1 x 600- 300 swim freestyle, 300 reverse IM- go drill/kick on back by 50's
1:00 rest
2 sets of, all @ :10 rest (1st set is free, 2nd set is NO FREE):
1 x 200- drill/skulling by 25's
2 x 150- drill/kick on back (build), focus on 4 FAST UDK's
3 x 100- swim/kick by 50's, desc 1-3 to something JUICY!
No extra rest between rounds, check HR after 2nd set
3* sets of (JrG go 2 sets)(DISTANCE, 1 set- go everything @ :50):
4 x 50 swim free with FAST TURNS @ :55
1 x 75 swim free br3 @ :55
4 x 50 swim IM transition @ :55
1 x 75 swim free br3 @ :55
4 x 50 swim/kick on back @ :55
1 x 75 swim free br3 @ :55
*Sr's, in 3rd set, go everything @ :50
Check HR
DISTANCE-
2 sets of:
2 x 125 swim free br3 @ 1:40/1 x 150 swim free br3 @ 1:40
2 x 125 swim free br3 @ 1:30/1 x 250 swim free br3 @ 2:30
2 x 125 swim free br3 @ 1:20/1 x 350 swim free br 3 @ 3:20
:30 rest, check HR, then...
1 x 800 pull w/choice equip (200 cruise, 200 build, 200 cruise, 200 crank)
1:00 rest between rounds check HR. After 2nd round, you can finish up with one more round of the 50's/75's you warmed up with.
Senior's-
3 sets of:
2 x 50 speedplay @ 1:00/1 x 50 swim FAD
4 x 50 speedplay @ 1:00/1 x 75 swim FAD
6 x 50 speedplay @ 1:00/1 x 100 swim FAD
Go free, NO FREE, choice by rounds, check HR after each swim FAD.
Jr. Gold-
Pacework, at least 2 rounds:
4 x 50 swim at 200 GP @ 1:00/1 x 150 drill/skulling by 25's
8 x 50 swim at 200 GP @ :50- except, #4 is all drill, and #3 & 6 are @ :40
100 easy between rounds.
Finish up with LONG SWIM- go 100 kick on back/100 swim IM (add 100 to each IM, up to 300, then back down to 100/100).
Everybody warmdown a bit before you get out & do an excellent job in school today. Enjoy your time off tomorrow. Have a great day!
Tuesday, March 10, 2020
Monday, March 9, 2020
Monday Afternoon, March 9, 2020- OF/MF written for SCY
1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back- focus on 4 UDK's
1:00 rest
14 x 50 as follows:
odds- drill/kick on back by 25's @ 1:00, focus on good body position & 4 UDK's off the wall
evens- swim/kick by 25's- build the swim to a FAST TURN and 4 explosive UDK's off the wall; #'s 2, 4, 6 & 8 are @ :50, then #'s 10, 12 & 14 are @ :45
After #14, check HR, then...
3 x 150 @ :10 rest as follows:
100 swim/kick on back by 50's- get time for this 100 & desc 1-3, check time then finish each 150 with a 50 drill (same stroke as 100 swim/kick)
1:00 rest, check HR again
Some juicy kicking today...
3 rounds of:
4 x 25 kick with boards- odds are 15 FAST/10 easy @ :35, evens are all FAST @ :20
2 x 75 kick on back descend 1-2 @ 1:30, really crank up #2
1 x 250 in your primary stroke; go odd 50's swim desc 1-3 to your 200 Goal Pace, even 50's are stroke drill (same stroke for entire 250)
:30 rest, check HR, then... (go the next 3 x 100 together so you can race)
3 x 100 kick FAST @ 1:30 (in the 2nd set go @ 1:45; in the 3rd set these are @ 2:00- all FAST
1:00 rets between rounds, check HR
Until you have to get out, finish up with...
75's pull free with choice equipment, go 3 @ 1:10, 3 @ 1:00, 3 @ 1:10, 3 @ :55 (2 times if possible), check HR after 12
Warmdown a bit before you get out. Do an excellent job with your HW tonight & be sure to give your mum the info for Sectionals (events, best times, etc...). Let me know if you have any questions. Have a great day!
Monday Afternoon, March 9, 2020- PM Jr. Gold @ DS
1 x 900- 300 swim freestyle, 300 reverse IM drill (75 of each stroke)
1:00
Congratulations to Noah (new Sectional qualifier, 200 Breast!) and Colin (new Sectional cuts!)
2 x 150 @ :10 rest- 50 fist free drill, 100 drill/choice by 25's in primary stroke
Check HR, then everybody together...
With fins, 3 sets of:
2 x 75 @ 1:20- drill/drill/kick on back with arms toward ceiling
3 x "out&backs" @ :30- all UDK, forward ss at 15y
4 x 25- odds are 15/10 @ :35, evens are all swim FAST @ :20
No rest between sets, check HR after 3rd set, then take fins off
5 rounds of:
6 x 50 swim/kick by 25's @ :50- except #3&5 are all swim free br3 @ :35
3 x 75 kick @ 1:20- 25 w/boards, 50 on back, #3 all with boards FAST for time
1 x 150 swim free br3 (or back), neg split & desc 1-3
:30 rest between sets, check HR
If there is time, until 6p, finish up with...
24 x 25 @ :40 in sets of 4- the usual; except, 3rd & 6th rounds are all kick (NO FINS for today)
Warmdown a bit before you get out. Do an excellent job with your HW tonight and get excited to race this weekend. Have a great day!
1:00
Congratulations to Noah (new Sectional qualifier, 200 Breast!) and Colin (new Sectional cuts!)
2 x 150 @ :10 rest- 50 fist free drill, 100 drill/choice by 25's in primary stroke
Check HR, then everybody together...
With fins, 3 sets of:
2 x 75 @ 1:20- drill/drill/kick on back with arms toward ceiling
3 x "out&backs" @ :30- all UDK, forward ss at 15y
4 x 25- odds are 15/10 @ :35, evens are all swim FAST @ :20
No rest between sets, check HR after 3rd set, then take fins off
5 rounds of:
6 x 50 swim/kick by 25's @ :50- except #3&5 are all swim free br3 @ :35
3 x 75 kick @ 1:20- 25 w/boards, 50 on back, #3 all with boards FAST for time
1 x 150 swim free br3 (or back), neg split & desc 1-3
:30 rest between sets, check HR
If there is time, until 6p, finish up with...
24 x 25 @ :40 in sets of 4- the usual; except, 3rd & 6th rounds are all kick (NO FINS for today)
Warmdown a bit before you get out. Do an excellent job with your HW tonight and get excited to race this weekend. Have a great day!
Monday Morning, March 9, 2020- AM Jr. Gold & Sr. Gold @ DS
1 x 900- 300 swim freestyle, 300 reverse IM drill (75 of each stroke), 300 easy kick on back- focus on 4 UDK's off each turn
1:00
Congratulations to Noah (new Sectional qualifier, 200 Breast!) and Colin (new Sectional cuts!)
4 x 150 @ :10 rest- 50 fist free drill, 100 drill/choice by 25's in primary stroke
Check HR, then everybody together...
With fins, 3 sets of:
2 x 75 @ 1:20- drill/drill/kick on back with arms toward ceiling
3 x "out&backs" @ :30- all UDK, forward ss at 15y
4 x 25- odds are 15/10 @ :35, evens are all swim FAST @ :20
No rest between sets, check HR after 3rd set, then take fins off
5 rounds of:
6 x 50 swim/kick by 25's @ :50 (3rd & 5th round @ :45)- except #3&5 are all swim free br3 @ :35
3 x 75 kick @ 1:20- 25 w/boards, 50 on back, #3 all with boards FAST for time
1 x 150 swim free br3 (or back), neg split & desc 1-3
:30 rest between sets, check HR
Until 7a, finish up with...
24 x 25 @ :40 in sets of 4- the usual; except, 3rd & 6th rounds are all kick (NO FINS for today)
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend. Have a great day!
1:00
Congratulations to Noah (new Sectional qualifier, 200 Breast!) and Colin (new Sectional cuts!)
4 x 150 @ :10 rest- 50 fist free drill, 100 drill/choice by 25's in primary stroke
Check HR, then everybody together...
With fins, 3 sets of:
2 x 75 @ 1:20- drill/drill/kick on back with arms toward ceiling
3 x "out&backs" @ :30- all UDK, forward ss at 15y
4 x 25- odds are 15/10 @ :35, evens are all swim FAST @ :20
No rest between sets, check HR after 3rd set, then take fins off
5 rounds of:
6 x 50 swim/kick by 25's @ :50 (3rd & 5th round @ :45)- except #3&5 are all swim free br3 @ :35
3 x 75 kick @ 1:20- 25 w/boards, 50 on back, #3 all with boards FAST for time
1 x 150 swim free br3 (or back), neg split & desc 1-3
:30 rest between sets, check HR
Until 7a, finish up with...
24 x 25 @ :40 in sets of 4- the usual; except, 3rd & 6th rounds are all kick (NO FINS for today)
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend. Have a great day!
Sunday, March 8, 2020
Sunday Afternoon, March 8, 2020- Combined Jr. Gold @ CM
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick, drill, drill by 25's
1:00 rest
2 sets of:
3 x 100 @ 1:45- 50 ra2 la2 free drill, 25 choice drill NO FREE, 25 kick on back build (4 UDK's)
4 x 75 @ 1:20- 25 kick on back (FAST UDK to 15y, then 10y choice easy kick), 50 drill in primary stroke NO FREE
5* x 50 swim/kick by 25's @ :50, desc 1-5 (these can be free in 1st round, primary stroke NO FREE in 2nd round); "*" in 2nd set, go 7 x 50 @ :50 swim/kick, except #3's, 5 & 7 are all kick on back
No rest between sets; check HR after 2nd set, then...
5 x 250-
odd 250's, go odd 50's swim desc 1-3 to FAST; even 50's are all drill (same stroke for entire 250)
even 250's, go odd 50's kick w/boards desc 1-3, even 50's are kick on back, focus on 4 FAST UDK's
Check HR again, put fins on
With fins, until 6p...
3 x 150 swim desc 1-3 to all out FAST @ 2:40
3 x 100 swim desc 1-3 to all out FAST @ 2:00
3 x 75 swim desc 1-3 to all out FAST @ 1:40 (75's can be swim IM or kick in rounds 2, 3 & 4)
Warmdown a bit before you get out & be sure to thank Susan for the workout today. Regular schedule tomorrow for all groups. 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
2 sets of:
3 x 100 @ 1:45- 50 ra2 la2 free drill, 25 choice drill NO FREE, 25 kick on back build (4 UDK's)
4 x 75 @ 1:20- 25 kick on back (FAST UDK to 15y, then 10y choice easy kick), 50 drill in primary stroke NO FREE
5* x 50 swim/kick by 25's @ :50, desc 1-5 (these can be free in 1st round, primary stroke NO FREE in 2nd round); "*" in 2nd set, go 7 x 50 @ :50 swim/kick, except #3's, 5 & 7 are all kick on back
No rest between sets; check HR after 2nd set, then...
5 x 250-
odd 250's, go odd 50's swim desc 1-3 to FAST; even 50's are all drill (same stroke for entire 250)
even 250's, go odd 50's kick w/boards desc 1-3, even 50's are kick on back, focus on 4 FAST UDK's
Check HR again, put fins on
With fins, until 6p...
3 x 150 swim desc 1-3 to all out FAST @ 2:40
3 x 100 swim desc 1-3 to all out FAST @ 2:00
3 x 75 swim desc 1-3 to all out FAST @ 1:40 (75's can be swim IM or kick in rounds 2, 3 & 4)
Warmdown a bit before you get out & be sure to thank Susan for the workout today. Regular schedule tomorrow for all groups. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!
Saturday, March 7, 2020
Saturday Afternoon, March 7, 2020- OF/MF written for SCY
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is drill/kick on back (4 UDK's!)
1:00 rest
6 x 125 @ 2:05- 50 ra2 la2 free drill 9steady head position & finish stroke), 75 drill/kick/drill by 25's in primary stroke- except, #3&6 are 50 swim free, 50 swim primary stroke, 25 kick (build) @ 1:50
Check HR & put fins on...
With fins, 3 sets of:
6 x 25 choice drill (odds) or sit&spin back drill (evens) all @ :35
4 x "out & backs" all UDK w/forward ss at midpool, @ :30
2 x 50 swim (build)/kick in primary stroke @ 1:00, desc 1-2 to FAST
No rest between sets, check HR after each round
1:00 rest after 3rd set, take fins off
2 x 200 swim free br3- just cruise these with a good stroke, @ 3:50
1 x 300 swim free neg split @ 3:40
2 x 300 swim free br3 cruise- as above @ 3:50
1 x 300 swim free br3 strong @ 3:30
2 x 300 swim free br3 cruise @ 3:50
1 x 300 swim free br3 giddyup @ 3:20!!%$^^!
2 x 300 swim free br3 smooth & long @ 4:00- some drill is okay, but make interval
1 x 300 swim free br3, an all out crank for time here! Can you be under 3:15?!? Under 3:10???
Check HR immediately after finishing the last 300, and OML
1:00 rest
With fins, finish up with...
9 x 150 swim desc 1-3's to smoking FAST @ 2:40
Go 3 free, 3 NO FREE, 3 kick choice on back- focus on 4 UDK's off each turn
Warmdown a bit before you get out & thank your mum for getting you to the pool mid-day. Do an excellent job with your HW tonight & enjoy your time off tomorrow. Have a great day!
1:00 rest
6 x 125 @ 2:05- 50 ra2 la2 free drill 9steady head position & finish stroke), 75 drill/kick/drill by 25's in primary stroke- except, #3&6 are 50 swim free, 50 swim primary stroke, 25 kick (build) @ 1:50
Check HR & put fins on...
With fins, 3 sets of:
6 x 25 choice drill (odds) or sit&spin back drill (evens) all @ :35
4 x "out & backs" all UDK w/forward ss at midpool, @ :30
2 x 50 swim (build)/kick in primary stroke @ 1:00, desc 1-2 to FAST
No rest between sets, check HR after each round
1:00 rest after 3rd set, take fins off
2 x 200 swim free br3- just cruise these with a good stroke, @ 3:50
1 x 300 swim free neg split @ 3:40
2 x 300 swim free br3 cruise- as above @ 3:50
1 x 300 swim free br3 strong @ 3:30
2 x 300 swim free br3 cruise @ 3:50
1 x 300 swim free br3 giddyup @ 3:20!!%$^^!
2 x 300 swim free br3 smooth & long @ 4:00- some drill is okay, but make interval
1 x 300 swim free br3, an all out crank for time here! Can you be under 3:15?!? Under 3:10???
Check HR immediately after finishing the last 300, and OML
1:00 rest
With fins, finish up with...
9 x 150 swim desc 1-3's to smoking FAST @ 2:40
Go 3 free, 3 NO FREE, 3 kick choice on back- focus on 4 UDK's off each turn
Warmdown a bit before you get out & thank your mum for getting you to the pool mid-day. Do an excellent job with your HW tonight & enjoy your time off tomorrow. Have a great day!
Saturday Morning, March 7, 2020- Combined Jr. Gold @ DS
1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is drill/kick on back (4 UDK's!)
1:00 rest
6 x 125 @ 2:10- 50 ra2 la2 free drill 9steady head position & finish stroke), 75 drill/kick/drill by 25's in primary stroke- except, #3&6 are 50 swim free, 50 swim primary stroke, 25 kick (build) @ 2:00
Check HR & put fins on...
With fins, 3 sets of:
6 x 25 choice drill (odds) or sit&spin back drill (evens) all @ :35
4 x "out & backs" all UDK w/forward ss at midpool, @ :30
2 x 50 swim (build)/kick in primary stroke @ 1:00, desc 1-2
No rest between sets, check HR after each round
1:00 rest after 3rd set, take fins off
3 x 100 swim free br3 @ 1:10 (or @ 1:15 or 1:20), except 2nd 100 is 25 swim NO FREE, 75 free
3 x 300 swim free br3 desc 1-3 to something juicy @ 4:30 (can go 250 to make interval if necessary)
3 x 100 swim- as above
3 x 200 swim(3rd 50 kick) desc 1-3 @ 3:30 (skip last 50 swim if necessary)
3 x 100 swim- as above
3 x 150 swim choice desc 1-3 to all out SMOKING FAST @ 2:30
1:00 rest, check HR
With fins, finish up with...
24 x 25 @ :40- the usual in sets of 4 (odd rounds free, even rounds NO FREE)
Warmdown a bit before you get out. Do an excellent job with your HW this weekend, and with drylands today. Get excited to race the next few weekends & have a great day!
1:00 rest
6 x 125 @ 2:10- 50 ra2 la2 free drill 9steady head position & finish stroke), 75 drill/kick/drill by 25's in primary stroke- except, #3&6 are 50 swim free, 50 swim primary stroke, 25 kick (build) @ 2:00
Check HR & put fins on...
With fins, 3 sets of:
6 x 25 choice drill (odds) or sit&spin back drill (evens) all @ :35
4 x "out & backs" all UDK w/forward ss at midpool, @ :30
2 x 50 swim (build)/kick in primary stroke @ 1:00, desc 1-2
No rest between sets, check HR after each round
1:00 rest after 3rd set, take fins off
3 x 100 swim free br3 @ 1:10 (or @ 1:15 or 1:20), except 2nd 100 is 25 swim NO FREE, 75 free
3 x 300 swim free br3 desc 1-3 to something juicy @ 4:30 (can go 250 to make interval if necessary)
3 x 100 swim- as above
3 x 200 swim(3rd 50 kick) desc 1-3 @ 3:30 (skip last 50 swim if necessary)
3 x 100 swim- as above
3 x 150 swim choice desc 1-3 to all out SMOKING FAST @ 2:30
1:00 rest, check HR
With fins, finish up with...
24 x 25 @ :40- the usual in sets of 4 (odd rounds free, even rounds NO FREE)
Warmdown a bit before you get out. Do an excellent job with your HW this weekend, and with drylands today. Get excited to race the next few weekends & have a great day!
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