1 x 400- 200 swim freestyle, 200 reverse IM drill
1:00 rest
2 x 300 @ 5:00-
1- 50 drill, 25 swim, 25 kick
2- 25 drill, 50 swim FAST TURN/BO, 25 choice (drill/skulling/kick)
Check HR & rotate 1 spot
1:00 rest
15 x 50-
5 kick @ 1:00, choice/FAST by 25's
10- swim odds IM order, evens swim/kick free by 25's @ :50
Check HR, rotate 1 spot
15 x 50-
10 kick @ :55- odds IM order by 25's, evens are primary stroke kick, FAST/easy/FAST
5 swim free FAST TURNS/BO @ :45
Check HR & rotate 1 spot
15 x 50- all kick @ :55, odds free with boards, evens on back- all FAST
Check HR & rotate 1 spot
Can anybody guess what's next???
Friday, July 10, 2020
Wednesday, July 8, 2020
Thursday Morning, July 9, 2020- DISTANCE GROUP, written for SCY @ the D
1 x 400- 200 swim freestyle, 200 reverse IM drill
1:00 rest
3 sets of:
2 x 125 @ 2:15 (odd 25's drill, even 25's kick, build)- focus on feeling the water, 4 FAST UDK's
2 x 75 as follows @ 1:15
#1- swim/kick/swim by 25's, get time
#2- kick/swim/kick by 25's- how close can you get to your time from 1st 75?
Rotate one spot after each round if swimming 3 per lane;
Go 1st set free, 2nd set primary stroke NO FREE, 3rd set choice
As many rounds as possible:
4 x 100 @ 1:45 (odd rounds) or 1:30 (even rounds)
1 x 350 swim free
In odd rounds...
100's are 25 swim 200 set up, 50 STRONG (add kick here), 25 drill
350 is swim 3 x 100 at Goal Pace @ :20 rest, then a 50 FAST kick, get time & subtract 1:00 for total time
In even rounds...
100's are swim at Goal Pace (mile in 1st rd, 1000 in 2nd rd, 500 in 3rd rd)
350 is straight swim freestyle, descend as you go through the set (ideally, desc 1-3), can you come close to your time from the odd rounds?!?
Rotate one spot after each round if swimming 3 per lane
Be sure to take everything with you when you leave, and wear your mask all the way to the car. Thank your parents today & wear your sunscreen if you have to be outside this afternoon. Have a great day!
1:00 rest
3 sets of:
2 x 125 @ 2:15 (odd 25's drill, even 25's kick, build)- focus on feeling the water, 4 FAST UDK's
2 x 75 as follows @ 1:15
#1- swim/kick/swim by 25's, get time
#2- kick/swim/kick by 25's- how close can you get to your time from 1st 75?
Rotate one spot after each round if swimming 3 per lane;
Go 1st set free, 2nd set primary stroke NO FREE, 3rd set choice
As many rounds as possible:
4 x 100 @ 1:45 (odd rounds) or 1:30 (even rounds)
1 x 350 swim free
In odd rounds...
100's are 25 swim 200 set up, 50 STRONG (add kick here), 25 drill
350 is swim 3 x 100 at Goal Pace @ :20 rest, then a 50 FAST kick, get time & subtract 1:00 for total time
In even rounds...
100's are swim at Goal Pace (mile in 1st rd, 1000 in 2nd rd, 500 in 3rd rd)
350 is straight swim freestyle, descend as you go through the set (ideally, desc 1-3), can you come close to your time from the odd rounds?!?
Rotate one spot after each round if swimming 3 per lane
Be sure to take everything with you when you leave, and wear your mask all the way to the car. Thank your parents today & wear your sunscreen if you have to be outside this afternoon. Have a great day!
Thursday Morning, July 9, 2020- written for SCM @ CCF (JrG)
1 x 400- 200 swim freestyle, 200 reverse IM drill
1:00 rest
PLEASE NOTE: from now on, whenever you "rotate one spot" in your lane, do so by way of UNDERWATER DOLPHIN KICK. Nobody should be on the surface (or walking) when rotating one spot.
11 x 75 @ 1:30, drill/drill/skulling by 25's; EXCEPT #'s 3, 6, 9 & 11 are all kick/swim/kick by 25's @ 1:20- focus on 4 small FAST UDK's off each wall
Rotate one spot (UDK!)...
18 x 25 kick (rotate one spot after every 6 @ :30) as follows:
Odds are 1/2 FAST dolphin kick with boards, 1/2 easy choice @ :45
Evens are all FAST choice kick with boards @ :25
Check HR after 18, then 1:00 rest
3 rounds of:
2 x "out & backs" UDK @ :45- all FAST, all UDK, forward somersault at midpool (or flip turn at wall)
1 x 100 BROKEN KICK- different by round, @ 2:00 (1st round is 75/25, then 50/50, then 25/75)
1 x 150 @ 2:30, swim BIG negative split: go free, primary stroke NO FREE, IM- by round; really get the legs going on that 2nd 75
Rotate one spot after each round, that's UDK to the next spot, @ :30
Until 6:00a, finish up with...
50's @ :50 (@ :55, okay) swim IM order by 25's, except any freestyle is always kick on back, with 4 FAST UDK's
Wear your mask all the way to the car, be sure to use your sunscreen if you have to be outside today & make sure you're keeping up with the drylands (don't blow that off now that we're back in the water). Have a great day!
1:00 rest
PLEASE NOTE: from now on, whenever you "rotate one spot" in your lane, do so by way of UNDERWATER DOLPHIN KICK. Nobody should be on the surface (or walking) when rotating one spot.
11 x 75 @ 1:30, drill/drill/skulling by 25's; EXCEPT #'s 3, 6, 9 & 11 are all kick/swim/kick by 25's @ 1:20- focus on 4 small FAST UDK's off each wall
Rotate one spot (UDK!)...
18 x 25 kick (rotate one spot after every 6 @ :30) as follows:
Odds are 1/2 FAST dolphin kick with boards, 1/2 easy choice @ :45
Evens are all FAST choice kick with boards @ :25
Check HR after 18, then 1:00 rest
3 rounds of:
2 x "out & backs" UDK @ :45- all FAST, all UDK, forward somersault at midpool (or flip turn at wall)
1 x 100 BROKEN KICK- different by round, @ 2:00 (1st round is 75/25, then 50/50, then 25/75)
1 x 150 @ 2:30, swim BIG negative split: go free, primary stroke NO FREE, IM- by round; really get the legs going on that 2nd 75
Rotate one spot after each round, that's UDK to the next spot, @ :30
Until 6:00a, finish up with...
50's @ :50 (@ :55, okay) swim IM order by 25's, except any freestyle is always kick on back, with 4 FAST UDK's
Wear your mask all the way to the car, be sure to use your sunscreen if you have to be outside today & make sure you're keeping up with the drylands (don't blow that off now that we're back in the water). Have a great day!
Tuesday, July 7, 2020
Wednesday Morning, July 8, 2020- written for SCM @ CCF (SrG)
1 x 400- 200 swim freestyle, 200 reverse IM drill
1:00 rest
PLEASE NOTE: from now on, whenever you "rotate one spot" in your lane, do so by way of UNDERWATER DOLPHIN KICK. Nobody should be on the surface (or walking) when rotating one spot.
11 x 75 @ 1:30, drill/drill/skulling by 25's; EXCEPT #'s 3, 6, 9 & 11 are all kick/swim/kick by 25's @ 1:20- focus on 4 small FAST UDK's off each wall
Rotate one spot (UDK!)...
18 x 25 kick (rotate one spot after every 6 @ :30) as follows:
Odds are 1/2 FAST dolphin kick with boards, 1/2 easy choice @ :45
Evens are all FAST choice kick with boards @ :25
Check HR after 18, then 1:00 rest
3 rounds of:
2 x "out & backs" UDK @ :45- all FAST, all UDK, forward somersault at midpool (or flip turn at wall)
1 x 100 BROKEN KICK- different by round, @ 2:00 (1st round is 75/25, then 50/50, then 25/75)
1 x 150 @ 2:30, swim BIG negative split: go free, primary stroke NO FREE, IM- by round; really get the legs going on that 2nd 75
Rotate one spot after each round, that's UDK to the next spot, @ :30
Until 6:00a, finish up with...
50's @ :50 (@ :55, okay) swim IM order by 25's, except any freestyle is always kick on back, with 4 FAST UDK's
Wear your mask all the way to the car, be sure to use your sunscreen if you have to be outside today & make sure you're keeping up with the drylands (don't blow that off now that we're back in the water). Have a great day!
1:00 rest
PLEASE NOTE: from now on, whenever you "rotate one spot" in your lane, do so by way of UNDERWATER DOLPHIN KICK. Nobody should be on the surface (or walking) when rotating one spot.
11 x 75 @ 1:30, drill/drill/skulling by 25's; EXCEPT #'s 3, 6, 9 & 11 are all kick/swim/kick by 25's @ 1:20- focus on 4 small FAST UDK's off each wall
Rotate one spot (UDK!)...
18 x 25 kick (rotate one spot after every 6 @ :30) as follows:
Odds are 1/2 FAST dolphin kick with boards, 1/2 easy choice @ :45
Evens are all FAST choice kick with boards @ :25
Check HR after 18, then 1:00 rest
3 rounds of:
2 x "out & backs" UDK @ :45- all FAST, all UDK, forward somersault at midpool (or flip turn at wall)
1 x 100 BROKEN KICK- different by round, @ 2:00 (1st round is 75/25, then 50/50, then 25/75)
1 x 150 @ 2:30, swim BIG negative split: go free, primary stroke NO FREE, IM- by round; really get the legs going on that 2nd 75
Rotate one spot after each round, that's UDK to the next spot, @ :30
Until 6:00a, finish up with...
50's @ :50 (@ :55, okay) swim IM order by 25's, except any freestyle is always kick on back, with 4 FAST UDK's
Wear your mask all the way to the car, be sure to use your sunscreen if you have to be outside today & make sure you're keeping up with the drylands (don't blow that off now that we're back in the water). Have a great day!
Tuesday Morning, July 7, 2020- DISTANCE GROUP, written for SCY @ the D
1 x 400- 200 swim freestyle, 200 reverse IM drill
1:00 rest
3 sets of:
2 x 125 @ 2:15 (odd 25's drill, even 25's kick, build)- focus on feeling the water, 4 FAST UDK's
2 x 75 as follows @ 1:15
#1- swim/kick/swim by 25's, get time
#2- kick/swim/kick by 25's- how close can you get to your time from 1st 75?
Rotate one spot after each round if swimming 3 per lane;
Go 1st set free, 2nd set primary stroke NO FREE, 3rd set choice
As many rounds as possible:
4 x 100 @ 1:45 (odd rounds) or 1:30 (even rounds)
1 x 350 swim free
In odd rounds...
100's are 25 swim 200 set up, 50 STRONG (add kick), 25 drill
350 is swim 3 x 100 at Goal Pace @ :20 rest, then a 50 FAST kick, get time & subtract 1:00
In even rounds...
100's are swim at 100 Goal Pace
350 is straight swim freestyle, descend as you go through the set (ideally, desc 1-3), can you come close to your time from the odd rounds?!?
Rotate one spot after each round if swimming 3 per lane
Be sure to take everything with you when you leave, and wear your mask all the way to the car. Thank your parents today & wear your sunscreen if you have to be outside this afternoon. Have a great day!
1:00 rest
3 sets of:
2 x 125 @ 2:15 (odd 25's drill, even 25's kick, build)- focus on feeling the water, 4 FAST UDK's
2 x 75 as follows @ 1:15
#1- swim/kick/swim by 25's, get time
#2- kick/swim/kick by 25's- how close can you get to your time from 1st 75?
Rotate one spot after each round if swimming 3 per lane;
Go 1st set free, 2nd set primary stroke NO FREE, 3rd set choice
As many rounds as possible:
4 x 100 @ 1:45 (odd rounds) or 1:30 (even rounds)
1 x 350 swim free
In odd rounds...
100's are 25 swim 200 set up, 50 STRONG (add kick), 25 drill
350 is swim 3 x 100 at Goal Pace @ :20 rest, then a 50 FAST kick, get time & subtract 1:00
In even rounds...
100's are swim at 100 Goal Pace
350 is straight swim freestyle, descend as you go through the set (ideally, desc 1-3), can you come close to your time from the odd rounds?!?
Rotate one spot after each round if swimming 3 per lane
Be sure to take everything with you when you leave, and wear your mask all the way to the car. Thank your parents today & wear your sunscreen if you have to be outside this afternoon. Have a great day!
Tuesday Morning, July 7, 2020- written for SCM @ CCF (JrG)
1 x 400- 200 swim free, 200 reverse IM drill
1:00 rest
3 sets of:
3 x 75 @ 1:30- go drill/kick/drill by 25's, focus on 4 UDK's, build kick to FAST
3 x 25 kick all FAST @ :45, but #2 is @ :25, focus on 4 small FAST UDK's
1 x 100 swim/kick by 50's, get time & desc 1-3 to something juicy!
Check HR & rotate one spot after each round
3 sets of:
9 x 50, 2 kick @ :55 (4 FAST UDK's & FAST TURN/BO), 1 swim @ :45
1 x 150 kick FAST for time, get time & check HR
Rotate one spot after each round, quickly
After 3rd set...
MYSTERY SET!!!
Guess it, and you don't have to do it.
Until 5:50a, finish up with...
75's "slide IM" as follows:
Odds- swim IM (fly/back breast on #1, then back/breast/free on #3, etc...) @ 1:15
Evens- kick (same way as odds) @ 1:30
Focus on 4 small FAST UDK's throughout & desc each (odds & evens) 1-3
Make sure you take everything with you, wear your mask all the way to the car & wear your sunscreen today. Thank your parents for getting up at 3am to drive you out here & have a great day!
1:00 rest
3 sets of:
3 x 75 @ 1:30- go drill/kick/drill by 25's, focus on 4 UDK's, build kick to FAST
3 x 25 kick all FAST @ :45, but #2 is @ :25, focus on 4 small FAST UDK's
1 x 100 swim/kick by 50's, get time & desc 1-3 to something juicy!
Check HR & rotate one spot after each round
3 sets of:
9 x 50, 2 kick @ :55 (4 FAST UDK's & FAST TURN/BO), 1 swim @ :45
1 x 150 kick FAST for time, get time & check HR
Rotate one spot after each round, quickly
After 3rd set...
MYSTERY SET!!!
Guess it, and you don't have to do it.
Until 5:50a, finish up with...
75's "slide IM" as follows:
Odds- swim IM (fly/back breast on #1, then back/breast/free on #3, etc...) @ 1:15
Evens- kick (same way as odds) @ 1:30
Focus on 4 small FAST UDK's throughout & desc each (odds & evens) 1-3
Make sure you take everything with you, wear your mask all the way to the car & wear your sunscreen today. Thank your parents for getting up at 3am to drive you out here & have a great day!
Sunday, July 5, 2020
Monday Morning, July 6, 2020- written for SCM @ CCF (SrG)
1 x 400- 200 swim freestyle, 200 reverse IM drill
1:00 rest
3 sets of:
3 x 75 drill/kick/drill by 25's @ 1:20- build the kick to FAST, focus on 4 FAST UDK's
3 x 25 kick FAST @ :45/:25/:45 by 25's
1 x 100 swim/kick by 50's, get time & desc 1-3 to something JUICY
Rotate one spot after each round, no more than 1:00 rest between rounds. Check HR after 3rd round
3 rounds of:
9 x 50- 2 kick @ :50, 1 swim @ :40
1 x 150 kick FAST for time, get time & check HR, then rotate one spot
No more than 1:00 rest after each round (that means 1:00 to rotate to your next spot, so be deliberate)
MYSTERY SET...
Until 6:00a, finish up with...
150- swim free (or back) @ 2:10
150- 100 swim IM, 50 kick on back (4 FAST UDK's @ 2:30
150- 50 swim in primary stroke (NO FREE) with FAST TURN/BO @ 2:40
150 kick as follows: BROKEN, 3 x 50, 75/50/25, or 25/50/75, all @ :10 rest
Make sure you have everything on your way out. Wear your mask all the way to the car, and if you have to be outside today, wear your sunscreen. Get excited for a big week this week. Have a great day!
1:00 rest
3 sets of:
3 x 75 drill/kick/drill by 25's @ 1:20- build the kick to FAST, focus on 4 FAST UDK's
3 x 25 kick FAST @ :45/:25/:45 by 25's
1 x 100 swim/kick by 50's, get time & desc 1-3 to something JUICY
Rotate one spot after each round, no more than 1:00 rest between rounds. Check HR after 3rd round
3 rounds of:
9 x 50- 2 kick @ :50, 1 swim @ :40
1 x 150 kick FAST for time, get time & check HR, then rotate one spot
No more than 1:00 rest after each round (that means 1:00 to rotate to your next spot, so be deliberate)
MYSTERY SET...
Until 6:00a, finish up with...
150- swim free (or back) @ 2:10
150- 100 swim IM, 50 kick on back (4 FAST UDK's @ 2:30
150- 50 swim in primary stroke (NO FREE) with FAST TURN/BO @ 2:40
150 kick as follows: BROKEN, 3 x 50, 75/50/25, or 25/50/75, all @ :10 rest
Make sure you have everything on your way out. Wear your mask all the way to the car, and if you have to be outside today, wear your sunscreen. Get excited for a big week this week. Have a great day!
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