Meet warmup, then...
RACE DAY!!!
4 x 100 @ 6:00/5 x 100 easy swim free @ 1:30
4 x 50 @ 3:00/4 x 100 swim free @ 1:30
4 x 25 walk back/3 x 100 swim free @ 1:30
Do an excellent job in school today and get excited to race next weekend. Have a great day!
Friday, November 30, 2018
Thursday, November 29, 2018
Thursday Afternoon, November 29, 2018- PM Jr. Gold, Sr. Silver & Sr. Gold
Jr. Gold-
Meet Warmup, then...
RACE DAY!!!
4 rounds of:
1 x 100 swim RACE from a dive @ 2:15- get time
1 x 75 kick RACE with boards- best your time from the 100
1 round primary stroke, 1 round free, 1 round IM, 1 round choice
Sr. Gold & Sr. Silver-
900- 200 drill/kick by 50's, then 100 swim (build)/skulling by 25's- 300 free, 300 primary, 300 choice
Warmup "as you feel" for 15-20 mins, then...
With fins:
3 sets of-
3 x 150 swim desc 1-3 to all out FAST @ 2:40
1 x 150 kick FAST for time, can you be better than your 200 Free best time?
Work on starts until 7:30 p.m.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for RACE DAY tomorrow. Have a great day!
Meet Warmup, then...
RACE DAY!!!
4 rounds of:
1 x 100 swim RACE from a dive @ 2:15- get time
1 x 75 kick RACE with boards- best your time from the 100
1 round primary stroke, 1 round free, 1 round IM, 1 round choice
Sr. Gold & Sr. Silver-
900- 200 drill/kick by 50's, then 100 swim (build)/skulling by 25's- 300 free, 300 primary, 300 choice
Warmup "as you feel" for 15-20 mins, then...
With fins:
3 sets of-
3 x 150 swim desc 1-3 to all out FAST @ 2:40
1 x 150 kick FAST for time, can you be better than your 200 Free best time?
Work on starts until 7:30 p.m.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for RACE DAY tomorrow. Have a great day!
Thursday Morning, November 29, 2018- Sr. G/Sr. S/Jr. G @ DS
1 x 600- 300/300- mix up the IM, but include some kicking
1:00 rest
8 x 25 @ :40- odds are bps, evens choice drill in primary stroke
8 x 100 @ 1:45- odds are swim build/drill by 25's, evens are swim/forward ss/kick by 12.5 (50), then 50 kick
8 x 25 odd swim build to a FAST TURN, evens 15/10
1:00 rest, check HR
Jr. Gold-
22 x 50 as follows:
3- swim IM order by 25's
5- swim/kick by 25's in primary stroke, except evens are 4th best stroke (NO FREE here)
3- all kick on back, focus on small FAST UDK'S and EXPLOSIVE breakouts
First round of 11 @ :50, second round @ :45
1:00 rest after #22, check HR
12 x 100 kick as follows:
Odds- 25 kick FAST with boards, 50 kick on back with FAST UDK's, then 25 kick FAST breast kick with boards- all @ 2:00, but hold under 1:40
Evens- BROKEN KICK FAST FOR TIME: 25/50/25, all @ :10 rest (all @ 2:30), with boards
Check HR after each 100
With fins, finish up with...
24 x 25 @ :40 in sets of 4- the usual
Sr. Silver-
8 sets of:
1 x 75 drill/swim FAST/drill by 25's @ 1:20
1 x 75 swim FAST/drill/swim FAST by 25's @ 1:20
1 x 50 drill @ 1:00
1 x 75 swim all out FAST for time @ 1:20
3 rounds primary stroke (NO FREE), 3 rounds free, 2 rounds IM
With fins, finish up with...
24 x 25 @ :40 in sets of 4- the usual
Sr. Gold-
11 x 50 (3 swim IM order, 5 swim/kick primary or 4th best stroke, and 3 all kick on back) @ :50
2 times: 2 x 125 swim free @ 1:30, 1 x 200 swim free @ 2:30
11 x 50- as above @ :50
2 times: 2 x 125 swim free @ 1:30, 1 x 300 swim free @ 3:30
11 x 50- as above, but @ :45
2 times: 2 x 125 swim free @ 1:30, 1 x 400 swim free @ 4:30
1:00 rest, check HR, then...
11 x 50- as above, @ :40!&$!!?!
1:00 rest, check HR
If there is time, finish up with 25's with fins @ :40 in sets of 4- the usual
War down at least a 150 before you get out. Do an excellent job in school today and get excited to race this weekend or next. Have a great day!
1:00 rest
8 x 25 @ :40- odds are bps, evens choice drill in primary stroke
8 x 100 @ 1:45- odds are swim build/drill by 25's, evens are swim/forward ss/kick by 12.5 (50), then 50 kick
8 x 25 odd swim build to a FAST TURN, evens 15/10
1:00 rest, check HR
Jr. Gold-
22 x 50 as follows:
3- swim IM order by 25's
5- swim/kick by 25's in primary stroke, except evens are 4th best stroke (NO FREE here)
3- all kick on back, focus on small FAST UDK'S and EXPLOSIVE breakouts
First round of 11 @ :50, second round @ :45
1:00 rest after #22, check HR
12 x 100 kick as follows:
Odds- 25 kick FAST with boards, 50 kick on back with FAST UDK's, then 25 kick FAST breast kick with boards- all @ 2:00, but hold under 1:40
Evens- BROKEN KICK FAST FOR TIME: 25/50/25, all @ :10 rest (all @ 2:30), with boards
Check HR after each 100
With fins, finish up with...
24 x 25 @ :40 in sets of 4- the usual
Sr. Silver-
8 sets of:
1 x 75 drill/swim FAST/drill by 25's @ 1:20
1 x 75 swim FAST/drill/swim FAST by 25's @ 1:20
1 x 50 drill @ 1:00
1 x 75 swim all out FAST for time @ 1:20
3 rounds primary stroke (NO FREE), 3 rounds free, 2 rounds IM
With fins, finish up with...
24 x 25 @ :40 in sets of 4- the usual
Sr. Gold-
11 x 50 (3 swim IM order, 5 swim/kick primary or 4th best stroke, and 3 all kick on back) @ :50
2 times: 2 x 125 swim free @ 1:30, 1 x 200 swim free @ 2:30
11 x 50- as above @ :50
2 times: 2 x 125 swim free @ 1:30, 1 x 300 swim free @ 3:30
11 x 50- as above, but @ :45
2 times: 2 x 125 swim free @ 1:30, 1 x 400 swim free @ 4:30
1:00 rest, check HR, then...
11 x 50- as above, @ :40!&$!!?!
1:00 rest, check HR
If there is time, finish up with 25's with fins @ :40 in sets of 4- the usual
War down at least a 150 before you get out. Do an excellent job in school today and get excited to race this weekend or next. Have a great day!
Wednesday Afternoon, November 28, 2018- Jr. Gold @ DS
1 x 600- 300/300
1:00 rest
Breaststroke drilling with fins (50's & 75's), then...
12 x 100 kick from AM group:
Odds- 25 kick FAST with boards, 50 kick on back, focus on FAST UDK, last 25 breast kick FAST with boards, all @ 2:00
Evens- BROKEN 100 kick FAST with boards, 25/50/25 @ :10 rest, all @ 2:30
With fins again until 6:30, finish up with...
24 x 25 @ :40- the usual
Do an excellent job with your HW tonight and get excited to race this weekend or next. RACE DAY tomorrow, be ready. Have a great day!
1:00 rest
Breaststroke drilling with fins (50's & 75's), then...
12 x 100 kick from AM group:
Odds- 25 kick FAST with boards, 50 kick on back, focus on FAST UDK, last 25 breast kick FAST with boards, all @ 2:00
Evens- BROKEN 100 kick FAST with boards, 25/50/25 @ :10 rest, all @ 2:30
With fins again until 6:30, finish up with...
24 x 25 @ :40- the usual
Do an excellent job with your HW tonight and get excited to race this weekend or next. RACE DAY tomorrow, be ready. Have a great day!
Wednesday, November 28, 2018
Wednesday Morning, November 28, 2018- Sr. Silver @ Dulles South
1 x 600- 300 swim freestyle, 300 reverse IM drill
1:00 rest
16 x 25 @ :40-
1-2, freestyle drill (4th best NO FREE last 2 rounds)
3- "fish" dolphin kick drill
4- FAST dolphin kick off the wal to 8y, then choice kick
4 x 200 IM @ 3:30-
Each 50 is swim to a FAST TURN, then drill, except...
1st 200 the last 50 is kick FAST ON BACK free
2nd 200 the 3rd 50 is KICK FAST ON BACK breast
3rd 200 is 2nd 50 free
Last 200 is FAST Dolphin kick on back
1:00 rest, check HR
With fins (paddles for middle 3, paddles option for last 3):
9 x 100 @ 1:40 breast pull with dolphins kick & flip turns, desc 1-3 to something JUICY- work on pressing out & sweeping in
1:00 rest, check HR
With boards:
12 x 100 as follows-
Odds- 25 kick build with boards, 50 kick FAST on back (UDK), last 25 kick FAST w/boards, @ 1:40
:20 extra rest
Evens-
BROKEN KICK WITH BOARDS: 25/50/25, all @ :10 rest, all @ 2:30
Check HR throughput.
Finish up with your choice...
Kicking relays:
Straight 150 vs. 3 x 50 relay,
OR.....
Straight 200 kick FAST FOR TIME
Easy 100 drill before you get out. Do an excellent job in school today, get excited to race this weekend. Back here tonight for Round 2. Have a great!
1:00 rest
16 x 25 @ :40-
1-2, freestyle drill (4th best NO FREE last 2 rounds)
3- "fish" dolphin kick drill
4- FAST dolphin kick off the wal to 8y, then choice kick
4 x 200 IM @ 3:30-
Each 50 is swim to a FAST TURN, then drill, except...
1st 200 the last 50 is kick FAST ON BACK free
2nd 200 the 3rd 50 is KICK FAST ON BACK breast
3rd 200 is 2nd 50 free
Last 200 is FAST Dolphin kick on back
1:00 rest, check HR
With fins (paddles for middle 3, paddles option for last 3):
9 x 100 @ 1:40 breast pull with dolphins kick & flip turns, desc 1-3 to something JUICY- work on pressing out & sweeping in
1:00 rest, check HR
With boards:
12 x 100 as follows-
Odds- 25 kick build with boards, 50 kick FAST on back (UDK), last 25 kick FAST w/boards, @ 1:40
:20 extra rest
Evens-
BROKEN KICK WITH BOARDS: 25/50/25, all @ :10 rest, all @ 2:30
Check HR throughput.
Finish up with your choice...
Kicking relays:
Straight 150 vs. 3 x 50 relay,
OR.....
Straight 200 kick FAST FOR TIME
Easy 100 drill before you get out. Do an excellent job in school today, get excited to race this weekend. Back here tonight for Round 2. Have a great!
Tuesday Afternoon, November 27, 2018- PM Sr. Silver and Sr. Gold
1 x 800- 100 drill/swim primary stroke, 100 kick choice
1:00 rest
As you feel...
About 15 mins warmup on your own
1:00 rest
With 'chutes, 2 sets of:
:20 swim/:20 off for 2 minutes
2 x 50 drill @ 1:00
:30/:20 for 3 rounds
2 x 50 drill @ 1:00
:40/:20 for 3 rounds
100 easy drill choice
1:00 rest between sets, check HR
Finish up with, until 7:30p,
15y sprints from a dive in heats, get times to 15y
1 x 50 swim all out FAST FAD- try to be as FAST to 15y on the way...
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited to race the next couple of weekends. Have a great day!
1:00 rest
As you feel...
About 15 mins warmup on your own
1:00 rest
With 'chutes, 2 sets of:
:20 swim/:20 off for 2 minutes
2 x 50 drill @ 1:00
:30/:20 for 3 rounds
2 x 50 drill @ 1:00
:40/:20 for 3 rounds
100 easy drill choice
1:00 rest between sets, check HR
Finish up with, until 7:30p,
15y sprints from a dive in heats, get times to 15y
1 x 50 swim all out FAST FAD- try to be as FAST to 15y on the way...
100 easy drill before you get out. Do an excellent job with your HW tonight and get excited to race the next couple of weekends. Have a great day!
Tuesday Afternoon, November 27, 2018- PM Jr. Gold @ DS
1 x 600- 300/300
1:00 rest
3 rounds each at bulkhead end, then at DEEP END...
1:00 vertical dolphin kick- :20 each of dolph, breast & free kick
3 streamlined blastoffs from the bottom of the pool
:30 rest between sets
Check HR, then...
3 sets of:
2 x 75 drill/swim/drill by 25's @ 1:20- 1st set free, 2nd set primary stroke, 3rd set is 4th best stroke
1 x 100 kick on back- focus on 4 UDK's off each wall and desc 1-3 @ 1:45
No rest between sets, after 3rd set continue right into...
9 x 50 as follows:
1=2, swim/kick by 25's NO FREE @ :55, desc 1-2
#3- swim free br 3 @ :40
Check HR after #9
LONG SWIM-
4 times through
200 IM swim
200 IM kick- 100 on back, 100 with boards
100 in primary stroke- 25 swim build to FAST turn, 25 drill, hand touch to check clock...50 siwm at RACE PACE
150 easy drill/skulling before you get out. Do an excellent job with your schoolwork tonight and get excited to race the next couple of weekends. Have a great day!
1:00 rest
3 rounds each at bulkhead end, then at DEEP END...
1:00 vertical dolphin kick- :20 each of dolph, breast & free kick
3 streamlined blastoffs from the bottom of the pool
:30 rest between sets
Check HR, then...
3 sets of:
2 x 75 drill/swim/drill by 25's @ 1:20- 1st set free, 2nd set primary stroke, 3rd set is 4th best stroke
1 x 100 kick on back- focus on 4 UDK's off each wall and desc 1-3 @ 1:45
No rest between sets, after 3rd set continue right into...
9 x 50 as follows:
1=2, swim/kick by 25's NO FREE @ :55, desc 1-2
#3- swim free br 3 @ :40
Check HR after #9
LONG SWIM-
4 times through
200 IM swim
200 IM kick- 100 on back, 100 with boards
100 in primary stroke- 25 swim build to FAST turn, 25 drill, hand touch to check clock...50 siwm at RACE PACE
150 easy drill/skulling before you get out. Do an excellent job with your schoolwork tonight and get excited to race the next couple of weekends. Have a great day!
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