400- 200/200
:100 rest
2 x 75 drill/kick/drill
2 x 25
1* x out & back RACE
*add 1 x out & back each round
1 x 50 kick FAST on back
After every 2nd round, get out for 1 "snake" from the dive well
Thursday, July 30, 2020
Wednesday, July 29, 2020
Wednesday, July 29, 2020- written for SCY or SCM for JrG (AM @ CCF, PM @ CM)
1 x 400- swim free/reverse IM drill, by 200's
1:00 rest
4 x 125 @ 2:10- 25 "TOMBSTONE KICK" with boards, 100 drill/swim by 25's- build swim
Check HR
4 x 75-
1-3, drill/drill/swim by 25's @ 1:20
#4- 25 kick on back build, 50 kick on back FAST (focus on 4 UDK's) @ 1:10
6 x 25 kick, odds @ :40 (15/10), evens @ :20 all FAST
4 x 75-
1-2, drill/swim/drill by 25's @ 1:20
3-4, as above but @ 1:10
6 x 25 kick as above, NO FREE
4 x 75-
1, swim/drill/swim by 25's @ 1:20
2-4, as above, all @ 1:10
6 x 25 kick as above, choice- focus on 4 FAST UDK's off the wall
Check HR, then 1:00 rest
Until it's time to get out...
3 x 25 as follows:
1- swim at 200 set up
2- swim 15 FAST, 10 DPS
3- all swim FAST
2 x 50 swim free br 3 @ :50 with FAST turns
1 x 100 swim IM- 75 swim, last 25 kick on back free; get time & desc 1-2
Odd rounds, 25's are @ :40
Even rounds the 25's are @ :40/:30/:20, by 25's
Change strokes on the 25's after every 2 rounds.
Wear your mask all the way to the car, stay hydrated today & do a great job with your drylands. Have a great day!
1:00 rest
4 x 125 @ 2:10- 25 "TOMBSTONE KICK" with boards, 100 drill/swim by 25's- build swim
Check HR
4 x 75-
1-3, drill/drill/swim by 25's @ 1:20
#4- 25 kick on back build, 50 kick on back FAST (focus on 4 UDK's) @ 1:10
6 x 25 kick, odds @ :40 (15/10), evens @ :20 all FAST
4 x 75-
1-2, drill/swim/drill by 25's @ 1:20
3-4, as above but @ 1:10
6 x 25 kick as above, NO FREE
4 x 75-
1, swim/drill/swim by 25's @ 1:20
2-4, as above, all @ 1:10
6 x 25 kick as above, choice- focus on 4 FAST UDK's off the wall
Check HR, then 1:00 rest
Until it's time to get out...
3 x 25 as follows:
1- swim at 200 set up
2- swim 15 FAST, 10 DPS
3- all swim FAST
2 x 50 swim free br 3 @ :50 with FAST turns
1 x 100 swim IM- 75 swim, last 25 kick on back free; get time & desc 1-2
Odd rounds, 25's are @ :40
Even rounds the 25's are @ :40/:30/:20, by 25's
Change strokes on the 25's after every 2 rounds.
Wear your mask all the way to the car, stay hydrated today & do a great job with your drylands. Have a great day!
Wednesday Morning, July 29, 2020- written for SCY
1 x 400- swim free/reverse IM drill, by 200's
1:00 rest
4 x 125 @ 2:10- 25 "TOMBSTONE KICK" with boards, 100 drill/swim by 25's- build swim
Check HR
4 x 75-
1-3, drill/drill/swim by 25's @ 1:15
#4- 25 kick with boards build, 50 kick on back FAST (focus on 4 UDK's) @ 1:15
6 x 25 kick with boards, odds @ :40 (15/10), evens @ :20 all FAST
4 x 75-
1-2, drill/swim/drill by 25's @ 1:15
3-4, as above but @ 1:10
6 x 25 kick with boards as above, NO FREE
4 x 75-
1- swim/drill/swim @ 1:15
2-4, as above but @ 1:05
6 x 25 kick with boards as above, except @ :45 & :15, odds & evens
Check HR, then...
3 x 200 kick as follows:
1- 50 kick FAST/25 easy/50 kick FAST/25 easy/50 kick FAST, all @ 4:30 (on back or w/bds)
2- 4 x 50 kick FAST with boards @ :10 rest, all @ 4:30
3- kick FAST for time with boards
Check HR, then 1:00 rest
Pulling...
3 sets of:
3 x 50 pull free br3 @ :45/1 x 75 pull free @ :55
3 x 50 pull free br3 @ :45/1 x 75 pull free @ :50
3 x 50 pull free br3 @ :45/1 x 75 pull free @ :45
3 x 50 pull free br3 @ :45/1 x 450 pull- get time & desc 1-3 to something JUICY (target 500 Fr GT)
2nd round is with shnorkel
1:00 rest between sets, check HR
If there is time, finish up with...
25's "over/under" @ :40, change strokes in sets of 6
Wear your mask all the way to the car, stay hydrated today & do an excellent job with your drylands. Have a great day!
1:00 rest
4 x 125 @ 2:10- 25 "TOMBSTONE KICK" with boards, 100 drill/swim by 25's- build swim
Check HR
4 x 75-
1-3, drill/drill/swim by 25's @ 1:15
#4- 25 kick with boards build, 50 kick on back FAST (focus on 4 UDK's) @ 1:15
6 x 25 kick with boards, odds @ :40 (15/10), evens @ :20 all FAST
4 x 75-
1-2, drill/swim/drill by 25's @ 1:15
3-4, as above but @ 1:10
6 x 25 kick with boards as above, NO FREE
4 x 75-
1- swim/drill/swim @ 1:15
2-4, as above but @ 1:05
6 x 25 kick with boards as above, except @ :45 & :15, odds & evens
Check HR, then...
3 x 200 kick as follows:
1- 50 kick FAST/25 easy/50 kick FAST/25 easy/50 kick FAST, all @ 4:30 (on back or w/bds)
2- 4 x 50 kick FAST with boards @ :10 rest, all @ 4:30
3- kick FAST for time with boards
Check HR, then 1:00 rest
Pulling...
3 sets of:
3 x 50 pull free br3 @ :45/1 x 75 pull free @ :55
3 x 50 pull free br3 @ :45/1 x 75 pull free @ :50
3 x 50 pull free br3 @ :45/1 x 75 pull free @ :45
3 x 50 pull free br3 @ :45/1 x 450 pull- get time & desc 1-3 to something JUICY (target 500 Fr GT)
2nd round is with shnorkel
1:00 rest between sets, check HR
If there is time, finish up with...
25's "over/under" @ :40, change strokes in sets of 6
Wear your mask all the way to the car, stay hydrated today & do an excellent job with your drylands. Have a great day!
Tuesday, July 28, 2020
Tuesday Morning, July 28, 2020- written for SCM @ CCF (JrG)
1 x 400- 200/200
1:00 rest
6* x through...
6 x 25 drill/drill/kick by 25's (2x) @ :40, :40 & :30 (2x)
1 x 50 swim/kick @ :55 OR all swim @ :45, by round
*in each round, drop 1 x 25 but add 1 x 50
Check HR after 6 x 50
With pulling equipment...
3 x 75 pull br 3/5/3 @ 1:15
3 x 50 swim IM order @ 1:05*
*gets :05 faster by round until you miss, then go 3 x 75 pull @ 1:15
Finish up with...
24 x 25 @ :50 all KICK, the usual, all on back (middle 8 @ :30)
Wear your mask all the way to the car, stay hydrated today & keep up with your drylands. Have a great day!
1:00 rest
6* x through...
6 x 25 drill/drill/kick by 25's (2x) @ :40, :40 & :30 (2x)
1 x 50 swim/kick @ :55 OR all swim @ :45, by round
*in each round, drop 1 x 25 but add 1 x 50
Check HR after 6 x 50
With pulling equipment...
3 x 75 pull br 3/5/3 @ 1:15
3 x 50 swim IM order @ 1:05*
*gets :05 faster by round until you miss, then go 3 x 75 pull @ 1:15
Finish up with...
24 x 25 @ :50 all KICK, the usual, all on back (middle 8 @ :30)
Wear your mask all the way to the car, stay hydrated today & keep up with your drylands. Have a great day!
Monday, July 27, 2020
Monday Morning, July 27, 2020- written for SCM @ CCF (SrG)
1 x 400- 200/200
1:00 rest
6* x through...
6 x 25 drill/drill/kick by 25's (2x) @ :40, :40 & :30 (2x)
1 x 50 swim/kick @ :50 OR all swim @ :40, by round
*in each round, drop 1 x 25 but add 1 x 50
Check HR after 6 x 50
With pulling equipment...
3 x 75 pull br 3/5/3 @ 1:10
3 x 50 swim IM order @ 1:05*
*gets :05 faster by round until you miss, then go 3 x 75 pull @ 1:10
Finish up with...
24 x 25 @ :50 all KICK, the usual! Odd rounds with boards, even rounds on back (middle 8 @ :30)
Wear your mask all the way to the car, stay hydrated today & keep up with your drylands. Have a great day!
1:00 rest
6* x through...
6 x 25 drill/drill/kick by 25's (2x) @ :40, :40 & :30 (2x)
1 x 50 swim/kick @ :50 OR all swim @ :40, by round
*in each round, drop 1 x 25 but add 1 x 50
Check HR after 6 x 50
With pulling equipment...
3 x 75 pull br 3/5/3 @ 1:10
3 x 50 swim IM order @ 1:05*
*gets :05 faster by round until you miss, then go 3 x 75 pull @ 1:10
Finish up with...
24 x 25 @ :50 all KICK, the usual! Odd rounds with boards, even rounds on back (middle 8 @ :30)
Wear your mask all the way to the car, stay hydrated today & keep up with your drylands. Have a great day!
Sunday, July 26, 2020
Sunday Morning, July 26, 2020- written for SCM @ CCF (SrG)
1 x 400- swim free/rev IM drill by 200's
1:00 rest
9 x 75 as follows (rotate 1 spot after every 3 x 75's):
1-3, drill/drill/skulling by 25's @ 1:30
4-6, drill/swim/kick by 25's @ 1:20 (build kick to FAST)
7-9, swim/kick/swim by 25's @ 1:10
Check HR
6 sets of:
1 x 100 swim (build to FAST TURN)/drill by 25's @ 1:45
2 x out & backs @ :40- all UDK, all FAST, forward ss at midpool
3 x 50 kick @ 1:05 (odd rounds) or :50 (even rounds), desc odd rounds to FAST
4 x 25 swim as follows:
odd rounds @ :35 at 200 set up, except #3 is all FAST @ :20
even rounds all FAST @ :45, except #3 is at 200 set up @ :25
Go 2 rounds free, 2 rounds primary stroke NO FREE, 2 rounds choice
After even rounds...
2 x 150 pull @ 2:30 desc 1-2, br 3/5/7 on #1, then 7/5/3 on #2
Rotate 1 spot after the pulling
Wear your mask all the way to the car, stay hydrated today and put on sunscreen. Have a great day!
1:00 rest
9 x 75 as follows (rotate 1 spot after every 3 x 75's):
1-3, drill/drill/skulling by 25's @ 1:30
4-6, drill/swim/kick by 25's @ 1:20 (build kick to FAST)
7-9, swim/kick/swim by 25's @ 1:10
Check HR
6 sets of:
1 x 100 swim (build to FAST TURN)/drill by 25's @ 1:45
2 x out & backs @ :40- all UDK, all FAST, forward ss at midpool
3 x 50 kick @ 1:05 (odd rounds) or :50 (even rounds), desc odd rounds to FAST
4 x 25 swim as follows:
odd rounds @ :35 at 200 set up, except #3 is all FAST @ :20
even rounds all FAST @ :45, except #3 is at 200 set up @ :25
Go 2 rounds free, 2 rounds primary stroke NO FREE, 2 rounds choice
After even rounds...
2 x 150 pull @ 2:30 desc 1-2, br 3/5/7 on #1, then 7/5/3 on #2
Rotate 1 spot after the pulling
Wear your mask all the way to the car, stay hydrated today and put on sunscreen. Have a great day!
Saturday, July 25, 2020
Saturday Morning, July 25, 2020- written for SC (JrG @ CCF & CM)
1 x 400- 200 swim freestyle, 200 reverse IM drill
1:00 rest
2 times through
6 x 25 @ :40 drill
2 x out & backs @ :40
2 x 75 kick on back, desc 1-2 @ 1:30 (@ 1:20 SCY)
Rotate 1 spot after each set, check HR
15 x 50 in sets of 5:
1-3, swim/kick free by 25's @ :55 (@ :50 SCY)
4-5, swim IM order by 25's @ 1:00 (@ :55 SCY)
1 x 150 swim choice after each round of 5, get time & desc 1-3 to something JUICY
Rotate 1 spot after each 150, check HR
Until the end of workout, finish up with...
MYSTERY SET
Mask on all the way to the car, stay hydrated today & wear your sunscreen. Have a great day!
1:00 rest
2 times through
6 x 25 @ :40 drill
2 x out & backs @ :40
2 x 75 kick on back, desc 1-2 @ 1:30 (@ 1:20 SCY)
Rotate 1 spot after each set, check HR
15 x 50 in sets of 5:
1-3, swim/kick free by 25's @ :55 (@ :50 SCY)
4-5, swim IM order by 25's @ 1:00 (@ :55 SCY)
1 x 150 swim choice after each round of 5, get time & desc 1-3 to something JUICY
Rotate 1 spot after each 150, check HR
Until the end of workout, finish up with...
MYSTERY SET
Mask on all the way to the car, stay hydrated today & wear your sunscreen. Have a great day!
Subscribe to:
Posts (Atom)