Friday, March 15, 2013
SMAC- Gold and Silver, at 6:00 p.m. in the middle pool with Hannah, Maureen & Kandy
GOLD- 400 swim freestyle/400 reverse IM (go drill/kick by 25's on the IM)
SILVER- 300 swim easy freestyle/200 reverse IM (each 50 in the IM is drill/kick by 25's)
1:00 rest
6 x 75 @ 1:30 (Gold) or 2:00 (Silver) as follows-
25 ra2 la2 free drill, 50 drill/kick by 25's NO FREE
3 x 100 swim easy free br 3/NO FREE by 50's @ 1:50 (Gold) or 2:30 (Silver)
8 x 50 swim swim as follows-
Gold- @ :55
Silver- @ 1:30
odds- swim free br 3
evens- swim free br 3/NO FREE by 25's
Finish up with...
6 x 25 @ 1:00, 1/2 swim FAST 1/2 drill
1:00 rest, check HR
FROM MID-POOL-
work on turns for ten minutes (everybody should go at least 8 turns)
50 easy drill before you get out.
Be sure to thank Hannah, Maureen & Kandy for running workout tonight. Do an excellent job with your HW tonight, don't wait until Sunday Night to get started. Good luck to those of you doing the play this weekend. REMEMBER- warmup times for the meet have been emailed to your parents; NO WORKOUT FOR ANYBODY ON SUNDAY; regular workout time on Monday for time trials, (Gold kids can come at 4:30 p.m. if they'd like), then off for the rest of next week. Get excited for the meet and have a great day!
Friday, March 15, 2013
Friday, March 15, 2013
SMAC- Senior II
Anytime after 4 p.m., swim in the middle pool
400 swim easy freestyle
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
8 x 50 @ 1:00 as follows:
2- free, 2- NO FREE;
In each set of 2, #1 is drill/kick by 25's, #2 is drill/swim by 25's
4 x 150 @ :15 rest as follows-
50 swim free br 3, 25 kick choice; 75 drill/swim/drill by 25's NO FREE
4 x 75 swim free br 3 @ 1:15
8 x 50 swim @ :55, odds are free, evens are free/NO FREE by 25's
1:00 rest, check HR
12 x 25 @ :45 in 4 sets of 3 as follows:
1- kick choice on back with FAST breakout, then easy kick to the end
2- choice drill
3- swim dps, same stroke as 2nd 25
Check HR after #12, then an easy 50 before you get out.
Do an excellent job with your HW tonight, don't wait until Sunday Night to get started. Your parents have the warmup times for this weekend- get excited to race! I'm looking forward to seeing everybody on deck tomorrow, have a great day!
SMAC- Senior II
Anytime after 4 p.m., swim in the middle pool
400 swim easy freestyle
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
8 x 50 @ 1:00 as follows:
2- free, 2- NO FREE;
In each set of 2, #1 is drill/kick by 25's, #2 is drill/swim by 25's
4 x 150 @ :15 rest as follows-
50 swim free br 3, 25 kick choice; 75 drill/swim/drill by 25's NO FREE
4 x 75 swim free br 3 @ 1:15
8 x 50 swim @ :55, odds are free, evens are free/NO FREE by 25's
1:00 rest, check HR
12 x 25 @ :45 in 4 sets of 3 as follows:
1- kick choice on back with FAST breakout, then easy kick to the end
2- choice drill
3- swim dps, same stroke as 2nd 25
Check HR after #12, then an easy 50 before you get out.
Do an excellent job with your HW tonight, don't wait until Sunday Night to get started. Your parents have the warmup times for this weekend- get excited to race! I'm looking forward to seeing everybody on deck tomorrow, have a great day!
Thursday, March 14, 2013
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is da backstroke drill, then drill/drill/kick by 25's
1:00 rest
3 sets of:
1 x 200 @ 3:15- 100 swim free br 3, 100 drill/swim by 25's NO FREE
6 x 25 @ :40, should be same stroke as 2nd 100 of 200 above
odd 25's- 1/2 swim FAST 1/2 drill
even 25's- swim build to FAST
No rest between sets, check HR after 3rd set.
With fins, 4* sets of:
4 x 25 @ :45- as above
1** x 50 @ 1:00 (@ 1:10 in other sets) swim all out FAST for time (target best time in scy or faster)
*Kelly, Margaret & Walter get out after 3 sets.
**add 1 x 50 in each round, so you'll go 4 x 50 @ 1:10 in 4th round
No extra rest between sets, check HR after last 50 in each round.
Abby J- 100 easy after fin set, then 1000 Free for time!
Finish up with...
3 x 450 swim free br 3 desc 1-3 to what you can @ 6:30
Check HR after each 450.
1 x 200 drill/kick by 25's before you get out.
Do an excellent job with your HW tonight, get excited for the meet this weekend. REMEMBER: workout tomorrow will be at 6 p.m. with Hannah, Maureen & Kandy; NO WORKOUT ON SUNDAY; Monday regular workout time for time trials, then off the rest of the week. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is da backstroke drill, then drill/drill/kick by 25's
1:00 rest
3 sets of:
1 x 200 @ 3:15- 100 swim free br 3, 100 drill/swim by 25's NO FREE
6 x 25 @ :40, should be same stroke as 2nd 100 of 200 above
odd 25's- 1/2 swim FAST 1/2 drill
even 25's- swim build to FAST
No rest between sets, check HR after 3rd set.
With fins, 4* sets of:
4 x 25 @ :45- as above
1** x 50 @ 1:00 (@ 1:10 in other sets) swim all out FAST for time (target best time in scy or faster)
*Kelly, Margaret & Walter get out after 3 sets.
**add 1 x 50 in each round, so you'll go 4 x 50 @ 1:10 in 4th round
No extra rest between sets, check HR after last 50 in each round.
Abby J- 100 easy after fin set, then 1000 Free for time!
Finish up with...
3 x 450 swim free br 3 desc 1-3 to what you can @ 6:30
Check HR after each 450.
1 x 200 drill/kick by 25's before you get out.
Do an excellent job with your HW tonight, get excited for the meet this weekend. REMEMBER: workout tomorrow will be at 6 p.m. with Hannah, Maureen & Kandy; NO WORKOUT ON SUNDAY; Monday regular workout time for time trials, then off the rest of the week. Have a great day!
Thursday, March 14, 2013
Wednesday, March 13, 2013
SMAC- Gold
Happy Birthday, Isaiah!
400 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
1:00 rest
6 x 100 @ 1:45 as follows:
odds- 50 drill/50 kick
evens- swim IM, desc 1-3 to what you can
1:00 rest, check HR
3 sets of:
2 x 50 kick neg split on back @ :55
1 x 75 drill/swim/drill by 25's @ 1:25
1 x 75 swim/drill/swim by 25's @ 1:15- build the 25's swim to FAST
No rest between sets of 3. Check HR after 3rd set, then continue right into...
12 x 50 as follows:
2- swim free/NO FREE by 25's
2- swim/kick choice by 25's
1-4 @ :55
5-8 @ :50
9-12 @ :45!!
1:00 rest, check HR
LONG SWIM-
1000* free br 3- descend the 5 x 200 to something juicy!
*Selected swimmers may go 100 free/100 main race stroke if they'd like
1:00 rest, get fins
With fins...
Fly drilling in sets of 6 x 25 @ :45
150 easy drill/kick by 25's = approximately 4500 scy. Do an excellent job with your HW tonight, get excited for the meet this weekend! Regular workout schedule tomorrow, except Kelly, Margaret & Walter will be done by 7 p.m. Everybody else will have workout on Friday from 6-7 p.m. Have a great day!
SMAC- Gold
Happy Birthday, Isaiah!
400 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
1:00 rest
6 x 100 @ 1:45 as follows:
odds- 50 drill/50 kick
evens- swim IM, desc 1-3 to what you can
1:00 rest, check HR
3 sets of:
2 x 50 kick neg split on back @ :55
1 x 75 drill/swim/drill by 25's @ 1:25
1 x 75 swim/drill/swim by 25's @ 1:15- build the 25's swim to FAST
No rest between sets of 3. Check HR after 3rd set, then continue right into...
12 x 50 as follows:
2- swim free/NO FREE by 25's
2- swim/kick choice by 25's
1-4 @ :55
5-8 @ :50
9-12 @ :45!!
1:00 rest, check HR
LONG SWIM-
1000* free br 3- descend the 5 x 200 to something juicy!
*Selected swimmers may go 100 free/100 main race stroke if they'd like
1:00 rest, get fins
With fins...
Fly drilling in sets of 6 x 25 @ :45
150 easy drill/kick by 25's = approximately 4500 scy. Do an excellent job with your HW tonight, get excited for the meet this weekend! Regular workout schedule tomorrow, except Kelly, Margaret & Walter will be done by 7 p.m. Everybody else will have workout on Friday from 6-7 p.m. Have a great day!
Wednesday, March 13, 2013
Tuesday, March 12, 2013
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is kick/drill/kick/swim by 25's
1:00 rest
4 sets of:
2 x 50 swim/kick by 25's @ :55
2 x 50 kick neg split on back @ :55
1 x 75 kick FAST with boards @ 1:40- get time
No rest between sets.
4 sets of:
3 x 50 as follows:
1&2- drill/kick by 25's @ 1:00
#3- all kick on back @ :50
1 x 100 swim free br 3/NO FREE by 50's @ 1:30
No rest between sets.
With fins, finish up with...
6 sets of:
4 x 25 @ :40- odds are 15M swim FAST, 10M drill; evens are swim build to FAST
1 x 50 swim all out FAST @ :40
No rest between sets, check HR after last set.
200 easy drill/swim by 25's = 4000 scy
Do an excellent job on your HW tonight & get excited for the meet this weekend. LONG SWIM tomorrow. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is kick/drill/kick/swim by 25's
1:00 rest
4 sets of:
2 x 50 swim/kick by 25's @ :55
2 x 50 kick neg split on back @ :55
1 x 75 kick FAST with boards @ 1:40- get time
No rest between sets.
4 sets of:
3 x 50 as follows:
1&2- drill/kick by 25's @ 1:00
#3- all kick on back @ :50
1 x 100 swim free br 3/NO FREE by 50's @ 1:30
No rest between sets.
With fins, finish up with...
6 sets of:
4 x 25 @ :40- odds are 15M swim FAST, 10M drill; evens are swim build to FAST
1 x 50 swim all out FAST @ :40
No rest between sets, check HR after last set.
200 easy drill/swim by 25's = 4000 scy
Do an excellent job on your HW tonight & get excited for the meet this weekend. LONG SWIM tomorrow. Have a great day!
Monday, March 11, 2013
Monday, March 11, 2013
SMAC- Gold
Congrats to all SMAC student-athletes and their families: 12th place finish at MD SCY State Champs (out of 39 teams)! Great job!
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
8 x 50 @ 1:00 drill/swim by 25's, odds free, evens NO FREE
3 x 100 kick on back @ 1:50, 25 moderate, 25 FAST, good udk throughout
1:00 rest, check HR
4 x 75 @ 1:15 swim/kick/swim by 25's, all the same stroke
1 x 100 @ 1:30 swim free/NO FREE by 50's, neg split each 50
3 x 75 as above, but now @ 1:10
2 x 100 as above, @ 1:30
2 x 75 @ 1:10, as above
3 x 100 @ 1:30, as above
1 x 75 @ 1:10- as above
4 x 100 @ 1:30- as above
1:00 rest, check HR
4* sets of:
1 x 150 kick neg split @ 2:45
1 x 100 kick BIGGER neg split @ 1:45
1 x 50 kick all out FAST for time @ 1:00
No rest between sets, check HR after each round.
*in odd sets, the 100 is with a board
*in even sets, the 150 & 50 are with a board
150 easy drill = 4400 scy.
Do an excellent job with your HW tonight, get excited for the meet this weekend. Have a great day!
SMAC- Gold
Congrats to all SMAC student-athletes and their families: 12th place finish at MD SCY State Champs (out of 39 teams)! Great job!
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
8 x 50 @ 1:00 drill/swim by 25's, odds free, evens NO FREE
3 x 100 kick on back @ 1:50, 25 moderate, 25 FAST, good udk throughout
1:00 rest, check HR
4 x 75 @ 1:15 swim/kick/swim by 25's, all the same stroke
1 x 100 @ 1:30 swim free/NO FREE by 50's, neg split each 50
3 x 75 as above, but now @ 1:10
2 x 100 as above, @ 1:30
2 x 75 @ 1:10, as above
3 x 100 @ 1:30, as above
1 x 75 @ 1:10- as above
4 x 100 @ 1:30- as above
1:00 rest, check HR
4* sets of:
1 x 150 kick neg split @ 2:45
1 x 100 kick BIGGER neg split @ 1:45
1 x 50 kick all out FAST for time @ 1:00
No rest between sets, check HR after each round.
*in odd sets, the 100 is with a board
*in even sets, the 150 & 50 are with a board
150 easy drill = 4400 scy.
Do an excellent job with your HW tonight, get excited for the meet this weekend. Have a great day!
Sunday, March 10, 2013
Sunday, March 10, 2013
SMAC- Gold
Get a board from the Lifeguard Office before you start
400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/fly pull with free kick, by 25's
1:00 rest
25 x 50 in sets of 5 as follows:
1&2- choice drill, always @ 1:00, different stroke in each round of 5
3, 4 & 5- always kick (same stroke for all 3) as follows-
1st & 2nd round of 5 (#'s 3,4 & 5, then #'s 8, 9 & 10) @ :55, neg split
3rd & 4th round of 5 (#'s 13, 14 & 15, then #'s 18, 19 & 20) @ :50, neg split
5th round of 5 (#'s 23, 24 & 25) @ :45, can use a board if you'd like
:30 rest, then...
3 x 100 swim/kick (kick on back) @ 1:45 desc 1-3 to what you can
3 x 100 kick with boards desc 1-3 to what you can @ 2:00
1:00 rest, check HR
3 sets of:
1 x 350 @ 6:00 (make this interval)- 200 swim free br 3 (3rd 50 is kick with board), then 150 swim backstroke, descend the 50's 1-3 to something juicy!
1 x 350 @ 6:15 (6:30 if necessary)- 200 swim free br 3 (3rd 50 kick on back), then 150 kick with boards, desc the 50's 1-3 to something juicy!
6 x 50 swim IM order by 25's (NO FREE), so fly/back on odd 50's, then back/breast on even 50's- 1st two rounds @ :55; 3rd time though the set, these 50's are @ :50- you'll have to hustle here!
:30 rest after each set, check HR
100 easy drill before you get out. Do an excellent job on your HW tonight, make sure you're ready for the week ahead at school. Great seeing Margaret at the meet last night, thanks for coming up! Get excited for the meet next weekend. Have a great day!
SMAC- Gold
Get a board from the Lifeguard Office before you start
400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/fly pull with free kick, by 25's
1:00 rest
25 x 50 in sets of 5 as follows:
1&2- choice drill, always @ 1:00, different stroke in each round of 5
3, 4 & 5- always kick (same stroke for all 3) as follows-
1st & 2nd round of 5 (#'s 3,4 & 5, then #'s 8, 9 & 10) @ :55, neg split
3rd & 4th round of 5 (#'s 13, 14 & 15, then #'s 18, 19 & 20) @ :50, neg split
5th round of 5 (#'s 23, 24 & 25) @ :45, can use a board if you'd like
:30 rest, then...
3 x 100 swim/kick (kick on back) @ 1:45 desc 1-3 to what you can
3 x 100 kick with boards desc 1-3 to what you can @ 2:00
1:00 rest, check HR
3 sets of:
1 x 350 @ 6:00 (make this interval)- 200 swim free br 3 (3rd 50 is kick with board), then 150 swim backstroke, descend the 50's 1-3 to something juicy!
1 x 350 @ 6:15 (6:30 if necessary)- 200 swim free br 3 (3rd 50 kick on back), then 150 kick with boards, desc the 50's 1-3 to something juicy!
6 x 50 swim IM order by 25's (NO FREE), so fly/back on odd 50's, then back/breast on even 50's- 1st two rounds @ :55; 3rd time though the set, these 50's are @ :50- you'll have to hustle here!
:30 rest after each set, check HR
100 easy drill before you get out. Do an excellent job on your HW tonight, make sure you're ready for the week ahead at school. Great seeing Margaret at the meet last night, thanks for coming up! Get excited for the meet next weekend. Have a great day!
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