Monday, January 30, 2012
SMAC- Bronze I with Maureen & Michael
Review streamlined pushoffs & underwater dolphin kick before they get in!
6 x 25 kick on back, working on the underwater dolphin kick as they push off underwater- think about blowing the air SLOWLY out through their nose while underwater; kick is small and FAST!
1:00 rest
Talk about backstroke, 6 kicks 1 stroke drill- head flat, shoulder by cheek, arms straight as they come out of the water
6 x 50 swim free/6 kicks 1 stroke backstroke drill- see who can do the freestyle flip turn
6 x 50 swim backstroke/kick FAST on back- remember the underwater dolphin kick off the wall!
Review breaststroke kick on deck with boards
8 x 25 breaststroke kick in the water with boards- "up, out, around...and GLIDE!"
Try the breaststroke kick on their back - just dropping feet down, then out & around - if they're having difficulty with the kick on a board
If there is time, finish up with...
KICKING RACES!
Everybody do an excellent job with their HW tonight & remember to practice the breaststroke kick in front of the big mirror at home. Also, remember to bring in your report cards so we can see how you're doing at school. Have a great day!
Tuesday, January 31, 2012
Monday, January 30, 2012
Monday, January 30, 2012
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
1:00 rest
4 x 50 drill/swim free @ 1:00 by 25's
4 x 50 kick free on back/drill NO FREE by 25's @ :55
4 x 50 swim/kick NO FREE by 25's @ :50
1 x 300 swim free/NO FREE/kick choice by 25's, desc the 75's 1-2's
1:00 rest
With fins:
24 x 25 @ 1
:40-
odds- 1/2 swim FAST 1/2 drill
#2- swim build to FAST
#4- LUNGBUSTER!
1:00 rest
GOLD-
4 sets of:
4 x 50 swim IM order by 25's @ :50
2 x 125 swim free br 3 @ 1:40 (3rd set @ 1:35; 4th set @ 1:30)
3 x 75 swim IM (NO FREE) @ 1:20 desc 1-3 to what you can- #3 should be JUICY!
No rest between sets, check HR after last IM in each set.
PLATINUM-
3 sets of:
3 x 150 swim backstroke @ :20 rest, desc 1-3 to what you can
1 x 600 swim free w/snorkel, desc 1-3 to FAST
1:00 rest between sets, check HR after each 600
200 easy drill/kick by 50's before you get out. Remember to bring in your report cards so I can see how you're doing in school. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
1:00 rest
4 x 50 drill/swim free @ 1:00 by 25's
4 x 50 kick free on back/drill NO FREE by 25's @ :55
4 x 50 swim/kick NO FREE by 25's @ :50
1 x 300 swim free/NO FREE/kick choice by 25's, desc the 75's 1-2's
1:00 rest
With fins:
24 x 25 @ 1
:40-
odds- 1/2 swim FAST 1/2 drill
#2- swim build to FAST
#4- LUNGBUSTER!
1:00 rest
GOLD-
4 sets of:
4 x 50 swim IM order by 25's @ :50
2 x 125 swim free br 3 @ 1:40 (3rd set @ 1:35; 4th set @ 1:30)
3 x 75 swim IM (NO FREE) @ 1:20 desc 1-3 to what you can- #3 should be JUICY!
No rest between sets, check HR after last IM in each set.
PLATINUM-
3 sets of:
3 x 150 swim backstroke @ :20 rest, desc 1-3 to what you can
1 x 600 swim free w/snorkel, desc 1-3 to FAST
1:00 rest between sets, check HR after each 600
200 easy drill/kick by 50's before you get out. Remember to bring in your report cards so I can see how you're doing in school. Have a great day!
Sunday, January 29, 2012
Sunday, January 29, 2012
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/kick/swim by 25's
1:00 rest
1 x 250 @ 4:00- odd 50's are ra2 la2 free drill, even 50's are choice drill NO FREE
2 x 250 @ 4:00- odd 50's are drill IM order by 50; even 50's are kick on back neg split
6 x 100 kick as follows:
odds- negative split @ 1:50
evens- make the interval @ 1:35
8 x 50 @ :50 swim as follows:
odds- free br 3/5 by 50's, neg split
evens- swim IM order by 25's (NO FREE)
1:00 rest, check HR
Concentrate on the 5 FAST underwater dolphin kicks off each wall:
4 sets of-
6 x 25 kick @ :35
odds- 1/2 FAST 1/2 moderate
evens- build to FAST
2 x 50 kick FAST with boards (odd sets @ :55; even sets @ :50)
4 x 75- 50 swim, 25 kick (I'll give everybody intervals)
No rest between sets; check HR after each set
After 4th set...
6 x 150 kick @ 3:00 desc 1-3 (on back) & 4-6 (with boards) to something all out smoking FAST!
With fins, finish up with...
24 x 25 @ :40 in sets of 4-
odds- always 15m FAST, then drill to the end
#2- swim build to FAST
#4- LUNGBUSTER!
200 easy drill before you get out. Do an excellent job with your HW tonight & remember to bring in your report cards so I can see how you're doing in school. Drylands tomorrow morning. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/kick/swim by 25's
1:00 rest
1 x 250 @ 4:00- odd 50's are ra2 la2 free drill, even 50's are choice drill NO FREE
2 x 250 @ 4:00- odd 50's are drill IM order by 50; even 50's are kick on back neg split
6 x 100 kick as follows:
odds- negative split @ 1:50
evens- make the interval @ 1:35
8 x 50 @ :50 swim as follows:
odds- free br 3/5 by 50's, neg split
evens- swim IM order by 25's (NO FREE)
1:00 rest, check HR
Concentrate on the 5 FAST underwater dolphin kicks off each wall:
4 sets of-
6 x 25 kick @ :35
odds- 1/2 FAST 1/2 moderate
evens- build to FAST
2 x 50 kick FAST with boards (odd sets @ :55; even sets @ :50)
4 x 75- 50 swim, 25 kick (I'll give everybody intervals)
No rest between sets; check HR after each set
After 4th set...
6 x 150 kick @ 3:00 desc 1-3 (on back) & 4-6 (with boards) to something all out smoking FAST!
With fins, finish up with...
24 x 25 @ :40 in sets of 4-
odds- always 15m FAST, then drill to the end
#2- swim build to FAST
#4- LUNGBUSTER!
200 easy drill before you get out. Do an excellent job with your HW tonight & remember to bring in your report cards so I can see how you're doing in school. Drylands tomorrow morning. Have a great day!
Friday, January 27, 2012
SMAC-Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
1:00 rest
6 x 100 @ 1:45
odds- 50 drill/swim free, 50 drill/swim NO FREE
evens- 50 swim/kick free, 50 swim/kick NO FREE (same stroke as 2nd 50 on odd 100's)
8 x 50 @ :50
1- swim neg split free br 3
1- swim/kick free br 3
1- swim neg split NO FREE
1- swim/kick NO FREE
8 x 50 @ :45- as above
1:00 rest, check HR
3 sets of:
6 x 75 @ 1:30
odds- swim FAST, get time
evens- drill/swim dps/drill by 25's
1 x 150 swim STRONG neg split- same stroke as 75's (at least 85% effort)
6 x 75 @ 1:30- as above
1 x 150 swim all out FAST, same stroke as 1st 150, get time
2 x 50 drill @ 1:00, same stroke as the 75's.
NO REST BETWEEN SETS.
After 3rd set...
1 x 400 drill/kick by 50's before you get out
Do an excellent job on your HW this weekend, don't wait until Sunday Night to get started. Remember, bring in your report cards so I can see how you're doing in school. Have a great day!
SMAC-Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
1:00 rest
6 x 100 @ 1:45
odds- 50 drill/swim free, 50 drill/swim NO FREE
evens- 50 swim/kick free, 50 swim/kick NO FREE (same stroke as 2nd 50 on odd 100's)
8 x 50 @ :50
1- swim neg split free br 3
1- swim/kick free br 3
1- swim neg split NO FREE
1- swim/kick NO FREE
8 x 50 @ :45- as above
1:00 rest, check HR
3 sets of:
6 x 75 @ 1:30
odds- swim FAST, get time
evens- drill/swim dps/drill by 25's
1 x 150 swim STRONG neg split- same stroke as 75's (at least 85% effort)
6 x 75 @ 1:30- as above
1 x 150 swim all out FAST, same stroke as 1st 150, get time
2 x 50 drill @ 1:00, same stroke as the 75's.
NO REST BETWEEN SETS.
After 3rd set...
1 x 400 drill/kick by 50's before you get out
Do an excellent job on your HW this weekend, don't wait until Sunday Night to get started. Remember, bring in your report cards so I can see how you're doing in school. Have a great day!
Thursday, January 26, 2012
Thursday, January 26, 2012
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
4 x 50 @ 1:00- 25 ra2 la2 free drill, 25 6ks back drill
4 x 175 @ 3:15- 50 drill/swim by 25's back, 50 drill/swim by 25's fly or breast, 75 kick on back, desc the 75 kick 1-2's to something juicy!
15 x 50 as follows:
1&2- kick @ :50
#3- swim free/NO FREE by 25's @ :40
1:00 rest, check HR
3 x 100 swim/kick by 50's @ 1:25
6 x 75 kick choice- make the interval @ 1:10
3 x 100 swim/kick by 50's @ 1:35, desc 1-3 to what you can
4 x 200 kick @ 3:45- 100 choice on back, 100 IM with boards, 2nd 100 is FAST
3 x 100 swim/kick by 50's @ 1:45, desc 1-3 to smoking FAST
9 x 100 kick as follows:
1&2- on back with STRONG negative split @ 1:40
#3- kick with boards @ 1:30- hustle to make the interval!
3 x 100 swim/kick by 50's @ 2:00, desc 1-3 to all out BARBARICALLY FAST
1:00 rest, check HR
GOLD- Speedset from a dive
PLATINUM- fin set from yesterday or Speedset
200 easy drill before you get out. Do an excellent job with your HW tonight & make sure you bring in your report cards so I can see how you're doing in school. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
4 x 50 @ 1:00- 25 ra2 la2 free drill, 25 6ks back drill
4 x 175 @ 3:15- 50 drill/swim by 25's back, 50 drill/swim by 25's fly or breast, 75 kick on back, desc the 75 kick 1-2's to something juicy!
15 x 50 as follows:
1&2- kick @ :50
#3- swim free/NO FREE by 25's @ :40
1:00 rest, check HR
3 x 100 swim/kick by 50's @ 1:25
6 x 75 kick choice- make the interval @ 1:10
3 x 100 swim/kick by 50's @ 1:35, desc 1-3 to what you can
4 x 200 kick @ 3:45- 100 choice on back, 100 IM with boards, 2nd 100 is FAST
3 x 100 swim/kick by 50's @ 1:45, desc 1-3 to smoking FAST
9 x 100 kick as follows:
1&2- on back with STRONG negative split @ 1:40
#3- kick with boards @ 1:30- hustle to make the interval!
3 x 100 swim/kick by 50's @ 2:00, desc 1-3 to all out BARBARICALLY FAST
1:00 rest, check HR
GOLD- Speedset from a dive
PLATINUM- fin set from yesterday or Speedset
200 easy drill before you get out. Do an excellent job with your HW tonight & make sure you bring in your report cards so I can see how you're doing in school. Have a great day!
Wednesday, January 25, 2012
Wednesday, January 25, 2012
SMAC- BRONZE I with Maureen & Michael
Review streamlined pushoffs & underwater dolphin kick before they get in!
Warmup-
1 x 200- odd 25's are fist free drill, even 25's are kick on back
1:00 rest
Talk about 1/2 ra 1/2 la backstroke drill- head flat, small steady kick
6 x 75 @ 2:15
25 swim free br 3, 25 1/2 ra 1/2 la back drill, 25 breast kick on back (drop feet down, keeping knees at surface)
ON DECK: work on breaststroke with boards- walk behind everybody & move their feet the way the kick should go.
Go 8 x 25 breaststroke kick with boards- "up, out, around, glide"
Break into two groups (doesn't matter who does what):
One group work on flip turns- start with somersaults at mid-pool
Second group work on the underwater dolphin kick:
start by working on vertical dolphin kicking with arms folded across their shoulders, then have them push off underwater working on the same motion- blow the air out through their nose SLOWLY while underwater. Then get into 25's kick on back with that great underwater dolphin kick off the wall.
Remind everybody to bring in their report cards so you can see how they're doing in school. Have a great day!
SMAC- BRONZE I with Maureen & Michael
Review streamlined pushoffs & underwater dolphin kick before they get in!
Warmup-
1 x 200- odd 25's are fist free drill, even 25's are kick on back
1:00 rest
Talk about 1/2 ra 1/2 la backstroke drill- head flat, small steady kick
6 x 75 @ 2:15
25 swim free br 3, 25 1/2 ra 1/2 la back drill, 25 breast kick on back (drop feet down, keeping knees at surface)
ON DECK: work on breaststroke with boards- walk behind everybody & move their feet the way the kick should go.
Go 8 x 25 breaststroke kick with boards- "up, out, around, glide"
Break into two groups (doesn't matter who does what):
One group work on flip turns- start with somersaults at mid-pool
Second group work on the underwater dolphin kick:
start by working on vertical dolphin kicking with arms folded across their shoulders, then have them push off underwater working on the same motion- blow the air out through their nose SLOWLY while underwater. Then get into 25's kick on back with that great underwater dolphin kick off the wall.
Remind everybody to bring in their report cards so you can see how they're doing in school. Have a great day!
Wednesday, January 25, 2012
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/6 kicks 1 stroke back drill, by 25's
1:00 rest
With fins:
15 x 50 as follows:
1- drill fly @ 1:00
2- drill/swim (build) fly by 25's @ 1:00
3- LUNGBUSTER/kick FAST with arms toward ceiling @ :45
No rest between sets of 3; take fins off after #15 & check HR
4 x 100 @ 1:50- 50 swim free br 3, 50 drill/swim by 25's fly
1:00 rest
4 sets of:
1 x 150 @ 2:15 swim free br 3/5/3 by 50's with moderate negative split
4 x 50 swim @ :55 as follows (@ :50 in even sets):
odds- free br 3, count strokes & take one less on 2nd 25
#2- swim fly/free by 25's
#4- swim back/breast by 25's
After 4th set, check HR, then continue right into...
1 x 800 pull free br 3/5 by 100's (Jenna- skip this and go to the 3 x 700's)
1:00 rest
PLATINUM-
3 x 700 @ :20 rest with snorkel as follows:
1- pull, roll hips evenly & finish stroke
2- swim, even 100's @ 85% effort
Get time & check HR after each 700
3- swim, odd 100's @ 85% effort
PLAT/GOLD-
With fins, 6 sets of:
1 x 50 drill @ 1:00
2 x 25 @ :40 1/2 swim FAST 1/2 drill
1 x 25 swim build to FAST @ :40
No rest between sets.
200 easy drill before you get out. Do an excellent job on your HW tonight & remember to bring in your report cards so I can see how you're doing in school. Drylands tomorrow morning. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/6 kicks 1 stroke back drill, by 25's
1:00 rest
With fins:
15 x 50 as follows:
1- drill fly @ 1:00
2- drill/swim (build) fly by 25's @ 1:00
3- LUNGBUSTER/kick FAST with arms toward ceiling @ :45
No rest between sets of 3; take fins off after #15 & check HR
4 x 100 @ 1:50- 50 swim free br 3, 50 drill/swim by 25's fly
1:00 rest
4 sets of:
1 x 150 @ 2:15 swim free br 3/5/3 by 50's with moderate negative split
4 x 50 swim @ :55 as follows (@ :50 in even sets):
odds- free br 3, count strokes & take one less on 2nd 25
#2- swim fly/free by 25's
#4- swim back/breast by 25's
After 4th set, check HR, then continue right into...
1 x 800 pull free br 3/5 by 100's (Jenna- skip this and go to the 3 x 700's)
1:00 rest
PLATINUM-
3 x 700 @ :20 rest with snorkel as follows:
1- pull, roll hips evenly & finish stroke
2- swim, even 100's @ 85% effort
Get time & check HR after each 700
3- swim, odd 100's @ 85% effort
PLAT/GOLD-
With fins, 6 sets of:
1 x 50 drill @ 1:00
2 x 25 @ :40 1/2 swim FAST 1/2 drill
1 x 25 swim build to FAST @ :40
No rest between sets.
200 easy drill before you get out. Do an excellent job on your HW tonight & remember to bring in your report cards so I can see how you're doing in school. Drylands tomorrow morning. Have a great day!
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