4, 8, 12 & 16 are FAST with boards
2 sets of:
2 x 75 swim free br 3 @ 1:10 (@ 1:00 or 1:05 in 2nd round), desc 1-2 to what you can
1 x 125 @ 1:50- 75 swim free br 3/5/3, 50 kick on back (4 UDK's)
1 x 125 @ 1:50- 75 swim IM, 50 swim in primary stroke NO FREE
1:00 rest after 1st, check HR
2 sets of:
4 x 25 @ :40 odds drill, evens swim dps, all in primary stroke
4 x 50 swim at 200 GP in primary stroke @ 1:15
4 x 25- as above
4 x 50 swim at 200 GP @ 1:05
4 x 25- as above
4 x 50 swim at 200 GP @ :55
1:00 rest between sets, check HR
If there is time, finish up with...
75's swim as follow, all @ 1:10-
2 x 75 swim 50 back, 25 breaststroke
2 x 75 swim 25 fly, 50 fly br 1/1
2 x 75 kick free (#1- desc 3 x 25 & get time) or IM (#2, FASTER); can be on back
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for Saturday's workout. Have a great day!
Wednesday, November 1, 2017
Thursday Morning, November 2, 2017- SCY @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/2 kicks 1 pull breast drill
1:00 rest
4 sets of:
2 x 25 @ :35- ra2 la2 free drill
1 x 125 @ 2:10- 50 swim dps free, 75 drill/drill/kick by 25's in primary stroke
1 x 75 @ 1:20- swim/kick/swim by 25's in primary stroke (same as 125 above), get time & desc 1-4
No rest between sets, check HR after 4th set.
:30 rest after 4th set, then...
16 x 50 kick on back @ :55 (1-8) or :50 (9-16), except #'s 4, 8, 12 & 16 are FAST with boards
4 sets of:
2 x 75 swim free br 3 @ 1:10 (gets :05 faster by round), desc 1-2 to what you can
1 x 125 @ 1:50- 75 swim free br 3/5/3, 50 kick on back (4 UDK's)
1 x 125 @ 1:50- 75 swim IM, 50 swim in primary stroke NO FREE
1:00 rest after 1st & 3rd sets, check HR
2 sets of:
4 x 25 @ :40 odds drill, evens swim dps, all in primary stroke
4 x 50 swim at 200 GP in primary stroke @ 1:10
4 x 25- as above
4 x 50 swim at 200 GP @ 1:00
4 x 25- as above
4 x 50 swim at 200 GP @ :50
1:00 rest between sets, check HR
Until 7:15 a.m., finish up with...
75's swim as follow, all @ 1:10-
2 x 75 swim 50 back, 25 breaststroke
2 x 75 swim 25 fly, 50 fly br 1/1
2 x 75 kick free (#1- desc 3 x 25 & get time) or IM (#2, FASTER); can be on back
100 easy drill before you get out. Do an excellent job in school today, get excited for RACE DAY tomorrow. Have a great day!
1:00 rest
4 sets of:
2 x 25 @ :35- ra2 la2 free drill
1 x 125 @ 2:10- 50 swim dps free, 75 drill/drill/kick by 25's in primary stroke
1 x 75 @ 1:20- swim/kick/swim by 25's in primary stroke (same as 125 above), get time & desc 1-4
No rest between sets, check HR after 4th set.
:30 rest after 4th set, then...
16 x 50 kick on back @ :55 (1-8) or :50 (9-16), except #'s 4, 8, 12 & 16 are FAST with boards
4 sets of:
2 x 75 swim free br 3 @ 1:10 (gets :05 faster by round), desc 1-2 to what you can
1 x 125 @ 1:50- 75 swim free br 3/5/3, 50 kick on back (4 UDK's)
1 x 125 @ 1:50- 75 swim IM, 50 swim in primary stroke NO FREE
1:00 rest after 1st & 3rd sets, check HR
2 sets of:
4 x 25 @ :40 odds drill, evens swim dps, all in primary stroke
4 x 50 swim at 200 GP in primary stroke @ 1:10
4 x 25- as above
4 x 50 swim at 200 GP @ 1:00
4 x 25- as above
4 x 50 swim at 200 GP @ :50
1:00 rest between sets, check HR
Until 7:15 a.m., finish up with...
75's swim as follow, all @ 1:10-
2 x 75 swim 50 back, 25 breaststroke
2 x 75 swim 25 fly, 50 fly br 1/1
2 x 75 kick free (#1- desc 3 x 25 & get time) or IM (#2, FASTER); can be on back
100 easy drill before you get out. Do an excellent job in school today, get excited for RACE DAY tomorrow. Have a great day!
Wednesday, November 1, 2017- PM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
2 sets of:
1 x 200- 50 fist free br 3, 50 choice drill in primary stroke NO FREE, @ 3:30
2 x 100- 50 swim free br 3, 50 swim primary stroke, NO FREE- neg split each 50, @ 1:45 (@ 1:35 in 2nd set)
4 x 50 swim/kick on back by 25's @ :55 (@ :50 in 2nd set); NO FREE on even 50's
No rest between sets, check HR after 2nd set
12 x 100 in sets of 4 as follows:
1-3, swim 50 free br 3, 50 in primary stroke NO FREE @ 1:40, desc 1-3 to something juicy!
#4- swim/kick by 50's, kick can be with boards- this is always FAST (better than 3rd 100 above?)
3 sets of:
6 x 1/2 pool sprints @ :35 (2nd set, these are all kick with boards); free in 1st set, primary stroke in 3rd set
1 x 50 @ 1:00- swim/kick on back by 25' all out FAST; same stroke as 1/2 pool sprints; 2nd set is your choice
No rest between sets.
Finish up with...
4 x 50 swim FAST for time from a dive @ 2:00- can go 2 one stroke, and then 2 in another stroke- but no more than 2 strokes in the 4 x 50
100 easy drill before you get out. Do an excellent job in school today, get excited for the meets later this month. Have a great day!
1:00 rest
2 sets of:
1 x 200- 50 fist free br 3, 50 choice drill in primary stroke NO FREE, @ 3:30
2 x 100- 50 swim free br 3, 50 swim primary stroke, NO FREE- neg split each 50, @ 1:45 (@ 1:35 in 2nd set)
4 x 50 swim/kick on back by 25's @ :55 (@ :50 in 2nd set); NO FREE on even 50's
No rest between sets, check HR after 2nd set
12 x 100 in sets of 4 as follows:
1-3, swim 50 free br 3, 50 in primary stroke NO FREE @ 1:40, desc 1-3 to something juicy!
#4- swim/kick by 50's, kick can be with boards- this is always FAST (better than 3rd 100 above?)
3 sets of:
6 x 1/2 pool sprints @ :35 (2nd set, these are all kick with boards); free in 1st set, primary stroke in 3rd set
1 x 50 @ 1:00- swim/kick on back by 25' all out FAST; same stroke as 1/2 pool sprints; 2nd set is your choice
No rest between sets.
Finish up with...
4 x 50 swim FAST for time from a dive @ 2:00- can go 2 one stroke, and then 2 in another stroke- but no more than 2 strokes in the 4 x 50
100 easy drill before you get out. Do an excellent job in school today, get excited for the meets later this month. Have a great day!
Tuesday, October 31, 2017
Wednesday Morning, November 1, 2017- Jr. Gold @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
2 sets of:
1 x 200- 50 fist free br 3, 50 choice drill in primary stroke NO FREE, @ 3:30
2 x 100- 50 swim free br 3, 50 swim primary stroke, NO FREE- neg split each 50, @ 1:45 (@ 1:35 in 2nd set)
4 x 50 swim/kick on back by 25's @ :55 (@ :50 in 2nd set); NO FREE on even 50's
No rest between sets, check HR after 2nd set
12 x 100 in sets of 4 as follows:
1-3, swim 50 free br 3, 50 in primary stroke NO FREE @ 1:40, desc 1-3 to something juicy!
#4- swim/kick by 50's, kick can be with boards- this is always FAST (better than 3rd 100 above?)
LONG SWIM-
4 times through:
150 swim in primary stroke, desc 3 x 50 (200 set-up, 200 GP, swim/kick FAST by 50's)
150 swim free br 3, desc 50's 1-3 as above
100 swim IM (desc 1-4)
50 kick FAST breast/free by 25's with boards
1:00 rest after 4th time through, check HR
3 sets of:
6 x 1/2 pool sprints @ :35 (2nd set, these are all kick with boards); free in 1st set, primary stroke in 3rd set
1 x 50 @ 1:00- swim/kick on back by 25' all out FAST; same stroke as 1/2 pool sprints; 2nd set is your choice
No rest between sets.
Finish up with...
4 x 50 swim FAST for time from a dive @ 2:00- can go 2 one stroke, and then 2 in another stroke- but no more than 2 strokes in the 4 x 50
100 easy drill before you get out. Do an excellent job in school today, get excited for the meets later this month. Have a great day!
1:00 rest
2 sets of:
1 x 200- 50 fist free br 3, 50 choice drill in primary stroke NO FREE, @ 3:30
2 x 100- 50 swim free br 3, 50 swim primary stroke, NO FREE- neg split each 50, @ 1:45 (@ 1:35 in 2nd set)
4 x 50 swim/kick on back by 25's @ :55 (@ :50 in 2nd set); NO FREE on even 50's
No rest between sets, check HR after 2nd set
12 x 100 in sets of 4 as follows:
1-3, swim 50 free br 3, 50 in primary stroke NO FREE @ 1:40, desc 1-3 to something juicy!
#4- swim/kick by 50's, kick can be with boards- this is always FAST (better than 3rd 100 above?)
LONG SWIM-
4 times through:
150 swim in primary stroke, desc 3 x 50 (200 set-up, 200 GP, swim/kick FAST by 50's)
150 swim free br 3, desc 50's 1-3 as above
100 swim IM (desc 1-4)
50 kick FAST breast/free by 25's with boards
1:00 rest after 4th time through, check HR
3 sets of:
6 x 1/2 pool sprints @ :35 (2nd set, these are all kick with boards); free in 1st set, primary stroke in 3rd set
1 x 50 @ 1:00- swim/kick on back by 25' all out FAST; same stroke as 1/2 pool sprints; 2nd set is your choice
No rest between sets.
Finish up with...
4 x 50 swim FAST for time from a dive @ 2:00- can go 2 one stroke, and then 2 in another stroke- but no more than 2 strokes in the 4 x 50
100 easy drill before you get out. Do an excellent job in school today, get excited for the meets later this month. Have a great day!
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