1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
4 x 100 @ 2:15- (different dolphin kick drills off each 50) 50 catchup free drill, 50 choice drill in primary stroke NO FREE
6 x 150 @ 3:15- 25 free drill choice, 25 swim free with FAST turn & breakout; middle 50 same, but in primary stroke, last 50 kick on back build to FAST
8 x 50- odds fast breakout & swim (15M), then drill (same stroke) for 35M @ 1:00; evens- kick FAST/easy by 15/35; 25/25; 35/15, then #8 all FAST
6 sets of:
4 x 50 kick with boards @ 1:10 (#3 @ :55)
2 x 50 kick on back @ 1:00- big UDK's off each wall
2 x 50 kick with boards desc 1-2 to FAST @ 1:15
After even sets:
#2- 200 swim free br 3 BIG neg split
#4- 200 swim in primary stroke NO FREE, BIG neg split
#6- 200 kick all out FAST for time
1:00 rest after each 200, check HR
Until we have to take the lanelines out, finish up with...
"Out & backs" in 4th best stroke @ :45- all FAST with forward ss at 15M mark (every other set of 4 can be free); these are swim out, kick back
100 easy drill before you get out to help with lanelines. Do an excellent job in school today & get excited for the long weekend. Have a great day!
Wednesday, August 29, 2018
Tuesday, August 28, 2018
Tuesday, August 28, 2018- Jr. Gold AM @ BL (written for LCM)
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick on back- by 25's
1:00 rest
2 sets of (1st set with fins):
Dolphin kick drills-
Body position kick ("BPK")
Fish Drill ("Fish")
Guppy Drill ("Guppy")
After 2nd set...
3 x 300 kick on back (middle 100 is always IM kick by 25's with boards) desc 1-3 @ 6:00
1:00 rest, check HR
6 sets of:
4 x 50 kick with boards @ 1:10 (#3 @ :55)
2 x 50 kick on back @ 1:00- big UDK's off each wall
2 x 50 kick with boards desc 1-2 to FAST @ 1:15
After even sets:
#2- 200 swim free br 3 BIG neg split
#4- 200 swim in primary stroke NO FREE, BIG neg split
#6- 200 kick all out FAST for time
1:00 rest after each 200, check HR
Until we have to take the lanelines out, finish up with...
"Out & backs" in 4th best stroke @ :45- all FAST with forward ss at 15M mark (every other set of 4 can be free); these are swim out, kick back
100 easy drill before we help take the lanelines out. Do an excellent job in school today and drink plenty of water. Have a great day!
1:00 rest
2 sets of (1st set with fins):
Dolphin kick drills-
Body position kick ("BPK")
Fish Drill ("Fish")
Guppy Drill ("Guppy")
After 2nd set...
3 x 300 kick on back (middle 100 is always IM kick by 25's with boards) desc 1-3 @ 6:00
1:00 rest, check HR
6 sets of:
4 x 50 kick with boards @ 1:10 (#3 @ :55)
2 x 50 kick on back @ 1:00- big UDK's off each wall
2 x 50 kick with boards desc 1-2 to FAST @ 1:15
After even sets:
#2- 200 swim free br 3 BIG neg split
#4- 200 swim in primary stroke NO FREE, BIG neg split
#6- 200 kick all out FAST for time
1:00 rest after each 200, check HR
Until we have to take the lanelines out, finish up with...
"Out & backs" in 4th best stroke @ :45- all FAST with forward ss at 15M mark (every other set of 4 can be free); these are swim out, kick back
100 easy drill before we help take the lanelines out. Do an excellent job in school today and drink plenty of water. Have a great day!
Monday, August 27, 2018
Monday Morning, August 27, 2018- AM Jr. Gold @ BL (written for LCM)
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 25's
1:00 rest
With fins:
6 x 150 @ :10 rest- ra2la2 free/2dolph kicks 1 pull breast drill/dolph kick on side- face clock, by 50's
:30 rest, take fins off...
3 x 100 @ 2:10- catchup free/kick on back (UDK) by 50's
3 x 100 @ 2:10- fist free br 3/ 2 kicks 1 pull breast drill by 50's
3 x 100 @ 1:50- swim free br 3/breast by 50's
3 x 100 swim/kick breast by 50's @ 2:10, desc 1-3 to what you can
1:00 rest, check HR
5 sets of (even sets are breaststroke):
2 x 50 kick with boards IM order by 25's @ 1:10
1 x 100 kick on back neg split @ 2:15- focus on UDK past flags
No rest between sets, check HR after each 100
Until you have to get out, finish up with...
3 x 100 swim free with shnorkels @ :15 rest, desc 1-3
1 x 100 kick with boards & shnorkels choice/dolphin kick by 50's, get time
100 easy drill before you get out to help with lanelines. Drink plenty of water today, wear your sunscreen & do an excellent job in school. Have a great day!
1:00 rest
With fins:
6 x 150 @ :10 rest- ra2la2 free/2dolph kicks 1 pull breast drill/dolph kick on side- face clock, by 50's
:30 rest, take fins off...
3 x 100 @ 2:10- catchup free/kick on back (UDK) by 50's
3 x 100 @ 2:10- fist free br 3/ 2 kicks 1 pull breast drill by 50's
3 x 100 @ 1:50- swim free br 3/breast by 50's
3 x 100 swim/kick breast by 50's @ 2:10, desc 1-3 to what you can
1:00 rest, check HR
5 sets of (even sets are breaststroke):
2 x 50 kick with boards IM order by 25's @ 1:10
1 x 100 kick on back neg split @ 2:15- focus on UDK past flags
No rest between sets, check HR after each 100
Until you have to get out, finish up with...
3 x 100 swim free with shnorkels @ :15 rest, desc 1-3
1 x 100 kick with boards & shnorkels choice/dolphin kick by 50's, get time
100 easy drill before you get out to help with lanelines. Drink plenty of water today, wear your sunscreen & do an excellent job in school. Have a great day!
Saturday, August 25, 2018
Sunday, August 26, 2018- OW (written for SCY)
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 choice kick on back (UDK past flags!)
1:00 rest
2 sets of:
3 x 125 @ 2:15- 50 ra2 la2 free drill, then 75 drill/drill/kick on back (build); NO FREE on last 75
1 x 75 swim/kick/swim by 25's @ 1:10- same stroke as last 75 of 125's
No rest between sets, check HR after 2nd set, then 1:00 rest
15 x 50 swim (br3)/NO FREE by 25's @ :50, except #'s 3, 6, 9, 12 & 15 are swim/kick choice @ :50
:30 rest to check HR, then...
3 x 450 as follows, all @ :20 rest- desc 1-3 to something juicy
150 swim free br 3
150 swim IM (50 of each stroke- IM style)
150 kick on back- focus on UDK past flags
1:00 rest, check HR
For the following 100's, if you need to go the 1st round of 5 @ 1:35/1:45 & 1:15, okay- but after that try to ramp it up to the intervals given.
20 x 100 in sets of 5:
1 x 100 swim 25 breast/75 free (br 3) @ 1:30
1 x 100 swim 50/50 @ 1:30
1 x 100 swim 75/25 @ 1:30
1 x 100 swim/kick breast by 50's @ 1:40
1 x 100 swim free br 3 @ 1:10
1:00 rest after 1st & 3rd sets, check HR
100 easy drill/skulling by 25's before you get out. Do an excellent job with your HW today- make sure you're ready for the week ahead at school. Tomorrow morning at Broadlands (5:30 a.m.,)- I can't wait. Have a great day & be sure to thank your parents for getting you to the pool today.
1:00 rest
2 sets of:
3 x 125 @ 2:15- 50 ra2 la2 free drill, then 75 drill/drill/kick on back (build); NO FREE on last 75
1 x 75 swim/kick/swim by 25's @ 1:10- same stroke as last 75 of 125's
No rest between sets, check HR after 2nd set, then 1:00 rest
15 x 50 swim (br3)/NO FREE by 25's @ :50, except #'s 3, 6, 9, 12 & 15 are swim/kick choice @ :50
:30 rest to check HR, then...
3 x 450 as follows, all @ :20 rest- desc 1-3 to something juicy
150 swim free br 3
150 swim IM (50 of each stroke- IM style)
150 kick on back- focus on UDK past flags
1:00 rest, check HR
For the following 100's, if you need to go the 1st round of 5 @ 1:35/1:45 & 1:15, okay- but after that try to ramp it up to the intervals given.
20 x 100 in sets of 5:
1 x 100 swim 25 breast/75 free (br 3) @ 1:30
1 x 100 swim 50/50 @ 1:30
1 x 100 swim 75/25 @ 1:30
1 x 100 swim/kick breast by 50's @ 1:40
1 x 100 swim free br 3 @ 1:10
1:00 rest after 1st & 3rd sets, check HR
100 easy drill/skulling by 25's before you get out. Do an excellent job with your HW today- make sure you're ready for the week ahead at school. Tomorrow morning at Broadlands (5:30 a.m.,)- I can't wait. Have a great day & be sure to thank your parents for getting you to the pool today.
Saturday, August 25, 2018- OW (written for SCY)
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is skulling, drill, drill, kick- by 25's
1:00 rest
3 sets of:
2 x 125 @ 2:15- 50 ra2 la2 free drill (fist drill in 2nd set), 75 drill/kick/drill by 25's in 4th best stroke NO FREE
3 x 50 swim/kick by 25's @ :55 in 4th best stroke (NO FREE), except 2nd & 3rd sets @ :50- 3rd set is all kick with boards- hustle to make the interval
No rest between sets.
1:00 rest after 3rd set, check HR
12 x 200 as follows:
1-2, free kick on back, except 3rd 50 is breast kick with boards, desc 1-2 @ 3:30- focus on UDK, snap feet
#3- all kick with boards, 100 IM, 100 breast- all FAST @ 3:30
4-5, 100 choice kick on back, 100 IM kick with boards, @ 3:15- hustle to make this interval! (UDK!)
:15 extra rest, get your mind right...
#6- all kick on back (50 free, 50 NO FREE) FAST- focus on UDK to 10 yards off each wall, @ 3:30
7-8, choice kick with boards, except 3rd 50 is FAST free kick on back- @ 3:30
#9- BROKEN KICK: 4 x 50 kick FAST @ :10 rest- 1st 3 x 50 with boards (choice/free by 25's), last 50 choice on back, all @ 4:00
10-11, kick 100 with boards, 100 on back- go fly kick/choice kick by 25's for the entire 200, @ 3:30
:30 extra rest, get ready
#12- 200 kick FAST for time with boards- 100 fly kick, 100 breast kick
1:00 rest check HR
Finish up with...
15 x 50 in sets of 5 as follows:
1-2, swim IM order by 25's with FAST turns @ :55
#3- swim free/kick free on back by 25's @ :40
4&5- drill/skulling by 25's @ :10 rest
Check HR after each round of 5 before starting the next round of 5
Do an excellent job with your HW this weekend, start thinking about some goals for the upcoming year. Tomorrow will be some juicy interval training, including that set of 100's I told you about on Thursday. Thank your parents for getting you to the pool for workout. Have a great day!
1:00 rest
3 sets of:
2 x 125 @ 2:15- 50 ra2 la2 free drill (fist drill in 2nd set), 75 drill/kick/drill by 25's in 4th best stroke NO FREE
3 x 50 swim/kick by 25's @ :55 in 4th best stroke (NO FREE), except 2nd & 3rd sets @ :50- 3rd set is all kick with boards- hustle to make the interval
No rest between sets.
1:00 rest after 3rd set, check HR
12 x 200 as follows:
1-2, free kick on back, except 3rd 50 is breast kick with boards, desc 1-2 @ 3:30- focus on UDK, snap feet
#3- all kick with boards, 100 IM, 100 breast- all FAST @ 3:30
4-5, 100 choice kick on back, 100 IM kick with boards, @ 3:15- hustle to make this interval! (UDK!)
:15 extra rest, get your mind right...
#6- all kick on back (50 free, 50 NO FREE) FAST- focus on UDK to 10 yards off each wall, @ 3:30
7-8, choice kick with boards, except 3rd 50 is FAST free kick on back- @ 3:30
#9- BROKEN KICK: 4 x 50 kick FAST @ :10 rest- 1st 3 x 50 with boards (choice/free by 25's), last 50 choice on back, all @ 4:00
10-11, kick 100 with boards, 100 on back- go fly kick/choice kick by 25's for the entire 200, @ 3:30
:30 extra rest, get ready
#12- 200 kick FAST for time with boards- 100 fly kick, 100 breast kick
1:00 rest check HR
Finish up with...
15 x 50 in sets of 5 as follows:
1-2, swim IM order by 25's with FAST turns @ :55
#3- swim free/kick free on back by 25's @ :40
4&5- drill/skulling by 25's @ :10 rest
Check HR after each round of 5 before starting the next round of 5
Do an excellent job with your HW this weekend, start thinking about some goals for the upcoming year. Tomorrow will be some juicy interval training, including that set of 100's I told you about on Thursday. Thank your parents for getting you to the pool for workout. Have a great day!
Friday, August 24, 2018
Friday, August 24, 2018- OW (written for SCY)
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling, by 25's
1:00 rest
2 sets of:
6 x 50 @ 1:00- odds drill/kick by 25's, evens swim/kick by 25's- focus on UDK's off the wall
4 x 75 @ 1:20- 25 fist free br 3 (NO FREE in 2nd set), 50 kick easy/FAST by 25's free (no free in 2nd set)
1 x 200- swim/kick by 50's, 2nd 100 faster than 1st 100- go free in 1st set, NO FREE in 2nd set
:30 rest after 1st set, check HR & get right into 2nd set.
1:00 rest after 2nd set, check HR again
With boards where noted:
6 x 100-
odds- 25 dolphin kick with boards, 75 swim back @ 1:30
evens- 75 swim breast, 25 kick free with boards @ 1:40
8 x 75 swim-
odds- swim 50 fly/back, 25 breast kick with boards @ 1:15
evens- 25 breast kick with boards, 50 swim free br 3/5 by 25's @ 1:05
:30 rest, check HR, then...
3 sets of:
3 x 150 swim choice (same stroke for all 3, but can be different by round) @ 2:00 free, 2:15 IM or choice (neg split each 150, desc 1-3 to what you can; IM can be 2 x 75)
5 x 50 kick @ :55 with boards (1st set); 2nd set on back, 3rd set with boards- 2nd & 3rd set @ :50
:30 rest between sets, check HR
100 easy drill before you get out. Do an excellent job with your HW this weekend, get excited for LCM next week. Have a great day!
1:00 rest
2 sets of:
6 x 50 @ 1:00- odds drill/kick by 25's, evens swim/kick by 25's- focus on UDK's off the wall
4 x 75 @ 1:20- 25 fist free br 3 (NO FREE in 2nd set), 50 kick easy/FAST by 25's free (no free in 2nd set)
1 x 200- swim/kick by 50's, 2nd 100 faster than 1st 100- go free in 1st set, NO FREE in 2nd set
:30 rest after 1st set, check HR & get right into 2nd set.
1:00 rest after 2nd set, check HR again
With boards where noted:
6 x 100-
odds- 25 dolphin kick with boards, 75 swim back @ 1:30
evens- 75 swim breast, 25 kick free with boards @ 1:40
8 x 75 swim-
odds- swim 50 fly/back, 25 breast kick with boards @ 1:15
evens- 25 breast kick with boards, 50 swim free br 3/5 by 25's @ 1:05
:30 rest, check HR, then...
3 sets of:
3 x 150 swim choice (same stroke for all 3, but can be different by round) @ 2:00 free, 2:15 IM or choice (neg split each 150, desc 1-3 to what you can; IM can be 2 x 75)
5 x 50 kick @ :55 with boards (1st set); 2nd set on back, 3rd set with boards- 2nd & 3rd set @ :50
:30 rest between sets, check HR
100 easy drill before you get out. Do an excellent job with your HW this weekend, get excited for LCM next week. Have a great day!
Thursday, August 23, 2018
Thursday, August 23, 2018- OW (written for SCY)
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 25's
1:00 rest
4 x 75 @ :10 rest- 25 choice skulling, 25 ra2 la2 free drill, 25 body position kick ("bpk")
9 x 100 as follows:
1-2, 50 drill/swim- build swim to FAST turn, then 50 kick- all @ 1:45
#3- all kick, 50 breast 50 free- get time & desc 1-3 (2nd round on back, 1st & 3rd with boards)
Check HR after #9, then...
5 x 200 kick @ :20 rest- 100 on back (choice- focus on UDK), 100 IM with boards; desc 1-5
1:00 rest, check HR again
With fins:
16 x 25 drill- breaststroke; 1&2 are choice drill, 3&4 are 2 dolph kicks 1 pull (focus on insweep closer to surface)
Take fins off & finish up with...
20 x 100 in sets of 5:
1 x 100 swim 25 breast/75 free (br 3) @ 1:30
1 x 100 swim 50/50 @ 1:30
1 x 100 swim 75/25 @ 1:30
1 x 100 swim/kick breast by 50's @ 1:40
1 x 100 swim free br 3 @ 1:10
1:00 rest after 1st & 3rd sets, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight- don't blow it off just because it's the first day- establish good habits early on in the year and you'll make it easier for you to be successful. Have a great day!
1:00 rest
4 x 75 @ :10 rest- 25 choice skulling, 25 ra2 la2 free drill, 25 body position kick ("bpk")
9 x 100 as follows:
1-2, 50 drill/swim- build swim to FAST turn, then 50 kick- all @ 1:45
#3- all kick, 50 breast 50 free- get time & desc 1-3 (2nd round on back, 1st & 3rd with boards)
Check HR after #9, then...
5 x 200 kick @ :20 rest- 100 on back (choice- focus on UDK), 100 IM with boards; desc 1-5
1:00 rest, check HR again
With fins:
16 x 25 drill- breaststroke; 1&2 are choice drill, 3&4 are 2 dolph kicks 1 pull (focus on insweep closer to surface)
Take fins off & finish up with...
20 x 100 in sets of 5:
1 x 100 swim 25 breast/75 free (br 3) @ 1:30
1 x 100 swim 50/50 @ 1:30
1 x 100 swim 75/25 @ 1:30
1 x 100 swim/kick breast by 50's @ 1:40
1 x 100 swim free br 3 @ 1:10
1:00 rest after 1st & 3rd sets, check HR
100 easy drill before you get out. Do an excellent job with your HW tonight- don't blow it off just because it's the first day- establish good habits early on in the year and you'll make it easier for you to be successful. Have a great day!
Subscribe to:
Posts (Atom)