Meet Warmup, then...
RACE DAY with the big group!! But first, after your 600...
With fins:
24 x 25 @ :40- the usual "usual," in sets of 4- in honor of this being our last day together here at DS.
Warmdown well before you get out. Do an excellent job in school today and get excited for our TEST SET tomorrow. For those of you racing this weekend at the Distance Meet, warmup well, be sure have plenty of water today, and be aggressive in your races. Have a great day!
Friday, November 2, 2018
Thursday, November 1, 2018
Thursday, November 1, 2018- Combined Jr. Gold @ DS
Meet Warmup, then...
RACE DAY!!!
4 sets of:
BROKEN 100: 50 swim FAST from a dive/:10 rest/25 swim FAST/:10 rest/25 kick FAST with boards- how close can you come to your best SCY 100 time?
Go free, primary (NO FREE), IM, choice (can be kick) by round.
100 easy warmdown before you get out. Do an exxcellent job with your HW tonight and please remind your parents about COFFEE tonight at Panera (6:30-7:30 p.m.). Enjoy your day off tomorrow and have a great day!
RACE DAY!!!
4 sets of:
BROKEN 100: 50 swim FAST from a dive/:10 rest/25 swim FAST/:10 rest/25 kick FAST with boards- how close can you come to your best SCY 100 time?
Go free, primary (NO FREE), IM, choice (can be kick) by round.
100 easy warmdown before you get out. Do an exxcellent job with your HW tonight and please remind your parents about COFFEE tonight at Panera (6:30-7:30 p.m.). Enjoy your day off tomorrow and have a great day!
Thursday Morning, November 1, 2018- AM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
9 x 50 @ 1:00-
2- 3 kicks surf breast drill
1- swim/kick breast by 25's, get time & desc 1-3
12 x 25 @ :40-
2 choice breast drill
2- choice backstroke drill
8 x 75 @ 1:20-
1&2, 50 swim back, 25 swim breast desc 1-2
3&4, 25 swim breast, 50 swim back desc 1-2
1:00 rest, check HR
3 x 75 kick @ 2:00- odds are FAST for time; #2 is 50 on back 25 with boards, smooth
3 x 100 IM @ 1:40 descend to what you can- 75 swim IM, 25 kick free on back
Check HR
3 x 75 kick @ 2:00- odds are BROKEN (50/25, :10 rest), #2 smooth choice
3 x 100 @ 1:40- as above (75 swim 25 kick), your choice
Check HR
3 x 75 kick @ 2:00- odds are BROKEN (3 x 25 @ :10 rest)# 2 smooth choice
3 x 100 @ 1:40- as above, go back/breast/free swim, choice kick on back
Check HR
3 x 75 kick @ 2:00- odds are BROKEN (25/50 @ :10 rest), #2 is choice, smooth
3 x 100 @ 1:40 as above your choice desc 1-3
Check HR
Until 7 a.m., finish up with...
2 x 100 @ 1:45-
1, swim back/breast by 50- IM style
2, swim at free pace- mile/1000/500- pick one
1 x 100 kick FAST for time on back @ 1:30
100 easyd rill before you get out. Do an excellent job with your HW tonight, and please remind your parents about COFFEE tonight at Panera (6:30-7:30 p.m.). Have a great day.
1:00 rest
9 x 50 @ 1:00-
2- 3 kicks surf breast drill
1- swim/kick breast by 25's, get time & desc 1-3
12 x 25 @ :40-
2 choice breast drill
2- choice backstroke drill
8 x 75 @ 1:20-
1&2, 50 swim back, 25 swim breast desc 1-2
3&4, 25 swim breast, 50 swim back desc 1-2
1:00 rest, check HR
3 x 75 kick @ 2:00- odds are FAST for time; #2 is 50 on back 25 with boards, smooth
3 x 100 IM @ 1:40 descend to what you can- 75 swim IM, 25 kick free on back
Check HR
3 x 75 kick @ 2:00- odds are BROKEN (50/25, :10 rest), #2 smooth choice
3 x 100 @ 1:40- as above (75 swim 25 kick), your choice
Check HR
3 x 75 kick @ 2:00- odds are BROKEN (3 x 25 @ :10 rest)# 2 smooth choice
3 x 100 @ 1:40- as above, go back/breast/free swim, choice kick on back
Check HR
3 x 75 kick @ 2:00- odds are BROKEN (25/50 @ :10 rest), #2 is choice, smooth
3 x 100 @ 1:40 as above your choice desc 1-3
Check HR
Until 7 a.m., finish up with...
2 x 100 @ 1:45-
1, swim back/breast by 50- IM style
2, swim at free pace- mile/1000/500- pick one
1 x 100 kick FAST for time on back @ 1:30
100 easyd rill before you get out. Do an excellent job with your HW tonight, and please remind your parents about COFFEE tonight at Panera (6:30-7:30 p.m.). Have a great day.
Wednesday, October 31, 2018
Wednesday, October 31, 2018- PM Jr. Gold @ DS
Lucas was the only one who showed up to workout (Kaitlyn was excused), and he did a great job!
Some 75's & 50's kicking, then finished up with some juicy 50's:
2 x 50 swimIM order by 25's
2 x 50 swim free neg split (and desc 1-2)
2 x 50 kick with boards
Luca went one set @ :55, then one set @ :50, then one set @ :45, went a 50 easy, then one set @ :40!
Great job Lucas, thanks for coming to workout today!
EC
Some 75's & 50's kicking, then finished up with some juicy 50's:
2 x 50 swimIM order by 25's
2 x 50 swim free neg split (and desc 1-2)
2 x 50 kick with boards
Luca went one set @ :55, then one set @ :50, then one set @ :45, went a 50 easy, then one set @ :40!
Great job Lucas, thanks for coming to workout today!
EC
Wednesday Morning, October 31, 2018- AM/PM Sr. Silver @ DS
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back- focus on UDK
1:00 rest
2 sets of, all @ :10 rest
2 x 25 3k surf breast drill
1 x 50 choice breast drill/breast kick on back- by 25's
2 x 50 swim breast (build)/choice drill NO BREAST
Take :30 rest between sets to get your HR
2 sets of:
6 x 75 @ 1:20 WITH FINS, breast pull with dolph kick; desc 1-3 with paddles, 4-6 NO PADDLES
4 x 50 kick breast/free with boards, NO FINS, @ :55 desc 1-4 (@ :50 in 2nd set, make interval)
:30 rest between sets, check HR
One time through...
2 x 75 kick with boards FAST FOR TIME @ 2:00- get times
4 x 75 swim IM @ 1:10 (Lane 4 @ 1:15), go odds fly-back-breast; evens are back-breast-free
2 x 75 kick with boards, BROKEN- 50/25, @ :10 rest, all @ 2:00
4 x 75 swim- as above
2 x 75 kick BROKEN with boards, 3 x 25 @ :10 rest
4 x 75 swim- as above
2 x 75 kick with boards BROKEN- 25/50 @ :10 rest
4 x 75 swim- as above, who can go @ 1:05???
1:00 rest, check HR immediately & OML
Until 7:30 a.m., finish up with...
100's @ 1:45
1- swim back/breast by 50's
2- swim free at dist free Goal Pace (mile, 1000 or 500- but same every round)
3- all kick FAST for time
Check HR at 7:28 a.m.
150 easy drill/skulling by 25's before you get out. Do an excellent job in school today and get excited for your SECOND Halloween Workout tonight. Have a great day!
1:00 rest
2 sets of, all @ :10 rest
2 x 25 3k surf breast drill
1 x 50 choice breast drill/breast kick on back- by 25's
2 x 50 swim breast (build)/choice drill NO BREAST
Take :30 rest between sets to get your HR
2 sets of:
6 x 75 @ 1:20 WITH FINS, breast pull with dolph kick; desc 1-3 with paddles, 4-6 NO PADDLES
4 x 50 kick breast/free with boards, NO FINS, @ :55 desc 1-4 (@ :50 in 2nd set, make interval)
:30 rest between sets, check HR
One time through...
2 x 75 kick with boards FAST FOR TIME @ 2:00- get times
4 x 75 swim IM @ 1:10 (Lane 4 @ 1:15), go odds fly-back-breast; evens are back-breast-free
2 x 75 kick with boards, BROKEN- 50/25, @ :10 rest, all @ 2:00
4 x 75 swim- as above
2 x 75 kick BROKEN with boards, 3 x 25 @ :10 rest
4 x 75 swim- as above
2 x 75 kick with boards BROKEN- 25/50 @ :10 rest
4 x 75 swim- as above, who can go @ 1:05???
1:00 rest, check HR immediately & OML
Until 7:30 a.m., finish up with...
100's @ 1:45
1- swim back/breast by 50's
2- swim free at dist free Goal Pace (mile, 1000 or 500- but same every round)
3- all kick FAST for time
Check HR at 7:28 a.m.
150 easy drill/skulling by 25's before you get out. Do an excellent job in school today and get excited for your SECOND Halloween Workout tonight. Have a great day!
Tuesday, October 30, 2018
Tuesday, October 30, 2018- PM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
6 x 75 @ 1:20- 25 ra2 la2 free drill, 50 choice drill in primary stroke, NO FREE
6 x 25 @ :35 in primary stroke (same stroke as last 50 of 75's)-
odds, swim build to FAST
evens, swim 15 FAST, last 10 drill
:30 rest, check HR, then...
18 x 50 in 3 sets of 6 as follows:
1-3, swim free br 3 @ :50- 1st 25 is 200 set up, 2nd 25 is with your kick
4-6, swim/kick by 25's in primary stroke @ 1:00 (@ :55 in 2nd set, @ :50 in 3rd set)
1:00 rest, check HR
With fins:
Talk about butterfly drills- specifically, head position on the breath
12 x 25 various fly drills @ :35
1:00 rest, take fins off @ check HR
8 x 25 swim fly @ :35-
odds- swim build to FAST
evens- 15 yards swim FAST, last 10 yards drill
I liked the way this worked out!
1:00 rest, check HR
4 sets of:
2 x 75 kick with boards @ 1:25, desc 1-2 to FAST
1 x 100 kick on back @ 1:25
1:00 rest after 3rd set, check HR
If there is time, 4 x sets of:
2 x 50 swim in primary stroke desc 1-2 to FASTER than 200 GP @ :55
1 x 75 swim IM @ :55 (NO FREE)
1:00 rest after 4th set, check HR
1 x 600 swim back or swim/pull free (free can be with paddles & shnorkel; NO PADDLES ON BACKSTROKE), desc 200's 1-3 to what you can- hand touch at 400, okay
1:00 rest, check HR
100 easy drill before you get out today. Remember what we talked about today, and please remind your parents about Coffee on Thursday Night. Have a great day!
1:00 rest
6 x 75 @ 1:20- 25 ra2 la2 free drill, 50 choice drill in primary stroke, NO FREE
6 x 25 @ :35 in primary stroke (same stroke as last 50 of 75's)-
odds, swim build to FAST
evens, swim 15 FAST, last 10 drill
:30 rest, check HR, then...
18 x 50 in 3 sets of 6 as follows:
1-3, swim free br 3 @ :50- 1st 25 is 200 set up, 2nd 25 is with your kick
4-6, swim/kick by 25's in primary stroke @ 1:00 (@ :55 in 2nd set, @ :50 in 3rd set)
1:00 rest, check HR
With fins:
Talk about butterfly drills- specifically, head position on the breath
12 x 25 various fly drills @ :35
1:00 rest, take fins off @ check HR
8 x 25 swim fly @ :35-
odds- swim build to FAST
evens- 15 yards swim FAST, last 10 yards drill
I liked the way this worked out!
1:00 rest, check HR
4 sets of:
2 x 75 kick with boards @ 1:25, desc 1-2 to FAST
1 x 100 kick on back @ 1:25
1:00 rest after 3rd set, check HR
If there is time, 4 x sets of:
2 x 50 swim in primary stroke desc 1-2 to FASTER than 200 GP @ :55
1 x 75 swim IM @ :55 (NO FREE)
1:00 rest after 4th set, check HR
1 x 600 swim back or swim/pull free (free can be with paddles & shnorkel; NO PADDLES ON BACKSTROKE), desc 200's 1-3 to what you can- hand touch at 400, okay
1:00 rest, check HR
100 easy drill before you get out today. Remember what we talked about today, and please remind your parents about Coffee on Thursday Night. Have a great day!
Tuesday Morning, October 30, 2018- AM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
6 x 75 @ 1:20- 25 ra2 la2 free drill, 50 choice drill in primary stroke, NO FREE
6 x 25 @ :35 in primary stroke (same stroke as last 50 of 75's)-
odds, swim build to FAST
evens, swim 15 FAST, last 10 drill
:30 rest, check HR, then...
18 x 50 in 3 sets of 6 as follows:
1-3, swim free br 3 @ :45- 1st 25 is 200 set up, 2nd 25 is with your kick
4-6, swim/kick by 25's in primary stroke @ :55 (@ :50 in 2nd set, @ :45 in 3rd set)
1:00 rest, check HR
2 sets of:
2 x 125 swim IM (100 IM swim, last 25 kick on back) @ 1:45
1 x 150 swim free br 3 @ 1:45
1:00 rest after 2nd set, check HR
3 sets of:
2 x 75 kick with boards @ 1:25, desc 1-2 to FAST
1 x 100 kick on back @ 1:25
1:00 rest after 3rd set, check HR
4 x sets of:
2 x 50 swim in primary stroke desc 1-2 to FASTER than 200 GP @ :55
1 x 75 swim IM @ :55 (NO FREE)
1:00 rest after 4th set, check HR
1 x 600 swim back or swim/pull free (free can be with paddles & shnorkel; NO PADDLES ON BACKSTROKE), desc 200's 1-3 to what you can- hand touch at 400, okay
1:00 rest, check HR
Until 7:00 a.m., finish up with...
100's swim free, all @ 1:40-
1 at mile pace, 1 at 1000 pace, 1 at 500 pace; then...
2/2/2; then...
3/3/3; then...
2/2/2; then...
1/1/1
Check HR
100 easy drill before you get out. Do an excellent job in school today, enjoy your day off tomorrow. Have a great day!
1:00 rest
6 x 75 @ 1:20- 25 ra2 la2 free drill, 50 choice drill in primary stroke, NO FREE
6 x 25 @ :35 in primary stroke (same stroke as last 50 of 75's)-
odds, swim build to FAST
evens, swim 15 FAST, last 10 drill
:30 rest, check HR, then...
18 x 50 in 3 sets of 6 as follows:
1-3, swim free br 3 @ :45- 1st 25 is 200 set up, 2nd 25 is with your kick
4-6, swim/kick by 25's in primary stroke @ :55 (@ :50 in 2nd set, @ :45 in 3rd set)
1:00 rest, check HR
2 sets of:
2 x 125 swim IM (100 IM swim, last 25 kick on back) @ 1:45
1 x 150 swim free br 3 @ 1:45
1:00 rest after 2nd set, check HR
3 sets of:
2 x 75 kick with boards @ 1:25, desc 1-2 to FAST
1 x 100 kick on back @ 1:25
1:00 rest after 3rd set, check HR
4 x sets of:
2 x 50 swim in primary stroke desc 1-2 to FASTER than 200 GP @ :55
1 x 75 swim IM @ :55 (NO FREE)
1:00 rest after 4th set, check HR
1 x 600 swim back or swim/pull free (free can be with paddles & shnorkel; NO PADDLES ON BACKSTROKE), desc 200's 1-3 to what you can- hand touch at 400, okay
1:00 rest, check HR
Until 7:00 a.m., finish up with...
100's swim free, all @ 1:40-
1 at mile pace, 1 at 1000 pace, 1 at 500 pace; then...
2/2/2; then...
3/3/3; then...
2/2/2; then...
1/1/1
Check HR
100 easy drill before you get out. Do an excellent job in school today, enjoy your day off tomorrow. Have a great day!
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