1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
2 sets of:
2 x 75 @ 1:20- 25 fist free drill (feel water on forearms), 50 kick on back free/primary by 25's- focus on UDK's past the flags
1 x 125 @ 2:15 in primary stroke (NO FREE), odd 25's are drill, even 25's are swim build to a FAST turn
10 x 100 in sets of 5 as follows:
#1- all primary stroke 25 swim/50 kick on back/25 swim FAST from a dive @ 1:50, good UDK's!
#2- swim free br 3 @ 1:20- strong neg split here (or @ 1:25)
#3- swim IM @ 1:40
#4- swim free br 3 @ 1:15 (or @ 1:20)- make interval
#5- swim/kick (on back) by 50's in primary stroke (NO FREE) @ 1:30 (or @ 1:40)
1:00 rest between sets of 5, check HR
Until 6:00 p.m., finish up with...
1 x 50 kick on back @ :55- UDK past flags
1 x 100 kick @ 1:50 with boards free- except 3rd 25 is breast kick , all FAST, get time
1 x 50 kick on back @ :55- UDK past flags
1 x 100 kick @ 1:50 with free boards- except 1st 25 is dolphin kick- all FAST
1 x 50 kick on back @ :55- UDK past flags
BROKEN 200 kick with boards- 75/50/75, all @ :10 rest at the break; middle 50 is fly/breast by 25's
:30 rest between sets, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for our meet on February 10. Have a great day!
Wednesday, January 31, 2018
Tuesday, January 30, 2018
Wednesday Morning, January 31, 2018- AM Jr. Gold @ IL
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
3 sets of:
2 x 75 @ 1:20- 25 fist free drill (feel water on forearms), 50 kick on back free/primary by 25's- focus on UDK's past the flags
1 x 125 @ 2:15 in primary stroke (NO FREE), odd 25's are drill, even 25's are swim build to a FAST turn
After 3rd set, check HR, then 25 easy skulling back to the other end
15 x 100 in sets of 5 as follows:
#1- all primary stroke 25 swim/50 kick on back/25 swim FAST from a dive @ 1:50, good UDK's!
#2- swim free br 3 @ 1:20- strong neg split here (or @ 1:25)
#3- swim IM @ 1:40
#4- swim free br 3 @ 1:15 (or @ 1:20)- make interval
#5- swim/kick (on back) by 50's in primary stroke (NO FREE) @ 1:30 (or @ 1:40)
1:00 rest between sets of 5, check HR
LONG SWIM-
6 times through:
150 swim free br 3- 75 cruise, 50 @ 200 set up, last 25 overkick
150 swim IM- neg split each 50, focus on UDK throughout!
50 kick FAST with boards, all in primary stroke
If there is time...
25's partner kick with boards @ :45, backwards ss at midpool (1st half free kick, 2nd half choice)
100 easy drill before you get out. Do an excellent job in school today & get excited for our meet on February 10. Have a great day!
1:00 rest
3 sets of:
2 x 75 @ 1:20- 25 fist free drill (feel water on forearms), 50 kick on back free/primary by 25's- focus on UDK's past the flags
1 x 125 @ 2:15 in primary stroke (NO FREE), odd 25's are drill, even 25's are swim build to a FAST turn
After 3rd set, check HR, then 25 easy skulling back to the other end
15 x 100 in sets of 5 as follows:
#1- all primary stroke 25 swim/50 kick on back/25 swim FAST from a dive @ 1:50, good UDK's!
#2- swim free br 3 @ 1:20- strong neg split here (or @ 1:25)
#3- swim IM @ 1:40
#4- swim free br 3 @ 1:15 (or @ 1:20)- make interval
#5- swim/kick (on back) by 50's in primary stroke (NO FREE) @ 1:30 (or @ 1:40)
1:00 rest between sets of 5, check HR
LONG SWIM-
6 times through:
150 swim free br 3- 75 cruise, 50 @ 200 set up, last 25 overkick
150 swim IM- neg split each 50, focus on UDK throughout!
50 kick FAST with boards, all in primary stroke
If there is time...
25's partner kick with boards @ :45, backwards ss at midpool (1st half free kick, 2nd half choice)
100 easy drill before you get out. Do an excellent job in school today & get excited for our meet on February 10. Have a great day!
Tuesday, January 30, 2018- PM Jr. Gold @ CM/IL
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
4 x 25 ra2 la2 free drill- focus on head position & hip rotation, @ :35
4 x 75 @ 1:20- 25 breast kick on back- keep knees at surface, 50 drill primary NO FREE
3 x 150 @ 3:00 swim (DPS)/drill by 25's for the 1st 100, then last 50 all swim, build each 25
:30 rest, check HR, then
8 x 50 kick @ :55, odds on back, evens with boards; focus on UDK, 2nd 25 is always FAST
1:00 rest, check HR
CM- skip the next set and go straight to the LONG SWIM (kicking tomorrow)
IL- do all three rounds of the next set (LONG SWIM tomorrow morning)
3 sets of:
1 x 50 kick on back @ :50
1 x 100 kick with boards FAST @ 1:40- 3rd 25 is breast kick, get time
1 x 50 kick on back @ :50
1 x 100 @ 1:40 kick with boards FAST- 1st 25 is dolphin kick, get time & add to 1st 100
1 x 50 kick on back @ :50
BROKEN 200- 75/50/75 @ :10 rest, all with boards; middle 50 is dolphin/breast by 25's
LONG SWIM-
6 times through:
150 swim free br 3- 75 cruise, 50 @ 200 set up, last 25 overkick
150 swim IM- neg split each 50, focus on UDK throughout!
50 kick FAST with boards, all in primary stroke
If there is time...
25's partner kick with boards @ :45, backwards ss at midpool (1st half free kick, 2nd half choice)
100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands, too. Have a great day!
1:00 rest
4 x 25 ra2 la2 free drill- focus on head position & hip rotation, @ :35
4 x 75 @ 1:20- 25 breast kick on back- keep knees at surface, 50 drill primary NO FREE
3 x 150 @ 3:00 swim (DPS)/drill by 25's for the 1st 100, then last 50 all swim, build each 25
:30 rest, check HR, then
8 x 50 kick @ :55, odds on back, evens with boards; focus on UDK, 2nd 25 is always FAST
1:00 rest, check HR
CM- skip the next set and go straight to the LONG SWIM (kicking tomorrow)
IL- do all three rounds of the next set (LONG SWIM tomorrow morning)
3 sets of:
1 x 50 kick on back @ :50
1 x 100 kick with boards FAST @ 1:40- 3rd 25 is breast kick, get time
1 x 50 kick on back @ :50
1 x 100 @ 1:40 kick with boards FAST- 1st 25 is dolphin kick, get time & add to 1st 100
1 x 50 kick on back @ :50
BROKEN 200- 75/50/75 @ :10 rest, all with boards; middle 50 is dolphin/breast by 25's
LONG SWIM-
6 times through:
150 swim free br 3- 75 cruise, 50 @ 200 set up, last 25 overkick
150 swim IM- neg split each 50, focus on UDK throughout!
50 kick FAST with boards, all in primary stroke
If there is time...
25's partner kick with boards @ :45, backwards ss at midpool (1st half free kick, 2nd half choice)
100 easy drill before you get out. Do an excellent job with your HW tonight- and with drylands, too. Have a great day!
Tuesday Morning, January 30, 2018- AM Jr. Gold @ CM
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
4 x 25 ra2 la2 free drill- focus on head position & hip rotation, @ :35
4 x 75 @ 1:20- 25 breast kick on back- keep knees at surface, 50 drill primary NO FREE
3 x 150 @ 3:00 swim (DPS)/drill by 25's for the 1st 100, then last 50 all swim, build each 25
:30 rest, check HR, then
8 x 50 kick @ :55, odds on back, evens with boards; focus on UDK, 2nd 25 is always FAST
1:00 rest, check HR
3 sets of:
1 x 50 kick on back @ :50
1 x 100 kick with boards FAST @ 1:40- 3rd 25 is breast kick, get time
1 x 50 kick on back @ :50
1 x 100 @ 1:40 kick with boards FAST- 1st 25 is dolphin kick, get time & add to 1st 100
1 x 50 kick on back @ :50
BROKEN 200- 75/50/75 @ :10 rest, all with boards; middle 50 is dolphin/breast by 25's
LONG SWIM-
6 times through:
150 swim free br 3- 75 cruise, 50 @ 200 set up, last 25 overkick
150 swim IM- neg split each 50, focus on UDK throughout!
50 kick FAST with boards, all in primary stroke
Until 7:15 a.m., finish up with:
25's partner kick with boards @ :45, backwards ss at midpool
100 easy drill before you get out. Do an excellent job in school today- and at drylands tonight. Have a great day!
1:00 rest
4 x 25 ra2 la2 free drill- focus on head position & hip rotation, @ :35
4 x 75 @ 1:20- 25 breast kick on back- keep knees at surface, 50 drill primary NO FREE
3 x 150 @ 3:00 swim (DPS)/drill by 25's for the 1st 100, then last 50 all swim, build each 25
:30 rest, check HR, then
8 x 50 kick @ :55, odds on back, evens with boards; focus on UDK, 2nd 25 is always FAST
1:00 rest, check HR
3 sets of:
1 x 50 kick on back @ :50
1 x 100 kick with boards FAST @ 1:40- 3rd 25 is breast kick, get time
1 x 50 kick on back @ :50
1 x 100 @ 1:40 kick with boards FAST- 1st 25 is dolphin kick, get time & add to 1st 100
1 x 50 kick on back @ :50
BROKEN 200- 75/50/75 @ :10 rest, all with boards; middle 50 is dolphin/breast by 25's
LONG SWIM-
6 times through:
150 swim free br 3- 75 cruise, 50 @ 200 set up, last 25 overkick
150 swim IM- neg split each 50, focus on UDK throughout!
50 kick FAST with boards, all in primary stroke
Until 7:15 a.m., finish up with:
25's partner kick with boards @ :45, backwards ss at midpool
100 easy drill before you get out. Do an excellent job in school today- and at drylands tonight. Have a great day!
Monday, January 29, 2018
Monday, January 29, 2018- PM Jr. Gold @ CM
1 x 600- 300 swim free, 300 reverse IM- odd 100's drill, evens kick
1:00 rest
4 x 125 @ :15 rest- 50 6k/3s free drill, 75 drill/drill/kick by 25's in primary stroke NO FREE
6 x 50 drill/swim by 25's in 4th best stroke @ 1:00
1 x 400- kick/swim by 50's- kick is neg split on back (UDK's past flags), swim is choice
1:00 rest
4 sets of:
1 x 450 swim free with shnorkels- odd 50's cruise, even 50's at pace @ 7:00
1 x 300 swim free (no shnorkel), descend 1-2's- #2 & 4 are FAST
1:00 rest between sets, check HR
Until 6:00 p.m., finish up with...
100's swim @ 1:50 with shnorlels- odds at pace (pick one), evens kick FAST for time with boards
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for our meet on Feb. 10. Have a great day!
1:00 rest
4 x 125 @ :15 rest- 50 6k/3s free drill, 75 drill/drill/kick by 25's in primary stroke NO FREE
6 x 50 drill/swim by 25's in 4th best stroke @ 1:00
1 x 400- kick/swim by 50's- kick is neg split on back (UDK's past flags), swim is choice
1:00 rest
4 sets of:
1 x 450 swim free with shnorkels- odd 50's cruise, even 50's at pace @ 7:00
1 x 300 swim free (no shnorkel), descend 1-2's- #2 & 4 are FAST
1:00 rest between sets, check HR
Until 6:00 p.m., finish up with...
100's swim @ 1:50 with shnorlels- odds at pace (pick one), evens kick FAST for time with boards
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for our meet on Feb. 10. Have a great day!
Monday Morning, January 29, 2018- AM Jr. Gold @ :CM
1 x 600- 300 swim free, 300 reverse IM- odd 100's drill, evens kick
1:00 rest
4 x 125 @ :15 rest- 50 6k/3s free drill, 75 drill/drill/kick by 25's in primary stroke NO FREE
6 x 50 drill/swim by 25's in 4th best stroke
1 x 400- kick/swim by 50's- kick is neg split on back (UDK's past flags), swim is choice
1:00 rest
Quick talk about the meet
IMX'ers: 30/20/10
Everybody else, 4 sets of:
1 x 450 swim free with shnorkels- odd 50's cruise, even 50's at pace
1 x 300 swim free FAST, descend 1-2's
Until 7:15 a.m., finish up with...
100's swim@ 1:40 with shnorlels- odds at pace (pick one), evens kick FAST for time with boards
100 easy drill before you get out. Do an excellent job in school today & get excited for our meet on Feb. 10. Have a great day!
1:00 rest
4 x 125 @ :15 rest- 50 6k/3s free drill, 75 drill/drill/kick by 25's in primary stroke NO FREE
6 x 50 drill/swim by 25's in 4th best stroke
1 x 400- kick/swim by 50's- kick is neg split on back (UDK's past flags), swim is choice
1:00 rest
Quick talk about the meet
IMX'ers: 30/20/10
Everybody else, 4 sets of:
1 x 450 swim free with shnorkels- odd 50's cruise, even 50's at pace
1 x 300 swim free FAST, descend 1-2's
Until 7:15 a.m., finish up with...
100's swim@ 1:40 with shnorlels- odds at pace (pick one), evens kick FAST for time with boards
100 easy drill before you get out. Do an excellent job in school today & get excited for our meet on Feb. 10. Have a great day!
Sunday, January 28, 2018- Combined Jr. Gold @ IL
1 x 600- 300 swim free, 200 reverse IM, 100 kick on back
1:00 rest
3 sets of:
3 x 50 drill/swim by 25's @ 1:00
4 x 25 kick FAST w/boards @ :45 (2nd set on back @ :35, 3rd set @ :25 with boards)
No rest between sets; 1st set is free, 2nd is primary, 3rd set is choice
After 3rd set,
1 x 300- 50 kick neg split on back (4 UDK), 50 drill/swim by 25's primary stroke NO FREE, swim is FAD
1:00 rest
12 x 100 @ 1:35 (or @ 1:45)
odds- all kick on back/with boards by 50's
evens- 25 swim primary build to FAST turn, 50 swim free br 3/5 build to FAST turns, 25 kick on back FAST
1:00 rest, check HR
Talk about head position on starts & breakouts
Work on 25's from a dive on holding head position through the breakout
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. Have a great day!
1:00 rest
3 sets of:
3 x 50 drill/swim by 25's @ 1:00
4 x 25 kick FAST w/boards @ :45 (2nd set on back @ :35, 3rd set @ :25 with boards)
No rest between sets; 1st set is free, 2nd is primary, 3rd set is choice
After 3rd set,
1 x 300- 50 kick neg split on back (4 UDK), 50 drill/swim by 25's primary stroke NO FREE, swim is FAD
1:00 rest
12 x 100 @ 1:35 (or @ 1:45)
odds- all kick on back/with boards by 50's
evens- 25 swim primary build to FAST turn, 50 swim free br 3/5 build to FAST turns, 25 kick on back FAST
1:00 rest, check HR
Talk about head position on starts & breakouts
Work on 25's from a dive on holding head position through the breakout
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. Have a great day!
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