Swim for Maverick

2012-01-26T11:17:00.000-08:00

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!

2012-01-25T11:41:00.001-08:00

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!

2012-01-25T11:20:00.000-08:00

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!

2012-01-24T11:27:00.000-08:00

Tuesday, January 24, 2012

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/breast pull with dolphin kick, by 25's
1:00 rest
6 x 50 @ 1:05- 25 choice breast drill, 25 swim breaststroke
1 x 300-
50 breast pull free kick/swim breast by 25's
50 kick STRONG neg split
16 x 25 kick as follows:
1 FAST, 1 easy, 1 FAST, 1 LUNGBUSTER
4 @ :45; 4 @ :40; 4 @ :35; 4 @ :30
1:00 rest

12 x 100 swim- I'll give the intervals
odds free STRONG neg split
evens 25 breast, 75 free
same interval for both
1:00 rest, check HR
With fins, all @ 1:00
18 x 50 swim, 1 easy 1 FAST - target your best 50 scy time
Keep track of the FAST 50's
1:00 rest

Finish up with...
3 sets of:
2 x 75 swim/kick/swim by 25's @ 1:20
1 x 50 kick FAST with boards
2 x 75 swim/kick/swim @ 1:20
1 x 100 kick FAST with boards
2 x 75 swim/kick/swim @ 1:20
BROKEN 150 kick FAST: 3 x 50 in 1st set; 75/50/25 in 2nd set; your choice in 3rd set- all @ :10 rest
200 easy drill/kick by 50's before you get out. Do an excellent job on your HW tonight & be sure to bring in your report cards so I can see how you're doing in school. Have a great day!

2012-01-23T11:14:00.001-08:00

Monday, January 23, 2012

SMAC- Bronze I with Maureen & Michael

Review streamlined pushoffs & underwater dolphin kick before getting in

Different warmup: go 1 x 150 ra2 la2 free drill/kick choice on back, by 25's

Quickly review fist free drill ("fingers hide your thumbs!"), make sure they are pulling "back" instead of moving their hands "down" once they're in the water; then talk about backstroke (head flat, arms straight as they come out of the water- thumbs out, pinkies in, strong, steady kick).
Adjust intervals as necessary-
4 x 50 @ 2:00 fist free drill breathing every 3 strokes
4 x 50 @ 2:00 6 kicks 1 pull backstroke drill
1:00 rest
Talk about flip turns- do some somersaults in the middle of the blow, encourage them to blow the air out through their nose as they flip. Then...

6 x 50 swim freestyle/backstroke by 25's @ 1:30- have everybody try the flip turn!

KICKING- on their back, races if there is time?? Work on the underwater dolphin kick!

Everybody do a great job on their HW and practice their freestyle breathing in front of the big mirror at home. Have a great day!

2012-01-20T08:48:00.001-08:00

Friday, January 20, 2012

SMAC- Gold @ 4:45-6:00 p.m

400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
3 x 200 @ 3:45- odd 50's are ra2 la2 free drill, even 50's are choice drill NO FREE
6 x 75 @ 1:20- 25 swim free br 3, 50 swim/kick by 25's NO FREE
3 x 100 swim free br 3 @ 1:35- good underwater dolphin kick off the wall
8 x 50 @ :55-
odds are swim free br 3
evens are swim NO FREE/free by 25's
1:00 rest, check HR
Finish up with...
(NO FINS) 20 x 25 @ :45 in sets of 4 as follows:
#1- 1/2 kick FAST, 1/2 kick easy (explosive breakout)
#2- 1/2 swim FAST 1/2 drill (explosive breakout)
#3- swim build to FAST
#4- all drill
100 easy drill after #20 = 3150 scy
Do an excellent job on your HW tonight & bring some to the meet this weekend. Be careful getting to the meet, and remember- NO WORKOUT ON MONDAY, JANUARY 23. Have a great day!

SILVER @ 6-6:45 p.m.
300 swim freestyle
200 reverse IM- each 100 is drill/kick by 25's
1:00 rest
12 x 50 @ 1:20
odds- ra2 la2 free drill
evens- 25 breast pull w/free kick (do pullout), 25 choice drill NO FREE
8 x 75 @ 2:00- 25 swim free br 3, 25 swim NO FREE, 25 kick (5 FAST underwater dolphin kicks off the wall, then kick easy to the end).

Do an excellent job with your HW tonight & get excited for the meet this weekend. REMEMBER, NO WORKOUT ON MONDAY, JANUARY 23. Have a great day!

2012-01-19T10:58:00.000-08:00

Thursday, January 19, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/breast pull with dolphin kick, by 25's
1:00 rest

1 x 300- 25 fly kick on side, 50 choice drill breast or fly- 4x through
12 x 50 as follows:
1-3 breaststroke (drill; drill/swim; swim neg split) @ 1:00
4-6 breaststroke swim/kick by 25's @ :55 desc 1-3 to what you can
Two times through
1:00 rest after #12, check HR

3 sets of*:
1 x 150 swim free br 3 with STRONG negative split @ 2:10
3 x 75 swim FAST @ 1:30
1 x 150 swim free br 3 with BIGGER negative split free @ 2:10
3 x 75 swim FAST @ 1:45
1 x 300 swim free descend 1-3 to what you can- #3 should be JUICY!
1:00 rest between sets, check HR
*75's in 1st set are IM (NO FREE); in 2nd set- main race stroke; in 3rd set- kick

Finish up with...
12 x half pool sprints from a dive- explosive starts & FAST to 15 yards!

Do an excellent job with your HW tonight, be sure to remind your parents about the schedule change for tomorrow's workout (4:45-6:00 p.m.). Have a great day!

2012-01-18T11:45:00.000-08:00

Wednesday, January 18, 2012

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is choice drill/kick/drill/kick by 25's
1:00 rest
6 x 50 drill/swim by 25's @ 1:00- odds are free, evens are breaststroke
1 x 300 @ 5:00- 50 swim free br 3 w/moderate neg split, 50 swim/kick breaststroke
6 x 50 swim/kick breaststroke @ :55- desc 1-3's
1:00 rest, check HR
With fins, 8 sets of:
3 x 25 @ :45-
odds are 1/2 FAST 1/2 drill
#2 is swim build to FAST
1 x 50 swim all out FAST @ :45
No rest between sets, keep track of times on the 50
After 8th set, take fins off & continue into...
GOLD-
9 x 150 swim free @ 2:30 with snorkel, desc 1-3's to something moderate (4-6 are pull)
Check HR after 3, 6 & 9
Finish up with breaststroke turns from mid-pool until 6 p.m.
PLATINUM-
3* sets of:
1 x 150 swim free br 3 w/STRONG neg split @ 2:15
2 x 75 swim FAST @ 1:30
1 x 150 swim free br 3 w/STRONG neg split @ 2:15
2 x 75 swim FAST @ 1:45
300 swim free br 3 desc 1-3 (or, 1 x 600 pull w/snorkel desc 200's 1-3 after 3rd set)
*1st set the 75's are free; 2nd set the 75's are back; 3rd set the 75's are IM
Breaststroke turns from mid-pool until 6:00 p.m. with Gold after this set.

Do an excellent job with your HW tonight, be sure to tell your parents about the different workout time on Friday (4:45 p.m. until 6:00 p.m.). Have a great day!

Wednesday, January 18, 2012

SMAC- BRONZE I with Maureen & Michael

Review streamlined pushoffs & underwater dolphin kick before getting in

8 x 25 @ :10 rest-
odds are ra2 la2 free drill, work on rolling to the side to breathe
evens are kick choice FAST on back with 5 FAST underwater dolphin kicks
6 x 50 @ 2:00 (adjust as necessary)- 25 fist free drill br 3, 25 6 kicks 1 pull backstroke drill
4 x 75 @ 2:30 (adjust as necessary)- 50 swim free br 3 (watch breathing), 25 kick FAST on back with 5 FAST underwater dolphin kicks off the wall
1:00 rest

Review double arm backstroke drill- pull through with elbow (relatively) close to their bodies
4 x 25 double arm backstroke drill @ 1:30
Talk about 1/2 right arm (ra) 1/2 left arm (la) backstroke drill- then do some 25's of that drill (key is to keep head flat, kick "small" while rolling hips & shoulders (not "extreme rolling," more like moderate rolling).

If there is time-
Kicking races- 2 at a time in each lane; go several free, then try breaststroke- see who can do that kick

Do an excellent job with your HW and practice your freestyle breathing in the big mirror at home. Have a great day!

2012-01-17T11:56:00.000-08:00

Tuesday, January 17, 2012

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is kick/swim by 25's
1:00 rest
8 x 75 @ 1:20
odds- 50 fist free br 3, 25 fly kick on side
evens- drill/swim/drill NO FREE by 25's
1:00 rest

6 sets of:
1 x 200 @ 3:15 - 100 IM swim/50 kick STRONG neg split/50 swim in M-R-S at 85%
6 x 25 kick FAST on back, @ :40
1 x 75 @ 1:45 kick FAST for time with boards, add up times for 150 total
No rest between sets
After 2nd, 4th & 6th sets...
1 x 150 kick all out FAST @ 4:00- 1 straight, 1- 75/50/25, 1- 3 x 50 @ :10 rest
1:00 rest

With fins, finish up with...
6 sets of:
3 x 25 @ :45- odds are 1/2 FAST 12 drill; #2 is build to FAST
1 x 50 swim all out FAST @ :45

200 easy drill before you go. Do an excellent job on your HW tonight. Have a great day!

2012-01-16T11:39:00.000-08:00

Monday, January 16, 2012

SMAC- BRONZE I with Maureen & Michael

Review streamlined pushoffs & underwater dolphin kick before getting in

Talk about freestyle breathing before starting- roll head to breathe, don't "lift"
6 x 50 @ :10 rest as follows:
25 catchup freestyle drill, 25 kick choice on back

Talk about the underwater dolphin kick- at least 5 fast kicks off the wall while blowing the air slowly out through their nose; then...
6 x 25 kick on their back (free), work on the underwater dolphin kick

Then, talk about 6 kicks 1 pull backstroke drill- head flat and still, shoulder up by cheek, count the six kicks before pulling with the other arm
6 x 75 @ whatever rest is best:
25 6 kicks 1 stroke backstroke drill/25 swim backstroke, 25 catchup free drill with a BIG kick

Break into groups:
Maureen-
Work on some aggressive kicking, maybe some vertical dolphin kick with hands over the shoulders in between 25's FAST kick- focus on the underwater dolphin kick off the wall; see who can do the breaststroke & dolphin kick on their backs after some freestyle kicking

Michael-
Work on the 6 kicks 1 stroke backstroke drill with the newer kids (or whoever is having difficulty doing it); try to get them to focus on keeping their body flat & head still, really rotate their torso when they pull with the one arm, get their shoulders up by their cheeks as they take their six kicks

Thanks very much for your help, remind everybody to work on their freestyle breathing in the big mirror at home and make sure they're ready for the week ahead at school. Have a great day!

2012-01-16T11:28:00.000-08:00

Monday, January 16, 2012

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest

3 sets of:
3 x 100-
75 drill/swim/drill by 25's @ 1:25
25 kick FAST on back, @ :35- focus on u-d-k
1 x 150 IM (NO FREE) each 50 is swim/kick by 25's, desc 1-3 to something juicy
:30 rest between sets, check HR after 3rd set

PLATINUM-
All @ :20 rest...
800 swim neg split with snorkel/600 pull neg split br 3-5 by 50's/400 kick FAST
600/400/200- as above
400/200/your choice of distance kick, if a 50, must be under :40
Check HR after the kick in each round.
Finish up with the 25's fly with Gold

GOLD-
The 125 is always on 2:30, and it's done drill/kick by 25's (even 25's kick FAST); I'll give each lane their intervals for the 75's swim free...
125/1 x 75
125/3 x 75
125/5 x 75
125/5 x 75
125/4 x 75 (faster interval)
125/2 x 75 (faster interval)
Check HR immediately & OML

Everybody together finish up with...
16 x 25 @ :40
odds are choice fly drill, evens are swim fly build to FAST

200 easy drill before you get out. Make the most of your afternoon off- help around the house, make sure your schoolwork is done. Regular schedule resumes tomorrow. Have a great day!

2012-01-15T06:51:00.000-08:00

Sunday, Janauary 15, 2012

SMAC- JP/JW

600 swim freestyle
400 reverse IM- each 100other is drill/swim/drill/kick, by 25's
1:00 rest
1 x 300- 50 ra2la2 free drill, 50 drill NO FREE
:20 rest
1 x 300- 50 swim NO FREE, 50 kick neg split
:20 rest
6 x 75 swim free/NOFREE/free, by 25's-
Odds @ 1:15, evens @1:05
1:00 rest, check HR
3 sets of:
1 x 200 - 100 swim IM 100 kick neg split @ 3:40
4 x 25 kick FAST @ :45
1 x 200 swim free/back by 100's, neg split each 100, @3:40
4 x 25 kick FAST @ :35
1 x 200 kick with strong neg split @3:40
4 x 25 kick FAST @ :25- LUNGBUSTER to 15 yards, then kick FAST
1:00 rest between sets, check HR
Finish with:
24 x 2575 as follows:
1&2- 1/2 swim FAST, 1/2 drill
#3- swim build to FAST
#4- LUNGBUSTER!
Go 3 sets of 4 free, 3 sets of 4 NO FREE.

200 drill after #24=5550 scy. Wish you both were here at the meet! Tomorrow at 8 a.m., have a great day!

2012-01-13T03:11:00.000-08:00

Friday Morning, January 13, 2012

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest

2 sets of:
2 x 100 @ 1:45- 50 ra2 la2 free drill, 50 choice kick
2 x 75 drill/drill/kick by 25's NO FREE @ 1:25
1 x 250 @ 4:40-
50 swim free br 3/5 by 25's
75 drill/swim(build)/kick (FAST u-d-k) by 25's
2x through
No rest between sets, check HR after 2nd set
1:00 rest

6 x 50 swim @ 1:00 in M-R-S (NO FREE), desc 1-3/4-6 to FAST, get times for #3&6
1:00 rest

MYSTERY SET

Finish up with...
I'm thinking of a number...

200 easy drill/kick by 50's before you get out. Do an excellent job with your HW this weekend, don't wait until Monday to get started. REMEMBER- NO WORKOUT ON SUNDAY; Monday Morning workout is at 8 a.m. Have a great day!

2012-01-12T11:28:00.001-08:00

Thursday, January 12, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/6 kicks 1 pull backstroke drill, by 25's
1:00 rest

300- 50 fist free, 50 choice drill NO FREE
:20 rest
200- 50 swim neg split free br 3, 50 swim/kick by 25's NO FREE
:20 rest
8 x 25 @ :40-
odds 1/2 kick FAST 1/2 kick easy
evens- swim build to FAST
1:00 rest, check HR

6 x 50 kick on back @ :50
6 x 100 kick @ 1:35- #3 & 6 can be swim/kick by 50's
1 x 150 kick FAST for time
1:00 rest

6 x 50 swim/kick by 25's @ :50
8 x 75 kick as follows:
1&2 @ 1:10
#3- @ 1:25
#4- @ 1:05
2 times through
:30 rest after #8, then...
BROKEN 150 kick:
75 FAST/:10 rest/50 FAST/:10 rest/25 FAST
1:00 rest

6 x 50 choice @ :50
4 x 150 @ 3:15 as follows:
100 choice kick with STRONG negative split
50 kick FAST with boards in main race stroke
1:00 rest after #4, then...
BROKEN 150 kick:
3 x 50 kick all out FAST @ :10 rest

200 easy drill = 5050 scy
Do an excellent job with your HW tonight, be sure to remind your parents about a.m. workout tomorrow (8-10 a.m.). Have a great day!

2012-01-11T11:56:00.000-08:00

Wednesday, January 11, 2012

BRONZE I with Maureen & Michael
Ask if anybody needs caps

Review streamlined pushoffs & underwater dolphin kick
Review feet first entry

6 x 25 to start, all @ :10 rest
odds- ra2 la2 free drill, evens choice kick on back
Review fist free drill-
4 x 50- 25 fist free br 3, 25 kick FAST free on back

Review 6 kicks 1 pull backstroke drill on deck
6 x 25 6 kicks 1 pull backstroke drill @ 1:00

KICKING
9 x 50 kick w/boards descend 1-3's @ 2:30 (adjust if necessary)
1st & 3rd set are free kick; 2nd set can be something different, see who can do breaststroke kick???

Break into groups:
Maureen- get fins for 25 kick, working on the 5 FAST underwater dolphin kicks off the wall, and fly kicking on side
Michael- work on freestyle breathing (roll to breathe, don't lift) along the bulkhead.

Everybody do an excellent job on their HW and work on their freestyle breathing in front of the big mirror at home. Have a great day!

2012-01-11T11:48:00.000-08:00

Wednesday, January 11, 2012

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is choice breaststroke drill/fly kick on side/drill/drill by 25's
1:00 rest

6 x 125 @ 2:15 as follows:
odds- 50 SLOW ra2 la2 free drill, 75 kick/drill/kick by 25's NO FREE
evens- 50 swim mod neg split free br 3/5 by 25's, 75 kick/swim/kick by 25's NO FREE, same stroke as last 75 in odd 125's
1:00 rest

5 sets of:
4* x 50 @ :55- 2 are swim free br 3, 2 are swim free/4th best stroke by 25's
1 x 300 @ 5:00- 50 kick on back w/5 FAST u-d-k, then 50 drill/swim by 25's in 4th best stroke
*- in 2nd set, go 8 x 50; in 3rd set go 12 x 50; in 4th set go 8 x 50; in 5th set go 4 x 50
No rest between sets, check HR after 5th set

With fins, finish up with...
16 x 25 @ :40
odds are 1/2 FAST 1/2 drill
#2 is swim build to FAST
#4 is LUNGBUSTER!

200 easy drill before you get out. Do an excellent job on your HW tonight & remind your parents about the am workout on Friday and next Monday. Have a great day!

2012-01-10T10:58:00.000-08:00

Tuesday, January 10, 2012

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/choice fly drill/kick on back, by 25's
1:00 rest

2 sets of:
3 x 100 @ 1:45- 50 ra2 la2 free drill (fist free drill br 3 in 2nd set), 50 choice drill in M-R-S, NO FREE
1 x 125 @ 2:10- odd 25's are swim M-R-S, even 25's are catchup free drill with BIG kick
3 x 25 @ :35 swim in M-R-S, odds 1/2 swim FAST 1/2 drill; #2- build to FAST
2 x 50 swim/kick by 25's @ 1:00 in M-R-s, desc 1-2 to something juicy!
No rest between sets, check HR after 2nd set

30 x 50 kick @ 1:00 as follows:
1- choice on back, 5 FAST u-d-k off each wall then moderate
2- FAST choice
3- FAST breaststroke kick with boards
1:00 rest after #30, check HR, then get right into...
2 x 300 pull free with snorkel & buoy @ :20 rest, desc 1-2 to what you can.
1:00 rest, check HR

Finish up with...
6 times through:
4 x 25 FAST from a dive in M-R-S (walkback)
odds- FAST to 15 yards, then drill to the end
evens- all FAST to a foot touch (free & back)
1 x 100 swim/kick by 50's in M-R-S (should be same stroke as 25's FAD)
1:00 rest between sets, keep track of times throughout the set.

200 easy drill before you get out. Do an excellent job with your HW tonight, remind your parents about the workout for this weekend (Fri, 8-10 am; NO SUNDAY WORKOUT; Mon, 8-10 am). Have a great day!

2012-01-09T11:49:00.001-08:00

Monday, January 9, 2012

BRONZE I with Maureen & Michael

Review-

Hop in feet first to start each workout;
Always, always, ALWAYS push off streamlined & underwater;
5 FAST underwater dolphin kicks each time you push off the wall!

4 x 25 catch-up freestyle drill @ :10 rest- "roll" your head to the side to breathe, don't "lift" your head to breathe

4 x 25 kick FAST on back- work the underwater dolphin kick off each wall, blow the air slowly out through your nose

Break into groups-

Returning swimmers- 12 x 50 @ 2:10- odds are swim free br 3/kick on back (work flip turn);

New Bronze swimmers- review "ra2 la2 freestyle drill"- breathe on first stroke to each side, keep the arm you aren't using out in front of you, but keep it still.

If there is time, talk about fist freestyle drill

Finish up with:

Kicking relay races- with boards.

Do an excellent job with your HW tonight & review your freestyle breathing in the big mirror at home each night. Have a great day!

2012-01-09T11:15:00.000-08:00

Monday, January 9, 2012

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 50 kick, 25 drill, 25 swim
1:00 rest
3 sets of:
2 x 50 drill @ 1:00- 25 in M-R-S (NO FREE), 25 in 4th best stroke
2 x 75 swim 50 neg split in M-R-S (NO FREE), 25 in 4th best stroke- desc 1-2 @ 1:20
1 x 100 kick- 50 choice, 50 breast with board, desc 1-3 to something juicy@ 2:00
No rest between sets, check HR after 3rd set

PLATINUM- 3 x 900 swim free w/snorkel, desc 1-3 to FAST @ :30 rest
Then go the 3 x 250 desc with Gold

GOLD
3 sets of 9 x 100:
3 x 100 swim as follows:
1&2- 50 MRS (NO FREE), 50 4th best stroke @ 1:40
#3- swim free br 3 @ interval- I'll give everybody their intervals
3 x 100 as follows:
1- as above (MRS/4th best stroke @ 1:40)
2&3- free br 3 @ interval
:30 rest
3 x 100 swim free br 3 on given interval
Check HR after 3rd 100 in each set
After 3rd set...
3 x 250 swim free br 3 @ 4:30, desc 1-3 to all out smoking FAST!
1:00 rest

Finish up with...
30 x 50 kick @ 1:00 as follows:
1- choice on back, 5 FAST u-d-k, then moderate to the end
2- FAST choice
3- FAST breast kick with boards

200 easy drill before you get out. Do an excellent job with your HW tonight. Be sure to tell your parents that workout on Friday is from 8-10 a.m. Have a great day!

2012-01-08T20:05:00.000-08:00

Sunday, January 8, 2011

SMAC- Platinum & Gold

800- 100 choice, 100 kick on back
1:00 rest
3 sets of:
2 x 125 @ 2:10- 100 IM drill, 25 kick on back build to FAST
3* x 50 swim/kick by 25's @ :55 (2nd set @ :50; 3rd set @ :45)
*the 25 swim is IM order each set (#1- swim fly/kick; #2- swim back/kick; #3- swim breast/kick)
No rest between sets, check HR after 3rd immediately & OML

4 sets of:
4* x 75- 3 are swim free br 3 @ 1:05; #4- kick on back @ 1:15)
1 x 200 swim free br 3 with BIG, fat, juicy negative split!
1:00 rest between sets
*75's in 2nd set are 2 swim @ 1:05, 2 kick @ 1:15; in 3rd set go 1 swim & 3 kick; in 4th set go all 4 x 75's kick @ 1:15

Finish up with 5 sets of:
2 x 50 drill @ 1:00 in M-R-S
1* x 50 swim at 200 GP in M-R-S @ 1:10
*add 1 x 50 in each set, so in 5th set you're going 2 x 50 drill/5 x 50 swim at 200 GP

200 easy drill before you get out. Do an excellent job with your HW tonight & make sure you're ready for the week ahead. Have a great day!

2012-01-06T11:28:00.000-08:00

Friday, January 6, 2012

SMAC- Platinum & Gold

600/400 freestyle
400 reverse IM- each 100 is swim/kick by 25's
1:00 rest
1 x 600 as follows:
25 skulling
50 choice kick neg split
75 drill/swim/drill by 25's NO FREE
4 times through, then...
12 x 50 @ :50
2- swim free/NO FREE by 25's
2- swim/kick by 25's NO FREE
1:00 rest, check HR

6 sets of:
25 FAST @ 1:00
50 FAST @ 2:00
75 FAST- get time & go right into...
1 x 100 drill/swim by 25's
1:00 rest between sets
3 sets kick (75 on back, 25 & 50 with board)
3 sets swim in M-R-S

Finish up with...
1 x 800 kick as follows- 25 FAST, 25 moderate
odd 100's with boards
even 100's on back

200 easy drill/kick by 50's before you get out. Do an excellent job with your HW this weekend & don't wait until Sunday Night to get started. Have a great day!

2012-01-05T09:31:00.001-08:00

Thursday, January 5, 2012

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 25 kick, 25 choice fly drill, 50 drill
1:00 rest

3 sets of (2nd set can be with boards):
1 x 75 drill/swim/drill by 25's freestyle @ 1:25
1 x 25 kick FAST @ :35
1 x 50 drill/swim by 25's NO FREE @ 1:00
1 x 50 kick FAST @ 1:00
1 x 25 swim PERFECT, NO FREE @ :40
1 x 75 kick FAST @ 1:20
No rest between sets; after 3rd set, check HR, then...

2 sets of:
4 x 50 swim free br 3 @ :45
6 x 50 @ 1:00 in M-R-S as follows:
odds- drill/swim (build) by 25's
evens- 25 swim build to FAST turn, then 25 swim dps
No rest between sets, 1:00 rest after 2nd set, check HR

4 sets of:
4 x 50 swim at 2nd 50 split of 100 Goal Time @ 1:15
1 x 300 pull free br 3/5 by 50's- this will be with the snorkel if you don't hold your 2nd 50 split on the 4 x 50's
1:00 rest between sets.

Finish up with...
1 x 800 kick- 25 FAST, 25 moderate as follows:
odd 100's on back;
even 100's with boards

200 easy drill before you get out. Do an excellent job with your HW tonight & be sure you have a calendar for January. Have a great day!

2012-01-04T06:19:00.000-08:00

Wednesday, January 4, 2012

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 kick, 25 choice fly drill
1:00 rest

2 sets of:
4 x 50 kick/drill by 25's breaststroke @ 1:00
1 x 200 kick negative split @ 3:30
No rest between sets; after 2nd set, continue right into...
16 x 50 swim @ :50 in sets of 4-
3- back/breast by 25's
1- breast/free by 25's
No rest between sets of 4, check HR after #16

4 sets of:
6 x 25- odds drill, evens swim build to FAST, @ :35
3 x 100 swim free br 3 (#2 is br 3/5 by 50's) @ 1:35 (@ 1:25 in even sets)
No rest between sets, check HR after last 100

Finish up with...
FLY DRILLING WITH FINS

200 easy drill/kick before you get out. Do an excellent job with your HW tonight & get excited for the CBAC meet. Have a great day!

2012-01-03T11:42:00.000-08:00

Tuesday, January 3, 2012

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is kick/swim by 25's
1:00 rest

16 x 75 in sets of 4 as follows:
1-4: 50 ra2 la2 free drill, 25 fly kick on side @ 1:25
5-8: swim free br 3/5/3 by 25's @ 1:10
9-12: 50 drill in M-R-S (NO FREE), 25 kick FAST on back @ 1:25
13-16: swim free br 3/M-R-S(NO FREE)/free br 3 by 25's @ 1:10
1:00 rest, check HR

3 sets of:
6 x 100 @ 1:40 (2nd set @ 1:50; 3rd set @ 2:00)
odds, swim/kick by 50's
evens- 75 kick FAST, :10 rest, 25 swim FAST- get time for total 100
1 x 300 swim free br 3, desc 1-3 to something juicy!
1:00 rest between sets, check HR

With fins, finish up with:
24 x 50 @ 1:00- odds are drill, evens are swim FAST- target your best 50 scy time or faster on the even 50's

200 easy drill before you get out. Do an excellent job with your HW tonight & be sure to tell your parents I need to know about the CBAC meet by tomorrow at noon. Have a great day!

2012-01-02T11:14:00.000-08:00

Monday, January 2, 2012

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM - each 100 is kick/drill by 25's
1:00 rest

2 sets of:
3 x 100 @ 1:45- 50 fist free drill, 50 2 kicks 1 pull breast drill
2 x 125 @ 2:15- 75 drill/swim/drill by 25's breaststroke, 50 kick BIG negative split on back
6 x 25 kick FAST on back @ :40, 5 FAST u-d-k off each wall. (@ :35 in 2nd set)
No rest between sets, check HR after 2nd set.

6 x 75 @ 1:15-
odds- swim/kick/swim by 25's (br 3 if swimming freestyle)
evens- swim IM (NO FREE)
8 x 50 swim free br 3 @ :45
6 x 75 @ 1:10- as above
6 x 50 swim free br 3 @ :40
6 x 75 @ 1:10- as above
9 x 50 swim free br 3, 2 @ :45, 1 @ :35
1:00 rest, check HR
3 x 250 swim free with snorkel @ 4:00- desc 1-3 to something juicy!
Check HR after last 250
1:00 rest

Finish up with...
2 sets of:
3 x 50 kick choice @ :55
1 x 100 kick FAST @ 2:30
3 x 50 kick choice @ :50
1 x 75 kick FAST @ 2:00
3 x 50 kick choice @ :45
1 x 50 kick all out FAST for time
1:00 rest between sets.

200 easy drill before you get out. Do an excellent job with your HW tonight, tell your parents to look for the CBAC meet announcement in their email tomorrow. Have a great day!

2011-12-31T03:19:00.000-08:00

Saturday, December 31, 2011
Welcome Benjamin!

SMAC- Platinum & Gold
Last workout until next year, let's make it count!

600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest

4 x 100 @ 1:50
odds- 50 drill choice free, 50 kick
evens- 50 swim free br 3, 50 drill NO FREE
8 x 50 swim free br 3/NO FREE by 25's
1-4 @ :50
5-8 @ :45
8 x 125 @ 1:45 swim free br 3, except as follows:
#3&6 @ 1:35
#7-8 desc 1-2 to what you can @ 1:50
16 x 50 kick as follows:
1&2 are BIG negative split on back, @ :55
3&4 are choice @ :45
12 x 75 swim @ 1:40 desc 1-3's to something FAST, last 3 x 75's are kick
1:00 rest, check HR

BUCKET OF BALLS!!

300 easy drill/kick by 50's before you get out. Remember, regular schedule resumes on Monday (drylands at 5:30 a.m.). Enjoy the holiday, but make sure your HW is done & ready to get back to school. Have a great day!

2011-12-30T03:59:00.001-08:00

Friday, December 30, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest

3 sets of:
2 x 75 @ 1:20- 50 choice free drill, 25 fly kick on side
2 x 75 @ 1:20- 50 choice drill- NO FREE, 25 kick FAST on back
6 x 50 kick on back @ :55 (4 x 100 in 2nd set @ 1:40; 8 x 50 kick choice on back @ :50 in 3rd set)
No rest between sets; after 3rd set, check HR, then...
7 x 100- I'll give everybody their intervals- as follows:
odds swim free br 3, 3rd 25 is swim in M-R-S
evens- swim/kick by 50's
1:00 rest, check HR again

18 x 50 from a dive @ 2:00 as follows:
1- swim FAST/:10 rest/swim NO BREATHING
2- swim FAST/:10 rest/kick FAST
3- swim FAST/:10 rest/LUNGBUSTER!
Keep track of your times for each 50 in sets of 3
1:00 rest after last 50, then
9 x 150 swim free desc 1-3 @ 2:40- 3rd, 6th & 9th should be FASTER than your total time from an average set of 3 x 50 above.

From mid-pool...
Turns as FAST as you can in & out of the wall; I'll be timing you from the flags & back to the flags. Everybody does 15.

If there is time, work on starts.
200 easy drill before you get out. Do some HW today and be sure to help around the house. Tomorrow morning at 8 a.m., last workout of the year. Have a great day!

2011-12-29T03:45:00.000-08:00

Thursday, December 29, 2011

SMAC- Platinum & Gold
Written for LCM

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/swim by 25's
1:00 rest

3 sets of:
1 x 100 @ 2:15- 50 ra2la2 free drill, 50 choice drill
2 x 100 @ 2:15- 50 choice drill NO FREE, 50 kick
2 x 50 swim free/NO FREE by 25's @ 1:00 (@ :55 in 2nd & 3rd set
No rest between sets, check HR after 3rd set, then 1:00 rest

6 x 50 @ 1:05- odds swim choice (2nd 25 NO FREE), evens kick
1 x 300 pull free br 3 @ 5:30
8 x 50 @ 1:00- 2 kick (can be with boards), 2 swim choice (2nd 50 swim is NO FREE)
1 x 300 pull free br 3 @ 5:30- FASTER than 1st 300
6 x 50 @ :55-
odds are swim/kick by 25's
evens are all kick- hustle here!
:30 extra rest...
1 x 300 pull free br 3- FASTEST of the day!
1:00 rest, check HR

With fins, finish up with...
From mid-pool-
24 x 25 @ :45
Shallow end: FAST from the wall to mid-pool, build from mid-pool to wall
Deep end: FAST kick to the wall, LUNGBUSTER back to mid-pool
200 easy drill before you get out = 4900 LCM

Do some HW today, be sure to help around the house. Eat well & get excited for SCY tomorrow morning. Have a great day!

2011-12-28T03:38:00.000-08:00

Wednesday, December 28, 2011

SMAC- Platinum & Gold
Written for LCM

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/kick/swim, by 25's
1:00 rest

3 sets of:
2 x 100 @ 2:15- each 50 is drill/swim by 25's
1 x 100 kick choice on back (same kick for both 50's), moderate negative split- 2nd set with board
:30 rest between sets, check HR
After 3rd set...
18 x 50 @ :55 as follows (3 sets of 6):
1&2- swim free br 3
#3- swim free/NO FREE by 25's
4&5- swim free br 3
#6- swim/kick by 25's
No rest between sets of 6, check HR immediately after #18 and again OML
1:00 rest

With fins, from mid-pool:
15 x 50 @ 1:05
25 swim build to FAST turn, then 25 kick FAST back to mid-pool; vertical dolphin kick while waiting between 50's
1:00 rest

Finish up with...
3 x 350 swim free with snorkel @ 6:00, desc 1-3 to what you can

200 easy drill/kick by 50's = 5000 LCM. Do some HW today, try to help around the house as well- be cooperative and helpful while you're home on break. Tomorrow morning at 8 a.m., last LCM workout. Have a great day!

2011-12-27T03:40:00.000-08:00

Tuesday, December 27, 2011

SMAC- Platinum & Gold
Written for LCM

600/400 swim freestyle
400 reverse IM- each 50 is 1/2 drill, 1/2 kick
1:00 rest

12 x 50 @ 1:10 as follows:
1- 1/2 drill 1/2 swim free
2- 1/2 drill 1/2 swim NO FREE
3- all kick build to FAST at 25 & 50 meters
8 x 50 @ 1:00, 1/2 swim, 1/2 kick-
odds- free br 3
evens- NO FREE
3 x 300 @ :20 rest
1- pull free br 3/5 by 50's
2- swim backstroke
3- pull free br 3/5/7 by 50's
1:00 rest, check HR

4 sets of:
1 x 100 swim free br 3 @ 1:40
4 x 25 swim @ :40- 1/2 swim FAST, 1/2 drill
1 x 100 swim free br 3 @ 1:40
4 x 25 kick FAST @ :40
No rest between sets, check HR after 4th set

200 easy drill/kick by 50's before you get out. Do some HW today, don't wait until next year to get it all done. Tomorrow morning at 8 a.m. Have a great day!

2011-12-26T03:42:00.000-08:00

Monday, December 26, 2011

SMAC- Platinum & Gold
So who got coal???

600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/2 kicks 1 pull breaststroke drill, by 25's
1:00 rest
4 x 100- 50 choice free drill, 50 choice drill NO FREE
4 x 75 swim free/NO FREE/free @ 1:20- NO FREE is same stroke as you drilled on 100's
6 x 50 swim free br 3 @ :45 (or @ :50)
3 x 150 kick @ 2:45- 100 on back, 50 with board- desc the 50 with board 1-3 to something juicy!
6 x 50 swim free br 3 @ :40 (or @ :45)
3 x 150 kick @ 2:45- 50 with board, 100 on back- desc the 100 on back 1-3 to something smoking FAST!
1:00 rest, check HR

2 sets of:
3 x 100 swim/kick by 50's @ 1:40- swim is choice
1 x 125 swim free br 3 @ 1:40
3 x 100 swim/kick by 50's @ 1:40- swim is IM order by 25's
1 x 125 swim free br 3 @ 1:40
4 x 75 swim free br 3 @ 1:10 (2nd set, middle 25 is NO FREE)
1 x 100 swim free br 3 @ 1:10
NO REST BETWEEN SETS. Check HR after 2nd set.

With fins, finish up with...
20 x 25 @ :40
1&2 are 1/2 swim FAST 1/2 easy
#3 is build to FAST
#4 is all out swim FAST

200 easy drill before you get out. Do some HW today, and do it well. LCM tomorrow at 8 a.m. Have a great day!

2011-12-23T04:02:00.000-08:00

Friday, December 23, 2011
Happy Festivus!

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/choice breaststroke drill, by 25's
1:00 rest

4 x 50 @ 1:00- swim free br 3/fist free drill br 3- same stroke count on both
6 x 25 @ :40- offside breathing free drill
4 x 75 @ 1:20- 50 ra2 la2 free drill, 25 choice drill NO FREE
8 x 50 swim/kick by 25's @ :50
odds- free br 3
evens- NO FREE
1:00 rest, check HR

4 sets of:
6 x 15 yard sprints from a dive @ 1:00- drill the last 10 yards & walk back to blocks
1 x 50 swim all out FAST from a dive, add 4 x 50's together for 200 total
1:00 rest between sets

With fins,
3 x 200 swim same stroke as 50's in previous set; #3 should be FASTER than 4 x 50 add total time

Finish up with...
4 sets of (even sets go 2 x 75 of each):
1 x 75 swim backstroke @ 1:15
1 x 75 swim IM (NO FREE) @ 1:15
1 x 75 kick on back @ 1:15
No rest between sets , check HR after 4th set

200 easy drill/kick by 50's before you get out. Enjoy your weekend off & be ready to train on Monday Morning. Have a great day!

2011-12-22T11:44:00.000-08:00

Thursday, December 22, 2011

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/snow angel fly drill, by 25's
1:00 rest

12 x 25 @ :40
odds- "blow it out the back" fly drill
evens- kick choice on back, focus on 5 FAST u-d-k
4 x 150 @ 2:20-
75 swim free br 3/5/3 by 25's
75 swim/drill/swim fly, by 25's- build the 25's fly to FAST
6 x 50 kick choice negative split @ :55
2 x 75 kick FAST @ 1:20
6 x 50 choice kick negative split @ :50
2 x 75 kick FAST @ 1:30
4 x 50 kick choice @ :45
2 x 75 kick FAST @ 1:40
9 x 100 swim/kick by 50's desc 1-3's to something juicy @ 2:00- middle 3 w/board, last 3 NO FREE, check HR after 3rd, 6th & 9th 100's
1:00 rest

With snorkel...
1 x 900 swim free- rotate hips evenly, finish each stroke completely
1:00 rest

Finish up with...
Starts

200 easy drill before you get out. Do a little HW tonight, don't wait until next year to do it. Tomorrow at 8 a.m. Have a great day!

2011-12-21T11:20:00.000-08:00

Wednesday, December 21, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest

8 x 100 @ 1:45 as follows:
odds- 50 ra2 la2 free drill, 50 kick free on back
evens- 50 choice drill NO FREE, 50 breast kick on back
8 x 25 @ :35
odds- swim build to FAST (same stroke as you drilled on even 100's above)
evens- kick, 5 FAST u-d-k past the flags, then moderate kick to the end
12 x 50 @ :55- odds swim free br 3/5 by 25's
evens- swim/kick choice by 25's, NO FREE
1:00 rest, check HR

PLATINUM- pace set

GOLD-

1 x 200 @ 3:15 swim- 100 free br 3, 100 backstroke
6 x 25 @ :40- all in M-R-S
odds- drill
evens- swim, dps
1 x 300 kick choice- focus on 5 FAST u-d-k off each wall
1:00 rest between sets, check HR after each set

Everybody finish up with...
20 x 25 @ :45 with fins
odds- always 1/2 swim FAST 1/2 drill
evens- #2 in each set of 4 is swim FAST; #4 in each set of 4 is LUNGBUSTER
200 easy drill before you get out. If there is time...work on starts

Do an excellent job on your HW tonight, remind your parents that the holiday schedule starts on Friday (workout is 8-10 am that morning), and....NO WORKOUT ON CHRISTMAS EVE. Have a great day!

2011-12-20T11:30:00.000-08:00

Tuesday, December 20, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is reverse IM, odds are drill, evens are swim
1:00 rest

3 sets of:
2 x 75 drill @ 1:20- 50 1/2 ra 1/2 la back, 25 choice back drill
2 x 50 swim backstroke desc 1-2 @ 1:00 to something juicy!
4 x 25 kick FAST @ :45 - focus on FAST u-d-k (2nd set @ :35; 3rd set @ :25)
No rest between sets, check HR after 3rd set, then...
2 x 300 IM @ 5:30- each 75 is 50 swim (neg split), 25 kick- desc the 300's 1-2 to what you can
1:00 rest, check HR

16 x 100 @ 2:30 (will be @ 2:00 if effort isn't high on FAST kicking) as follows:
1- 75 kick moderate, :10 rest, 25 kick FAST
2- 50 kick moderate, :10 rest, 50 kick FAST
3- 25 kick moderate, :10 rest, 75 kick FAST
4- kick all FAST w/boards
No rest between sets of 4, check HR after each 100 w/boards.

With snorkels, finish up with...
12 x 100 swim free @ 1:30- roll hips evenly & finish each stroke completely.

200 easy drill before you get out. Do an excellent job with your HW tonight & remind your parents that the holiday schedule starts this Friday. Have a great day!

2011-12-19T11:21:00.000-08:00

Monday, December 19, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
1:00 rest
4 x 50 catchup free drill @ 1:00
3 x 100 @ 1:45- 50 swim free br 3, 50 choice drill in M-R-S
8 x 50 @ :55- 25 kick on back (5 FAST u-d-k), 25 swim in M-R-S, NO FREE
1 x 300 choice kick- every third 25 is FAST
1:00 rest, check HR

3 sets of:
2x{3 x 75 swim free br 3 @ 1:10 (NO FREE on 2nd 25 in 3rd set)
{1 x 125 swim free br 3 @ 1:40
After 2nd set, continue right into...
1 x 300 swim free br 3- get time, desc 1-3 to what you can (#3 should be juicy!)

Finish up with...
32 x 25 @ :40- kick FAST with fins- 2 on back, 2 with boards

200 easy drill before you go. Do an excellent job with your HW tonight & remember- the holiday schedule starts on Friday. Have a great day!

2011-12-18T11:27:00.000-08:00

Sunday, December 18, 2011

SMAC- Platinum & Gold

400 swim freestyle
400 reverse IM- each 100 is kick/drill by 25's
1:00 rest

2 sets of:
2 x 100 @ 1:45- 50 fist free br 3, 50 drill NO FREE
6 x 25 @ :35- odds are kick FAST, evens are breast pull w/free kick
No rest between sets; after 2nd set, continue right into...
3 x 200 @ 3:40-
100 drill choice/swim build by 25's breaststroke
100 kick on back, descend 1-3 to something juicy
1:00 rest, check HR

6 x 50 kick w/boards @ 1:10- descend 1-3/4-6 to all out FAST
1:00 rest

9 sets of:
4 x 25 @ :40- "get out" sprints
1 x 50 kick FAST choice w/board
After 3rd, 6th & 9th sets...
2 x 150 swim neg split free br 3 @ 2:15, desc 1-2
Check HR after 2nd 150, then 1:00 rest

Finish up with...
1 x 900 pull free w/snorkel & buoy.
200 easy drill before you get out.

Do an excellent job with your HW tonight, make sure you're ready for the week ahead. Remember, the holiday schedule starts next Friday, December 23. Drylands tomorrow morning, have a great day!

2011-12-16T11:22:00.000-08:00

Friday, December 16, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/swim/choice backstroke drill, by 25's
1:00 rest

6 x 75 @ 1:20- 25 ra2 la2 free drill, 50 drill in M-R-S, NO FREE
4 x 50 swim/kick free br 3 @ :50
4 x 50 swim/kick in M-R-S, NO FREE @ :50
1 x 300 swim free/M-R-S by 50's (NO FREE on MRS), desc the 100's 1-3 to something juicy!
:30 rest, check HR, then...

MODIFIED SPEEDSET- 16 x 25 @ :40
1- 1/2 FAST 1/2 drill
2- swim build to FAST
3- all FAST
4- LUNGBUSTER!
1:00 rest, get fins

With fins,
12 x 100 swim desc 1-3's to all out FAST @ 2:00- get times for FAST 100's (last 3 are kick)
1:00 rest, take fins off

Finish up with...
12 x 75 @ 2:00 as follows:
odds- drill
evens- BROKEN: 25 swim FAST, :10 rest, 50 kick FAST- can you equal or better the average time you went on the 100's FAST with fins???

300 drill/kick by 50's before you get out. Do an excellent job with your HW this weekend, don't wait until Sunday to start it. Have a great day!

2011-12-15T11:45:00.000-08:00

Thursday, December 15, 2011

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 swim, 25 fly pull w/free kick
1:00 rest
4 x 100 @ 1:50- 50 fist free br 3, 50 choice drill NO FREE
8 x 25 @ :40- odds are kick with 5 FAST u-d-k, evens are swim build to FAST, same stroke as you drilled on 2nd 50 of the previous 100's
1:00 rest

3 sets of:
4 x 50 swim free br 3 @ :50- evens are negative split
4 x 25 1/2 swim FAST 1/2 drill- @ :35
4 x 50 swim free/NO FREE by 25's @ :50
4 x 25 swim all FAST @ :40
1 x 100 kick FAST- keep track of times
1:00 rest between sets
After 3rd set...
3 x 300 @ 5:30- swim/kick by 50's, desc 1-3 to something smoking FAST
#3- can you be faster than your 3 x 100 kick add-up time??

Finish up with...
12 x 75 kick @ 1:15- 2 on back, 1 with a board
200 easy drill before you get out.
If there is time...
Work on starts.

Do an excellent job with your HW tonight, remember, the holiday schedule starts next Friday (December 23). Have a great day!

2011-12-14T08:21:00.001-08:00

Wednesday, December 14, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/fly kick on side, by 25's
1:00 rest

3 sets of:
1 x 150 @ 3:00- 2 kicks 1 pull breaststroke drill/breast pull with free kick, by 25's
1 x 50 @ :55 swim breaststroke, desc 1-3
1 x 100 @ 1:45- 50 swim, 50 kick free, desc 1-3
No rest between sets, check HR after last set

3 sets of:
2 x 125 @ 2:00- 50 fist free br 3, 75 swim/kick/swim free by 25's
5 x 50 swim free br 3 @ :55
1 x 200 swim backstroke- 5 FAST u-d-k throughout, roll hips thoroughly & keep head back
:30 rest & check HR after each set

GOLD- with fins, 24 x 25 @ :40- 2 jungle sprint, 1 build, 1 LUNGBUSTER
PLATINUM- pace set, 4 x 100/400, 3x

200 easy drill/kick by 50's before you get out; we'll review the meet & hand out awards while the Bronze Groups warm up for their mini-meet. Do an excellent job with your HW tonight & be sure you know the holiday schedule. Have a great day!

2011-12-13T09:33:00.000-08:00

Tuesday, December 13, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 50 kick
1:00 rest

3 sets of:
4 x 25 @ :35- 6 kicks 1 pull backstroke drill
3 x 50 swim/kick backstroke @ :50 (@ 1:00 in 2nd set; @ 1:10 in 3rd set, desc 1-3)
No rest between sets.

4 rounds:
6 x 75 kick- 1 easy, 1 FAST @ 1:30
2 x 150 @ 2:15 swim choice- neg split & desc 1-2
No rest between sets, check HR after last 75 kick & 2nd 150 swim

PLATINUM-
9 x 250 as follows:
1-3 swim free w/snorkel, desc -3 to something juicy @ 3:40
4-6: pull free w/snorkel @ 3:30
7-9: swim backstroke desc 1-3 to something juicy @ 4:00

GOLD-
8 rounds:
4 x 25 @ :40-
odds are 1/2 FAST 1/2 drill; evens are build to FAST
1 x 50 swim FAST from a dive
Start the next round as soon as everybody finishes the 50

200 easy drill before you go. Do an excellent job on your HW tonight & get excited for the rest of the week. Have a great day!

2011-12-12T10:20:00.001-08:00

Monday, December 12, 2011

SMAC- Bronze I w/MG
Last day before the Mini-Meet!

Review streamline pushoffs & underwater dolphin kick before getting in

6 x 25 @ :10 rest- odds are fist free drill, evens are 1/2 ra 1/2 la backstroke drill
4 x 25 @ :10 rest- breast kick on back, with 5 FAST underwater dolphin kicks when they push off (low air out their nose SLOWLY)
4 x 50 @ :15 rest- 25 2 kicks 1 pull breast drill, 25 choice kick

Review butterfly drills (no fins today, sorry) and breaststroke kick. Finish up with starts.

Remind everybody about the Mini-Meet on Wednesday (regular workout time); we'll have Goodie Bags for everybody afterwards. Do an excellent job on your HW & have a great day!

2011-12-09T09:46:00.000-08:00

Friday, December 9, 2011

SMAC- Silver

300 swim freestyle
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
3 x 100 @ :20 rest- 50 fist free drill breathing every 3 strokes, 50 drill/kick by 25's NO FREE
4 x 75 @ 1:40- 25 swim free br 3, 25 swim NO FREE build to FAST, 25 drill- same stroke as previous 25 swim
8 x 25 @ 1:00- each 25 is 1/2 FAST 1/2 easy-
odds are kick, evens are swim

From the middle of the pool:
12 x turns- 3 backstroke, 3 some sort of open turn, - :30 rest between each turn
200 easy drill before you get out

Do an excellent job with your HW tonight, be sure to bring some HW with you to the meet. Warmup for both Saturday & Sunday starts at 11 a.m. Have a great day, get excited for the meet!

2011-12-09T09:34:00.000-08:00

Friday, December 9, 2011

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
4 x 50 @ 1:00- swim free br 3/fist free drill br 3- count strokes on both, see how close you can get those two numbers
4 x 50 @ 1:00 NO FREE- drill/swim dist per stroke by 25's
1 x 300- swim/kick by 50's, all moderate
:20 rest
1 x 200 IM- each 50 is drill/swim by 25's
:20 rest
1 x 100 kick choice on back- 5 FAST u-d-k off each wall, then easy kick to the end
1:00 rest, check HR

4 x 75 @ 1:45- 25 breast kick on back, 25 drill in M-R-S, :10 rest, 25 swim build to FAST in same stroke as you drilled
6 x 50 swim choice @ :55- if free br 3
Finish up with...
12 x 25 @ :40 as follows:
odds- 1/2 swim FAST, 1/2 drill
evens- swim dist per stroke

If there is time...
Turns from mid-pool: some backstroke, some open turns

Do an excellent job with your HW tonight, be sure to bring some with you to the meet. Warmup tomorrow morning is at 8:00 a.m. Have a great day!

2011-12-08T11:43:00.000-08:00

Thursday, December 8, 2011

SMAC- GOLD

400 swim freestyle
400 reverse IM- each 100 is 50 kick, 25 drill, 25 drill choice breaststroke
1:00 rest

2 sets of:
6 x 50 @ :55- odds are swim neg split, evens are swim/kick by 25's (@ :50 in 2nd set)
6 x 25 @ :35- 1/2 FAST 1/2 easy- odds are swim, evens are kick
2 x 100 @ 1:30- swim negative split free br 3
1 x 200 kick choice neg split & descend 1-2 to something juicy
:30 rest between sets, check HR after each set

8 x 50 @ 1:00- drill/swim dps by 25's in M-R-S, get a good handle on your stroke here!
1:00 rest

4 sets of:
1 x 75 swim FAD in M-R-S, build by 25's to FAST on 3rd 25
:10 rest
50 drill
:10 rest
25 all out swim FAST
1:00 rest
1 x 25 swim build to FAST
:10 rest
50 drill
:10 rest
1 x 75 swim all out FAST from a dive, get time
:50 drill
3 x 25 kick FAST @ :40- add up times
1:00 rest between sets
After 4th set...
6 x 50 drill/choice by 25's @ 1:10
MYSTERY SET

Finish up with...
12 x 25 @ :40- odds- jungle sprint, evens- build
200 easy drill before you get out
Remember, tomorrow's workout is from 5-6 p.m. NO WORKOUT ON MONDAY! Get excited for the meet, have a great day!

2011-12-07T11:41:00.000-08:00

Wednesday, December 7, 2011

SMAC- Platinum

600 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest

3 x 75 @ 1:20- 50 fist free, 25 breast kick on back
3 x 25 kick build to FAST @ :40
3 x 75 @ 1:15- 25 swim free br 3, 50 drill choice NO FREE
3 x 25 jungle sprint @ :40- same stroke as drilled on 75's above
3 x 75 @ 1:10- swim free br 3/NO FREE/free br 3by 25's
9 x 50 swim/kick by 25's NO FREE, desc 1-3's to what you can @ 1:00/:55/:50, by sets of 3
1:00 rest, check HR

PACE SET- 4 x 100/600 (let's talk about the 600...)
1:00 rest
3 x 300 kick desc 1-3 @ :20 rest, 5 FAST u-d-k throughout
1:00 rest
With fins, finish up with...
24 x 25 @ :40- the (every so often) usual set...

200 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the meet. Have a great day!

2011-12-06T08:12:00.000-08:00

Tuesday, December 6, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 choice kick, 25 1/2 ra 1/2 la backstroke drill
1:00 rest
3 x 100 @ 1:50- 50 ra2 la2 free drill, 50 drill in M-R-S, NO FREE
4 x 50 swim free/M-R-S (NO FREE) @ :55
3 x 100 @ 1:50- 50 swim free/M-R-S by 25's, 50 kick neg split
4 x 50 kick choice on back @ :50 (some @ :55)- 5 FAST u-d-k off each wall!
1:00 rest, check HR

4 sets of:
3 x 150, all @ 3:00
#1- swim neg split if backstroke, or M-R-S/free by 25's, build the 25's M-R-S to FAST
#2- 100 as above (neg split or 25/25), :10 rest, then 50 swim FAST
#3- 50 drill @ 1:15, then 2 x 50 swim FAST @ :10 rest
1 x 300 pull free br 3/5 by 50's after 3rd 150 in each set
1:00 rest between sets.

Finish up with...
Platinum- 3 x 300 kick @ :20 rest, neg split & desc 1-3 to something juicy!
Gold- 1 x 75 swim IM (NO FREE) @ 1:15, then 3 x 25 kick FAST @ :40- repeat that until 6 p.m.

200 easy drill before you get out. Do an excellent job with your HW tonight & make sure you know the warmup times for this weekend- then tell your parents. Get excited for the meet, have a great day!

2011-12-05T11:49:00.000-08:00

Monday, December 5, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick free on back with arms toward ceiling
1:00 rest

3 sets of (NO FREE in 2nd set):
1 x 200- 50 fist free drill, 50 kick neg split
:20 rest
6 x 25 @ :35-
odds are 1/2 FAST 1/2 drill
evens are kick build to FAST
No rest between sets, check HR after 3rd set

With fins:
18 x 50 @ 1:20, desc 1-3's to all out FAST
odd sets of 3 are free, even sets of 3 are NO FREE- keep track of your times from FAST 50's
1:00 rest

4 sets of:
2 x 75 kick on back @ 1:15
1 x 100 kick FAST with board @ 2:00
2 x 100 kick w/boards @ 1:35
1 x 75 kick FAST for time on back
1:00 rest between sets, give me your times from the FAST 100 & 75
After 4th set...
4 x 50 easy drill/swim by 25's @ 1:00
1 x 200 kick FAST for time

200 easy drill = 5650 scy

Do an excellent job with your HW tonight & get excited about the meet. Have a great day!

2011-12-05T11:29:00.000-08:00

Monday, December 5, 2011

SMAC- Bronze I w/MG

Review streamlined pushoffs & underwater dolphin kick before getting in.

4 x 25 @ :10 rest- ra2 la2 free drill
4 x 50 @ :20 rest- 1/2 ra backstroke drill, 1/2 la backstroke drill, then FAST free kick on back, by 25's
1:00 rest
Review one breaststroke drill- your choice
Review breaststroke kick on back

With fins:
Review fly drilling, focusing on the breathing motion ("lift & drop" in one motion)

If there is time, get some sort of FAST kicking in (I'd prefer that over starts; you can do starts on Wednesday and next Monday).

Everybody do an excellent job with your HW tonight & practice your breaststroke kick in front of the big mirror at home. Have a great day!

2011-12-04T10:49:00.001-08:00

Sunday, December 4, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/fly kick on side, by 25's
1:00 rest
4 sets of:
1 x 75 @ 1:20- 50 fist free br 3, 25 choice drill NO FREE
1 x 100 @ 1:40- 50 swim PERFECT free br 3- good legs on 2nd 25, 50 drill/swim dps by 25's NO FREE
3 x 25 kick FAST @ :40- odd sets on back, even sets with boards
No rest between sets, check HR after 4th set

6 x 300 as follows:
100 swim free br 3 @ 80-85% effort
:10 rest
100 swim free br 3- FASTER than previous 100- right into...
100 kick free w/boards
:30 rest between sets, check HR after each set
1:00 rest after 6th 300

Break into 2 groups...
Group 1- 3 people per group, up to 2 groups:
6 sets of-
1:00 vertical kick while passing around the bleach bottle-
:20 FAST vertical dolphin kick
:10 FAST vertical breaststroke kick with bleach bottle
After 1:00 minute...
:10 rest- get out
1 x 50 FAST kick on back from a dive (roll onto back while dolphin kicking EXPLOSIVELY underwater) - keep track of your time on this 50!

Group 2- with fins:
Every 2:00 (go 6 times through)
1 x 50- LUNGBUSTER/swim FAST in M-R-S by 25's- target your best 50 scy time
1 x 50 drill PERFECT, same stroke you swam on previous 50

Switch after 6 rounds, so everybody gets to go through both groups

Finish up with...
As many rounds as possible:
3 x 50 kick on back @ :55- 5 FAST u-d-k off each wall
1 x 75 kick FAST @ 1:15- keep track of time
No rest between sets.

200 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead. Drylands tomorrow morning at 5:30 a.m. Have a great day!

2011-12-02T11:26:00.000-08:00

Friday, December 2, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 50 kick, 50 drill
1:00 rest

3 sets of:
4 x 50 @ 1:00- 25 kick, 25 drill (free in 1st set; NO FREE in 2nd set; kick/swim in 3rd set @ :50)
1 x 150- 75 swim free, 75 swim IM, desc 1-3 to what you can
Check HR after each set
Speedset- modified...
16 x 25 @ 1:00 as follows:
1- 1/2 FAST 1/2 drill- from a dive
2- swim build to FAST
3- all swim FAST, from a dive
4- all drill
1:00 rest after #16, check HR

8 x BROKEN 200's as follows:
1 x 100 swim free- I'll give everybody their interval
1 x 50 swim at 200 Goal Pace @ :50
1 x 50 swim faster than 200 Goal Pace @ :50
1 x 50 easy drill @ 1:45
Keep track of your times on the 50's- go 2 sets free, 2 set in M-R-S

After 8th 200, finish up with...
12 x 50 @ :50
2- swim strong neg split free br 3
2- swim/kick choice by 25's, NO FREE @ :50

200 easy drill before you get out. Do an excellent job with your HW tonight, don't wait until Sunday to get started! Make sure your parents have the entries & fees for the ASC meet next weekend. Have a great day!

2011-12-01T11:37:00.000-08:00

Thursday, December 1, 2011

SMAC- Bronze II with Maureen

Review streamlined pushoffs & underwater dolphin kicks before starting

4 x 25 @ :10 rest- ra2 la2 free drill
4 x 25 @ :10 rest- choice drill, NO FREE
4 x 25 kick FAST on back, focus on 5 FAST underwater dlphin kicks off the wall!
1:00 rest

With fins:

FLY DRILLING
Try this progression:

1 x 25 fly kick on side/1 x 25 fly kick on belly/1 x 25 "sneak-it-in" fly breathing drill- see if this progression works, hoping they can hold onto the fly kick while they learn to "lift & drop" their chin in one motion to breathe. See if you can add the pull to the "sneak-it-in" breathing drill.

If there is time...
Some FAST kicking with boards??
Work on starts??

How about a mini-meet next week against the other Bronze Group??

Everybody do an excellent job on your HW tonight & be sure to practice the breaststroke kick in front of the big mirror at home. Have a great day!

2011-12-01T11:25:00.000-08:00

Thursday, December 1, 2011

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
2 x 200 @ :20 rest as follows:
#1- 50 fist free br 3, 50 breaststroke kick negative split
#2- 50 swim free br 3 with moderate negative split, 50 drill NO FREE
3 x 100 swim/kick by 50's NO FREE (same stroke as you drilled on 200's) @ 1:45
3 sets of:
3 x 50 swim free br 3 @ :50- strong negative split
1 x 175 @ 3:00- get time, descend 1-3 to something juicy
No rest between sets, check HR after 3rd set; then...
7 x 125 swim free as follows:
#1-3: @ 1:50, then @ 1:40, then #3 @ 1:35
#4-7: odds @ 1:45; evens @ 1:30
1:00 rest, check HR

BUCKET OF BALLS- with a twist

Finish up with...
1 x 700 kick as follows:
odds- strong negative split on back with 5 FAST u-d-k off of each wall
evens- FAST with a board
200 easy drill before you get out.

Do an excellent job with your HW tonight, make sure your parents have the entries & fees for the ASC meet. Have a great day!

2011-11-30T06:49:00.000-08:00

Wednesday, November 30, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 kick, 25 catchup free drill
1:00 rest
9 x 50 @ 1:00 in 3 sets of 3:
2- choice breaststroke drill (2k1p or 2 dolphin kicks with breast pull)
1- swim/kick breaststroke by 25's, desc 1-3
2 sets of:
6 x 25 @ :35- breast pull w/free kick
1 x 200- 25 swim breaststroke build to FAST, 25 kick FAST on back
:30 rest between sets, everybody start the 2nd set together
1:00 rest after 2nd set, check HR

PLATINUM-
Pace set:
4 x 100 @ pace
1 x 600 swim free w/snorkel
3 times through, desc the 600's 1-3 to what you can, check HR after each 600
Finish up with the fin set with everybody else
6000 scy

GOLD-
16 x 75 as follows:
2- swim free br 3/5/3 by 25's @ 1:10- good u-d-k off each wall
2- swim choice NO FREE/breaststroke/choice NO FREE by 25's, @ 1:20
12 x 50 swim @ :55 as follows:
2- free br 3 with moderate negative split & FAST dolphin kick off each wall
2- back/breast by 25's- 5 FAST u-d-k on back & STRONG breakout on breast
1 x 400 pull free w/snorkel & buoys- steady head position throughout, roll hips evenly & finish each stroke
1:00 rest, check HR

With fins, finish up with...
24 x 25 @ :40 as follows:
1&2: 1/2 swim FAST 1/2 drill
3- swim build to FAST
4- LUNGBUSTER!
200 easy drill before you get out = 4950 scy

Do an excellent job with your HW tonight, be sure your parents have your events & fees for the ASC meet. Have a great day!

2011-11-29T11:33:00.000-08:00

Tuesday, November 29, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/double arm backstroke drill, by 25's
1:00 rest
4 x 50 @ 1:00- swim free/fist free drill, both br 3, count strokes on both 25's
2 sets of:
1 x 200 @ 3:30- 50 kick choice neg split, 50 drill in M-R-S, NO FREE
1 x 100 @ 1:45- drill/swim dps in M-R-S, NO FREE, desc stroke count 1-2
No rest between sets, then...
4 x 75 swim @ 1:15- 50 neg split free br 3, 25 NO FREE build to FAST
1:00 rest, check HR

PLATINUM-
9 x 400 as follows:
1&2- swim BIG negative split free br 3 @ 5:45
3- kick as follows:
#3- 4 x 100 kick @ 2:00- odds moderate, evens FAST
#6- 8 x 50 @ :10 rest, 1 easy 1 FAST
#9- odd 100's mod neg split; evens are BROKEN: 4 x 25 @ :10 rest
Check HR after 2nd 400 in each set and after each FAST kick
Finish up with...
18 x 50 pull free w/snorkel- 2 @ :50, 1 @ :40
200 easy drill/kick before you get out

GOLD-
4 sets of (2 free, 1 M-R-S, 1 IM):
3 x 50 swim free br 3 @ :40
3 x 50 swim FAST @ :10 rest
3 x 50 swim free br 3 @ :45
3 x 25 swim FAST @ :10 rest
1 x 150 easy drill/choice by 25's
1:00 rest between sets, keep track of your times on the broken swims
After 4th set...
3 x 150 swim choice desc 1-3 to all out FAST @ 3:00
200 easy drill/kick before you get out.

Do an excellent job with your HW tonight- the "holiday's" are no excuse to fall behind in school! Be sure to give those entry fees & events to your parents. Have a great day!

2011-11-29T08:36:00.000-08:00

Monday, November 28, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
3 sets of:
1 x 150 @ 2:45- drill/swim dps by 25's (back in 1st set; breast in 2nd set; fly in 3rd set)
1 x 100 @ 1:45- swim/kick by 25's (back in 1st set; breast in 2nd set; fly in 3rd set)
1 x 50 kick FAST @ :50
No rest between sets, check HR after 3rd set
1:00 rest
9 x 100 in sets of 3, as follows:
2- swim/kick by 50's NO FREE @ 1:40 (or swim, 3rd 25 is kick)
1- swim IM @ 1:30- better than 85% on #3, desc to 100% effort on #9
1:00 rest, check HR
With fins:
16 x 25 in 4 sets of 4:
1-3: breast pull w/free kick @ :40
#4- LUNGBUSTER @ :20!
No rest between sets of 4; take off fins after #16
Finish up with...
3 sets of:
1 x 150 @ 2:45- 50 swim free br 3 neg split, 25 swim breast, 25 kick free head out, 50 swim STRONG neg split breaststroke
1 x 100 swim free br 3 (I'll give everybody their interval, it will be challenging)
1 x 150- as above
2 x 100 swim free br 3 - same interval as first 100
No rest between sets; check HR immediately & OML after 3rd set
200 easy drill/kick after 3rd set before you get out

Do an excellent job on your HW tonight & be sure your parents get the ASC events & fees handout I gave you today. Have a great day!

2011-11-28T11:24:00.000-08:00

Monday, November 28, 2011

SMAC- Bronze with MG

Hopefully everybody enjoyed their Thanksgiving! Get fins before you get in.

Review streamlined pushoffs & underwater dolphin kicks before getting in...
Start with 8 x 25 @ :10 rest
odds- ra2 la2 free drill
evens- 6 kicks 1 stroke backstroke drill
1:00 rest
Talk about butterfly breathing- on deck
Review butterfly drills, then put fins on
Go through at least two butterfly breathing drills, preferable one that focuses on breathing ("sneak-it-in" breathing drill) and one other drill of your choice

After 20 minutes or so, take off fins and go some breaststroke drills:
- breast pull with free kick
- 2 dolphin kicks 1 pull breaststroke
- 2 breaststroke kicks 1 pull breaststroke
If there is time...
Breaststroke kick on back

Everybody do an excellent job on your HW tonight & practice your breaststroke kick in front of the big mirror at home. Have a great day!

2011-11-27T11:29:00.001-08:00

Sunday, November 27, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 2 kicks 1 pull breaststroke drill, then drill/drill/fly kick on side, by 25's
1:00 rest
3 x 50 ra2 la2 free drill @ 1:00
2 x 100 drill/kick by 50's @ 1:50- NO FREE
3 x 50 swim neg split @ :50- NO FREE on odd 50's
7 x 100 as follows:
odds @ 1:40- kick, except 3rd 25 is swim NO FREE build to FAST
evens @ 1:20- swim STRONG negative split free
1:00 rest, check HR
2 sets of:
3 x 200 @ 2:40 swim free br 3, except 3rd 50 is kick (some may go 150's @ 2:40)
2 x 75 swim/kick/swim by 25's NO FREE @ 1:20
1 x 100 kick FAST for time with board @ 2:15
3 x 200 kick negative split on back @ 3:30- 5 FAST u-d-k throughout (we'll go these @ 3:15 if the negative split isn't big enough)
2 x 75 drill/swim dps/drill by 25's @ 1:30- different strokes on #1 & #2
1 x 100 swim IM FAST @ 2:15
Get times & check HR after each FAST 100; no extra rest between sets.
Finish up with...
1 x 400 pull free with snorkel
Do an excellent job with your HW tonight, make sure you're ready for the week ahead. We'll mix up the drylands tomorrow morning- be ready. Have a great day!

2011-11-24T16:33:00.000-08:00

Friday, November 25, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/2 kicks 1 pull breaststroke drill, by 25's
1:00 rest

4 x 150 as follows:
odds @ 3:00- 50 fist free br 3, 100 drill/swim by 25's in M-R-S (NO FREE)
evens @ 2:45- 50 swim free br 3, 100 swim/kick by 25's- build kick to FAST
6 x 25 @ :35
odds- swim dist per stroke, count strokes
evens- 1/2 swim FAST 1/2 drill, same sgtroke as odd 25's
12 x 50 kick as follows:
2- on back @ :55, 5 FAST u-d-k
1- choice @ :50
2- on back @ :55, as above
1- choice @ :45
1:00 rest after #12, check HR

SPEEDSET- 16 x 50 FAD @ 1:30, you can change strokes after each set of 4
1:00 rest

PLATINUM-
3 sets of:
3 x 150 swim backstroke desc 1-3 to what you can @ 2:30
3 x 50 swim FAST backstroke @ 1:10
No rest between sets of 3, check HR after 3rd 50
After 3rd set...
12 x 25 kick FAST choice @ :40
200 easy drill before you get out.

GOLD-
4 sets of:
1 x 25 swim FAST FAD @ :40- get time
1 x 75 drill @ 1:45
1 x 50 FAST FAD @ 1:00
1 x 100 drill @ 2:15
1 x 75 FAST FAD @ 2:00 (25 drill to the starting end immediately after getting your time on the 75)
No additional rest between sets.
After 4th set...
12 x 25 kick FAST choice @ :40
200 easy drill before you get out.

Enjoy your time off this weekend, be sure to get your HW done at some point. Sunday at 4 p.m. Have a great day!

2011-11-23T17:49:00.000-08:00

Thursday, November 24, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is kick/drill by 25's
1:00 rest
3 x 300 @ :20 rest
#1- 50 fist free, 50 breast kick on back
#2- 50 swim free br 3, 50 fly kick on side
#3- 50 drill NO FREE, 50 choice kick on back with 5 FAST u-d-k
:30 rest- everybody start the next set together...
3 sets of:
6 x 50 swim free with snorkel @ :55
1 x 200 swim DPS/drill by 25's in M-R-S (1st & 3rd sets, NO FREE)
:30 rest between sets, check HR after 3rd set

1 x 900 as follows:
100 backstroke- 50 drill, 50 swim with 5 FAST u-d-k throughout
50 breaststroke kick w/boards, squeeze feet together at the end of each kick
1:00 rest

With fins, finish up with:
20 x 25 @ :40
1&2- 1/2 swim FAST 1/2 drill
#3- swim build to FAST
#4- all drill PERFECT

If there is time, work on starts.

Enjoy your time with your families today, we all have A LOT to be thankful for! Tomorrow morning 8-10 a.m. again. Have a great day!

2011-11-23T03:36:00.000-08:00

Wednesday Morning, November 23, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is choice backstroke drill, then drill/kick/drill, by 25's
1:00 rest
6 x 25 @ :40- odds ra2 la2 free, evens are kick with 5 FAST u-d-k
5 sets of:
2 x 75 @ 1:20- drill/swim/drill in M-R-S, NO FREE
1 x 50 kick choice @ :55- add 1 x 50 & subtract :05 per round, up to 3 x 50, then back down to 1 x 50 (those 50's go back to :50 & :55, but they are FAST)
No rest between sets, check HR after last set
1:00 rest

PLATINUM-
Pace set- 3 rounds, but the 400's pull are with a snorkel
18 x 50 kick @ 1:00- one easy, 1 FAST
Finish with fin set with Gold

GOLD-
18 x 150 kick as follows:
odds- choice @ 3:00
evens-
#2- BROKEN: 75/50/25, :10 rest throughout
#4- BROKEN: 3 x 50, all @ :10 rest
#6- straight 150 FAST for time
Check HR after each FAST 150

With fins,
24 x 25 @ :40- the (every-so-often) usual sets of 4

200 easy drill/kick by 50's before you get out. Do an excellent job with your HW tonight & enjoy your day off. Tomorrow again at 8 a.m. Have a great day!

2011-11-22T11:10:00.000-08:00

Tuesday, November 22, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is choice breaststroke drill, then drill/drill/kick, by 25's
1:00 rest
With fins:
16 x 25 @ :40-
2- fly pull w/free kick
2- breast pull w/free kick
1:00 rest, take off fins
3 sets of:
2 x 75 swim IM (fly/back/breast) @ 1:15
2 x 75 kick choice @ 1:20, desc 1-2; 2nd set with boards
2 x 75 swim free br 3 @ 1:10
2 x 200 kick @ 3:30 (@ 4:00 in 3rd set, desc 1-2)
No rest between sets, check HR after 3rd set

PLATINUM-
3 x 450 as follows:
4 x 50 swim IM order by 25's @ :50
1 x 250 swim free br 3, desc 1-3 to something juicy
:30 rest after each 250; then after 3rd set...
3 x 450 as follows:
4 x 50 kick @ :50
1 x 250 swim IM- 50 fly/back/breast neg split each 50, :10 rest, 100 swim IM FAST
:30 rest after each 250
200 easy = 6650 scy

GOLD-
3 sets of:
4 x 50 swim IM order @ :50
2 x 150 swim free negative split & descend 1-2 @ 2:10
After 3rd set...
4 sets of:
4 x 50 swim/kick by 25's @ :55 (@ :50 in 2nd set; @ :45 in 3rd set; @ :40 in 4th set)
1 x 150 kick FAST- odd sets on back, even sets with board
:30 rest after each set

Do an excellent job with your HW tonight. Remember, workout tomorrow is from 8-10 a.m. Have a great day!

2011-11-18T07:37:00.000-08:00

Friday, November 18, 2011

SMAC- Silver @ 6:00-6:45 p.m.

300 swim freestyle breathing every 3 strokes ("br 3") & flip turns
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest

4 x 50 @ 1:10-25 ra2 la2 free drill, 25 choice drill NO FREE (@ 1:20 if necessary)
4 x 50 @ 1:20- 25 swim free br 3, 25 breast pull w/free kick- hands recover FAST on the surface back to the front, head looking DOWN at the end of each stroke
1 x 300 swim- 50 free, 25 NO FREE, 25 kick on back- 5 FAST underwater dolphin kicks off of each wall, unless you're doing breaststroke!
1:00 rest

From mid-pool, finish up with...
Backstroke flip turns- get your stroke count by swimming FAST into the wall, then break out FAST with 5 FAST underwater dolphin kicks!
50 easy before you get out.

Do an excellent job with your HW tonight, be sure to bring some to the meet! I emailed your parents with all the warmup times. Remember, NO WORKOUT ON MONDAY! We'll have regular workout on Tuesday, right at 6:00 p.m. Get excited for the meet & have a great day!

2011-11-18T07:24:00.001-08:00

Friday, November 18, 2011

SMAC- Gold @ 5:15 p.m.!

400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
2 sets of:
4 x 50 @ 1:00- 25 ra2 la2 freestyle drill/25 choice drill NO FREE
4 x 50 @ 1:00- 25 swim free br 3, 25 breast pull w/free kick- hands recover FAST on the surface back to the front
1 x 300 swim- 50 free br 3, 50 dps in M-R-S (NO FREE), count strokes, take 1 less stroke on 2nd 25
1:00 rest between sets.
Finish up with...
12 x 25 @ :45
odds- 1/2 FAST 1/2 drill
evens- swim dist per stroke
100 easy drill before you get out.
Do an excellent job on your HW tonight, be sure to bring some with you to the meet. I emailed all the warmup times to your parents. Remember, NO WORKOUT ON SUNDAY OR MONDAY. Regular workout on Tuesday at 4:00 p.m. Get excited for the meet & have a great day!

2011-11-18T07:11:00.000-08:00

Thursday, November 17, 2011

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
8 x 75 @ 1:30 as follows:
swim free br 3/drill choice NO FREE/kick on back, build to FAST
12 x 25 @ :40- go 2 swim, 2 kick as follows:
1st 25- 1/2 FAST 1/2 drill (or 1/2 FAST 1/2 moderate for kick)
2nd 25- build to FAST
400 swim/kick by 50's- NO FREE on even 100's, negative split each 50
1:00 rest, check HR
Anh-Trang N/Joe W/Jacob L- swimming tomorrow, so go the following set:
12 x 50 @ :55- 2 swim free, 2 swim/kick by 25's NO FREE, all @ :55
6 x 75 @ 1:45-
25 kick with FAST breakout, 25 drill in M-R-S, :10 rest, then last 25 is swim breast to FAST
1 x 300 swim 50 free br 3, 50 NO FREE- neg split the 50 NO FREE
1:00 rest, check HR, then get fins
With fins, finish up with...
25 x 25 @ :45- the usual sets of 4
100 easy before you get out. Warmup tomorrow starts at 4 p.m., be on deck by 3:50 p.m. Get excited for the meet this weekend, have a great day!

Everybody else (NOT swimming Friday in the meet):
4 sets of:
3 x 150 @ 3:00 as follows:
1- 50 swim FAST, 100 drill
2- 100 swim FAST, 50 drill
3- all swim FAST- except on #2 & 4, 3rd 150 is...
BROKEN 150: 3 x 50 swim FAST @ :10 rest
After 3rd 150, right into...
3 x 100 swim free br 3- 1st round @ 1:30; 2nd set @ 1:25; 3rd @ 1:20; 4th set @ 1:15
1:00 rest, check HR
After 4th set...
300 drill/kick by 50's
Do an excellent job with your HW tonight, get excited for the meet this weekend. Remember, workout on Friday is from 5:15 until 6:00 p.m. Have a great day!

2011-11-17T11:34:00.000-08:00

Thursday, November 17, 2011

SMAC- Bronze II with Maureen (MG for today)

Review streamlined pushoffs & underwater dolphin kick before getting in

6 x 25 @ :10 rest-
odds- catchup free drill
evens- breast pull with free kick

KICKING-
Review breaststroke kick on deck, then...
6 x 50 kick with boards- breaststroke kick/choice, by 25's- desc 1-3/4-6

With fins,
FLY DRILLING WITH FINS
- concentrate on the "lift & drop" breathing motion; throw in some 25's FAST dolphin kick on back

Thanks for your help, MG!

Everybody do an excellent job on your HW tonight & practice your breaststroke kick in front of the big mirror at home. Have a great day!

2011-11-16T07:47:00.000-08:00

Wednesday, November 16, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 2 kicks 1 pull breaststroke drill/drill/swim/drill, by 25's
1:00 rest

3 x 200 as follows:
125 @ 2:10- 50 catchup free drill, 75 drill/drill/kick in M-R-S, NO FREE
75 @ 1:20 swim/kick/swim by 25's in M-R-S, NO FREE, desc 1-3 to what you can
After 3rd 200, continue right into...
4 x 50 swim free br 3 @ :50- FAST u-d-k throughout
4 x 25 jungle sprint @ :35- odds free, evens M-R-S, NO FREE
4 x 50 swim/kick by 25's in M-R-S, NO FREE @ :50
4 x 25 @ :35 all in M-R-S (NO FREE) as follows:
odds- jungle sprint
evens- swim build to FAST
1:00 rest, check HR
Jenna, Alexa, Anh-Trang, Joe, Jacob & Zack- skip the 24 x 50, instead go to the "4 sets of:"

Everybody else, with snorkel & buoy (buoy only on even sets of 6; odd sets of 6 are swim):
24 x 50 free as follows:
2 @ :55
1 @ :45
2 @ :55
1 @ :40
Check HR after #24, then...
3 x 300 @ 5:00 backstroke as follows-
100 swim back/50 drill (2 times through)
2nd 100 back is always stronger than the 1st 100 back
1:00 rest, check HR

With fins, 4 sets of (1st & 3rd sets are fly; even sets are choice):
4 x 25 @ :35
odds- drill
evens- swim build to FAST
4 x 25 @ :45
1-3: swim FAST
#4- LUNGBUSTER!
No rest between sets.

200 easy drill/kick by 50's after last set. Do an excellent job with your HW tonight & get excited for the meet. Have a great day!

JP, AL, A-T, JW, JL, ZS:
4 sets of:
3 x 150 @ 3:00-
1- 50 swim FAST, 100 drill
2- 100 swim FAST, 50 drill
3- 150 swim all out FAST, except in even rounds, #3 is...
BROKEN 150- 3 x 50 swim FAST @ :10 rest
3 x 100 swim free br 3 @ 1:30 (2nd set @ 1:25; 3rd set @ 1:20; 4th set @ 1:15)
1:00 rest between sets.

After 4th set, finish up with the fin set above (4 sets of 8 total 25's), then 200 drill/kick by 50's

Do an excellent job on your HW tonight, get excited for the meet this weekend. Drylands tomorrow morning, then all easy tomorrow afternoon. Have a great day!

2011-11-15T08:40:00.000-08:00

Tuesday, November 15, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is fly kick on side/drill/drill/fly pull with free kick, by 25's
1:00 rest

3 x 100 @ 1:50- 50 fist free br 3, 50 choice drill in M-R-S, NO FREE
2 x 150 swim free br 3/M-R-S by 25's, desc the 50's 1-3 to what you can
9 x 50 kick @ 1:00 desc 1-3's to something juicy- 2nd set of 3 is with a board, make sure I get your times for #'s 3, 6 & 9
1:00 rest, check HR

All 75's kick FAST are with a board...
5 x 50 swim/kick by 25's @ :55- good u-d-k, make interval
1 x 75 kick FAST @ 1:45
4 x 50 swim/kick by 25's @ :50- build each 25 to STRONG
1 x 75 kick FAST @ 1:45
3 x 50 swim/kick @ :45- great effort with FAST u-d-k to make the interval
1 x 75 kick FAST 1:45
4 x 50 swim/kick @ :50- build each 25 to STRONG
1 x 75 kick FAST @ 1:45
5 x 50 swim/kick by 25's @ :55- each 25 is 1/2 FAST 1/2 moderate
1 x 100 kick FAST with boards- get time & check HR
1:00 rest
MYSTERY SET- guess it and you don't have to do it!
The "Mystery Set" was...
6 x 200 kick @ 4:00 as follows-
100 kick moderate/strong on back, right into...
100* kick FAST w/board;
*if your time on the 2nd 100 kick (FAST w/board) is within :01 of your time from the 100 kick FAST w/boards at the end of the kick set above (for ALL 6 x 200's), then your workout is over!
1:00 rest

Finish up with...
PLATINUM-
3 x 450 free with snorkel, descend the 3 x 150 in each 450 to what you can (3rd 150 in each 450 should be a high effort)
odds- pull
#2- swim free

GOLD-
18 x 50 free as follows:
2 @ :55
1 @ :45
2 @ :55
1 @ :40
1st & 3rd set of 6 is pull; middle set of 6 is swim

200 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the meet this weekend. Have a great day!

2011-11-15T08:34:00.001-08:00

Monday, November 14, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest

3 sets of:
1 x 50 drill @ 1:00
1 x 75 kick on back @ 1:15
1 x 50 drill @ 1:00
1 x 100 swim/kick by 50's @ 1:45- desc 1-3 to something juicy
No rest between sets, check HR after 3rd set

4 sets of:
2 x 50 back drill @ 1:00
1 x 100 swim backstroke @ 1:45- desc 1-2 & 3-4 to something FAST
No rest between sets, check HR after each 100 back

6 sets of:
3 x 100 swim free br 3 @ a given interval (likely will be 1:15 for Tommy/Joe & Jacob, 1:20 for Jenna/Alexa & 1:30 for everybody else)
1 x ---- choice, but must be FAST; choose something between 100 & 200 yards long, can be swim, swim/kick, IM, or some combination of those things, but NO DRILLING.
Keep track of your fast times so I can write them down.

With fins, finish up with...
FLY DRILLING

Do an excellent job with your HW tonight, get excited for the meet this weekend. Have a great day!

2011-11-14T11:34:00.000-08:00

Monday, November 14, 2011

SMAC- Bronze I with MG

-Review streamlined pushoffs & underwater dolphin kick prior to starting
-Get kickboards before getting in

8 x 25 @ :10 rest- odds are catchup free drill, evens are breast pull with free kick
Talk about breaststroke kick, review on deck
KICKING-
Start with breaststroke kick, then go to dolphin kick (hands at the bottom of the kickboard on dolphin kick)
Try to get at least 8 x 25 in of GOOD breaststroke kick, then...

Get fins for fly drilling
- "sneak it in" breathing drill
- same drill with full arm stroke
- 3 kicks 1 pull fly
- regular swim fly, breathing every other stroke

Try to get at least the first two drills done.

Everybody do an excellent job with their HW tonight and practice their breaststroke kick infront of the big mirror at home. Have a great day!

2011-11-13T10:18:00.001-08:00

Sunday, November 13, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
4 x 50 @ 1:00- ra2 la2 free drill, breathe on 1st stroke to each side
4 x 50 @ 1:10- 25 2 kicks 1 pull breast drill, 25 choice breast drill
3 sets of:
1 x 75 breaststroke drill @ 1:30- choice/breast pull-free kick/choice, by 25's
2 x 75 swim IM (NO FREE) @ 1:15, descend 1-2
3 x 25 @ :35- 1&3 are kick 1/2 FAST 1/2 easy, #2 is jungle sprint swim in M-R-S
No rest between sets, check HR after 3rd set.

8 x 100 kick on back @ 1:45-
odds FAST
evens negative split
2 x 150 swim free br 3 @ given interval
Check HR...
8 x 100 kick on back-
odds negative split @ 1:45
evens: 2 x 50 kick FAST @ :10 rest, entire 100 @ 2:00
2 x 150 swim free br 3 @ given interval
Check HR...
8 x 100 kick-
odds negative split on back @ 1:45
evens 4 x 25 kick FAST w/boards @ :10 rest, entire 100 @ 2:30
2 x 150 swim free br 3 @ given interval
Check HR...
1:00 rest, get fins

Finish up with...
FLY DRILLING WITH FINS
200 easy before you get out.
Do an excellent job with your HW, make sure you're ready for the week ahead! Drylands tomorrow morning, remember the meet is next weekend. Have a great day!

2011-11-11T03:44:00.000-08:00

Friday, November 11, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/2 kicks 1 pull breaststroke, by 25's
1:00 rest

3 x 100 @ 1:45- 50 ra2 la2 free drill, 50 choice kick on back- 5 FAST u-d-k off each wall
4 x 50 @ 1:05- choice breaststroke drill/fly kick on side, by 25's
4 x 50 @ 1:00- fist free drill br 3/choice different breaststroke drill, by 25's
4 x 50 swim/kick free by 25's @ :55
4 x 50 swim breast/free by 25's @ :50
4 x 75 @ 1:30-
50 swim breaststroke, desc this 50 1-4 to something juicy
25 breaststroke drill
8 x 25 @ :40
odds- kick FAST on back
evens- choice drill in M-R-S
1:00 rest, check HR

4 sets of:
2 x 50 drill/swim dps in M-R-S @ 1:00
:30 rest
BROKEN 100 @ 2:00-
75 FAST swim
:10 rest
25 FAST kick
1 x 100 drill/kick by 25's @ 2:00
:30 rest
BROKEN 100 @ 2:00-
75 FAST kick
:10 rest
25 FAST swim
1 x 100 choice drill/swim or drill/kick @ 2:30
No rest between sets, check HR after last 25 swim

Finish up with...
1 x 900- 300 pull free w/snorkel, 300 drill/kick by 50's, 300 swim free w/snorkel

Do an excellent job with your HW this weekend. Enjoy your Friday Afternoon off. Have a great day!

2011-11-10T11:23:00.001-08:00

Thursday, November 10, 2011

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/2 kicks 1 pull breaststroke, by 25's
1:00 rest

6 x 100 @ 1:50-
odds- drill/swim free by 50's
evens- drill/kick NO FREE, by 50's
12 x 25 @ :40- 2 swim then 2 kick on back:
odds- 1/2 FAST 1/2 drill (or kick easy)
evens- build to FAST
1:00 rest, check HR
3 sets of:
2 x 150 as follows-
75 swim IM @ 1:30- about 80%
50 swim FAST @ 1:00- IM order (one set fly, one back, one breast)
25 kick FAST on back @ :40
After 2nd 150...
2 x 100 swim free br 3 @ 1:30, BIG neg split
No rest between sets, check HR after 2nd 100 swim free
After 3rd set, finish up with...
12 x 150 @ 3:00 desc 1-3's to FAST- odd sets swim IM (NO FREE), even sets kick on back choice.
200 easy drill before you get out.
Remember, workout tomorrow is 8-10 a.m., then off tomorrow afternoon. Have a great day!

2011-11-10T11:17:00.001-08:00

Thursday, November 10, 2011

SMAC- Bronze II with Maureen

Get kickboards & review streamlined pushoffs & underwater dolphin kick before getting in.

8 x 25 @ :10 rest-
odds are fist free drill br 3
evens are 1/2 ra 1/2 la backstroke drill- head back, roll hips

Review breaststroke kick on deck with kickboards
25's breaststroke kick w/boards- squeeze feet together at the end of each kick & glide
Try some 25's breast kick on back, drop feet down then whip around & squeeze together at surface

If there is time, go back and work on a couple of breaststroke drills.
If not, finish up with

KICKING RACES

Do an excellent job with your HW tonight & practice your breaststroke kick in front of the big mirror at home. Have a great day!

2011-11-09T11:45:00.000-08:00

Wednesday, November 9, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 50 choice
1:00 rest

With fins...
18 x 25 @ :40 as follows:
1-4: breast pull w/free kick
5- fly kick on side
6- LUNGBUSTER
1:00 rest, take off fins
4 sets of:
4 x 75 @ 1:10-
odds are swim free br 3
evens are 50 swim free br 3, 25 swim breaststroke
1 x 300 pull free br 3/5/7 by 50's
:30 rest between sets, check HR after 4th set

Finish up with...
Starts and "fast feeling easy" 25's

200 easy drill before you go. Do an excellent job on your HW tonight and get excited for drylands tomorrow morning. Have a great day!

2011-11-08T11:17:00.001-08:00

Tuesday, November 8, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/fly pull w/free kick drill, by 25's
1:00 rest
6 x 125-
2- 50 catchup free drill, 75 drill/drill/kick by 25's NO FREE @ 2:00
1- swim, odd 25's M-R-S, NO FREE, even 25's free br 3, @ 1:50
8 x 50 swim @ :50 as follows:
2- free br 3/NO FREE, by 25's
2- swim IM order by 25's (NO FREE)
1:00 rest, check HR
3 sets of (focus on 5 FAST u-d-k throughout the set):
4 x 50 kick on back @ :55
3 x 100 swim/kick by 25's @ 1:45, desc 1-3 to something juicy
4 x 75 kick FAST @ 1:15 (@ 1:30 in 2nd set, @ 1:45 in 3rd set)
:30 extra rest after each set, then...
1 x 200 swim choice, neg split & descend 1-3 to something smoking FAST
1:00 rest between sets, check HR after each 200
Finish up with...
6 sets of:
2 x 25 choice breaststroke drill @ :40
1 x 50 swim breaststroke mod/FAST by 25's @ 1:00
No rest between sets, 200 easy drill after 6th set.
Do an excellent job with your HW tonight, get excited for Easy Wednesday tomorrow. Remind your parents about Friday's early workout. Have a great day!

2011-11-07T19:06:00.001-08:00

Monday, November 7, 2011

SMAC- Bronze I with MG

Review streamlined pushoffs & underwater dolphin kick before they get in

8 x 25 @ :10 rest-
odds- ra2 la2 free drill
evens- 6 kicks 1 pull backstroke drill- roll hips & shoulders, keep head flat
1:00 rest, get fins

With fins...
FLY DRILLING
- sneak attack breathing drill
- sneak attack breathing drill with complete arm stroke
- 3 kicks 1 pull fly drill
- swim regular fly (go to fly pull with free kick if they aren't ready for full stroke fly
Take fins off.

KICKING:
With boards, work on breaststroke kick until workout is over ("up, out & around").

Everybody do a good job with your HW tonight, practice your breaststroke kick in the mirror at home & get excited for workout on Wednesday- more fly. Have a great day!

2011-11-07T11:51:00.001-08:00

Monday, November 7, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
14 x 75 as follows:
odds- 50 ra2 la2 free, 25 choice kick build @ 1:20
evens- 50 choice drill in M-R-S, NO FREE, 25 choice breast drill @ 1:30
9 x 50 @ 1:00 as follows:
1-3, swim breast/free by 25's, desc 1-3
4-6, swim/kick breast by 25's, desc 1-3
7-9, swim all breast, desc 1-3
1:00 rest

PLATINUM-
3 x 400 swim neg split free, desc 1-3 to what you can @ 6:00
3 x 400 swim backstroke, desc 1-3 to what you can @ 6:30
3 x 300 swim IM (100's IM or 4 x 75's, your choice), desc 1-3 to what you can @ 5:30
7 x 100 kick as follows:
odds- choice on back, neg split @ 1:45
evens- all out FAST for time @ 2:00
200 easy drill before you get out = 6700 scy

GOLD-
1 x 900 as follows:
100 swim free w/snorkel
:10 rest, take snorkel off
50 kick FAST on back
Check HR after last 50 kick FAST
1:00 rest
42 x 25 as follows:
2- drill @ :50
2- swim FAST @ :40, same stroke as 25's drill
2- kick FAST on back @ :30
1- dolphin kick LUNGBUSTER! @ 1:00
No rest between sets of 7, check HR after each LB
Finish up with...
7 x 100 kick as follows:
odds- neg split choice on back @ 1:45
evens- kick all out FAST with boards @ 2:00
200 easy drill after #7 = 5150 scy

Do an excellent job with your HW tonight, get excited for the rest of the week. Have a great day!

2011-11-06T11:51:00.000-08:00

Sunday, November 6, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 swim, 25 kick
1:00 rest

2 x 300 @ :20 rest as follows:
#1-
50- ra2 la2 free drill
50- 50 choice kick neg split on back, 5 FAST u-d-k
50 choice drill NO FREE
#2-
50 swim neg split free br 3
25 kick on back build to FAST
25 M-R-S, 1/2 FAST 1/2 drill
1:00 rest, check HR

4 sets of (order changes by round, I'll tell you each round):
4 x 25 @ :40 jungle sprint
3 x 50 swim free/NO FREE by 25's @ :50
2 x 50 kick choice/breast by 25's @ :50
1 x 75 swim IM @ 1:15
No rest between sets, check HR after 4th set.
1:00 rest
4 x 5-minute kicks @ 6:00- desc 1-2/3-4, keep track of how much you go on each 5-minute kick
1:00 rest

SPEED SET-
16 x 50 @ 2:00 FAD
200 easy before you get out.

Make sure your HW is done & you're ready for the week ahead. Drylands tomorrow morning. Have a great day!

2011-11-04T11:19:00.000-07:00

Friday, November 4, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/fly kick on side/choice backstroke drill, by 25's
1:00 rest
3 x 250 @ :20 rest as follows:
odds- 50 catchup free drill, 50 choice drill in M-R-S, NO FREE
#2- odd 50's are swim in M-R-S, NO FREE, even 50's are kick on back neg split
7 x 50 @ :45- swim/kick by 25's, #'s 3, 5 & 7 are NO FREE on the swim
1:00 rest, check HR
PLATINUM-
12 x 150 as follows:
odds- 75 swim IM (NO FREE), 75 kick on back @ 2:30
evens- swim free br 3 once each 25, desc 1-2's @ 2:15
1:00 rest
PACE SET-
3 sets of:
4 x 100 at pace/400 pull w/snorkel, desc the 400's 1-3 to what you can
200 easy drill/kick by 50's after 3rd set

GOLD-
6 x 400 as follows:
odd 400's-
4 x 100 (#1- swim free BIG neg split br 3 @ 1:30; #3- swim IM @ 1:40 desc 1-4 to what you can; #5- swim/kick by 50's NO FREE @ 1:40)
even 400's- swim free br 3, desc 1-3 to what you can
1:00 rest, check HR
SPEED SET-
3 sets of:
4 x 50 @ 2:00 FAD
4 x 25 kick all out FAST @ :45 (2nd set w/boards)
No rest between sets, check HR after 3rd set
200 easy drill/kick by 50's after 3rd set

Do an excellent job with your HW this weekend, don't wait until Sunday to start it. Have a great day!

2011-11-03T11:46:00.000-07:00

Thursday, November 3, 2011

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is choice breaststroke drill, then drill/kick/drill, by 25's
1:00 rest
4 sets of:
1 x 25 @ :25- 1/2 swim FAST, 1/2 drill
1 x 50 swim free br 3 with STRONG negative split @ :50
1 x 75 @ 1:15- swim choice (2nd round is 50 swim, 25 kick; 3rd round is 25 swim 50 kick; 4th round is all kick)
No rest between sets, check HR after 4th set, then...
8 x 100 @ 1:30 swim as follows:
odds- 50 free br 3, 50 choice NO FREE
evens- swim neg split free br 3- 2nd 50 is within :02 of 200 free GP
1:00 rest, check HR
24 x 50 kick @ 1:10 as follows:
1&2- on back, desc 1-2 to at least 85%
#3- all out FAST with boards, make sure you get your times so I can write them down!
600- 50 swim IM order by 25's, 50 kick choice on back- 5 FAST u-d-k off each wall
1:00 rest
MYSTERY SET- guess it and you don't have to do it!
200 easy drill before you get out.
Do an excellent job on your HW tonight, make sure your parents get the entry fees for the GBSA meet. Have a great day!

2011-11-02T11:49:00.000-07:00

Wednesday, November 2, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 50 choice
1:00 rest
3 sets of:
4 x 50 @ 1:00- swim free br 3, fist free br 3 by 25's, count strokes
1 x 200 drill/kick by 25's in M-R-S (NO FREE) @ 3:45
6 x 25 @ :40-
odds- swim dps in M-R-S (same stroke as above)
evens- kick choice, but with 5 FAST u-d-k & explosive breakout on each
3 x 50 swim/kick free br 3 @ :55 (5 x 50 in 2nd set; 7 x 50 in 3rd set)
No rest between sets, check HR after 3rd set
With fins,
Fly/breast drilling
1:00 rest, put fins away
MYSTERY SET
200 easy drill/kick by 50's
Do an excellent job with your HW tonight, remind your parents about the entry fees and the November schedule changes. Have a great day!

2011-11-01T10:33:00.000-07:00

Tuesday, November 1, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/snow angel fly drill, by 25's
1:00 rest
2 sets of:
6 x 25 choice drill in M-R-S @ :40
3 x 50 swim/kick by 25's in M-R-S @ :55 (@ 1:10 in 2nd set, desc 1-3 to what you can)
2 x 100 swim negative split free br 3/5 by 50's @ 1:30
No rest between sets; after 2nd set, continue right into...
15 x 50 kick on back- focus on 5 FAST u-d-k throughout
4- negative split on back @ :55
1- @ :45, be explosive with the u-d-k, make the interval
1:00 rest after #15, check HR
GOLD-
9 sets of:
1 x 100 @ 3:00 as follows...
4 x 25 get out sprints @ :40- 1/2 swim FAST, then a back flip at mid-pool, then 1/2 kick free head out FAST; whoever is working the hardest, will "get out" of the next set of 25's
(:20 extra rest = 3:00)
2 x 25 swim FAST (same stroke as 25's), #1 FAD, #2 FAP- get times & add together
1 x 50 drill @ 1:30 (same stroke as 25's)
1 x 50 FAD swim FAST- get time, should be at least as FAST as your 1st 50 split of your 100 Goal Time
100 easy drill after 3rd & 6th sets; 200 drill/kick by 50's after 9th set = 5200 scy

PLATINUM-
12 x 250 as follows:
1&2: swim free br 3 once each 25 @ 3:30, desc 1-2 to 90% or better
#3 as follows-
4 x 50 swim at 200 GP @ 1:10- 32.8/hand touch = 2:12
1 x 50 kick all out FAST @ 1:00
After #12...
1 x 800 kick as follows:
150 kick STRONG negative split on back
:10 rest
1 x 50 kick FAST choice- can be with a board
200 easy drill = 6750 scy

Do an excellent job with your HW tonight, get excited for Easy Wednesday tomorrow. Have a great day!

2011-10-31T11:41:00.000-07:00

Monday, October 31, 2011

SMAC- Bronze I with MG

Review streamlined pushoffs & underwater dolphin kick before they get in!

6 x 25 @ :10 rest- odds are ra2 la2 free drill, odds are double arm backstroke drill
1:00 rest

Review breaststroke kick- with boards on deck
Go at least 8 x 25 breaststroke kick with boards- some can be on back, if that helps

Talk about breaststroke pull- hands out, elbows in, lunge back to the front
6 x 50- 25 swim breaststroke, 25 breaststroke kick on back
1:00 rest- get fins

With fins, start fly drilling...
"sneak-it-in" breath- lift & drop in one motion, blowing air out nose while face is in the water
same breathing drill, but add arm strokes when taking that breath
Not sure how much you'll get in, do what you can.

Happy Halloween! Enjoy your Trick-or-Treating!

2011-10-31T11:22:00.000-07:00

Monday, October 31, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 25 fly kick on side, 50 drill, 25 2 kicks 1 pull breaststroke drill
1:00 rest
4 x 75 @ 1:10- 50 fist free, 25 choice fly drill
4 x 50 swim fly/kick on back, by 25's, @ :55
6 x 100 @ 1:40
odds- swim IM
evens choice kick neg split
1:00 rest, check HR
6 x 350 as follows:
2 x 125 swim free br 3-
odds @ 1:45
evens- #2 @ 1:40; #4 @ 1:35; #6 @ 1:30
2 x 50 swim STRONG negative split backstroke, or IM order by 25's, @ :55
No rest between sets; check HR after last set
Finish up with...
24 x 75 @ 1:20 kick as follows:
2- choice on back, make the interval
1- FAST for time with boards
1:00 rest after #24
GOLD- 200 easy drill
PLATINUM- finish up with...
1 x 800 pull w/snorkel, roll hips evenly, finish each stroke completely
200 easy drill = 7000 scy
Do an excellent job with your HW tonight, get excited for a big week. Have a great day!

2011-10-31T11:00:00.000-07:00

Sunday, October 30, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/swim, by 25's
1:00 rest
3 sets of:
6 x 25 @ :40
odds are drill
evens are swim build to FAST
1 x 100 kick @ 1:45- desc 1-3 to FAST, start at 85% effort
No rest between sets; after 3rd set, continue right into...
3 sets of:
6 x 50 swim/kick by 25's @ :50 (2nd set go 4 x 75 @ 1:10- 25 swim, 50 kick; in 3rd set, go 50's swim/kick @ :55)
1 x 300 swim free br 3, desc 1-3 to what you can- 2nd half should be STRONG on all three
:30 rest after each set to record 300 time
1:00 rest after 3rd 300, check HR
6 sets of:
3 x 50 swim in M-R-S at 200 GP @ 1:10
50 drill
4 x 25 @ :40- odd sets are swim FASTER than 200 GP; even sets are kick on back FAST
No rest between sets; keep track of 50 times & 25's (fastest & average)
After 3rd set, finish up with...
9 x 100 kick as follows:
1 @ 1:25
2 @ 1:40
2 @ 1:25
1 @ 1:40
3 @ 1:25
200 easy drill before you get out. Remind your parents about the meeting tonight. Make sure you're ready for the week ahead in school. Have a great day!

2011-10-28T07:17:00.001-07:00

Friday, October 28, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 fly kick on side, then last 25 is either fly pull w/free kick or breast pull w/free kick
1:00 rest
6 x 50 swim/kick choice by 25's @ :55
1 x 150- drill/swim dps by 25's in M-R-S, NO FREE @ 2:45
6 x 50 swim free br 3 @ :50- odds are neg split, evens are strong
1 x 150- swim/kick by 25's in M-R-S, NO FREE @ 2:45- build each 25 to strong
6 x 50 swim free/M-R-S by 25's @ :50- NO FREE- build each 25 to STRONG
1:00 rest, check HR

PLATINUM-
6 x 200 backstroke as follows:
1 x 125 swim backstroke @ 1:50
3 x 25 @ :40 swim FAST, 1 each stroke or all 3 one stroke IM order by set (odd sets)
1 x 75 swim backstroke or IM, desc 1-3 to all out FAST (even sets) @ 1:30
No rest between sets. After last 200...
1 x 150 swim backstroke all out FAST for time
:10 rest
1 x 50 kick all out FAST for time
1:00 rest, check HR
Finish up with...
18 x 100 swim free br 3 @ 1:25, except...
#'s 8, 11, 14, 16 & 18 @ 1:15
200 drill before you get out = 5600 scy

GOLD-
6 sets of:
1 x 50 swim at 2nd 50 split of 100 scy Goal Time @ 1:10
2 x 25 swim FASTER than 1/2 of 2nd 50 split from above @ :45
2 x 25 kick all out FAST on back @ :45
1 x 25 dolphin kick LUNGBUSTER! @ :45
100 easy drill/kick by 25's in M-R-S, NO FREE
1:00 rest between sets, check HR after each 25 LB
After 6th set...
1 x 50 all out FAST from a dive
:10 rest
1 x 50 all out kick FAST
1:00 rest, check HR
Finish up with...
6 sets of:
1 x 75 swim free br 3 @ 1:10
1 x 75 swim backstroke @ 1:10- 5 FAST u-d-k off each wall
1 x 50 swim free br 3 @ :40
No rest between sets.
4950 scy

Do an excellent job with your HW this weekend- don't wait until Sunday to start it! Remind your parents about the meeting on Sunday at 6 p.m. in the upstairs conference room. Have a great day!

2011-10-27T09:58:00.000-07:00

Thursday, October 27, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/6 kicks 1 stroke back drill, by 25's
1:00 rest
2 sets of:
6 x 25 @ :40- odds are breast pull w/free kick, evens are fly pull w/free kick
3 x 50 swim @ 1:00 desc 1-3 to something juicy (1st set is breaststroke, 2nd set is fly/breast by 25's)
No rest between sets, check HR after 2nd set
1:00 rest

3 x 75 @ 1:30- 50 swim, 25 kick desc 1-3 to something smoking FAST
4 x 50 kick on back @ :50
3 x 100 @ 2:00- 50 swim, 50 kick desc 1-3 to something juicy
4 x 75 kick on back @ 1:15
6 x 50 swim/kick by 25's @ 1:10 desc 1-3/4-6 to all out blazing FAST
3 x 100 kick on back @ 1:35
1 x 75 easy choice @ 2:00
MYSTERY SET
1:00 rest

PLATINUM-
6 x 200 backstroke as follows:
1 x 125 swim backstroke @ 1:50
3 x 25 @ :40 swim FAST, 1 each stroke or all 3 one stroke IM order by set (odd sets)
1 x 75 swim backstroke or IM, desc 1-3 to all out FAST (even sets) @ 1:30
No rest between sets. After last 200...
1 x 150 swim backstroke all out FAST for time
:10 rest
1 x 50 kick all out FAST for time
200 drill before you get out = approximately 5300 scy (depending on Mystery Set)

GOLD-
With fins, 6 sets of:
4 x 25 @ :40 (odds- jungle sprint; evens build to FAST)
1 x 50 swim all out FAST @ 1:00- target you 50 Free goal time (scy)
1 x 50 LUNGBUSTER/swim FAST by 25's @ 1:00- target your best 50 Free time (scy)
No rest between sets, check HR after 2nd 50 in each set
200 easy drill after last set = approximately 4900 scy (depending on Mystery Set)

Do an excellent job on your HW tonight & get excited for tomorrow's workout. Have a great day!

2011-10-26T11:12:00.000-07:00

Wednesday, October 26, 2011

SMAC- Bronze I with MG

Review streamlined pushoffs & underwater dolphin kick before they get in

6 x 25 @ :10 rest as follows:
2- ra2 la2 free drill
1- kick choice on back with 5 FAST underwater dolphin kicks

Review breaststroke pull with freestyle kick (hands open up outside shoulders, elbows squeeze in front of stomach, then hands lunge back to the front- head looking down at the end of the stroke)

2 sets of:
4 x 25 breast pull w/free kick
2 x 50 swim free/kick on back- by 25's
After 2nd set...
4 x 25 swim breaststroke

KICKING:
Review breast kick- feet go up, out & around
Alternate 25's of breast kick w/boards & breast kick on back

Finish up with...
Kicking relay races

Everybody do an excellent job on their HW tonight & practice your breaststroke kick in front of the big mirror at home. Have a great day!

2011-10-26T11:02:00.000-07:00

Wednesday, October 26, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is swim/drill/drill/snow angel fly drill, by 25's
1:00 rest

Fly drilling- fly pull w/free kick & "blow it out the back" drill

With snorkel's & buoys...
24 x 50 pull free @ :55
:30 rest, check HR, then...
3 x 300 swim backstroke @ :20 rest- 5 FAST u-d-k throughout

1 x 900 kick as follows:
100 choice kick on back with 5 FAST u-d-k off each wall
50 breast kick w/boards, neg split - squeeze your feet together at the end of each kick
1:00 rest, check HR

With fins:
24 x 25 @ :45- the usual sets of 4
100 easy drill before you get out.

Do an excellent job with your HW tonight, get excited for drylands tomorrow morning. Have a great day!

2011-10-25T11:24:00.001-07:00

Tuesday, October 25, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
12 x 25 @ :35-
2- breast pull with free kick- recover hands "on" the water
1- kick choice with 5 FAST u-d-k
8 x 50 as follows:
1- choice breaststroke drill
2-4, swim breaststroke desc 1-3 to what you can
6 sets of:
1 x 150 swim STRONG neg split free br 3 @ 2:10
2 x 25 swim FAST @ :40- #1 is breaststroke, #2 is choice, NO FREE
No rest between sets, check HR after 6th set
1:00 rest
3 sets of:
3 x 100 kick @ 1:40
BROKEN 75: 50 kick FAST, :10 rest, 25 kick FAST
1:00 rest
3 x 75 kick @ 1:15
BROKEN 50: 2 x 25 kick all out FAST @ :10 rest
50 easy drill @ 1:00
Check HR after each set
200 easy drill after 3rd set
PLATINUM-finish up with...
2 x 600 swim w/snorkel @ :20 rest, desc 1-2 to what you can

Do an excellent job with your HW tonight, remind your parents about the meeting on Sunday after workout. Have a great day!

2011-10-23T21:18:00.001-07:00

Monday, October 24, 2011

SMAC- Bronze I with MG

Review streamlined pushoffs & underwater dolphin kick before they get in.

Warmup with 6 x 25 @ :10 rest-
odds- catchup free drill
evens- double arm backstroke drill (thumbs out, pinkies in)

Review breaststroke- your choice of drill: breast pull w/free kick, breast pull w/dolphin kick, or 2 kicks 1 pull breaststroke...
12 x 50 as follows:
odds are always kick (your choice of kick, on back, but it should be FAST)
evens are breaststroke drill/breaststroke swim, by 25's
1:00 rest
Review breaststroke kick on deck.
6 x 25 breaststroke kick-drop feet down to kick, then whip around

If there is time...
Work on STARTS from the blocks (or from the side of the block).

Do an excellent job on your HW tonight. Be sure to practice your breaststroke kick at home. See everybody on Wednesday, have a great day!

2011-10-21T06:47:00.001-07:00

Friday, October 21, 2011

SMAC- Platinum & Gold

600/400 swim freestyle- 50 drill, 50 swim
400 reverse IM- each 100 is 50 drill, 25 swim, 25 kick
1:00 rest
4 x 50 @ 1:00- swim free br 3, fist free drill br 3 by 25's- count strokes on each length
6 x 75 @ 1:30- 25 swim free br 3, 25 drill choice in M-R-S (NO FREE), 25 breast kick on back
3 x 100 @ 1:50 in M-R-S (NO FREE), each 100 is drill/swim/drill/kick by 25's- build your kick on the 25 swim
1 x 300 swim as follows-
50 swim free br 3, 50 swim dps in M-R-S, descend stroke count by 25's- 3 times through
10 x 25 @ :40 as follows:
odds*- jungle sprint swim
evens*- kick on back 1/2 FAST 1/2 easy, 5 FAST u-d-k off the wall
* except...#'s 3, 5 & 7 are swim build to FAST
1:00 rest, check HR
With fins, finish up with...
20 x 25 @ :45- the usual "once in a while" sets of 4.
Starts & turns before you go.
Get excited for the meet & remember to bring homework so you can do some between events. NO WORKOUT FOR ANYBODY ON MONDAY, regular workout schedule resumes on Tuesday at 4 p.m. Have a great day!

2011-10-20T11:04:00.000-07:00

Thursday, October 20, 2011

SMAC- Gold

400 swim freestyle- 4th 25 of each 100 is choice freestyle drill
400 reverse IM- each 100 is drill/swim/drill/fly kick on side, by 25's
1:00 rest
4 x 75 @ 1:20- 50 ra2 la2 free drill, 25 breast pull w/dolphin kick
6 x 25 @ :40 breast pull w/free kick- hands recover on the water, head down at the end of each stroke
3 x 100 swim 50 back, 50 breast, desc 1-3 to what you can @ 1:45
1:00 rest, check HR
4 sets of:
4 x 25 @ :40
odds- jungle sprint
evens- swim build to FAST
4 x 50 @ :55 kick on back- strong neg split, 90% or better on 2nd 25
BROKEN 100 kick with boards:
odd sets- 2 x 50 @ :10 rest
even sets- 50/25/25- all @ :10 rest
Go 100 drill/swim by 25's after each set & figure out your time for the Broken 100...
1:00 rest between sets.
After 4th set...
3 x 300 pull w/snorkel @ 5:00, desc 1-3 to what you can
1:00 rest, check HR
Finish up with...
Fly drilling with fins
200 drill/kick by 50's before you get out. Do an excellent job with your HW tonight, remember to bring in your interim report cards so I can see how you're doing in school. Get excited for the meet this weekend- NO WORKOUT ON MONDAY. Have a great day!

2011-10-19T11:33:00.000-07:00

Wednesday, October 19, 2011

SMAC- Bronze I with MG

Review streamlined pushoffs & underwater dolphin kick before they get in

Warmup with 2 sets of:
2 x 25 drill @ :10 rest- 1 ra2 la2 free, 1 6 kicks 1 stroke back
1 x 50 kick on back- good underwater dolphin kick, 2nd 25 faster than the first 25
After 2nd set...
Review fist free drill- "fingers cover your thumbs," pull fist back towards shoulders
4 x 25 fist free drill breathing every three strokes

Talk about breaststroke kick- work on deck with kickboards
Breast kick with boards- 6 x 25, maybe some on their back???
"Race" 4 x 25 kick FAST free w/boards- toes pointed, feet stay close together & move as FAST as they can!

Review breast pull w/free kick
- your choice of with fins or without; if using fins, see if you can work in some 25's fly kick on side

Do an excellent job with your HW & bring in your interim report cards so we can see how you're doing in school. Have a great day!

2011-10-19T09:14:00.000-07:00

Wednesday, October 19, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/2 kicks 1 pull breaststroke drill, by 25's
1:00 rest
4 x 50 @ 1:00- 25 swim dps free br 3, 25 fist free br 3- count strokes on both 25's
6 x 25 kick on back @ :40- 5 FAST u-d-k off each wall, touch the wall on your BACK
4 x 50 @ 1:00- 25 choice drill in M-R-S (NO FREE), 25 breast pull w/free kick- hands lunge forward & head looking down at the end of each stroke
3 sets of:
2 x 75 swim free br 3 @ 1:10
2 x 75- 50 drill in M-R-S (NO FREE), 25 breast kick on back @ 1:20
2 x 75- 50 swim in M-R-S (same stroke as previous 75's, NO FREE), 25 swim breast @ 1:20
1 x 300 @ 5:00- pull free w/snorkel & FLIP TURNS- roll hips evenly & finish each stroke thoroughly
No rest between sets, check HR immediately after 3rd set & OML
After 3rd set...
With fins, 3 sets of:
4 x 25 fly drill @ :40- I'll give you the drill for each round
6 x 25 @ :40 in 2 sets of 3:
1- 1/2 swim FAST 1/2 drill
2- swim build to FAST
3- all out FAST
No rest between sets. After 3rd set...
200 drill/kick by 50's
Do an excellent job with your HW tonight, remember to bring in your interim report cards so I can see how you're doing in school. Be sure to remind your parents about the afternoon warmup time change for this weekend. Have a great day!

2011-10-18T11:31:00.001-07:00

Tuesday, October 18, 2011

SMAC- Silver

After 300/200 warmup...

3 sets of:
6 x 25 @ :45 breast pull with free kick, except #'s 4&6 are swim breast build to FAST
3 x 50 kick FAST on back @ 1:20
No rest between sets, check HR after 3rd set, then 1:00 rest

4 sets of:
4 x 25 fly as follows:
odds are 1/2 FAST 1/2 drill ("jungle sprint")
#2- swim build to FAST
#4- all out swim FAST
2 x 50 swim back/breast by 25's @ 1:05, desc 1-2
1 x 150 swim free br 3 with STRONG negative split @ 2:40
1 x 50 swim all out FAST (IM order by set)
- get time
1:00 rest between sets, check HR after each FAST 50
After 4th set...
1 x 400 pull free w/snorkel- roll hips evenly & finish each stroke completely
1:00 rest

If there is time...
Fly drilling with fins

Do an excellent job with your HW tonight & get excited for the long swim tomorrow. Remember to bring in your interim report cards so I can see how you're doing in school. Have a great day!

2011-10-18T11:22:00.001-07:00

Tuesday, October 18, 2011

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
3 sets of:
3 x 50 swim/kick by 25's @ :50
1 x 100 kick @ 1:45- desc 1-3 through the set
3 x 50 kick @ :50
1 x 100 swim/kick by 50's @ 1:45, desc 1-3 through the set
No rest between sets, check HR after 3rd set

4 sets of:
6 x 25 in M-R-S @ :40 as follows:
2- swim FAST
2- "get out sprints"
2- kick FAST
1 x 200* swim free br 3 w/BIG negative split, then 1 x 50 swim FAST from a dive in M-R-S
*in 2nd set, 150 swim BIG neg split, then 2 x 50 FAD
in 3rd set, 100 swim BIG neg split, then 3 x 50 FAD
in 4th set, 50 drill, then 4 x 50 FAD
After each set...
1 x 100 drill (perfect)/swim dps by 25's
1:00 rest between sets.

Finish up with...
1 x 700 kick as follows:
odd 100's are neg split on back
even 100's are FAST w/board

200 drill/kick by 50's = 5200 scy

Do an excellent job on your HW tonight & get excited for easy Wednesday tomorrow. Have a great day!

2011-10-18T11:13:00.000-07:00

Tuesday, October 18, 2011

SMAC- Platinum

600 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
200- swim/kick by 25's in M-R-S, build each 25 to FAST
1:00 rest
4 sets of:
1 x 100 swim free br 3 with STRONG neg split @ 1:35
1 x 100 swim free br 3, except 3rd 25 is kick @ 1:35
1 x 100 swim/kick by 50's @ 1:35
4 x 25 kick on back @ :40 as follows:
odds- 1/2 kick FAST, 1/2 easy kick
#2- build to FAST
#4- all out kick FAST
No rest between sets; 4th set 100's are @ 1:30
Check HR after 4th set
6 x 50 choice back drill/swim dps back @ 1:00
6 x 300 @ :20 rest as follows:
odds- free swim w/snorkel- roll hips evenly & finish stroke
evens- 250 swim backstroke, desc 1-3 to all out juicy FAST, then :20 rest, then 1 x 50 swim FAST backstroke for time
Just :20 rest throughout the set, check HR after FAST 50 backstroke
Finish up with...
1 x 300 drill/kick by 50's = 6000 scy
Do an excellent job on your HW tonight & get excited for easy Wednesday tomorrow. Have a great day!

2011-10-17T11:44:00.000-07:00

Monday, October 17, 2011

SMAC- Platinum & Gold

600/400 swim freestyle- 50 swim, 50 kick
400 reverse IM- each 100 is choice breaststroke drill, then drill/swim/drill, by 25's
1:00 rest
6 x 100 as follows:
odds @ 1:50- drill: 50 free, 50 M-R-S
evens @ 1:40- swim: 50 free neg split, 50 M-R-S neg split
1 x 300 in M-R-S- each 100 is swim, except 3rd 25 is kick on back, desc the 100's 1-3 to something juicy!
1:00 rest, check HR
12 sets of, as follows:
3 x 75- 50 swim, 25 kick
1 x 100 swim free br 3 at 85% or better
No rest between sets, check HR after last set
1:00 rest
With fins, finish up with:
18 x 50 @ 1:00 swim, desc 1-3 to something SMOKING FAST
200 easy drill before you get out.
PLATINUM-
2 x 600 swim w/snorkel @ :20 rest, neg split & desc 1-2 to what you can
200 easy drill before you get out.
Do an excellent job on your HW tonight & remember to bring in your interim report cards so I can see how you're doing in school. Have a great day!