1 x 600- 300 swim free, 300 reverse IM drill- go drill/drill/kick by 25's
1:00 rest
15 x 25 in sets of 5 as follows:
1-2, 6k-3strokes back drill @:40
3-4, sit & spin back drill @ :35
#5- kick fast on back @ :25- UDK past flags!
After #15, k:30 rest (check HR), then continue right into....
9 x 75 in sets of 3:
1-3, swim backstroke describe 1-3 @ 1:20
4-6, 25 kick breast with boards, 50 swim backstroke @ 1:10 (adjust interval if necessary, but should be tight interval for each lane)
7-9, all kick- 25 dolphins kick with boards, 50 on back (UDK past flags!) @ 1:30 describe 1-3 to all out juicy!
1:00 rest
12 x 200 as follows- adjust intervals if necessary:
Odds- swim 100 IM, 3rd 50 kick breast with boards, last 50 kick choice on back (UDK) @ 3:20
Evens- all kick, 100 with boards IM by 25's, 3rd 50 is swim primary stroke NO FREE, last 50 kick in 4th best stroke with boards NO FREE, @ 330
Check HR after #12, then get into..
1 x 600 pull free with shnorkels (can use paddles, but no wrist straps!), desk the 200's 1-3 to what you can; #3 should be FAST!
Until 10 a.m., finish up with...
24 x 25 @ :40- go the "usual," but ALL KICK. Odd sets of 4 are choice with boards, even sets of 4 are free on back- focus on FAST UDK past the flags.
100 easy drill before you get out. Enjoy the day off tomorrow, make sure you are ready for school on Tuesday. Have a great day!
Sunday, December 31, 2017
Saturday, December 30, 2017
Saturday Morning, December 30, 2017- Combined Jr. Gold @ CM
1 x 600- 300 swim free, 200 reverse IM drill, 100 kick on back
1:00 rest
With fins, 2 sets of:
4 x 25 @ :35- fly pull with free kick drill, except #4 is swim (build)
3 x 50 @ 1:00 backstroke drill (sit & spin)/kick on back by 25's; UDK past flags on both 25's
No rest between sets.
After 2nd set, take off fins and continue right into...
3 x 200 @ :15 rest as follows:
#1- swim fly/back by 25's- focus on UDK past the flags throughout; get out and dive in for the even 25's backstroke swim, build those to a FAST turn (IM transition back to fly)
#2- swim back/fly by 25's- focus on UDK past the flags throughout; get out and dive in for the even 25's butterfly swim, build those to a FAST turn (IM transition fly to back)
#3- all kick on back, even 25's FAST- focus on UDK past the flags off of each turn
1:00 rest
5 sets of:
4 x 75 swim/kick @ 1:10 (Lanes 1 & 2 can go @ 1:15 or 1:20 if necessary, but interval should be tight)- go odd rounds swim 50 fly/back by 25's, last 25 kick choice; even rounds go swim 50 breast/free by 25's, last 25 kick NO FREE; kick is with boards
3* x 100 @ 1:20 (can be 1:30 or 1:35 for Lanes 1&2, but should be challenging interval!)- go 75 swim free br 3/5/3 by 25's, last 25 kick on back- you'll have to hustle to make the interval!
*Add 1 x 100 in each round, so by the 5th round, it's 8 x 100- all should be on the same interval you started with!
After 5th set, finish up with until 10 a.m.,
2 x 75 kick on back desc 1-2 @ 1:20- Lanes 1 & 2 can swim the last 25 free to stay on the interval
:10 extra rest to get boards, then...
1 x 100 kick IM FAST for time @ 2:10
No extra rest between sets, check HR when you can.
100 easy choice drill before you get out. Regular drylands today, and tomorrow morning back here from 8-10 a.m. Have a great day!
1:00 rest
With fins, 2 sets of:
4 x 25 @ :35- fly pull with free kick drill, except #4 is swim (build)
3 x 50 @ 1:00 backstroke drill (sit & spin)/kick on back by 25's; UDK past flags on both 25's
No rest between sets.
After 2nd set, take off fins and continue right into...
3 x 200 @ :15 rest as follows:
#1- swim fly/back by 25's- focus on UDK past the flags throughout; get out and dive in for the even 25's backstroke swim, build those to a FAST turn (IM transition back to fly)
#2- swim back/fly by 25's- focus on UDK past the flags throughout; get out and dive in for the even 25's butterfly swim, build those to a FAST turn (IM transition fly to back)
#3- all kick on back, even 25's FAST- focus on UDK past the flags off of each turn
1:00 rest
5 sets of:
4 x 75 swim/kick @ 1:10 (Lanes 1 & 2 can go @ 1:15 or 1:20 if necessary, but interval should be tight)- go odd rounds swim 50 fly/back by 25's, last 25 kick choice; even rounds go swim 50 breast/free by 25's, last 25 kick NO FREE; kick is with boards
3* x 100 @ 1:20 (can be 1:30 or 1:35 for Lanes 1&2, but should be challenging interval!)- go 75 swim free br 3/5/3 by 25's, last 25 kick on back- you'll have to hustle to make the interval!
*Add 1 x 100 in each round, so by the 5th round, it's 8 x 100- all should be on the same interval you started with!
After 5th set, finish up with until 10 a.m.,
2 x 75 kick on back desc 1-2 @ 1:20- Lanes 1 & 2 can swim the last 25 free to stay on the interval
:10 extra rest to get boards, then...
1 x 100 kick IM FAST for time @ 2:10
No extra rest between sets, check HR when you can.
100 easy choice drill before you get out. Regular drylands today, and tomorrow morning back here from 8-10 a.m. Have a great day!
Friday, December 29, 2017
Friday, December 29, 2017- PM Jr. Gold & IL @ CM
RACE DAY!!
Go your Meet Warmup, then take a few minutes to get a drink, go to the bathroom, then get ready for...
3 sets of:
1 x 100 swim FAST for time from a dive @ 2:30, get time (go up to 3 heats in a group, :05 apart)
1 x 75 kick FAST for time with boards @ 2:00- try to equal or better your time from the 100 swim (same stroke as the 100 you just swam)
IMPORTANT: for the 3rd set, go the 75 kick FIRST, then the 100 swim.
You can go a little easy drilling in between rounds, but one group goes every 4:30 (approximately a 45 minute set)
Until 6:30 p.m., finish up with...
50's drill/swim by 25's @ 1:00
Thank your parents for getting you to the pool on a Friday Afternoon and get excited for tomorrow's workout. Have a great day!
Go your Meet Warmup, then take a few minutes to get a drink, go to the bathroom, then get ready for...
3 sets of:
1 x 100 swim FAST for time from a dive @ 2:30, get time (go up to 3 heats in a group, :05 apart)
1 x 75 kick FAST for time with boards @ 2:00- try to equal or better your time from the 100 swim (same stroke as the 100 you just swam)
IMPORTANT: for the 3rd set, go the 75 kick FIRST, then the 100 swim.
You can go a little easy drilling in between rounds, but one group goes every 4:30 (approximately a 45 minute set)
Until 6:30 p.m., finish up with...
50's drill/swim by 25's @ 1:00
Thank your parents for getting you to the pool on a Friday Afternoon and get excited for tomorrow's workout. Have a great day!
Thursday, December 28, 2017
Thursday, December 28, 2017- PM/IL Jr. Gold @ CM
1 x 600- 300 swim freestyle br 3, 300 reverse IM- each 100 is skulling, drill/drill/kick by 25's
1:00 rest
With fins, 4 sets of:
6 x 25's in sets of 6-
1-2, fly pull with free kick @ :40
#3- swim fly build to FAST @ :25
#4- choice fly drill @ :40
#5- swim fly FAST @ :20
#6- kick on back FAST @ :15- UDK to halfway!
After 4th round, take off fins & go 1 x 200- choice fly drill/swim by 25's- build the swim
1:00 rest, check HR
3 sets of:
9 x 50 as follows:
2- swim IM order by 25's @ :45 (@ :50 for Lane 1)
1- swim free br 3 @ :40 (any volunteers for :35?!?)
2- kick choice with boards @ :50 (@ :55)
1- swim free br 3 @ :40
2- swim/kick by 25's primary stroke @ :50 (@ :55)
1- swim free @ :40
1 x 75 kick FAST for time free, 2nd 25 NO FREE @ 1:30
1 x 125 IM- 100 swim, 25 kick FAST dolphin kick with boards @ 2:15
1 x 300 swim free with shnorkels FAST for time- who can be under 3:30 for all 3? Under 3:25?
1:00 rest between sets, check HR
If there is time...
Work on turns from midpool
100 easy drill before you get out. Do some schoolwork tonight so you're not scrambling to get it all done next Monday. REMEMBER, there will be workout tomorrow afternoon here at CM from 5-6:30 p.m. Have a great day!
1:00 rest
With fins, 4 sets of:
6 x 25's in sets of 6-
1-2, fly pull with free kick @ :40
#3- swim fly build to FAST @ :25
#4- choice fly drill @ :40
#5- swim fly FAST @ :20
#6- kick on back FAST @ :15- UDK to halfway!
After 4th round, take off fins & go 1 x 200- choice fly drill/swim by 25's- build the swim
1:00 rest, check HR
3 sets of:
9 x 50 as follows:
2- swim IM order by 25's @ :45 (@ :50 for Lane 1)
1- swim free br 3 @ :40 (any volunteers for :35?!?)
2- kick choice with boards @ :50 (@ :55)
1- swim free br 3 @ :40
2- swim/kick by 25's primary stroke @ :50 (@ :55)
1- swim free @ :40
1 x 75 kick FAST for time free, 2nd 25 NO FREE @ 1:30
1 x 125 IM- 100 swim, 25 kick FAST dolphin kick with boards @ 2:15
1 x 300 swim free with shnorkels FAST for time- who can be under 3:30 for all 3? Under 3:25?
1:00 rest between sets, check HR
If there is time...
Work on turns from midpool
100 easy drill before you get out. Do some schoolwork tonight so you're not scrambling to get it all done next Monday. REMEMBER, there will be workout tomorrow afternoon here at CM from 5-6:30 p.m. Have a great day!
Thursday Morning, December 28, 2017- AM Jr. Gold @ CM
1 x 600- 300 swim freestyle br 3, 300 reverse IM- each 100 is skulling, drill/drill/kick by 25's
1:00 rest
With fins, 4 sets of:
6 x 25's in sets of 6-
1-2, fly pull with free kick @ :40
#3- swim fly build to FAST @ :25
#4- choice fly drill @ :40
#5- swim fly FAST @ :20
#6- kick on back FAST @ :15- UDK to halfway!
After 4th round, take off fins & go 1 x 200- choice fly drill/swim by 25's- build the swim
1:00 rest, check HR
3 sets of:
9 x 50 as follows:
2- swim IM order by 25's @ :45
1- swim free br 3 @ :35
2- kick choice with boards @ :50
1- swim free br 3 @ :35
2- swim/kick by 25's primary stroke @ :50
1- swim free @ :35
1 x 75 kick FAST for time free, 2nd 25 NO FREE @ 1:30
1 x 125 IM- 100 swim, 25 kick FAST dolphin kick with boards @ 2:00
1 x 300 swim free with shnorkels FAST for time- who can be under 3:30 for all 3? Under 3:25?
1:00 rest between sets, check HR
Finish up with...
2 x 75 kick on back descend 1-2 @ 1:30- focus on UDK past the flags, every time.
1 x 50 kick FAST for time- who can be under :35 in every round???
No rest between sets
100 easy drill at 7:15 a.m., check HR. Do some schoolwork today, offer to help your parents around the house this afternoon. Have a great day!
1:00 rest
With fins, 4 sets of:
6 x 25's in sets of 6-
1-2, fly pull with free kick @ :40
#3- swim fly build to FAST @ :25
#4- choice fly drill @ :40
#5- swim fly FAST @ :20
#6- kick on back FAST @ :15- UDK to halfway!
After 4th round, take off fins & go 1 x 200- choice fly drill/swim by 25's- build the swim
1:00 rest, check HR
3 sets of:
9 x 50 as follows:
2- swim IM order by 25's @ :45
1- swim free br 3 @ :35
2- kick choice with boards @ :50
1- swim free br 3 @ :35
2- swim/kick by 25's primary stroke @ :50
1- swim free @ :35
1 x 75 kick FAST for time free, 2nd 25 NO FREE @ 1:30
1 x 125 IM- 100 swim, 25 kick FAST dolphin kick with boards @ 2:00
1 x 300 swim free with shnorkels FAST for time- who can be under 3:30 for all 3? Under 3:25?
1:00 rest between sets, check HR
Finish up with...
2 x 75 kick on back descend 1-2 @ 1:30- focus on UDK past the flags, every time.
1 x 50 kick FAST for time- who can be under :35 in every round???
No rest between sets
100 easy drill at 7:15 a.m., check HR. Do some schoolwork today, offer to help your parents around the house this afternoon. Have a great day!
Wednesday, December 27, 2017
Wednesday, December 27, 2017- PM Jr. Gold (w/AM group) @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
4 x 75 @ 1:20- 50 6k/3str free drill, then 25 kick on back build to FAST, focus on UDK past the flags
6 x 25 @ :35- odds are sit & spin back drill; evens are 1/2 ra 1/2 la back drill
3 sets of:
1 x 150 @ 2:45 in primary stroke NO FREE: 50 choice drill, 25 swim build to FAST
1 x 125 @ 2:15- 50 kick on back easy/FAST by 25's (UDK past flags), 75 drill/swim/drill in 4th best stroke, NO FREE
After 3rd set of 1 x 150/1 x 125, get right into...
9 x 75 in sets of 3's follows:
1-3, swim IM (fly/back/breast by 25's) @ 1:20, desc 1-3
4-6, 25 kick free with boards, 50 swim free br 3 @ 1:10
7-9, 25 dolphin kick with boards, 50 swim back/breast by 25's- @ 1:15
1:00 rest, check HR
LONG SWIM-
6 times through (descend the 300's 1-3 & 4-6):
150 swim IM- 50 fly, 50 back, 50 breast, good UDK throughout
100 swim free br 3/5 by 50's- neg split
50 kick free/NO FREE by 25's with boards- this should always be FAST
1:00 rest after 6th time through, check HR
7 x 100 swim @ 1:25 (maybe @ 1:35 for some if needed)- 75 swim free br 3/5/3, last 25 swim in 4th best stroke, NO FREE
Check HR
With fins, finish up with...
25's in sets of 6-
1-2, fly pull with free kick @ :40
#3- swim fly build to FAST @ :25
#4- choice fly drill @ :40
#5- swim fly FAST @ :20
#6- kick on back FAST @ :15- UDK to halfway!
100 easy drill before you get out. Back to the am schedule (for the AM group) tomorrow. Have a great day!
1:00 rest
4 x 75 @ 1:20- 50 6k/3str free drill, then 25 kick on back build to FAST, focus on UDK past the flags
6 x 25 @ :35- odds are sit & spin back drill; evens are 1/2 ra 1/2 la back drill
3 sets of:
1 x 150 @ 2:45 in primary stroke NO FREE: 50 choice drill, 25 swim build to FAST
1 x 125 @ 2:15- 50 kick on back easy/FAST by 25's (UDK past flags), 75 drill/swim/drill in 4th best stroke, NO FREE
After 3rd set of 1 x 150/1 x 125, get right into...
9 x 75 in sets of 3's follows:
1-3, swim IM (fly/back/breast by 25's) @ 1:20, desc 1-3
4-6, 25 kick free with boards, 50 swim free br 3 @ 1:10
7-9, 25 dolphin kick with boards, 50 swim back/breast by 25's- @ 1:15
1:00 rest, check HR
LONG SWIM-
6 times through (descend the 300's 1-3 & 4-6):
150 swim IM- 50 fly, 50 back, 50 breast, good UDK throughout
100 swim free br 3/5 by 50's- neg split
50 kick free/NO FREE by 25's with boards- this should always be FAST
1:00 rest after 6th time through, check HR
7 x 100 swim @ 1:25 (maybe @ 1:35 for some if needed)- 75 swim free br 3/5/3, last 25 swim in 4th best stroke, NO FREE
Check HR
With fins, finish up with...
25's in sets of 6-
1-2, fly pull with free kick @ :40
#3- swim fly build to FAST @ :25
#4- choice fly drill @ :40
#5- swim fly FAST @ :20
#6- kick on back FAST @ :15- UDK to halfway!
100 easy drill before you get out. Back to the am schedule (for the AM group) tomorrow. Have a great day!
Tuesday, December 26, 2017
Wednesday Morning, December 27, 2017- IL Jr. Gold @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
4 x 75 @ 1:20- 50 6k/3str free drill, then 25 kick on back build to FAST, focus on UDK past the flags
6 x 25 @ :35- odds are sit & spin back drill; evens are 1/2 ra 1/2 la back drill
3 sets of:
1 x 150 @ 2:45 in primary stroke NO FREE: 50 choice drill, 25 swim build to FAST
1 x 125 @ 2:15- 50 kick on back easy/FAST by 25's (UDK past flags), 75 drill/swim/drill in 4th best stroke, NO FREE
After 3rd set of 1 x 150/1 x 125, get right into...
9 x 75 in sets of 3's follows:
1-3, swim IM (fly/back/breast by 25's) @ 1:20, desc 1-3
4-6, 25 kick free with boards, 50 swim free br 3 @ 1:10
7-9, 25 dolphin kick with boards, 50 swim back/breast by 25's- @ 1:15
1:00 rest, check HR
LONG SWIM-
6 times through (descend the 300's 1-3 & 4-6):
150 swim IM- 50 fly, 50 back, 50 breast, good UDK throughout
100 swim free br 3/5 by 50's- neg split
50 kick free/NO FREE by 25's with boards- this should always be FAST
1:00 rest after 6th time through, check HR
7 x 100 swim @ 1:25 (maybe @ 1:35 for some if needed)- 75 swim free br 3/5/3, last 25 swim in 4th best stroke, NO FREE
Check HR
With fins, finish up with...
25's in sets of 6-
1-2, fly pull with free kick @ :40
#3- swim fly build to FAST @ :25
#4- choice fly drill @ :40
#5- swim fly FAST @ :20
#6- kick on back FAST @ :15- UDK to halfway!
You can go every third set (of 6 x 25's) some other stroke, then take 1:00 rest before getting into the next set.
100 easy drill before you get out. Do some reading today, enjoy the time with your families & friends. Have a great day!
1:00 rest
4 x 75 @ 1:20- 50 6k/3str free drill, then 25 kick on back build to FAST, focus on UDK past the flags
6 x 25 @ :35- odds are sit & spin back drill; evens are 1/2 ra 1/2 la back drill
3 sets of:
1 x 150 @ 2:45 in primary stroke NO FREE: 50 choice drill, 25 swim build to FAST
1 x 125 @ 2:15- 50 kick on back easy/FAST by 25's (UDK past flags), 75 drill/swim/drill in 4th best stroke, NO FREE
After 3rd set of 1 x 150/1 x 125, get right into...
9 x 75 in sets of 3's follows:
1-3, swim IM (fly/back/breast by 25's) @ 1:20, desc 1-3
4-6, 25 kick free with boards, 50 swim free br 3 @ 1:10
7-9, 25 dolphin kick with boards, 50 swim back/breast by 25's- @ 1:15
1:00 rest, check HR
LONG SWIM-
6 times through (descend the 300's 1-3 & 4-6):
150 swim IM- 50 fly, 50 back, 50 breast, good UDK throughout
100 swim free br 3/5 by 50's- neg split
50 kick free/NO FREE by 25's with boards- this should always be FAST
1:00 rest after 6th time through, check HR
7 x 100 swim @ 1:25 (maybe @ 1:35 for some if needed)- 75 swim free br 3/5/3, last 25 swim in 4th best stroke, NO FREE
Check HR
With fins, finish up with...
25's in sets of 6-
1-2, fly pull with free kick @ :40
#3- swim fly build to FAST @ :25
#4- choice fly drill @ :40
#5- swim fly FAST @ :20
#6- kick on back FAST @ :15- UDK to halfway!
You can go every third set (of 6 x 25's) some other stroke, then take 1:00 rest before getting into the next set.
100 easy drill before you get out. Do some reading today, enjoy the time with your families & friends. Have a great day!
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