Monday, March 31, 2008
DISTANCE - written for scy
600 swim freestyle
1:00 rest
600 - 50 SLOW catch-up free with steady kick & head at 45 degrees, 50 choice kick on back
:20 rest
400 - 50 fist free br 3 with steady kick, head at 45 degrees, 50 choice skulling
:20 rest
200 - 50 choice drill NO FREESTYLE, 50 breast kick on back
1:00 rest
3 sets of:
3 x 50 swim free/kick on back by 25's @ :55
3 x 50 kick FAST on back @ :55
200 pull free br 3/5/3/7 by 50's - concentrate on head position (45 degrees), finish stroke & roll hips
200 easy loosen after the 3rd set = 3500 scy. Do an excellent job on your HW and make sure you're concentrating on keeping your head at 45 degrees on freestyle. Have a great day!
1:00 rest between sets.
Monday, March 31, 2008
Saturday, March 29, 2008
Sunday, March 30, 2008
DISTANCE - written for scm
Remember, keep you head at 45 degrees and have a steady kick!
600 swim freestyle
1:00 rest
1 x 200 - 50 SLOW catch-up free with head at 45 degrees, 50 choice skulling
:20 rest
1 x 200 - 50 fist free br 3 with head at 45 degrees, 50 choice kick on side
:20 rest
1 x 200 - 50 ra2 la2 free, 50 swim free br 3 - both with steady kick & head at 45 degrees
:20 rest
4 x 25 kick FAST on back @ :45
4 x 50 swim free br 3 - head at 45 degrees, steady kick - @ :55
4 x 25 kick FAST on back @ :40
4 x 50 swim free br 3 - head at 45 degrees, steady kick - @ :55
4 x 25 kick FAST on back @ :35 - remember, they're all FAST
4 x 50 swim free br 3 - head at 45 degrees, steady kick - @ :55
1:00 rest
400 pull free br 3/5/7/9 by 50's - head at 45 degrees, roll hips & finish stroke
100 easy loosen = 2600 scm
Make sure you're ready for classes tomorrow. Get excited for the summer season and start thinking about your goals. Have a great day!
DISTANCE - written for scm
Remember, keep you head at 45 degrees and have a steady kick!
600 swim freestyle
1:00 rest
1 x 200 - 50 SLOW catch-up free with head at 45 degrees, 50 choice skulling
:20 rest
1 x 200 - 50 fist free br 3 with head at 45 degrees, 50 choice kick on side
:20 rest
1 x 200 - 50 ra2 la2 free, 50 swim free br 3 - both with steady kick & head at 45 degrees
:20 rest
4 x 25 kick FAST on back @ :45
4 x 50 swim free br 3 - head at 45 degrees, steady kick - @ :55
4 x 25 kick FAST on back @ :40
4 x 50 swim free br 3 - head at 45 degrees, steady kick - @ :55
4 x 25 kick FAST on back @ :35 - remember, they're all FAST
4 x 50 swim free br 3 - head at 45 degrees, steady kick - @ :55
1:00 rest
400 pull free br 3/5/7/9 by 50's - head at 45 degrees, roll hips & finish stroke
100 easy loosen = 2600 scm
Make sure you're ready for classes tomorrow. Get excited for the summer season and start thinking about your goals. Have a great day!
Friday, March 28, 2008
Saturday, March 29, 2008
Welcome home - now it's time to get back to work
DISTANCE - written for scm
600 swim freestyle
1:00 rest
8 x 50 @ 1:10 - don't rush these!
25 - SLOW catch-up freestyle with head at 45 degree angle
25 choice kick
1 x 300 pull free br 3/5/7 by 50's - roll hips, finish stroke & keep head at 45 degrees
:30 rest
12 x 25 @ :45
odds- swim perfect free br 3 with head at 45 degrees, steady kick
evens - kick FAST
1 x 300 pull free br 3/5/7 by 50's - roll hips, finish stroke & keep head at 45 degrees
:30 rest
8 x 50 @ 1:10
25 choice freestyle drill - steady kick, keep head at 45 degrees
25 breast kick on back
200 easy loosen = 2500 scm
Make sure you're all squared away with your schoolwork before you get to classes on Monday. Get excited for the summer season & have a great day!
Welcome home - now it's time to get back to work
DISTANCE - written for scm
600 swim freestyle
1:00 rest
8 x 50 @ 1:10 - don't rush these!
25 - SLOW catch-up freestyle with head at 45 degree angle
25 choice kick
1 x 300 pull free br 3/5/7 by 50's - roll hips, finish stroke & keep head at 45 degrees
:30 rest
12 x 25 @ :45
odds- swim perfect free br 3 with head at 45 degrees, steady kick
evens - kick FAST
1 x 300 pull free br 3/5/7 by 50's - roll hips, finish stroke & keep head at 45 degrees
:30 rest
8 x 50 @ 1:10
25 choice freestyle drill - steady kick, keep head at 45 degrees
25 breast kick on back
200 easy loosen = 2500 scm
Make sure you're all squared away with your schoolwork before you get to classes on Monday. Get excited for the summer season & have a great day!
Friday, March 21, 2008
Friday, March 21, 2008
MASTERS - written scy for the Biscuit
600 swim freestyle
1:00 rest
12 x 50 @ 1:05
2- 25 choice drill, 25 swim - same stroke as the drill;
1- 25 swim - same stroke as you've been drilling, then 25 kick choice
1 x 400 pull free br 3/5/3/7 by 50's
1:00 rest
As many sets as you can go:
4 x 1/2 pool sprints @ :30 (can go 25's - 1/2 sprint 1/2 drill @ :45)
1 x 50 kick FAST choice
1:00 rest between sets.
4 sets (with just 1/2 pool sprints) = 2000 yards. Warmdown plenty before you get out. Get excited for the weekend! Have a great day!
MASTERS - written scy for the Biscuit
600 swim freestyle
1:00 rest
12 x 50 @ 1:05
2- 25 choice drill, 25 swim - same stroke as the drill;
1- 25 swim - same stroke as you've been drilling, then 25 kick choice
1 x 400 pull free br 3/5/3/7 by 50's
1:00 rest
As many sets as you can go:
4 x 1/2 pool sprints @ :30 (can go 25's - 1/2 sprint 1/2 drill @ :45)
1 x 50 kick FAST choice
1:00 rest between sets.
4 sets (with just 1/2 pool sprints) = 2000 yards. Warmdown plenty before you get out. Get excited for the weekend! Have a great day!
Friday, March 21, 2008
DISTANCE - written for scm
600 swim freestyle
1:00 rest
400 - 50 SLOW catch-up freestyle - head at 45 degrees, 50 fly kick on side
:20 rest
300 - 50 ra2 la2 freestyle - slow, head at 45 degrees, 25 breast kick on back
:20 rest
200 - 50 choice free drill, 50 swim free br 3 - count strokes on 1st 25 swim, take one less stroke on 2nd 25 swim; head should be at 45 degrees!
:20 rest
24 x 50 @ :55 as follows:
2- swim freestyle br 3: count strokes on 1st 25, then BIG kick on 2nd 25 while going the same stroke count as on the 1st 25, head at 45 degrees
2- swim 25 free br 3 with head at 45 degrees, 25 swim NO FREE build to FAST
1 x 600 pull free br 3/5/7 by 50's - keep your head at 45 degrees the whole way
1:00 rest
Finish up with:
3 x 600 @ :30 rest
300 swim free br 3 - keep head at 45 degrees! Then 300 swim IM - 3 x 100 IM's, descend those 1-3 so #3 is all out FAST
Warmdown an easy 200 loosen - 5300 scm. Have a safe trip, take your schoolwork with you and get excited for the summer season! Have a great day!
DISTANCE - written for scm
600 swim freestyle
1:00 rest
400 - 50 SLOW catch-up freestyle - head at 45 degrees, 50 fly kick on side
:20 rest
300 - 50 ra2 la2 freestyle - slow, head at 45 degrees, 25 breast kick on back
:20 rest
200 - 50 choice free drill, 50 swim free br 3 - count strokes on 1st 25 swim, take one less stroke on 2nd 25 swim; head should be at 45 degrees!
:20 rest
24 x 50 @ :55 as follows:
2- swim freestyle br 3: count strokes on 1st 25, then BIG kick on 2nd 25 while going the same stroke count as on the 1st 25, head at 45 degrees
2- swim 25 free br 3 with head at 45 degrees, 25 swim NO FREE build to FAST
1 x 600 pull free br 3/5/7 by 50's - keep your head at 45 degrees the whole way
1:00 rest
Finish up with:
3 x 600 @ :30 rest
300 swim free br 3 - keep head at 45 degrees! Then 300 swim IM - 3 x 100 IM's, descend those 1-3 so #3 is all out FAST
Warmdown an easy 200 loosen - 5300 scm. Have a safe trip, take your schoolwork with you and get excited for the summer season! Have a great day!
Thursday, March 20, 2008
Thursday, March 20, 2008
DISTANCE - written for scm
600 swim freestyle
1:00 rest
12 x 75 @ 1:20
4- 50 fist free br 3, 25 fly kick FAST on side
4- 50 2 kicks 1 pull breaststroke, 25 breast kick FAST on back
4- 50 2 breast/2 fly drill, 25 kick FAST free on back
1 x 600 pull free br 3/5/7/9 by 50's
1:00 rest
3 sets of (all the kicking is FAST; the 150's free are BIG, fat, juicy negative split):
4 x 25 kick FAST on back @ :45
1 x 150 swim negative split free br 3
1:00 rest
4 x 50 kick FAST on back @ 1:15
1 x 150 swim negative split free br 3
1:00 rest
6 x 25 @ :50 - 2 kick FAST choice, 1 LUNGBUSTER1 x 150 swim negative split freestyle br 3
1 x 150 swim negative split freestyle br 3
1:00 rest between sets.
200 easy loosen after 3rd set = 5000 scm. Make sure your schoolwork is all up to date before you go away - you don't want to be worried about schoolwork while you're on vacation! Have a great day!
DISTANCE - written for scm
600 swim freestyle
1:00 rest
12 x 75 @ 1:20
4- 50 fist free br 3, 25 fly kick FAST on side
4- 50 2 kicks 1 pull breaststroke, 25 breast kick FAST on back
4- 50 2 breast/2 fly drill, 25 kick FAST free on back
1 x 600 pull free br 3/5/7/9 by 50's
1:00 rest
3 sets of (all the kicking is FAST; the 150's free are BIG, fat, juicy negative split):
4 x 25 kick FAST on back @ :45
1 x 150 swim negative split free br 3
1:00 rest
4 x 50 kick FAST on back @ 1:15
1 x 150 swim negative split free br 3
1:00 rest
6 x 25 @ :50 - 2 kick FAST choice, 1 LUNGBUSTER1 x 150 swim negative split freestyle br 3
1 x 150 swim negative split freestyle br 3
1:00 rest between sets.
200 easy loosen after 3rd set = 5000 scm. Make sure your schoolwork is all up to date before you go away - you don't want to be worried about schoolwork while you're on vacation! Have a great day!
Tuesday, March 18, 2008
Wednesday, March 19, 2008
DISTANCE - written for scm
600 swim freestyle
1:00 rest
4 sets of (one set of each stroke, reverse IM order):
4 x 50 drill/kick by 25's @ 1:05
4 x 50 swim free/NO FREE by 25's @ :55
1 x 200 swim/kick by 25's, IM order by 50's
:30 rest between sets.
1:00 rest after 4th set, then get right into:
5 x 50 swim free br 3 @ :50
1 x 450 swim - descend each 150 by 50's (so the 3rd 50 of each 50 is FAST)
:30 rest
5 x 50 swim free/kick choice on back by 25's @ :55
1 x 450 - 100 swim IM, 50 kick FAST on back
:30 rest
1 x 600 pull br 3/5/7 by 50's - keep head at 45 degree angle, not looking down.
100 easy loosen = 5100 scm
Do an outstanding job on your HW tonight and get excited for your vacation. Have a great day!
DISTANCE - written for scm
600 swim freestyle
1:00 rest
4 sets of (one set of each stroke, reverse IM order):
4 x 50 drill/kick by 25's @ 1:05
4 x 50 swim free/NO FREE by 25's @ :55
1 x 200 swim/kick by 25's, IM order by 50's
:30 rest between sets.
1:00 rest after 4th set, then get right into:
5 x 50 swim free br 3 @ :50
1 x 450 swim - descend each 150 by 50's (so the 3rd 50 of each 50 is FAST)
:30 rest
5 x 50 swim free/kick choice on back by 25's @ :55
1 x 450 - 100 swim IM, 50 kick FAST on back
:30 rest
1 x 600 pull br 3/5/7 by 50's - keep head at 45 degree angle, not looking down.
100 easy loosen = 5100 scm
Do an outstanding job on your HW tonight and get excited for your vacation. Have a great day!
Tuesday, March 18, 2008
DISTANCE - written for scm
600 swim freestyle
1:00 rest
2* sets of:
6 x 75 @ :10 rest - 50 fist free br 3, looking at 45 degree angle, not down, 25 breast kick on back
3 x 150 @ :20 rest - 50 swim free br 3 - looking at 45 degree angle, not down, then 25 kick choice FAST
3 x 5 minute swims @ 6:00 - keep track of your distance on each swim, descend your effort 1-3 to something all out on #3
1:00 rest between sets.
* - in the 2nd set, the 3 x 5 minute swims are KICK, descend 1-3 to something all out on #3
1:00 rest after 2nd set, then finish up with:
2 x 300 pull free br 3/5/7 by 50's, @ :20 rest, working on keeping your head at a 45 degree angle throughout the swim.
Warmdown a bit before you get out. Do an excellent job on your HW and make sure you're caught up after being at meets the past two weeks. Have a great day!
DISTANCE - written for scm
600 swim freestyle
1:00 rest
2* sets of:
6 x 75 @ :10 rest - 50 fist free br 3, looking at 45 degree angle, not down, 25 breast kick on back
3 x 150 @ :20 rest - 50 swim free br 3 - looking at 45 degree angle, not down, then 25 kick choice FAST
3 x 5 minute swims @ 6:00 - keep track of your distance on each swim, descend your effort 1-3 to something all out on #3
1:00 rest between sets.
* - in the 2nd set, the 3 x 5 minute swims are KICK, descend 1-3 to something all out on #3
1:00 rest after 2nd set, then finish up with:
2 x 300 pull free br 3/5/7 by 50's, @ :20 rest, working on keeping your head at a 45 degree angle throughout the swim.
Warmdown a bit before you get out. Do an excellent job on your HW and make sure you're caught up after being at meets the past two weeks. Have a great day!
Monday, March 17, 2008
CONGRATULATIONS!!
Jacob Davidson won the 13-14 200 Fly on Sunday Night. His time of 2:00.43 bettered the "Top 10 Reportable Time Standard" in that event in USA Swimming's National Age Group Recognition Program! Anybody equalling or surpassing the established time standard in that event (2:01.74) can submit their time, and USA Swimming will compile a list of those student-athlete's and publish the "TOP 10" times later in the Spring.
What's significant about this is Jacob has trained on his own for the past 2 months, which is difficult for any athlete, but especially for an elite level athlete. The discipline and consistency necessary for high-level achievement is hard enough to muster up when an athlete trains each day with their peers. Jacob has done this on his own, which is unheard of in the sport of swimming. Keep up the good work Jacob, and success will continue to come your way!!
Jacob Davidson won the 13-14 200 Fly on Sunday Night. His time of 2:00.43 bettered the "Top 10 Reportable Time Standard" in that event in USA Swimming's National Age Group Recognition Program! Anybody equalling or surpassing the established time standard in that event (2:01.74) can submit their time, and USA Swimming will compile a list of those student-athlete's and publish the "TOP 10" times later in the Spring.
What's significant about this is Jacob has trained on his own for the past 2 months, which is difficult for any athlete, but especially for an elite level athlete. The discipline and consistency necessary for high-level achievement is hard enough to muster up when an athlete trains each day with their peers. Jacob has done this on his own, which is unheard of in the sport of swimming. Keep up the good work Jacob, and success will continue to come your way!!
Wednesday, March 12, 2008
Wednesday, March 12, 2008
SPRINTERS - written for scy
600 swim freestyle
1:00 rest
All smooth and easy with great technique today!
2 sets of:
4 x 50 fist free br 3 @ 1:00
4 x 75 drill/drill/kick by 25's in main race stroke- NO FREE @ 1:20
4 x 50 swim free br 3 @ :55
1 x 200 swim - main race stroke/free br 3 by 25's
1:00 rest between sets.
After 2nd set, get right into:
1 x 600 pull free br 3/5 by 50's - roll hips, finish stroke, get water on forearms
1:00 rest
With fins, finish up with...
15 x 25 @ :45
1- 1/2 FAST 1/2 easy; 2- 1/2 easy 1/2 FAST; 3- all drill.
Easy 125 loosen = 3500. Do an outstanding job on your HW tonight and be sure to bring some to the meet so you don't fall too far behind. Get excited for the meet and have a great day!
SPRINTERS - written for scy
600 swim freestyle
1:00 rest
All smooth and easy with great technique today!
2 sets of:
4 x 50 fist free br 3 @ 1:00
4 x 75 drill/drill/kick by 25's in main race stroke- NO FREE @ 1:20
4 x 50 swim free br 3 @ :55
1 x 200 swim - main race stroke/free br 3 by 25's
1:00 rest between sets.
After 2nd set, get right into:
1 x 600 pull free br 3/5 by 50's - roll hips, finish stroke, get water on forearms
1:00 rest
With fins, finish up with...
15 x 25 @ :45
1- 1/2 FAST 1/2 easy; 2- 1/2 easy 1/2 FAST; 3- all drill.
Easy 125 loosen = 3500. Do an outstanding job on your HW tonight and be sure to bring some to the meet so you don't fall too far behind. Get excited for the meet and have a great day!
Wednesday, March 12, 2008
DISTANCE - written for scm
600 swim freestyle
1:00 rest
4 x 50 @ 1:05 - 25 fist free br 3, 25 fly kick on side
4 x 75 IM drill - 25 fly pull with free kick, 25 1/2 ra 1/2 la back, 25 breast pull w/dolphin kick @ 1:30
4 x 50 swim free br 3 @ :55 - good turns & breakouts here
4 x 75 swim IM - 25 fly, 25 back, 25 breast - build each 25 to moderate - @ 1:20
1:00 rest
2 x 1200 swim freestyle br 3 - descend the 3 x 400's in each 1200 to something strong;
1:00 rest between the 2 x 1200's
With fins, finish up with:
18 x 25 @ :45 as follows:
1- 1/2 FAST 1/2 easy; 2- 1/2 easy 1/2 FAST; 3- all drill
150 easy loosen = 4600 scm. Do an excellent job on your HW today and get excited for the meet. See you up at the pool tomorrow at 2:30 p.m. Have a great day!
DISTANCE - written for scm
600 swim freestyle
1:00 rest
4 x 50 @ 1:05 - 25 fist free br 3, 25 fly kick on side
4 x 75 IM drill - 25 fly pull with free kick, 25 1/2 ra 1/2 la back, 25 breast pull w/dolphin kick @ 1:30
4 x 50 swim free br 3 @ :55 - good turns & breakouts here
4 x 75 swim IM - 25 fly, 25 back, 25 breast - build each 25 to moderate - @ 1:20
1:00 rest
2 x 1200 swim freestyle br 3 - descend the 3 x 400's in each 1200 to something strong;
1:00 rest between the 2 x 1200's
With fins, finish up with:
18 x 25 @ :45 as follows:
1- 1/2 FAST 1/2 easy; 2- 1/2 easy 1/2 FAST; 3- all drill
150 easy loosen = 4600 scm. Do an excellent job on your HW today and get excited for the meet. See you up at the pool tomorrow at 2:30 p.m. Have a great day!
Tuesday, March 11, 2008
Tuesday, March 11, 2008
SPRINTERS - written for scy
600 swim freestyle
1:00 rest
300 - 50 fist free br 3, 50 choice drill in main race stroke
:20 rest
200 - reverse IM, each 50 is drill/kick by 25's
:20 rest
300 - 50 ra2 la2 free, 50 choice drill in 4th best stroke
:20 rest
200 - reverse IM, each 50 is swim/kick by 25's
:20 rest
600 as follows:
300 pull free br 3/5/7 by 50's - 300 swim backstroke 50 dps, 25 build to FAST
1:00 rest
6 x 50 swim free br 3 @ :55 - odds are dps, evens are negative split
4 x 75 in main race stroke @ 1:30 - 25 swim 1/2 FAST 1/2 easy, 25 swim dps OR drill, 25 kick 1/2 FAST 1/2 easy
6 x 50 swim free br 3 (or swim back) @ :55 - odds are dps, evens are neg split
1:00 rest
With fins, finish up with:
16 x 25 @ :45
1- 1/2 FAST 1/2 easy; 2- 1/2 easy 1/2 FAST; 3- all drill; 4- all FAST
Warmdown with an easy 100 = 3600 scy. Do an outstanding job with your HW tonight and get excited for the meet this weekend. Tomorrow and Thursday right around 3000 scy. Have a great day!
SPRINTERS - written for scy
600 swim freestyle
1:00 rest
300 - 50 fist free br 3, 50 choice drill in main race stroke
:20 rest
200 - reverse IM, each 50 is drill/kick by 25's
:20 rest
300 - 50 ra2 la2 free, 50 choice drill in 4th best stroke
:20 rest
200 - reverse IM, each 50 is swim/kick by 25's
:20 rest
600 as follows:
300 pull free br 3/5/7 by 50's - 300 swim backstroke 50 dps, 25 build to FAST
1:00 rest
6 x 50 swim free br 3 @ :55 - odds are dps, evens are negative split
4 x 75 in main race stroke @ 1:30 - 25 swim 1/2 FAST 1/2 easy, 25 swim dps OR drill, 25 kick 1/2 FAST 1/2 easy
6 x 50 swim free br 3 (or swim back) @ :55 - odds are dps, evens are neg split
1:00 rest
With fins, finish up with:
16 x 25 @ :45
1- 1/2 FAST 1/2 easy; 2- 1/2 easy 1/2 FAST; 3- all drill; 4- all FAST
Warmdown with an easy 100 = 3600 scy. Do an outstanding job with your HW tonight and get excited for the meet this weekend. Tomorrow and Thursday right around 3000 scy. Have a great day!
Tuesday, March 11, 2008
DISTANCE - written for scm
600 swim freestyle
1:00 rest
18 x 50 as follows:
2- drill/kick by 25's @ 1:05
2- drill/swim by 25's - same stroke as first 2 x 50's - @ 1:00
2 x 50 swim free/choice by 25's @ :55 - 2nd 25 same stroke as first 4 x 50's
No rest between sets of 6. After #18, continue right into...
1 x 600 - 100 swim free br 3/5 by 50's, then 50 kick ez/FAST by 25's, then 50 swim NO FREE, ez/FAST by 25's
1:00 rest
2 sets of:
2 x 75 swim free br 3 - middle 25 is with BIG 6 beat kick, @ 1:10
3 x 50 kick FAST on back @ 1:10
4 x 75 swim free br 3 - middle 25 is with BIG 6 beat kick, @ 1:10
1 x 150 swim free br 3 with BIG, juicy negative split
:30 rest
1 x 100 kick FAST on back
1:00 rest between sets. After 2nd set, get right into
2 x 300 swim free br 3/5/7 by 50's @ :20 rest
200 easy warmdown = 4600 scm. Do an outstanding job on your HW today and get excited for the meet this weekend. Have a great day!
DISTANCE - written for scm
600 swim freestyle
1:00 rest
18 x 50 as follows:
2- drill/kick by 25's @ 1:05
2- drill/swim by 25's - same stroke as first 2 x 50's - @ 1:00
2 x 50 swim free/choice by 25's @ :55 - 2nd 25 same stroke as first 4 x 50's
No rest between sets of 6. After #18, continue right into...
1 x 600 - 100 swim free br 3/5 by 50's, then 50 kick ez/FAST by 25's, then 50 swim NO FREE, ez/FAST by 25's
1:00 rest
2 sets of:
2 x 75 swim free br 3 - middle 25 is with BIG 6 beat kick, @ 1:10
3 x 50 kick FAST on back @ 1:10
4 x 75 swim free br 3 - middle 25 is with BIG 6 beat kick, @ 1:10
1 x 150 swim free br 3 with BIG, juicy negative split
:30 rest
1 x 100 kick FAST on back
1:00 rest between sets. After 2nd set, get right into
2 x 300 swim free br 3/5/7 by 50's @ :20 rest
200 easy warmdown = 4600 scm. Do an outstanding job on your HW today and get excited for the meet this weekend. Have a great day!
Monday, March 10, 2008
Monday, March 10, 2008
SPRINTERS - written for scy
600 swim freestyle
1:00 rest
2 sets of (1st set free, 2nd set main race stroke NO FREE):
200 - drill/kick/drill/swim, by 50's @ :20 rest
4 x 75 drill/kick/swim by 25's @ 1:15 (1:20 if necessary)
No rest between sets. After 2nd set, continue right into:
12 x 50 @ :55 - 2 swim free br 3, 2 swim main race stroke/free by 25's
3 x 150 swim free br 3 @ 2:10 - strong kick on 2nd 50
1 x 400 pull br 3/5/3/7 by 50's - roll hips, finish stroke, get water on forearms
1:00 rest
With fins, finish up with:
16 x 25 @ :45 as follows:
1- 1/2 FAST 1/2 easy; 2- 1/2 easy 1/2 FAST; 3- all drill; 4- all FAST
150 easy loosen after #16 = 3600 scy. Do an outstanding job on your HW tonight and get excited for the meet this weekend. Have a great day!
SPRINTERS - written for scy
600 swim freestyle
1:00 rest
2 sets of (1st set free, 2nd set main race stroke NO FREE):
200 - drill/kick/drill/swim, by 50's @ :20 rest
4 x 75 drill/kick/swim by 25's @ 1:15 (1:20 if necessary)
No rest between sets. After 2nd set, continue right into:
12 x 50 @ :55 - 2 swim free br 3, 2 swim main race stroke/free by 25's
3 x 150 swim free br 3 @ 2:10 - strong kick on 2nd 50
1 x 400 pull br 3/5/3/7 by 50's - roll hips, finish stroke, get water on forearms
1:00 rest
With fins, finish up with:
16 x 25 @ :45 as follows:
1- 1/2 FAST 1/2 easy; 2- 1/2 easy 1/2 FAST; 3- all drill; 4- all FAST
150 easy loosen after #16 = 3600 scy. Do an outstanding job on your HW tonight and get excited for the meet this weekend. Have a great day!
CONGRATULATIONS!
Jacob Davidson (13) swam in his first Speedo Sectional Championships this past weekend. Held in Waukesha, WI, Jacob was the youngest competitor in the Men's meet, which featured teams from as far away as Arizona. He swam his best times in the 100 Fly (55.50) and the 200 Fly (2:02.96), and also swam well in the 1000 and 1650 Freestyles. While there is no "Rookie of the Meet" award for this meet (as there is at Nationals), Jacob clearly was one of the standout "first-timers" at the meet. Congratulations, Jacob - keep up the good work and success will continue to come your way!
Jacob Davidson (13) swam in his first Speedo Sectional Championships this past weekend. Held in Waukesha, WI, Jacob was the youngest competitor in the Men's meet, which featured teams from as far away as Arizona. He swam his best times in the 100 Fly (55.50) and the 200 Fly (2:02.96), and also swam well in the 1000 and 1650 Freestyles. While there is no "Rookie of the Meet" award for this meet (as there is at Nationals), Jacob clearly was one of the standout "first-timers" at the meet. Congratulations, Jacob - keep up the good work and success will continue to come your way!
Thursday, March 6, 2008
Thursday, March 6, 2008
SPRINTERS - written for scy
600 swim freestyle
1:00 rest
With fins, 4 sets of:
2 x 25 fly pull with free kick @ :40
1 x 50 2 fly-2 breast drill @ 1:00
1 x 75 @ 1:20 - 50 fly kick on side, 25 swim fly build to FAST finish
No rest between sets.
After 4th set, 1:00 rest, - take fins off, then continue into:
8 x 50 swim @ :55 - odds are free br 3, evens are fly/free by 25's
4 x 100 swim 50 free, 25 fly, 25 free @ 1:35
4 x 150 swim @ 2:15 - 50 free, 25 fly, 50 free, 25 choice NO FREE
1:00 rest
3 sets of:
5 x 50 swim backstroke @ :55 with FAST turn and aggressive breakouts
2 x 150 swim backstroke with BIG negative split @ :20 rest - good legs on 2nd half, roll hips
1 x 300 pull free br 3/5/7 by 50's
:20 rest
Finish up with 1 x 450 kick fly/back/breast by 50's, each 50 is easy FAST by 25's
200 easy warmdown = 5900 scy. Do an excellent job with your HW tonight and get excited for the meet next weekend. Have a great day!
SPRINTERS - written for scy
600 swim freestyle
1:00 rest
With fins, 4 sets of:
2 x 25 fly pull with free kick @ :40
1 x 50 2 fly-2 breast drill @ 1:00
1 x 75 @ 1:20 - 50 fly kick on side, 25 swim fly build to FAST finish
No rest between sets.
After 4th set, 1:00 rest, - take fins off, then continue into:
8 x 50 swim @ :55 - odds are free br 3, evens are fly/free by 25's
4 x 100 swim 50 free, 25 fly, 25 free @ 1:35
4 x 150 swim @ 2:15 - 50 free, 25 fly, 50 free, 25 choice NO FREE
1:00 rest
3 sets of:
5 x 50 swim backstroke @ :55 with FAST turn and aggressive breakouts
2 x 150 swim backstroke with BIG negative split @ :20 rest - good legs on 2nd half, roll hips
1 x 300 pull free br 3/5/7 by 50's
:20 rest
Finish up with 1 x 450 kick fly/back/breast by 50's, each 50 is easy FAST by 25's
200 easy warmdown = 5900 scy. Do an excellent job with your HW tonight and get excited for the meet next weekend. Have a great day!
Wednesday, March 5, 2008
Wednesday, March 5, 2008
SPRINTERS - written for scy
600 swim freestyle
1:00 rest
3 x 150 @ :20 rest - 75 fist free br 3, 50 1/2 ra 1/2 backstroke, 25 fly kick on side
3 x 100 - 50 choice backstroke drill, 50 kick free on back ez/FAST by 25's, @ 1:45
3 x 150 swim negative split backstroke @ 2:20 (2:15 if you can)
1:00 rest
4 sets of:
4 x 50 swim/kick free by 25's @ :45
4 x 50 kick on back - odd sets these 50's are @ :55, even sets are @ :50
1 x 200 kick FAST for time - should all be better than 2:40; can you get under 2:35?
1:00 rest after each set. After 4th set, 1:00 rest then continue right into:
1 x 600 pull free br 3/5/7 by 50's - roll hips, finish stroke, get water on forearms.
1:00 rest
With fins, finish up with...
21 x 50 @ 1:00
1- drill PERFECT;
2- swim FAST, same stroke as previous 50, get time
3- 25 swim FAST, 25 LUNGBUSTER - how close can you get to your time on #2?
No rest between sets of 3.
Warmdown with a 150 easy = 6000 scy. Do an excellent job on your HW tonight and get excited for the rest of the week. Have a great day!
SPRINTERS - written for scy
600 swim freestyle
1:00 rest
3 x 150 @ :20 rest - 75 fist free br 3, 50 1/2 ra 1/2 backstroke, 25 fly kick on side
3 x 100 - 50 choice backstroke drill, 50 kick free on back ez/FAST by 25's, @ 1:45
3 x 150 swim negative split backstroke @ 2:20 (2:15 if you can)
1:00 rest
4 sets of:
4 x 50 swim/kick free by 25's @ :45
4 x 50 kick on back - odd sets these 50's are @ :55, even sets are @ :50
1 x 200 kick FAST for time - should all be better than 2:40; can you get under 2:35?
1:00 rest after each set. After 4th set, 1:00 rest then continue right into:
1 x 600 pull free br 3/5/7 by 50's - roll hips, finish stroke, get water on forearms.
1:00 rest
With fins, finish up with...
21 x 50 @ 1:00
1- drill PERFECT;
2- swim FAST, same stroke as previous 50, get time
3- 25 swim FAST, 25 LUNGBUSTER - how close can you get to your time on #2?
No rest between sets of 3.
Warmdown with a 150 easy = 6000 scy. Do an excellent job on your HW tonight and get excited for the rest of the week. Have a great day!
Wednesday, March 5, 2008
DISTANCE - written for scm
600 swim freestyle
1:00 rest
4 x 100 @ :15 rest - 50 choice freestyle drill, 50 easy kick on back
4 x 100 @ :15 rest - 50 2 kicks 1 pull breaststroke drill 50 swim backstroke
8 x 25 @ :45 - odds are choice fly drill, evens are swim fly with smooth stroke, keep feet together on the kick
12 x 50 swim free br 3 @ :55 - all smooth and easy with great turns & breakouts
1 x 800 pull free br 3/5/3/7 by 50's - roll hips, finish stroke, get water on forearms
1:00 rest
5 x 150 swim - all @ :20 rest (:30 if you'd like) as follows:
odds- all freestyle with GOOD breakouts 2 quick dolphin kicks, then FAST free kick to breakout
evens - 100 IM, 50 easy breast kick on back
With fins, finish up with:
18 x 25 @ :40
1- 1/2 FAST 1/2 easy; 2- 1/2 easy 1/2 FAST; 3- all drill
Warmdown with an easy 300 = 4500 scm. Great job getting ready for the meet - tomorrow we leave! Get excited for your races, relax today and do a good job with your schoolwork. Have a great day!
DISTANCE - written for scm
600 swim freestyle
1:00 rest
4 x 100 @ :15 rest - 50 choice freestyle drill, 50 easy kick on back
4 x 100 @ :15 rest - 50 2 kicks 1 pull breaststroke drill 50 swim backstroke
8 x 25 @ :45 - odds are choice fly drill, evens are swim fly with smooth stroke, keep feet together on the kick
12 x 50 swim free br 3 @ :55 - all smooth and easy with great turns & breakouts
1 x 800 pull free br 3/5/3/7 by 50's - roll hips, finish stroke, get water on forearms
1:00 rest
5 x 150 swim - all @ :20 rest (:30 if you'd like) as follows:
odds- all freestyle with GOOD breakouts 2 quick dolphin kicks, then FAST free kick to breakout
evens - 100 IM, 50 easy breast kick on back
With fins, finish up with:
18 x 25 @ :40
1- 1/2 FAST 1/2 easy; 2- 1/2 easy 1/2 FAST; 3- all drill
Warmdown with an easy 300 = 4500 scm. Great job getting ready for the meet - tomorrow we leave! Get excited for your races, relax today and do a good job with your schoolwork. Have a great day!
Tuesday, March 4, 2008
Tuesday, March 4, 2008
SPRINTERS - written for scy
600 swim freestyle
1:00 rest
2 x 150 @ :20 rest - drill/kick by 25's freestyle
4 x 50 pull free br 3 @ :55 - roll hips, finish stroke & get water on forearms
2 x 150 @ :20 rest - drill/kick by 25's in main race stroke, NO FREE
4 x 50 pull free br 3/5 by 25's @ :50
2 x 150 @ :20 rest - drill/kick by 25's in 4th best stroke, NO FREE
4 x 50 pull free br 3/7 by 25's @ :45
1:00 rest
Go either backstroke or freestyle:
3 x 5 minute swims @ 6:00 - descend your effort 1-3 to strong; concentrate on great turns & breakouts, really roll your hips to generate power in your stroke
1:00 rest after #3
6 sets of:
2 x 50 kick choice @ :55
1 x 75 @ :55 - 50 swim, 25 kick - you'll have to hustle here a bit
2 x 75 @ 1:15 - 50 swim, 25 kick
1 x 50 kick FAST for time @ 1:00 - how fast can you go? Under :35? Under :30?
1:00 rest after the 3rd set.
After the 6th set, warmdown with 1 x 450 easy drill/choice loosen by 50's = 6000 scy.
Make sure you finish your warmdown. Eat well, drink plenty of water tonight and get ready for tomorrow's speedwork. Do an excellent job on your HW tonight. Have a great day!
SPRINTERS - written for scy
600 swim freestyle
1:00 rest
2 x 150 @ :20 rest - drill/kick by 25's freestyle
4 x 50 pull free br 3 @ :55 - roll hips, finish stroke & get water on forearms
2 x 150 @ :20 rest - drill/kick by 25's in main race stroke, NO FREE
4 x 50 pull free br 3/5 by 25's @ :50
2 x 150 @ :20 rest - drill/kick by 25's in 4th best stroke, NO FREE
4 x 50 pull free br 3/7 by 25's @ :45
1:00 rest
Go either backstroke or freestyle:
3 x 5 minute swims @ 6:00 - descend your effort 1-3 to strong; concentrate on great turns & breakouts, really roll your hips to generate power in your stroke
1:00 rest after #3
6 sets of:
2 x 50 kick choice @ :55
1 x 75 @ :55 - 50 swim, 25 kick - you'll have to hustle here a bit
2 x 75 @ 1:15 - 50 swim, 25 kick
1 x 50 kick FAST for time @ 1:00 - how fast can you go? Under :35? Under :30?
1:00 rest after the 3rd set.
After the 6th set, warmdown with 1 x 450 easy drill/choice loosen by 50's = 6000 scy.
Make sure you finish your warmdown. Eat well, drink plenty of water tonight and get ready for tomorrow's speedwork. Do an excellent job on your HW tonight. Have a great day!
Tuesday, March 4, 2008
DISTANCE - written for scm
600 swim freestyle
1:00 rest
200 - drill/kick/drill/swim by 50's freestyle
:20 rest
200 drill/kick/drill/swim by 50's NO FREESTYLE
:30 rest
200 drill/kick by 25's IM order
:20 rest
2 sets of:
2 x 75 swim 50 choice, NO FREE on 2nd 25, 25 kick build to FAST @ 1:20 (1:25 if needed)
3 x 150 swim negative split free br 3 @ 2:15 (2:10 if you'd like on the 2nd set)
3 sets of:
4 x 100 swim at mile pace @ 1:45 - hold 107's here, try to make them feel as easy as you can
400 pull free br 3/5/3/7 by 50's - roll hips, finish stroke, get water on your forearms
1:00 rest between sets.
With fins, finish up with:
16 x 25 @ :45
1- 1/2 FAST 1/2 ez; 2- 1/2 ez 1/2 FAST; 3- all drill; 4- all FAST
Warmdown with a 300 = 5500, include some drilling if you'd like. Eat well today, drink plenty of water and get excited for the meet on Thursday! 4500 all easy tomorrow. Have a great day!
DISTANCE - written for scm
600 swim freestyle
1:00 rest
200 - drill/kick/drill/swim by 50's freestyle
:20 rest
200 drill/kick/drill/swim by 50's NO FREESTYLE
:30 rest
200 drill/kick by 25's IM order
:20 rest
2 sets of:
2 x 75 swim 50 choice, NO FREE on 2nd 25, 25 kick build to FAST @ 1:20 (1:25 if needed)
3 x 150 swim negative split free br 3 @ 2:15 (2:10 if you'd like on the 2nd set)
3 sets of:
4 x 100 swim at mile pace @ 1:45 - hold 107's here, try to make them feel as easy as you can
400 pull free br 3/5/3/7 by 50's - roll hips, finish stroke, get water on your forearms
1:00 rest between sets.
With fins, finish up with:
16 x 25 @ :45
1- 1/2 FAST 1/2 ez; 2- 1/2 ez 1/2 FAST; 3- all drill; 4- all FAST
Warmdown with a 300 = 5500, include some drilling if you'd like. Eat well today, drink plenty of water and get excited for the meet on Thursday! 4500 all easy tomorrow. Have a great day!
Monday, March 3, 2008
Monday, March 3, 2008
SPRINTERS - written for scy
600 swim freestyle
1:00 rest
1 x 400 - 50 ra2 la2 freestyle, 50 choice skulling
:20 rest
16 x 25 @ :30 odds- are kick FAST on back, evens are 2 kicks 1 pull breaststroke
12 x 50 @ :55
1&2: swim/kick by 25's breaststroke, #3 is swim FAST breaststroke
1:00 rest
12 x 150 as follows:
odds- swim BIG negative split free br 3 @ 1:50; evens are pull free br 3/5/7 by 50's @ 2:15
Backstrokers can go backtroke on the odd 150's if they make them @ 1:50 or 1:55
1:00 rest
In main race stroke, 6 sets of:
2 x 50 drill PERFECT @ 1:10
4 x 50 swim FAST @ 1:10- same stroke as 50's drill - target your 2nd 50 split of your 100 Goal Time
300 easy loosen after 3rd & 6th sets = 6200 scy.
Make sure you finish your warmdown and do a stellar job on your HW tonight. Get excited for the rest of the week and have a great day!
SPRINTERS - written for scy
600 swim freestyle
1:00 rest
1 x 400 - 50 ra2 la2 freestyle, 50 choice skulling
:20 rest
16 x 25 @ :30 odds- are kick FAST on back, evens are 2 kicks 1 pull breaststroke
12 x 50 @ :55
1&2: swim/kick by 25's breaststroke, #3 is swim FAST breaststroke
1:00 rest
12 x 150 as follows:
odds- swim BIG negative split free br 3 @ 1:50; evens are pull free br 3/5/7 by 50's @ 2:15
Backstrokers can go backtroke on the odd 150's if they make them @ 1:50 or 1:55
1:00 rest
In main race stroke, 6 sets of:
2 x 50 drill PERFECT @ 1:10
4 x 50 swim FAST @ 1:10- same stroke as 50's drill - target your 2nd 50 split of your 100 Goal Time
300 easy loosen after 3rd & 6th sets = 6200 scy.
Make sure you finish your warmdown and do a stellar job on your HW tonight. Get excited for the rest of the week and have a great day!
Monday, March 3, 2008
DISTANCE - written for scm
600 swim freestyle
1:00 rest
3 x 100 @ 1:50 - 50 fist free br 3, 50 choice drill
3 x 100 @ 1:40 - 50 swim free br 3, 50 swim backstroke
1:00 rest
3 sets of (both the 75's & 200 in the same stroke):
4 x 75 drill/kick/swim by 25's @ 1:25
1 x 200 swim/drill by 25's - same stroke as on the 75's above)
:20 rest
2 x 300 swim free br 3 - smooth here, with GOOD breakouts & long stroke, @ 4:45
1:00 rest between sets.
With fins, 6 sets of:
2 x 50 drill PERFECT @ 1:00
3 x 50 swim descend 1-3 to all out FAST @ 1:10
2 x 25 @ :45 - #1 is kick FAST on back, #2 is LUNGBUSTER!
1:00 rest after the third set (if you'd like, after the 3rd set, you can take off your fins and go an easy 100).
After the 6th set, go 200 easy drill = 6500scm. Tomorrow will be a short pace set, then Wednesday all easy drilling (4500) before we leave on Thursday! Get exceited for the meet & do a great job with your schoolwork today. Have a great day!
DISTANCE - written for scm
600 swim freestyle
1:00 rest
3 x 100 @ 1:50 - 50 fist free br 3, 50 choice drill
3 x 100 @ 1:40 - 50 swim free br 3, 50 swim backstroke
1:00 rest
3 sets of (both the 75's & 200 in the same stroke):
4 x 75 drill/kick/swim by 25's @ 1:25
1 x 200 swim/drill by 25's - same stroke as on the 75's above)
:20 rest
2 x 300 swim free br 3 - smooth here, with GOOD breakouts & long stroke, @ 4:45
1:00 rest between sets.
With fins, 6 sets of:
2 x 50 drill PERFECT @ 1:00
3 x 50 swim descend 1-3 to all out FAST @ 1:10
2 x 25 @ :45 - #1 is kick FAST on back, #2 is LUNGBUSTER!
1:00 rest after the third set (if you'd like, after the 3rd set, you can take off your fins and go an easy 100).
After the 6th set, go 200 easy drill = 6500scm. Tomorrow will be a short pace set, then Wednesday all easy drilling (4500) before we leave on Thursday! Get exceited for the meet & do a great job with your schoolwork today. Have a great day!
Saturday, March 1, 2008
Sunday, March 2, 2008
DISTANCE - written for scm
600 swim freestyle
1:00 rest
With fins:
15 x 50 as follows:
1-3: breast pull w/dolphin kick - get up high on the press - @ 1:00
4: choice fly drill/swim fly by 25's @ 1:00
5- kick on back ez/FAST by 25's @ :45
1:00 rest after #15 - take fins off after #15
2 sets of:
2 x 75 @ 1:20 - 50 swim free br 3, 25 on back build to FAST finish
2 x 75 @ 1:20 - swim free/breast/free by 25's
4 x 25 swim breaststroke @ :45 desc 1-3 to FAST, then hold (FAST again) for #4
2 x 75 @ 1:15 - 50 swim free br 3, 25 kick fly on side
2 x 75 @ 1:15 - swim free/breast/free by 25's
3 x 50 @ :55 swim/kick breaststroke by 25's (go @ 1:00 if you're not making :55)
1:00 rest between sets.
After 2nd set, get right into...
1 x 450 pull free br 3/5/7 by 50's - roll hips, finish stroke, get water on forearms
1:00 rest
24 x 100 swim freestyle br 3 as follows:
1&2: swim moderate freestyle with smooth stroke & great turns @ 1:35
3- swim negative split free with aggressive breakouts @ 1:20
(so every 3rd 100 should be with a little giddyup; the others are smooth with a good stroke)
1:00 rest after #24
With fins, finish up with 7 sets of:
4 x 25 @ :45 - odds are always drill; #2- LUNGBUSTER; #4- swim build to FAST finish
1 x 50 @ 1:00 - 25 swim all out FAST, then 25 drill
No rest between sets.
After 7th set, take off fins and go a 350 - 50 choice loosen/50 drill PERFECT = 7300 scm. Eat well today, drink lots of water and get excited for the meet. Try to get ahead on your schoolwork so you're not worrying about at the meet. Tomorrow 6400 scm. Have a great day!
DISTANCE - written for scm
600 swim freestyle
1:00 rest
With fins:
15 x 50 as follows:
1-3: breast pull w/dolphin kick - get up high on the press - @ 1:00
4: choice fly drill/swim fly by 25's @ 1:00
5- kick on back ez/FAST by 25's @ :45
1:00 rest after #15 - take fins off after #15
2 sets of:
2 x 75 @ 1:20 - 50 swim free br 3, 25 on back build to FAST finish
2 x 75 @ 1:20 - swim free/breast/free by 25's
4 x 25 swim breaststroke @ :45 desc 1-3 to FAST, then hold (FAST again) for #4
2 x 75 @ 1:15 - 50 swim free br 3, 25 kick fly on side
2 x 75 @ 1:15 - swim free/breast/free by 25's
3 x 50 @ :55 swim/kick breaststroke by 25's (go @ 1:00 if you're not making :55)
1:00 rest between sets.
After 2nd set, get right into...
1 x 450 pull free br 3/5/7 by 50's - roll hips, finish stroke, get water on forearms
1:00 rest
24 x 100 swim freestyle br 3 as follows:
1&2: swim moderate freestyle with smooth stroke & great turns @ 1:35
3- swim negative split free with aggressive breakouts @ 1:20
(so every 3rd 100 should be with a little giddyup; the others are smooth with a good stroke)
1:00 rest after #24
With fins, finish up with 7 sets of:
4 x 25 @ :45 - odds are always drill; #2- LUNGBUSTER; #4- swim build to FAST finish
1 x 50 @ 1:00 - 25 swim all out FAST, then 25 drill
No rest between sets.
After 7th set, take off fins and go a 350 - 50 choice loosen/50 drill PERFECT = 7300 scm. Eat well today, drink lots of water and get excited for the meet. Try to get ahead on your schoolwork so you're not worrying about at the meet. Tomorrow 6400 scm. Have a great day!
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