1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is kick on back/drill by 50's
1:00 rest
7 x 200 @ 3:30 as follows:
#3, 5 & 7 are all kick, desc 1-3 to what you can (100 on back w/FAST UDK's, then 100 IM w/boards)
The other 200's are...
50 catchup free drill- steady heady, roll hips evenly & finish stroke
50 choice drill in primary stroke, NO FREE
100 swim/kick on back by 25's- in primary stroke; desc the 50's 1-2
1:00 rest after #7, check HR
Welcome to the first Filthy Kicking Wednesday of May!
6 sets of (always start on the :50)
2 x 50 swim/kick choice by 25's @ :55, desc 1-2 (same stroke for both)
1 x 50 all kick with boards @ :40
2 x 50 swim choice @ :40- you might have to hustle to make the interval, that's okay
:20 extra rest, check HR & get your mind right...
BROKEN 100 kick with boards (Broken 150 in 3rd & 5th sets, 3 x 50 @ :10 rest) as follows:
25/50/25, all @ :10 rest- 25's are choice, 50 is always free
1:00 rest between sets, check your HR & go a 50 easy drill
With fins, finish up with...
150's swim @ 2:40 desc 1-3's to something all out JUICY!
1-3, free
4-6, primary stroke NO FREE
7-9, all kick on back- except middle 50 is with boards
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race at our meet next weekend. Have a great day!
Tuesday, April 30, 2019
Tuesday Evening, April 30, 2019- PM Sr. Silver & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- go drill/drill/swim/kick by 25's
1:00 rest
6 x 75 @ 1:20- 25 kick free head out (build), 50 choice drill (odd 75's free drill, evens primary)
15 x 50 in 3 sets of 5 as follows:
1-2, swim/kick by 25's in primary stroke @ :50, desc 1-2
#3- swim free br3 @ :35
4-5, all kick @ :50, desc 1-2; 1st 50 on back, 2nd 50 with boards
:30 rest after #5, check HR; then last 10 straight through
1:00 rest after #15, check HR
Until 7:30p, rounds of 9 x 100 @ 1:40 as follows:
1-3: 25 kick FAST with boards (get time), 50 swim free at 200 setup (get time), 25 breast kick
4-6, 25 swim FAST in primary stroke (get time), 50 swim free at 200 setup (get time), 25 drill
7-9, all swim free @ tight interval (1:15, 1:10, 1:05)
Check HR after each round of 9, then 75 drill
1:00 rest after each 75 drill
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race next weekend at our meet. Have a great day!
1:00 rest
6 x 75 @ 1:20- 25 kick free head out (build), 50 choice drill (odd 75's free drill, evens primary)
15 x 50 in 3 sets of 5 as follows:
1-2, swim/kick by 25's in primary stroke @ :50, desc 1-2
#3- swim free br3 @ :35
4-5, all kick @ :50, desc 1-2; 1st 50 on back, 2nd 50 with boards
:30 rest after #5, check HR; then last 10 straight through
1:00 rest after #15, check HR
Until 7:30p, rounds of 9 x 100 @ 1:40 as follows:
1-3: 25 kick FAST with boards (get time), 50 swim free at 200 setup (get time), 25 breast kick
4-6, 25 swim FAST in primary stroke (get time), 50 swim free at 200 setup (get time), 25 drill
7-9, all swim free @ tight interval (1:15, 1:10, 1:05)
Check HR after each round of 9, then 75 drill
1:00 rest after each 75 drill
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race next weekend at our meet. Have a great day!
Tuesday Afternoon, April 30, 2019- PM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is drill/drill/swim/kick by 25's
1:00 rest
125's are 25 kick w/boards, 75 drill/swim/drill, last 25 kick on back- UDK's to 8y- all @ 2:10
75's are 25 kick w/boards build, 50 swim free/NO FREE by 25's- all @ 2:10
3 x 125 as above/1 x 75 as above
2/2
1/3
:30 rest, check HR, then...
15 x 50 in 3 sets of 5:
1-2, swim/kick by 25's in primary stroke, desc 1-2 @ :50
#3- all swim free br 3 @ :40
4-5, all kick @ :50, 1st 50 on back, 2nd 50 with boards
:30 rest after #5, then last 10 straight through.
1:00 rest after #15, check HR
LONG SWIM-
3 times through:
100 kick- 50 on back, 50 with boards (same stroke, desc 50's 1-2)
200 swim IM (25 fly, 50 back, 25 breast, desc 1-2)
300 swim/kick by 50's, desc the 100's 1-3 (go free, primary, IM by round)
1:00 rest after 3rd time through, check HR
If there is time...
15m sprints from a dive- go 3 free, 3 NO FREE
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for our meet next weekend. Have a great day!
1:00 rest
125's are 25 kick w/boards, 75 drill/swim/drill, last 25 kick on back- UDK's to 8y- all @ 2:10
75's are 25 kick w/boards build, 50 swim free/NO FREE by 25's- all @ 2:10
3 x 125 as above/1 x 75 as above
2/2
1/3
:30 rest, check HR, then...
15 x 50 in 3 sets of 5:
1-2, swim/kick by 25's in primary stroke, desc 1-2 @ :50
#3- all swim free br 3 @ :40
4-5, all kick @ :50, 1st 50 on back, 2nd 50 with boards
:30 rest after #5, then last 10 straight through.
1:00 rest after #15, check HR
LONG SWIM-
3 times through:
100 kick- 50 on back, 50 with boards (same stroke, desc 50's 1-2)
200 swim IM (25 fly, 50 back, 25 breast, desc 1-2)
300 swim/kick by 50's, desc the 100's 1-3 (go free, primary, IM by round)
1:00 rest after 3rd time through, check HR
If there is time...
15m sprints from a dive- go 3 free, 3 NO FREE
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for our meet next weekend. Have a great day!
Tuesday Morning, April 30, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is skulling, drill/drill/kick by 25's
1:00 rest
125's: 25 kick w/boards, 75 d-s-d FAST turn, 25 kick on back FAST UDK @ 2:10;
75's are 25 kick build w/bouards, 50 swim free/NO FREE by 25's @ 1:10
3 x 125/1 x 75
2 x 125/2 x 75
1 x 125/3 x 75
:30 rest, check HR, then everybody together...
15 x 50 in sets of 5:
1-2, swim/kick in primary stroke desc 1-2 @ :50
#3- swim free br 3 @ :35
4-5, all kick @ :50 (1st 50 on back, 2nd 50 with boards)
:30 rest after #5, check HR; NO REST between 2nd & 3rd sets of 5
Check HR again after 3rd set, then 1:00 rest
Jr. Gold-
LONG SWIM
3 times through:
100 kick (50 on back, 50 with boards)
200 swim IM (25/50/25, desc 1-2)
300 swim/kick by 50's, desc 100's 1-3 (free, primary, IM- by round)
1:00 rest after 3rd time through, check HR
Distance-
3 x 1200 as follows:
1- 4 x 100 swim pace @ 1:40/400 swim free (get time)/400 swim IM (4 x 100 IM's, free is kick)
2- 4 x 100's swim IM (as above)/4 x 100 swim pace @ 1:40/400 swim free (faster than #1)
3- 400 swim free (fastest of day)/4 x 100 swim IM (as above)/4 x 100 swim pace @ 1:40
Check HR, then finish up with...
400 kick for time (50 on back, 50 with boards)
Check HR again
Sr. Silver-
Until 7:30a, 3 sets of 3 x 100's as follows:
1-3, 25 kick FAST with boards/50 swim free at 200 setup/ 25 drill
4-6, 25 swim primary stroke FAST/50 swim/swim free at 200 setup/25 drill primary
7-9, all swim free br3 @ 1:15 (or 1:10, or 1:20 if needed)
:30 rest after each round of 9, check HR
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race at our meet next weekend. Have a great day!
1:00 rest
125's: 25 kick w/boards, 75 d-s-d FAST turn, 25 kick on back FAST UDK @ 2:10;
75's are 25 kick build w/bouards, 50 swim free/NO FREE by 25's @ 1:10
3 x 125/1 x 75
2 x 125/2 x 75
1 x 125/3 x 75
:30 rest, check HR, then everybody together...
15 x 50 in sets of 5:
1-2, swim/kick in primary stroke desc 1-2 @ :50
#3- swim free br 3 @ :35
4-5, all kick @ :50 (1st 50 on back, 2nd 50 with boards)
:30 rest after #5, check HR; NO REST between 2nd & 3rd sets of 5
Check HR again after 3rd set, then 1:00 rest
Jr. Gold-
LONG SWIM
3 times through:
100 kick (50 on back, 50 with boards)
200 swim IM (25/50/25, desc 1-2)
300 swim/kick by 50's, desc 100's 1-3 (free, primary, IM- by round)
1:00 rest after 3rd time through, check HR
Distance-
3 x 1200 as follows:
1- 4 x 100 swim pace @ 1:40/400 swim free (get time)/400 swim IM (4 x 100 IM's, free is kick)
2- 4 x 100's swim IM (as above)/4 x 100 swim pace @ 1:40/400 swim free (faster than #1)
3- 400 swim free (fastest of day)/4 x 100 swim IM (as above)/4 x 100 swim pace @ 1:40
Check HR, then finish up with...
400 kick for time (50 on back, 50 with boards)
Check HR again
Sr. Silver-
Until 7:30a, 3 sets of 3 x 100's as follows:
1-3, 25 kick FAST with boards/50 swim free at 200 setup/ 25 drill
4-6, 25 swim primary stroke FAST/50 swim/swim free at 200 setup/25 drill primary
7-9, all swim free br3 @ 1:15 (or 1:10, or 1:20 if needed)
:30 rest after each round of 9, check HR
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race at our meet next weekend. Have a great day!
Monday, April 29, 2019
Monday Afternoon, April 29, 2019- PM Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- go drill/drill/kick on back by 25's
1:00 rest
Quick talk about the meet...the Good, the Bad and the UGLY
20/12/8 @ 1:00 rest (swim/pull/kick- go 100 on back, 50 with boards for the kick)
Until 6:30p-
With a partner...
4 x "out & backs" kick @ :40
2 x 50 swim/kick by 25's @ :50, desc 1-2 to what you can
1 x 75 swim IM @ 1:30- smooth & strong, focus on UDK's & "tempo/kick" for back/breast
No rest between sets.
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race at our LCM meet next month. Have a great day!
1:00 rest
Quick talk about the meet...the Good, the Bad and the UGLY
20/12/8 @ 1:00 rest (swim/pull/kick- go 100 on back, 50 with boards for the kick)
Until 6:30p-
With a partner...
4 x "out & backs" kick @ :40
2 x 50 swim/kick by 25's @ :50, desc 1-2 to what you can
1 x 75 swim IM @ 1:30- smooth & strong, focus on UDK's & "tempo/kick" for back/breast
No rest between sets.
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race at our LCM meet next month. Have a great day!
Monday Morning, April 29, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- go drill/drill/kick on back by 25's
1:00 rest
Post-meet warmdown:
30 min swim/20 min pull/10 min kick (100 on back, 50 with boards)- all @ 1:00 rest
With a partner, 6 rounds of:
4 x "out & backs" all kick (alternate with board/on back)
2 x 50 swim free/4th best stroke @ 1:05 (gets :05 faster by round)
1 x 75 swim IM @ 1:20
No rest between rounds, check HR after each IM
Warmdown a bit before you have to get out. Do an excellent job in school today and get excited for our meet. Have a great day!
1:00 rest
Post-meet warmdown:
30 min swim/20 min pull/10 min kick (100 on back, 50 with boards)- all @ 1:00 rest
With a partner, 6 rounds of:
4 x "out & backs" all kick (alternate with board/on back)
2 x 50 swim free/4th best stroke @ 1:05 (gets :05 faster by round)
1 x 75 swim IM @ 1:20
No rest between rounds, check HR after each IM
Warmdown a bit before you have to get out. Do an excellent job in school today and get excited for our meet. Have a great day!
Sunday, April 28, 2019
Sunday Afternoon, April 28, 2019- Combined Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is kick on back/drill/drill by 25's
1:00 rest
3 sets of:
6 x 25 @ :40-
odds- sit&spin backstroke drill
evens- choice drill in primary stroke (if free, go catchup drill with BIG kick, keep head still)
3 x 50 swim free/NO FREE by 25's @ :55, desc 1-3 (go swim/kick by 25's in 2nd set; go all kick on back in 3rd set)
No rest between sets, check HR after 3rd set, then 1:00 rest
Have fins ready...
3 x 150 swim free br 3 @ 2:40, desc 1-3 to all out FAST, get time
WITH FINS: 3 x 150 @ 2:40- 100 swim free, 50 kick on back, desc 1-3 to all out FAST (how close can you get to your time from 3rd 150 swim free?)
Take fins off
3 x 100 swim swim IM @ 2:00 desc 1-3, get time
WITH FINS: 3 x 100 swim IM, last 25 free kick on back @ 2:00, desc 1-3 (how close can you get to your time from 3rd 100 IM above?)
Take fins off
3 x 50 swim in primary stroke @ 1:15- NO FREE, desc 1-3 to all out FAST
WITH FINS: 3 x 50 swim/kick on back by 25's desc 1-3 to all out FAST- can you be faster than 3rd 50 above?
Check HR, take fins off
20 x 50 with shnorkels (with buoys on pulling)
2 x 50 pull free @ 1:05/2 x 50 kick free with shnorkels & boards @ 1:05
2 x 50 pull free @ 1:00/2 x 50 kick free with shnorkels & boards @ 1:00
2 x 50 pull/2 x 50 kick @ :55 (with same equipment as above)
2 x 50 pull/2 x 50 kick @ :50 (same equipment as above)
2 x 50 pull/2 x 50 kick @ :45 as above
Check HR
Warmdown a bit before you get out. Do an excellent job with your HW tonight- make sure you're ready for the week ahead at school. Regular schedule all this week. Have a great day!
1:00 rest
3 sets of:
6 x 25 @ :40-
odds- sit&spin backstroke drill
evens- choice drill in primary stroke (if free, go catchup drill with BIG kick, keep head still)
3 x 50 swim free/NO FREE by 25's @ :55, desc 1-3 (go swim/kick by 25's in 2nd set; go all kick on back in 3rd set)
No rest between sets, check HR after 3rd set, then 1:00 rest
Have fins ready...
3 x 150 swim free br 3 @ 2:40, desc 1-3 to all out FAST, get time
WITH FINS: 3 x 150 @ 2:40- 100 swim free, 50 kick on back, desc 1-3 to all out FAST (how close can you get to your time from 3rd 150 swim free?)
Take fins off
3 x 100 swim swim IM @ 2:00 desc 1-3, get time
WITH FINS: 3 x 100 swim IM, last 25 free kick on back @ 2:00, desc 1-3 (how close can you get to your time from 3rd 100 IM above?)
Take fins off
3 x 50 swim in primary stroke @ 1:15- NO FREE, desc 1-3 to all out FAST
WITH FINS: 3 x 50 swim/kick on back by 25's desc 1-3 to all out FAST- can you be faster than 3rd 50 above?
Check HR, take fins off
20 x 50 with shnorkels (with buoys on pulling)
2 x 50 pull free @ 1:05/2 x 50 kick free with shnorkels & boards @ 1:05
2 x 50 pull free @ 1:00/2 x 50 kick free with shnorkels & boards @ 1:00
2 x 50 pull/2 x 50 kick @ :55 (with same equipment as above)
2 x 50 pull/2 x 50 kick @ :50 (same equipment as above)
2 x 50 pull/2 x 50 kick @ :45 as above
Check HR
Warmdown a bit before you get out. Do an excellent job with your HW tonight- make sure you're ready for the week ahead at school. Regular schedule all this week. Have a great day!
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