Friday, December 31, 2010
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 1/2 ra back 1/2 la back, then drill/drill/kick choice
1:00 rest
6 x 100 @ :15 rest as follows:
50- drill/swim by 25's in MRS, NO FREE
50 kick choice easy/FAST by 25's
1 x 750 as follows:
50 cruise MRS, NO FREE- about 80-85%
50 drill/swim by 25's in 4th best stroke, NO FREE
25 kick free on back w/arms toward ceiling
1:00 rest after 750, check HR
At least 3 sets, 4 if you can make it...
2 x 75 swim free br 3 with BIG 6 beat kick on 2nd 25, @ 1:10
3 x 50 swim in MRS - 1st set @ :55; 2nd set @ :50; 3rd set @ :45; 4th set @ :40...anybody up for trying them @ :35??
No rest between sets, check HR when you've missed a 50 in MRS, or after 4th set
1:00 rest
With fins...
FLY DRILLING WITH SILVER GROUP
1:00 rest, take fins off
Finish up with (all swims from a dive are FAST)...
4 sets of:
1 x 25 FAD in MRS- get time
25 drill back to starting blocks @ 1:00 rest
1 x 50 FAD in MRS- get time, how close can you come to doubling your 25 time?
50 drill @ 1:00 rest
1 x 75 FAD in MRS- get time, how close can you come to tripling your 25 time?
75 drill back to the starting blocks @ 1:00 rest
200 easy drill/kick by 50's after 2nd set & 4th set
That's all for 2010! Enjoy the rest of your time off, regular workout schedule resumes on Sunday, January 2nd at 4 p.m. Make sure you're ready for school to start back up and get excited for a spectacular 2011 with SMAC! Have a great day!
Friday, December 31, 2010
Friday, December 31, 2010
SMAC- Silver
300 swim freestyle with flip turns & tight, streamlined pushoffs
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
1 x 400- swim easy freestyle br 3/breaststroke pull with free kick- by 25's
1:00 rest
3 x 5 minute kicks @ 1:00 rest - increase your effort with each one, so #3 is all out FAST
#1- w/board
#2- on back
#3- w/board
1:00 rest
With fins...
FLY DRILLING
- sneak attack breathing drill
- sneak attack drill, add regular armstroke when breathing
- swim regular fly
That's all for 2010! Regular schedule resumes on Monday, January 3. Enjoy the rest of your time off, make sure you're ready for school to start back up, and get excited for an outstanding 2011 with SMAC! Have a great day!
SMAC- Silver
300 swim freestyle with flip turns & tight, streamlined pushoffs
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
1 x 400- swim easy freestyle br 3/breaststroke pull with free kick- by 25's
1:00 rest
3 x 5 minute kicks @ 1:00 rest - increase your effort with each one, so #3 is all out FAST
#1- w/board
#2- on back
#3- w/board
1:00 rest
With fins...
FLY DRILLING
- sneak attack breathing drill
- sneak attack drill, add regular armstroke when breathing
- swim regular fly
That's all for 2010! Regular schedule resumes on Monday, January 3. Enjoy the rest of your time off, make sure you're ready for school to start back up, and get excited for an outstanding 2011 with SMAC! Have a great day!
Thursday, December 30, 2010
Thursday, December 30, 2010
SMAC- Platinum
600 swim freestyle
400 reverse IM- four 100 IM's, odds are drill, evens are swim
1:00 rest
2 sets of:
2 x 150** @ :15 rest
50 fist free, 25 swim free br 3, 50 choice drill breast or fly, 25 swim same stroke
2 x 100 @ :15 rest- swim/kick by 25's, same stroke as you went on the 2nd 75 of the 150's above
**- 2nd 75 of 150's in 2nd set must be whatever stroke you didn't do in the 1st set.
1:00 rest after 2nd set, check HR
1 x 400-
2 x 25 jungle sprints @ :20 rest, then 1 x 50 drill/swim dist per stroke by 25's
1:00 rest, check HR
SPEEDSET
Warmdown with...
1 x 600 as follows (mix up strokes by 150's):
50 swim easy choice, 50 drill- same stroke as 50 swim, 50 choice skulling
Stretch tonight, eat well and get to sleep as early as possible. Make sure your HW is done so you're not rushing to do it over the weekend. Tomorrow morning at 8:00 a.m., have a great day!
SMAC- Platinum
600 swim freestyle
400 reverse IM- four 100 IM's, odds are drill, evens are swim
1:00 rest
2 sets of:
2 x 150** @ :15 rest
50 fist free, 25 swim free br 3, 50 choice drill breast or fly, 25 swim same stroke
2 x 100 @ :15 rest- swim/kick by 25's, same stroke as you went on the 2nd 75 of the 150's above
**- 2nd 75 of 150's in 2nd set must be whatever stroke you didn't do in the 1st set.
1:00 rest after 2nd set, check HR
1 x 400-
2 x 25 jungle sprints @ :20 rest, then 1 x 50 drill/swim dist per stroke by 25's
1:00 rest, check HR
SPEEDSET
Warmdown with...
1 x 600 as follows (mix up strokes by 150's):
50 swim easy choice, 50 drill- same stroke as 50 swim, 50 choice skulling
Stretch tonight, eat well and get to sleep as early as possible. Make sure your HW is done so you're not rushing to do it over the weekend. Tomorrow morning at 8:00 a.m., have a great day!
Thursday, December 30, 2010
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is snow angel fly drill/drill/swim/drill by 25's
1:00 rest
4 x 200 @ :15 rest as follows:
odds- 100 kick on back moderate/strong by 50's; 100 swim/drill by 25's free
evens- 100 kick with boards moderate/strong by 50's; 100 swim/drill MRS, NO FREE
8 x 50 swim/kick by 25's @ :55- odds are free, evens are MRS, NO FREE
1:00 rest, check HR
16 x 100 @ 1:45 as follows:
1- swim free br 3, except 3rd 25 is kick FAST on back
2- 50 swim choice, 50 kick on back
3- 75 swim free br 3, :10 rest, 25 dolphin kick LUNGBUSTER
4- all kick FAST for time
No rest between sets, check HR after last 100, then put fins on
With fins:
3 x 300 kick on back @ 5:00, desc 1-3 to all out FAST- #3 must be faster than last week's best 300 straight swim free, or you'll have to do another one!
1:00 rest, take off fins
Gold- 200 easy drill, then you're done
Platinum- 4 x 400 swim neg split free br 3 @ 5:45
200 drill before you get out.
Rest up today, stretch before pm workout if you can. At 4:30 today, we'll warmup, do the speedset, then be done. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is snow angel fly drill/drill/swim/drill by 25's
1:00 rest
4 x 200 @ :15 rest as follows:
odds- 100 kick on back moderate/strong by 50's; 100 swim/drill by 25's free
evens- 100 kick with boards moderate/strong by 50's; 100 swim/drill MRS, NO FREE
8 x 50 swim/kick by 25's @ :55- odds are free, evens are MRS, NO FREE
1:00 rest, check HR
16 x 100 @ 1:45 as follows:
1- swim free br 3, except 3rd 25 is kick FAST on back
2- 50 swim choice, 50 kick on back
3- 75 swim free br 3, :10 rest, 25 dolphin kick LUNGBUSTER
4- all kick FAST for time
No rest between sets, check HR after last 100, then put fins on
With fins:
3 x 300 kick on back @ 5:00, desc 1-3 to all out FAST- #3 must be faster than last week's best 300 straight swim free, or you'll have to do another one!
1:00 rest, take off fins
Gold- 200 easy drill, then you're done
Platinum- 4 x 400 swim neg split free br 3 @ 5:45
200 drill before you get out.
Rest up today, stretch before pm workout if you can. At 4:30 today, we'll warmup, do the speedset, then be done. Have a great day!
Thursday, December 30, 2010
SMAC- Silver
300 swim easy freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
With fins...
- work on dolphin kicking, on back & side
- work on "sneak attack" breathing drill drill
- add arms, but continue with "sneak attack" breathing
1:00 rest, take fins off
9 x 100 as follows, all @ 3:00-
50 swim free br 3 with flip turn, then 50 swim fly*/kick free on back (by 25's), desc the 2nd 50 1-3 to all out smoking FAST
*Make sure you continue to breath like you do on the "sneak attack" drill while swimming the fly!
Finish with a 200 easy drill before you get out.
Remember, tomorrow's workout is from 8-9:30 a.m. Enjoy your time off from school, make sure you've done any HW you had over the break. Have a great day!
SMAC- Silver
300 swim easy freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
With fins...
- work on dolphin kicking, on back & side
- work on "sneak attack" breathing drill drill
- add arms, but continue with "sneak attack" breathing
1:00 rest, take fins off
9 x 100 as follows, all @ 3:00-
50 swim free br 3 with flip turn, then 50 swim fly*/kick free on back (by 25's), desc the 2nd 50 1-3 to all out smoking FAST
*Make sure you continue to breath like you do on the "sneak attack" drill while swimming the fly!
Finish with a 200 easy drill before you get out.
Remember, tomorrow's workout is from 8-9:30 a.m. Enjoy your time off from school, make sure you've done any HW you had over the break. Have a great day!
Wednesday, December 29, 2010
Wednesday, December 29, 2010
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 50 is breast pull w/free kick, then drill/drill/kick by 25's
1:00 rest
4 x 100 @ :10 rest- 50 offside breathing free drill, 50 breast kick on back
3 sets of:
1 x 600- 50 choice drill in MRS (NO FREE), 50 choice drill in 4th best stroke (NO FREE), 50 kick mod neg split- 4 times through
6 x 50 swim free br 3 @ :55 (free/MRS in 2nd set; swim/kick by 25's in 3rd set)
No rest between sets, check HR after 3rd set
9 x 100 swim free w/snorkel- 2 @ 1:35, 1 @ 1:25
1:00 rest, check HR
1 x 800 pull free br 3/5/7/9 by 50's- roll hips, finish stroke
200 easy drill = 6000 scy
Enjoy your day off, tomorrow morning at 8:00 a.m. Make sure you're getting your HW done while you're home on break. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 50 is breast pull w/free kick, then drill/drill/kick by 25's
1:00 rest
4 x 100 @ :10 rest- 50 offside breathing free drill, 50 breast kick on back
3 sets of:
1 x 600- 50 choice drill in MRS (NO FREE), 50 choice drill in 4th best stroke (NO FREE), 50 kick mod neg split- 4 times through
6 x 50 swim free br 3 @ :55 (free/MRS in 2nd set; swim/kick by 25's in 3rd set)
No rest between sets, check HR after 3rd set
9 x 100 swim free w/snorkel- 2 @ 1:35, 1 @ 1:25
1:00 rest, check HR
1 x 800 pull free br 3/5/7/9 by 50's- roll hips, finish stroke
200 easy drill = 6000 scy
Enjoy your day off, tomorrow morning at 8:00 a.m. Make sure you're getting your HW done while you're home on break. Have a great day!
Wednesday, December 29, 2010
SMAC- Silver
300 swim easy freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
With fins...
Fly drilling & dolphin kicking
Free/back set:
2 sets of:
2 x 75 swim free br 3 @ 1:40
2 x 75 swim free/back/free by 25's @ 1:40
2 x 75 swim back/free/back by 25's @ 1:40
2 x 75 swim all back @ 1:40
1:00 rest between sets, check HR
KICKING-
Vertical dolphin kick in between all 50's kick:
As many sets as possible:
1 x 50 kick on back @ 1:40
1 x 50 kick on back @ 1:30
1 x 50 kick on back @ 1:20
1 x 50 kick on back @ 1:10
1 x 50 kick on back @ 1:00!!
Tomorrow at 8:00 a.m. Make sure you're getting your HW assignments done while you're home on break. Have a great day!
SMAC- Silver
300 swim easy freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
With fins...
Fly drilling & dolphin kicking
Free/back set:
2 sets of:
2 x 75 swim free br 3 @ 1:40
2 x 75 swim free/back/free by 25's @ 1:40
2 x 75 swim back/free/back by 25's @ 1:40
2 x 75 swim all back @ 1:40
1:00 rest between sets, check HR
KICKING-
Vertical dolphin kick in between all 50's kick:
As many sets as possible:
1 x 50 kick on back @ 1:40
1 x 50 kick on back @ 1:30
1 x 50 kick on back @ 1:20
1 x 50 kick on back @ 1:10
1 x 50 kick on back @ 1:00!!
Tomorrow at 8:00 a.m. Make sure you're getting your HW assignments done while you're home on break. Have a great day!
Tuesday, December 28, 2010
Tuesday, December 28, 2010
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 10 is drill/drill/swim/kick by 25's
1:00 rest
3 x 50 choice free drill @ 1:00
1 x 200- 50 ra2 la2 free drill, 50 kick on back neg split
:30 rest
5 x 50 choice drill @ 1:00 in MRS, NO FREE
1 x 100 swim/kick by 25's in MRS
1:00 rest, check HR
Platinum- distance free pace set (desc the 400's pull)
Gold-
4 sets of:
4 x 50 swim at 200 GP in MRS @ 1:15
100 drill
1:00 rest between sets.
Finish up with...
1 x 600- odd 100's are drill/kick by 50's, even 100's are swim easy choice
Remember, workout tomorrow is from 8-10 a.m. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 10 is drill/drill/swim/kick by 25's
1:00 rest
3 x 50 choice free drill @ 1:00
1 x 200- 50 ra2 la2 free drill, 50 kick on back neg split
:30 rest
5 x 50 choice drill @ 1:00 in MRS, NO FREE
1 x 100 swim/kick by 25's in MRS
1:00 rest, check HR
Platinum- distance free pace set (desc the 400's pull)
Gold-
4 sets of:
4 x 50 swim at 200 GP in MRS @ 1:15
100 drill
1:00 rest between sets.
Finish up with...
1 x 600- odd 100's are drill/kick by 50's, even 100's are swim easy choice
Remember, workout tomorrow is from 8-10 a.m. Have a great day!
Tuesday, December 28, 2010
SMAC- Silver
300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
4 sets of:
2 x 25 kick FAST with boards @ 1:15
2 x 25 breast pull w/free kick @ 1:15
1 x 50 kick FAST free on back- good dolphin kick off the wall!
:20 rest
1 x 100 swim negative split freestyle br 3
1:00 rest between sets, check HR after 4th set
Finish up with...
Bucket of Balls!
Remember, workout tomorrow is from 8-9:30 a.m. Have a great day!
SMAC- Silver
300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
4 sets of:
2 x 25 kick FAST with boards @ 1:15
2 x 25 breast pull w/free kick @ 1:15
1 x 50 kick FAST free on back- good dolphin kick off the wall!
:20 rest
1 x 100 swim negative split freestyle br 3
1:00 rest between sets, check HR after 4th set
Finish up with...
Bucket of Balls!
Remember, workout tomorrow is from 8-9:30 a.m. Have a great day!
Monday, December 27, 2010
Tuesday, December 28, 2010
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 6ks back, then 75 drill/kick/drill by 25's
1:00 rest
4 x 100 @ :10 rest- 50 offside breathing free drill, 25 breast pull with free kick, 25 breast kick on back
4 x 100 @ :10 rest- 50 1/2 ra 1/2 la back drill, 25 fly kick on side, 25 skulling
12 x 50 as follows:
2- swim/kick choice @ :50 (NO FREE on 1st 50)
1- swim back @ :40
1:00 rest, check HR
3 sets of (2nd set kicking is with a board):
3 x 75 kick choice @ 1:15- make the interval
3 x 75 kick descend 1-3 to all out FAST @ 1:45
1 x 150 swim IM (50 of each stroke, NO FREE), descend them 1-3 to what you can
1:00 rest after each set, check your HR
With fins, finish up with:
24 x 25 @ :45- the usual
200 easy drill after #24 = 5200 scy
Rest up if you can before this afternoon's workout (pacework). Drink plenty of water today & enjoy your time off from school. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 6ks back, then 75 drill/kick/drill by 25's
1:00 rest
4 x 100 @ :10 rest- 50 offside breathing free drill, 25 breast pull with free kick, 25 breast kick on back
4 x 100 @ :10 rest- 50 1/2 ra 1/2 la back drill, 25 fly kick on side, 25 skulling
12 x 50 as follows:
2- swim/kick choice @ :50 (NO FREE on 1st 50)
1- swim back @ :40
1:00 rest, check HR
3 sets of (2nd set kicking is with a board):
3 x 75 kick choice @ 1:15- make the interval
3 x 75 kick descend 1-3 to all out FAST @ 1:45
1 x 150 swim IM (50 of each stroke, NO FREE), descend them 1-3 to what you can
1:00 rest after each set, check your HR
With fins, finish up with:
24 x 25 @ :45- the usual
200 easy drill after #24 = 5200 scy
Rest up if you can before this afternoon's workout (pacework). Drink plenty of water today & enjoy your time off from school. Have a great day!
Monday, December 27, 2010
SMAC- Platinum
600 choice- 200 swim easy free, 400 choice drill/kick NO FREE by 50's
1:00 rest
8 x 800 swim free @ :30 rest- desc 1-3 & 4-6 to something juicy! pull #7 br 3/7 by 50's, then #8 all out FAST for time
200 easy drill = 7200 scy.
Stretch tonight, eat well. Tomorrow at 6:30 a.m. Have a great day!
SMAC- Platinum
600 choice- 200 swim easy free, 400 choice drill/kick NO FREE by 50's
1:00 rest
8 x 800 swim free @ :30 rest- desc 1-3 & 4-6 to something juicy! pull #7 br 3/7 by 50's, then #8 all out FAST for time
200 easy drill = 7200 scy.
Stretch tonight, eat well. Tomorrow at 6:30 a.m. Have a great day!
Monday, December 27, 2010
SMAC- Silver
300 swim freestyle with flip turns & tight streamlined pushoffs!
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
8 x 50 drill @ 1:30- 3 ra2 la2 free, 3 2k1p breaststroke, 2 swim/kick breaststroke
8 x 25 kick FAST @ 1:30- 2 with boards, 2 on back
1:00 rest
16 x 75 as follows, all @ 1:30
1&2- swim free with BIG 6 beat kick on 2nd 25
3- swim free/kick choice on back/swim free by 25's
4- kick free on back/swim free/kick free on back, by 25's- you'll have to hustle here!
Check HR after #16, then 1:00 rest; then...
1 x 100 kick all out FAST for time!
1:00 rest
Finish up with...
work on breaststroke pullouts from the middle of the pool!
Enjoy your time off from school and have a great day!
SMAC- Silver
300 swim freestyle with flip turns & tight streamlined pushoffs!
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
8 x 50 drill @ 1:30- 3 ra2 la2 free, 3 2k1p breaststroke, 2 swim/kick breaststroke
8 x 25 kick FAST @ 1:30- 2 with boards, 2 on back
1:00 rest
16 x 75 as follows, all @ 1:30
1&2- swim free with BIG 6 beat kick on 2nd 25
3- swim free/kick choice on back/swim free by 25's
4- kick free on back/swim free/kick free on back, by 25's- you'll have to hustle here!
Check HR after #16, then 1:00 rest; then...
1 x 100 kick all out FAST for time!
1:00 rest
Finish up with...
work on breaststroke pullouts from the middle of the pool!
Enjoy your time off from school and have a great day!
Monday, December 27, 2010
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 kick, 25 skulling
1:00 rest
With fins:
18 x 25 @ :40
1- fly drill- we'll mix it up throughout the set
2- swim fly FAST
3- LUNGBUSTER!
1:00 rest after #18, check HR
3 x 100 @ 1:40- 50 ra2 la2 free drill, 25 choice drill fly, 25 kick on back
3 x 100 @ 1:40- 25 swim free, 75 drill/swim/drill fly by 25's
6 x 100 @ 1:30- swim 50 free br 3, 25 fly swim (odds) or kick on back (evens), 25 kick choice
21 x 50 as follows:
1- swim neg split free br 3
2- swim free/NO FREE by 25's
3- swim fly/kick by 25's NO FREE
Odd sets of 3 are always @ :55, except 7th set of 3 is @ :45; even sets @ :50
1:00 rest, check HR
4 sets of (3rd set w/board):
3 x 75 kick @ 1:15 (make interval)
3 x 75 kick @ 1:45 desc 1-3 to all out juicy FAST!
1 x 150 swim BIG negative split free br 3
1:00 rest between sets, check HR after each set
200 easy drill before you get out. 4:30 this afternoon. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 kick, 25 skulling
1:00 rest
With fins:
18 x 25 @ :40
1- fly drill- we'll mix it up throughout the set
2- swim fly FAST
3- LUNGBUSTER!
1:00 rest after #18, check HR
3 x 100 @ 1:40- 50 ra2 la2 free drill, 25 choice drill fly, 25 kick on back
3 x 100 @ 1:40- 25 swim free, 75 drill/swim/drill fly by 25's
6 x 100 @ 1:30- swim 50 free br 3, 25 fly swim (odds) or kick on back (evens), 25 kick choice
21 x 50 as follows:
1- swim neg split free br 3
2- swim free/NO FREE by 25's
3- swim fly/kick by 25's NO FREE
Odd sets of 3 are always @ :55, except 7th set of 3 is @ :45; even sets @ :50
1:00 rest, check HR
4 sets of (3rd set w/board):
3 x 75 kick @ 1:15 (make interval)
3 x 75 kick @ 1:45 desc 1-3 to all out juicy FAST!
1 x 150 swim BIG negative split free br 3
1:00 rest between sets, check HR after each set
200 easy drill before you get out. 4:30 this afternoon. Have a great day!
Friday, December 24, 2010
Friday, December 24, 2010
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/skulling by 25's
1:00 rest
14 x 50 @ 1:00 as follows:
odds- catchup free drill
evens- choice drill in 4th best stroke, NO FREE
12 x 150 as follows:
1- swim free br 3 @ 2:15
2- swim 50 free br 3, 25 back @ 2:15
3- swim 50 in 4th best stroke NO FREE, 25 kick choice on back @ 2:45
1:00 rest after #12, check HR
4 sets of:
1 x 200 kick neg split on back @ 3:45
3 x 50 kick @ 1:10 desc 1-3 to all out juicy FAST
No rest between sets, check HR after each set
Finish up with...
BUCKET OF BALLS!
Enjoy the holiday with your families. Remember, workout for Sunday is from 3-5 p.m., then we're setting up the pool for long course (LCM) at 5 p.m. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/skulling by 25's
1:00 rest
14 x 50 @ 1:00 as follows:
odds- catchup free drill
evens- choice drill in 4th best stroke, NO FREE
12 x 150 as follows:
1- swim free br 3 @ 2:15
2- swim 50 free br 3, 25 back @ 2:15
3- swim 50 in 4th best stroke NO FREE, 25 kick choice on back @ 2:45
1:00 rest after #12, check HR
4 sets of:
1 x 200 kick neg split on back @ 3:45
3 x 50 kick @ 1:10 desc 1-3 to all out juicy FAST
No rest between sets, check HR after each set
Finish up with...
BUCKET OF BALLS!
Enjoy the holiday with your families. Remember, workout for Sunday is from 3-5 p.m., then we're setting up the pool for long course (LCM) at 5 p.m. Have a great day!
Friday, December 24, 2010
SMAC- Silver
300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
1 x 400 as follows:
50 swim swim/kick by 25's freestyle, 50 swim/kick by 25's NO FREESTYLE
1:00 rest, put fins on
With fins:
FLY DRILLING
- review "blow it out the back" & "sneak attack" drill
8 x 25 @ 1:00 kick FAST free on back with aggressive underwater dolphin kick to the flags!
Take fins off
BUCKET OF BALLS!!
Let's go through a game or to as quickly as we can, then finish up with...
KICKING-
2 sets of:
2 x 50 @ 1:45 kick on back free/breast by 25's
3 x 25 kick all out FAST @ 1:30
No rest between sets, check HR after 2nd set
Enjoy the holiday with your families. Remember, the workout for Monday and Tuesday will be 3-4:30 p.m. Have a great day!
SMAC- Silver
300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
1 x 400 as follows:
50 swim swim/kick by 25's freestyle, 50 swim/kick by 25's NO FREESTYLE
1:00 rest, put fins on
With fins:
FLY DRILLING
- review "blow it out the back" & "sneak attack" drill
8 x 25 @ 1:00 kick FAST free on back with aggressive underwater dolphin kick to the flags!
Take fins off
BUCKET OF BALLS!!
Let's go through a game or to as quickly as we can, then finish up with...
KICKING-
2 sets of:
2 x 50 @ 1:45 kick on back free/breast by 25's
3 x 25 kick all out FAST @ 1:30
No rest between sets, check HR after 2nd set
Enjoy the holiday with your families. Remember, the workout for Monday and Tuesday will be 3-4:30 p.m. Have a great day!
Thursday, December 23, 2010
Thursday, December 23, 2010
SMAC- Platinum & Gold
All moderate today, keep track of your HR...
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
4 x 400 @ :20 rest as follows (drill/kick is NO FREESTYLE):
1- 300 drill/kick by 50's, 100 pull br 3/7 by 50's
2- 200 drill/kick by 50's, 200 pull br 3/7 by 50's
3- 100 all drill, 300 pull br 3/7 by 50's
4- each 100 is drill/swim/drill by 25's in 4th best stroke, 25 25 kick on back, going a little further on the breakout each time through
1:00 rest, check HR immediately & OML
1:00 rest
2 sets of:
3 x 100 drill/kick by 25's @ 1:55- your choice, NO FREE on 2nd 100
2 x 100 swim IM- good turns & breakouts
1 x 100 swim free br 3 @ 1:35
1 x 100 @ 1:55- as above on other 100's @ 1:55
2 x 100 @ 1:45 swim IM
3 x 100 swim free br 3 @ 1:35
No rest between sets, check HR immediately & OML after 2nd set
Finish up with...
6 x 75 @ :10 rest- 50 choice drill/swim by 25's, then 25 easy choice skulling
5650 scy
Enjoy the rest of the day off, remember, NO WORKOUT this afternoon. Tomorrow morning at 8:00 a.m., some kicking and a fin set. Have a great day!
SMAC- Platinum & Gold
All moderate today, keep track of your HR...
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
4 x 400 @ :20 rest as follows (drill/kick is NO FREESTYLE):
1- 300 drill/kick by 50's, 100 pull br 3/7 by 50's
2- 200 drill/kick by 50's, 200 pull br 3/7 by 50's
3- 100 all drill, 300 pull br 3/7 by 50's
4- each 100 is drill/swim/drill by 25's in 4th best stroke, 25 25 kick on back, going a little further on the breakout each time through
1:00 rest, check HR immediately & OML
1:00 rest
2 sets of:
3 x 100 drill/kick by 25's @ 1:55- your choice, NO FREE on 2nd 100
2 x 100 swim IM- good turns & breakouts
1 x 100 swim free br 3 @ 1:35
1 x 100 @ 1:55- as above on other 100's @ 1:55
2 x 100 @ 1:45 swim IM
3 x 100 swim free br 3 @ 1:35
No rest between sets, check HR immediately & OML after 2nd set
Finish up with...
6 x 75 @ :10 rest- 50 choice drill/swim by 25's, then 25 easy choice skulling
5650 scy
Enjoy the rest of the day off, remember, NO WORKOUT this afternoon. Tomorrow morning at 8:00 a.m., some kicking and a fin set. Have a great day!
Thursday, December 23, 2010
SMAC- Silver
300 swim freestyle with flip turns & tight streamlined pushoffs!
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
BIG FLY DRILLING DAY, get fins
Review ra2-la2, snow angel, then get into a new drill:
"Sneak Attack" drill
Finish with kicking
Tomorrow morning again at 8 a.m. Have a great day!
SMAC- Silver
300 swim freestyle with flip turns & tight streamlined pushoffs!
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
BIG FLY DRILLING DAY, get fins
Review ra2-la2, snow angel, then get into a new drill:
"Sneak Attack" drill
Finish with kicking
Tomorrow morning again at 8 a.m. Have a great day!
Wednesday, December 22, 2010
Wednesday, December 22, 2010
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 50 is drill/swim/drill/kick fly on side by 25's
1:00 rest
4 x 300 @ :15 rest as follows:
1&3- 50 offside breathing free drill (breathe every stroke), 25 swim free br 3 build kick, 25 kick breast on back
2&4- 50 drill/swim by 25's in main race stroke (NO FREE), 50 kick easy/FAST by 25's
Everybody together:
24 x 50 @ :55 as follows (6 sets of 4):
1- swim breast/free by 25's
2- swim back
3&4- kick on back w/moderate neg split
1:00 rest, check HR immediately & OML
6 sets of:
2 x 100 swim free br 3 @ 1:30- good turns & breakouts here
2 x 75 swim back/breast/free by 25's @ 1:15
2 x 150 @ 2:15 pull free br 3/5/7 by 50's in odd sets, w/snorkel in even sets
No rest between sets, check HR after 6th set
With fins, finish up with...
24 x 25 @ :40 as follows:
1- jungle sprint
2- build to FAST
3- all FAST
4- LUNGBUSTER!
200 easy drill before you get out.
Enjoy the rest of the day off, and be good to your parents- remember, they can always decide to give you COAL. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 50 is drill/swim/drill/kick fly on side by 25's
1:00 rest
4 x 300 @ :15 rest as follows:
1&3- 50 offside breathing free drill (breathe every stroke), 25 swim free br 3 build kick, 25 kick breast on back
2&4- 50 drill/swim by 25's in main race stroke (NO FREE), 50 kick easy/FAST by 25's
Everybody together:
24 x 50 @ :55 as follows (6 sets of 4):
1- swim breast/free by 25's
2- swim back
3&4- kick on back w/moderate neg split
1:00 rest, check HR immediately & OML
6 sets of:
2 x 100 swim free br 3 @ 1:30- good turns & breakouts here
2 x 75 swim back/breast/free by 25's @ 1:15
2 x 150 @ 2:15 pull free br 3/5/7 by 50's in odd sets, w/snorkel in even sets
No rest between sets, check HR after 6th set
With fins, finish up with...
24 x 25 @ :40 as follows:
1- jungle sprint
2- build to FAST
3- all FAST
4- LUNGBUSTER!
200 easy drill before you get out.
Enjoy the rest of the day off, and be good to your parents- remember, they can always decide to give you COAL. Have a great day!
Wednesday, December 22, 2010
SMAC- Silver
300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
16 x 50 @ 1:30 as follows:
1-4 25 catchup free drill, 25 kick free on back build to FAST
5-8 25 swim free br 3, 25 breast pull w/free kick
9-12 25 swim breaststroke build to FAST, 25 snow angel fly drill
13-16 25 swim fly br 1/1, 25 kick FAST free on back- good underwater dolphin kick here
1:00 rest, check HR
1 x 400 as follows:
odd 50's are swim IM order/free by 25's
even 50's are kick easy/FAST breaststroke by 25's with a board
1:00 rest, check HR again
With fins,
4 x 25 kick FAST free on back with good underwater dolphin kick @ 1:00
4 x 50 - 25 "blow it out the back" fly drill, 25 fly kick on side
4 x 25 @ 1:00 kick FAST free on back w/arms toward the ceiling- good underwater dolphin kick here!
4 x 50 - 25 ra2 la2 fly drill, 25 fly kick on side
4 x 25 kick FAST dolphin kick on back @ 1:00
4 x 50- 25 3 kicks 1 pull fly- sneak that breath in! - then 25 fly kick on side
4 x 25 swim FAST fly @ 1:00
Enjoy your time off from school, be good to your parents and don't drive them crazy- remember, they can always change their minds & give you COAL. Have a great day!
SMAC- Silver
300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
16 x 50 @ 1:30 as follows:
1-4 25 catchup free drill, 25 kick free on back build to FAST
5-8 25 swim free br 3, 25 breast pull w/free kick
9-12 25 swim breaststroke build to FAST, 25 snow angel fly drill
13-16 25 swim fly br 1/1, 25 kick FAST free on back- good underwater dolphin kick here
1:00 rest, check HR
1 x 400 as follows:
odd 50's are swim IM order/free by 25's
even 50's are kick easy/FAST breaststroke by 25's with a board
1:00 rest, check HR again
With fins,
4 x 25 kick FAST free on back with good underwater dolphin kick @ 1:00
4 x 50 - 25 "blow it out the back" fly drill, 25 fly kick on side
4 x 25 @ 1:00 kick FAST free on back w/arms toward the ceiling- good underwater dolphin kick here!
4 x 50 - 25 ra2 la2 fly drill, 25 fly kick on side
4 x 25 kick FAST dolphin kick on back @ 1:00
4 x 50- 25 3 kicks 1 pull fly- sneak that breath in! - then 25 fly kick on side
4 x 25 swim FAST fly @ 1:00
Enjoy your time off from school, be good to your parents and don't drive them crazy- remember, they can always change their minds & give you COAL. Have a great day!
Tuesday, December 21, 2010
Tuesday, December 21, 2010
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 kick, 25 skulling
1:00 rest
2 sets of:
3 x 100 @ 1:45- 50 fist free br 3, 25 ra back, 25 la back
5 x 50 swim/kick by 25's- IM order by 50 in 1st set, all in MRS in 2nd set
No rest between sets, check HR after 2nd set, then...
12 x 100 kick as follows:
2- kick neg split on back @ 1:40
1- every 3rd 100 is actually 4 x 25 kick FAST w/boards @ :45
1:00 rest, check HR
2 sets of:
2 x 125 swim free br 3 @ 1:45 (2:00)
2 x 175 @ 2:45- 100 swim neg split back, 75 kick FAST w/boards
2 x 125 swim free br 3 @ 1:35 (1:50)
2 x 175 @ 2:45- 100 swim IM (desc 1-2), 75 kick FAST on back
3 x 300 @ 5:00 swim free br 3 desc 1-3 to something smoking FAST
No rest between sets.
Platinum:
Finish up with...
18 x 75 kick as follows:
odd sets of 3 are kick @ 1:15, make the interval
even sets of 3 are desc 1-3 to all out FAST @ 1:40
200 easy drill after #18
Enjoy your time off from school! Remember, holiday schedule starts tomorrow- see you at 8 a.m. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 kick, 25 skulling
1:00 rest
2 sets of:
3 x 100 @ 1:45- 50 fist free br 3, 25 ra back, 25 la back
5 x 50 swim/kick by 25's- IM order by 50 in 1st set, all in MRS in 2nd set
No rest between sets, check HR after 2nd set, then...
12 x 100 kick as follows:
2- kick neg split on back @ 1:40
1- every 3rd 100 is actually 4 x 25 kick FAST w/boards @ :45
1:00 rest, check HR
2 sets of:
2 x 125 swim free br 3 @ 1:45 (2:00)
2 x 175 @ 2:45- 100 swim neg split back, 75 kick FAST w/boards
2 x 125 swim free br 3 @ 1:35 (1:50)
2 x 175 @ 2:45- 100 swim IM (desc 1-2), 75 kick FAST on back
3 x 300 @ 5:00 swim free br 3 desc 1-3 to something smoking FAST
No rest between sets.
Platinum:
Finish up with...
18 x 75 kick as follows:
odd sets of 3 are kick @ 1:15, make the interval
even sets of 3 are desc 1-3 to all out FAST @ 1:40
200 easy drill after #18
Enjoy your time off from school! Remember, holiday schedule starts tomorrow- see you at 8 a.m. Have a great day!
Tuesday, December 21, 2010
SMAC- Silver
300 swim freestyle
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
Kicking-
6 sets of:
:20 FAST vertical dolphin kick at the wall with arms folded across your shoulders
:10 rest
1 x 25 kick FAST on back @ 1:00- good dolphin kick underwater here
:20 FAST vertical breaststroke kick at wall with arms folded across your shoulders
:10 rest
1 x 25 kick FAST free on back @ 1:00- good underwater dolphin kick!
1 x 100 kick FAST with boards @ 3:00 - odd sets free kick, even sets breaststroke kick
No rest between sets, check HR after 6th set
After last round of kicking...
8 x 50 pull free br 3/5 by 25's @ 1:20
1:00 rest, check HR
Finish up with...
Fly drilling with fins-
4 x 25 fly kick on side
6 x 25 "blow it out the back" fly drill
4 x 25 snow angel fly drill
6 x25 swim fly- remember, two kicks for each stroke
Enjoy your time off from school! Holiday schedule starts tomorrow, see everybody at 8 a.m. Have a great day!
SMAC- Silver
300 swim freestyle
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
Kicking-
6 sets of:
:20 FAST vertical dolphin kick at the wall with arms folded across your shoulders
:10 rest
1 x 25 kick FAST on back @ 1:00- good dolphin kick underwater here
:20 FAST vertical breaststroke kick at wall with arms folded across your shoulders
:10 rest
1 x 25 kick FAST free on back @ 1:00- good underwater dolphin kick!
1 x 100 kick FAST with boards @ 3:00 - odd sets free kick, even sets breaststroke kick
No rest between sets, check HR after 6th set
After last round of kicking...
8 x 50 pull free br 3/5 by 25's @ 1:20
1:00 rest, check HR
Finish up with...
Fly drilling with fins-
4 x 25 fly kick on side
6 x 25 "blow it out the back" fly drill
4 x 25 snow angel fly drill
6 x25 swim fly- remember, two kicks for each stroke
Enjoy your time off from school! Holiday schedule starts tomorrow, see everybody at 8 a.m. Have a great day!
Saturday, December 18, 2010
Sunday, December 19, 2010
SMAC- Warmup for the Westminster meet
600/400 swim easy freestyle
400 reverse IM- each 100 is easy choice kick/drill/swim/skulling by 25's
1:00 rest
8 x 50 @ :10 rest as follows:
25 swim build to FAST turn, 25 drill - all the same stroke (odds free, evens MRS)
If there is time before you do some 25's...
2 x 200 @ :20 rest 50 swim/kick free, 50 drill/swim choice NO FREE
Do a great job again today and I'll see you up there, hopefully before the meet starts!
SMAC- Warmup for the Westminster meet
600/400 swim easy freestyle
400 reverse IM- each 100 is easy choice kick/drill/swim/skulling by 25's
1:00 rest
8 x 50 @ :10 rest as follows:
25 swim build to FAST turn, 25 drill - all the same stroke (odds free, evens MRS)
If there is time before you do some 25's...
2 x 200 @ :20 rest 50 swim/kick free, 50 drill/swim choice NO FREE
Do a great job again today and I'll see you up there, hopefully before the meet starts!
Saturday, December 18, 2010
MEET WARMUP FOR WESTMINSTER
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
6 x 75 @ :10 rest- 25 ra2 la2 free, 50 choice drill/kick by 25's in MRS
2 x 100 - 50 swim free, 25 kick build to FAST, 25 swim MRS build to FAST
If there is time...
6 x 50 swim IM order by 25's @ :10 rest
Starts & FAST breakouts before you get out.
Do a great job, see you right around 1:15 p.m....
MEET WARMUP FOR WESTMINSTER
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
6 x 75 @ :10 rest- 25 ra2 la2 free, 50 choice drill/kick by 25's in MRS
2 x 100 - 50 swim free, 25 kick build to FAST, 25 swim MRS build to FAST
If there is time...
6 x 50 swim IM order by 25's @ :10 rest
Starts & FAST breakouts before you get out.
Do a great job, see you right around 1:15 p.m....
Friday, December 17, 2010
Friday, December 17, 2010
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- odd 100's are drill/kick by 50's, even 100's are IM drill
1:00 rest
16 x 50 as follows:
2- catchup free drill @ 1:00
2- drill/kick by 25's in MRS @ 1:00, NO FREE
4- swim free/MRS by 25's @ :50 (5-8), then @ :45 (13-16)
1:00 rest, check HR
3 x 300 as follows, all @ :20 rest:
1- 50 drill/kick by 25's in MRS, :10 rest, 25 swim MRS build to FAST
2- 75 swim free br 3, 25 kick build to FAST, 50 drill breast w/free kick & fly w/free kick by 25's
3- pull free br 3/7 by 50's- roll hips evenly, finish stroke
1:00 rest, check HR
With fins, finish up with...
24 x 25 @ :45- the usual
200 easy drill before you get out = 3500 scy
Get excited for the meet and remember: if you race both days, NO WORKOUT FOR YOU ON MONDAY. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- odd 100's are drill/kick by 50's, even 100's are IM drill
1:00 rest
16 x 50 as follows:
2- catchup free drill @ 1:00
2- drill/kick by 25's in MRS @ 1:00, NO FREE
4- swim free/MRS by 25's @ :50 (5-8), then @ :45 (13-16)
1:00 rest, check HR
3 x 300 as follows, all @ :20 rest:
1- 50 drill/kick by 25's in MRS, :10 rest, 25 swim MRS build to FAST
2- 75 swim free br 3, 25 kick build to FAST, 50 drill breast w/free kick & fly w/free kick by 25's
3- pull free br 3/7 by 50's- roll hips evenly, finish stroke
1:00 rest, check HR
With fins, finish up with...
24 x 25 @ :45- the usual
200 easy drill before you get out = 3500 scy
Get excited for the meet and remember: if you race both days, NO WORKOUT FOR YOU ON MONDAY. Have a great day!
Friday, December 17, 2010
SMAC- Silver
300 swim freestyle with flip turns & tight, streamlined pushoffs
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
Light kicking-
6 x 100 @ 3:00- 50 kick negative split, 50 drill/swim choice NO FREE
8 x 25 @ 1:00 kick on back 1/2 FAST 1/2 easy
1:00 rest, check HR
Work on breaststroke pullouts-
- remember, "as easy as 1-2-3!"
- one pull & one kick underwater, then you must be breaking out on top of the surface
- try to breakout past the flags
Fly drilling with fins-
- fly kick on side
- ra2 la2 sw2
- blow it out the back
- snow angel
Work on starts before you go.
Get excited for the meet this weekend. Remember, if you race both days, NO WORKOUT FOR YOU ON MONDAY. Have a great day!
SMAC- Silver
300 swim freestyle with flip turns & tight, streamlined pushoffs
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
Light kicking-
6 x 100 @ 3:00- 50 kick negative split, 50 drill/swim choice NO FREE
8 x 25 @ 1:00 kick on back 1/2 FAST 1/2 easy
1:00 rest, check HR
Work on breaststroke pullouts-
- remember, "as easy as 1-2-3!"
- one pull & one kick underwater, then you must be breaking out on top of the surface
- try to breakout past the flags
Fly drilling with fins-
- fly kick on side
- ra2 la2 sw2
- blow it out the back
- snow angel
Work on starts before you go.
Get excited for the meet this weekend. Remember, if you race both days, NO WORKOUT FOR YOU ON MONDAY. Have a great day!
Wednesday, December 15, 2010
Thursday Morning, December 16, 2010
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is 50 kick, 25 drill, 25 choice- swim, drill, kick or skulling
1:00 rest
4 x 50 catchup free drill @ 1:00
4 x 75 drill/swim/drill NO FREE @ 1:20
3 x 250 @ :10 rest- 50 easy swim free br 3, 50 breast pull w/free kick, 50 easy choice kick, 100 swim IM - descend those 100 IM's from 1-3 to what you can
1:00 rest, check HR
SPEEDSET
Warmdown with the following:
3 x 400- 200 pull br 3/5/3/7 by 50's, then 200 drill/kick by 50's
Do an excellent job in school today, call if you wind up being let out early due to the snow. Have a great day!
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is 50 kick, 25 drill, 25 choice- swim, drill, kick or skulling
1:00 rest
4 x 50 catchup free drill @ 1:00
4 x 75 drill/swim/drill NO FREE @ 1:20
3 x 250 @ :10 rest- 50 easy swim free br 3, 50 breast pull w/free kick, 50 easy choice kick, 100 swim IM - descend those 100 IM's from 1-3 to what you can
1:00 rest, check HR
SPEEDSET
Warmdown with the following:
3 x 400- 200 pull br 3/5/3/7 by 50's, then 200 drill/kick by 50's
Do an excellent job in school today, call if you wind up being let out early due to the snow. Have a great day!
Wednesday, December 15, 2010
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/skulling by 25's
1:00 rest
2 sets of- all @ :15 rest-
1 x 300- 50 offside breathing free drill, 50 breast pull w/free kick
1 x 200- 50 6 kicks 1 stroke backstroke, 50 swim/drill by 25's either fly or breast
2 x 100 swim back/breast by 50's @ 1:40, desc 1-2 to what you can
No rest between sets, check HR after 2nd set
3 sets of:
2 x 75 swim free br 3 @ 1:10
2 x 125 swim free br 3 @ 1:45
2 x 75 swim free br 3 @ 1;10
2 x 125 swim free br 3 @ 1:35
4 x 75 as follows-
2- swim MRS/free br 3/MRS by 25's @ 1:10
2- swim/kick/swim choice by 25's @ 1:10
1 x 200 kick choice w/moderate negative split, desc 2nd 100 to what you can
:30 rest between sets, check HR after each set
With fins, finish up with:
24 x 25 @ :45- the usual.
200 easy drill before you get out.
Do an excellent job on your HW tonight. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/skulling by 25's
1:00 rest
2 sets of- all @ :15 rest-
1 x 300- 50 offside breathing free drill, 50 breast pull w/free kick
1 x 200- 50 6 kicks 1 stroke backstroke, 50 swim/drill by 25's either fly or breast
2 x 100 swim back/breast by 50's @ 1:40, desc 1-2 to what you can
No rest between sets, check HR after 2nd set
3 sets of:
2 x 75 swim free br 3 @ 1:10
2 x 125 swim free br 3 @ 1:45
2 x 75 swim free br 3 @ 1;10
2 x 125 swim free br 3 @ 1:35
4 x 75 as follows-
2- swim MRS/free br 3/MRS by 25's @ 1:10
2- swim/kick/swim choice by 25's @ 1:10
1 x 200 kick choice w/moderate negative split, desc 2nd 100 to what you can
:30 rest between sets, check HR after each set
With fins, finish up with:
24 x 25 @ :45- the usual.
200 easy drill before you get out.
Do an excellent job on your HW tonight. Have a great day!
Wednesday, December 15, 2010
SMAC- Silver
Get fins before you get in!
300 swim freestyle
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
FLY DRILLING WITH FINS
- fly kick on side
- ra2 la2 fly
- "blow it out the back"
- snow angel
Kicking-
3 x 5-minute kicks @ 6:00, keep track of how far you go!
8 x 25 kick FAST with boards @ 1:00
Work on breaststroke pullout until 6:30 p.m.
Do an excellent job with your HW tonight. Have a great day!
SMAC- Silver
Get fins before you get in!
300 swim freestyle
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
FLY DRILLING WITH FINS
- fly kick on side
- ra2 la2 fly
- "blow it out the back"
- snow angel
Kicking-
3 x 5-minute kicks @ 6:00, keep track of how far you go!
8 x 25 kick FAST with boards @ 1:00
Work on breaststroke pullout until 6:30 p.m.
Do an excellent job with your HW tonight. Have a great day!
Tuesday, December 14, 2010
Tuesday, December 14, 2010
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 swim, 25 kick
1:00 rest
With fins:
18 x 25 @ :40 as follows:
1- fly drill (I'll give you the drill)
2- fly swim build to FAST
3- LUNGBUSTER!
After #18, take off fins & continue right into:
1 x 400- 25 swim fly, 25 choice drill, 25 skulling, 25 kick FAST
1:00 rest, check HR
6 x 250 @ 4:00 as follows:
100- 50 drill, 50 kick- get time
:10 rest
150 swim free br 3- same time as you went for the 100 d/k
1:00 rest after #6, check HR immediately & OML
6 sets of:
3 x 50 kick free on back @ :55 - just make the interval, good dolphin kick
2 x 25 kick FAST breaststroke with boards
1** x 50 kick FAST @ 1:10
**3 x 50 kick FAST in 2nd set, then 5 x 50, then 7, then 5, then 3, then 1
No rest between sets, check HR after last FAST 50 kick in each set.
200 easy loosen after last set.
Do an excellent job with your HW tonight, eat well. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 swim, 25 kick
1:00 rest
With fins:
18 x 25 @ :40 as follows:
1- fly drill (I'll give you the drill)
2- fly swim build to FAST
3- LUNGBUSTER!
After #18, take off fins & continue right into:
1 x 400- 25 swim fly, 25 choice drill, 25 skulling, 25 kick FAST
1:00 rest, check HR
6 x 250 @ 4:00 as follows:
100- 50 drill, 50 kick- get time
:10 rest
150 swim free br 3- same time as you went for the 100 d/k
1:00 rest after #6, check HR immediately & OML
6 sets of:
3 x 50 kick free on back @ :55 - just make the interval, good dolphin kick
2 x 25 kick FAST breaststroke with boards
1** x 50 kick FAST @ 1:10
**3 x 50 kick FAST in 2nd set, then 5 x 50, then 7, then 5, then 3, then 1
No rest between sets, check HR after last FAST 50 kick in each set.
200 easy loosen after last set.
Do an excellent job with your HW tonight, eat well. Have a great day!
Tuesday, December 14, 2010
SMAC- Silver
300 swim freestyle with flip turns & tight, streamlined pushoffs
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
2 sets of:
3 x 100 as follows, @ 3:00-
50 fist free drill br 3, 50 breast pull w/free kick
1 x 200 swim back/breast by 50's- 2nd 100 faster than the 1st 100
:30 rest between sets, check HR
After 2nd set, continue into...
1 x 600 as follows:
100 swim IM
50 kick free on back easy/FAST by 25's- FAST & aggressive underwater dolphin kick off of each wall!
1:00 rest, check HR again
4 sets of:
3 x 50 swim (all 3 are the same stroke) desc 1-3 to FAST @ 1:40
2 x 25 kick FAST breaststroke kick with boards @ 1:00
No rest between sets, check HR after 25's kick in each set
If there is time...
Work on starts
Do an excellent job on your HW tonight & eat well. Have a great day!
SMAC- Silver
300 swim freestyle with flip turns & tight, streamlined pushoffs
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
2 sets of:
3 x 100 as follows, @ 3:00-
50 fist free drill br 3, 50 breast pull w/free kick
1 x 200 swim back/breast by 50's- 2nd 100 faster than the 1st 100
:30 rest between sets, check HR
After 2nd set, continue into...
1 x 600 as follows:
100 swim IM
50 kick free on back easy/FAST by 25's- FAST & aggressive underwater dolphin kick off of each wall!
1:00 rest, check HR again
4 sets of:
3 x 50 swim (all 3 are the same stroke) desc 1-3 to FAST @ 1:40
2 x 25 kick FAST breaststroke kick with boards @ 1:00
No rest between sets, check HR after 25's kick in each set
If there is time...
Work on starts
Do an excellent job on your HW tonight & eat well. Have a great day!
Monday, December 13, 2010
Monday, December 13, 2010
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick choice by 25's
1:00 rest
4 x 50 @ 1:00 - swim free br 3, fist free drill br 3
4 x 50 @ 1:00 drill/swim dps in MRS
6 x 100 @ 1:50 as follows:
odds- 50 kick negative split on back, 50 swim dps - take one less stroke on 2nd 25
evens- 50 kick easy/FAST by 25's on back, 50 swim build to FAST turn, try to hold "easy speed" on 2nd 25
1 x 250 swim- odd 50's are free br 3/7- build kick on 2nd 25, even 50's are swim/kick by 25's breast or fly
1:00 rest, check HR
Platinum-
12 sets of (300 pull w/snorkel after every 3rd set):
1 x 100 swim free br 3 @ 1:20
1 x 50 swim at 200 GP @ :50
1 x 50 swim at FASTER than 200 GP @ :50
1 x 50 drill choice
1:00 rest between sets, check HR; last 300 is drill/kick by 50's
Gold-
8 sets of:
3 x 50 swim at 2nd 50 split of 100 Goal Time in main race stroke @ 1:10
1 x 100 swim BIG negative split free br 3
1 x 50 drill in MRS
1:00 rest between sets, check HR after 100 in each set, then get into 50 drill
300 drill/kick by 50's after 8th set.
Do an excellent job with your HW tonight, eat well & get to sleep as early as possible. Get excited for the meet this weekend. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick choice by 25's
1:00 rest
4 x 50 @ 1:00 - swim free br 3, fist free drill br 3
4 x 50 @ 1:00 drill/swim dps in MRS
6 x 100 @ 1:50 as follows:
odds- 50 kick negative split on back, 50 swim dps - take one less stroke on 2nd 25
evens- 50 kick easy/FAST by 25's on back, 50 swim build to FAST turn, try to hold "easy speed" on 2nd 25
1 x 250 swim- odd 50's are free br 3/7- build kick on 2nd 25, even 50's are swim/kick by 25's breast or fly
1:00 rest, check HR
Platinum-
12 sets of (300 pull w/snorkel after every 3rd set):
1 x 100 swim free br 3 @ 1:20
1 x 50 swim at 200 GP @ :50
1 x 50 swim at FASTER than 200 GP @ :50
1 x 50 drill choice
1:00 rest between sets, check HR; last 300 is drill/kick by 50's
Gold-
8 sets of:
3 x 50 swim at 2nd 50 split of 100 Goal Time in main race stroke @ 1:10
1 x 100 swim BIG negative split free br 3
1 x 50 drill in MRS
1:00 rest between sets, check HR after 100 in each set, then get into 50 drill
300 drill/kick by 50's after 8th set.
Do an excellent job with your HW tonight, eat well & get to sleep as early as possible. Get excited for the meet this weekend. Have a great day!
Monday, December 13, 2010
SMAC- Silver
300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
3 sets of:
3 x 50 kick on back easy/FAST by 25's @ 2:00 (2nd set is with boards)
1 x 100 @ 3:00 IM swim - get your time and descend that time 1-3, so the 3rd 100 (in the third set) is all out FAST
No rest between sets. After 3rd set, check HR for :06, then continue right into...
1 x 300 kick on back - negative split each 100, have FAST underwater dolphin kicks off of each turn
1:00 rest
Work on breaststroke pullouts
- remember, "as easy as 1-2-3"
- only ONE PULL and ONE KICK underwater
- you should breakout PAST the flags
If there is time, work on starts.
Do an excellent job with your HW tonight, get excited for the meet this weekend. Have a great day!
SMAC- Silver
300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
3 sets of:
3 x 50 kick on back easy/FAST by 25's @ 2:00 (2nd set is with boards)
1 x 100 @ 3:00 IM swim - get your time and descend that time 1-3, so the 3rd 100 (in the third set) is all out FAST
No rest between sets. After 3rd set, check HR for :06, then continue right into...
1 x 300 kick on back - negative split each 100, have FAST underwater dolphin kicks off of each turn
1:00 rest
Work on breaststroke pullouts
- remember, "as easy as 1-2-3"
- only ONE PULL and ONE KICK underwater
- you should breakout PAST the flags
If there is time, work on starts.
Do an excellent job with your HW tonight, get excited for the meet this weekend. Have a great day!
Sunday, December 12, 2010
Monday Morning, December 13, 2010
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is kick/drill/kick/skulling by 25's
1:00 rest
9 x 150 @ :15 rest as follows:
1- 50 offside breathing free drill (breathe every stroke), 75 drill/swim/drill breaststroke by 25's, 25 fly kick on side
2- 50 swim dps free br 3, 100 swim (build)/kick by 25's
3- swim neg split free br 3- desc 2nd 75 1-3 to what you can
6 x 25 jungle sprints @ :35
1:00 rest, check HR
PACE SET - descend the 400's pull to what you can, with paddles if you'd like
warmdown until your legs feel fresh. Do an excellent job in school today, eat well & drink plenty of water. Have a great day!
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is kick/drill/kick/skulling by 25's
1:00 rest
9 x 150 @ :15 rest as follows:
1- 50 offside breathing free drill (breathe every stroke), 75 drill/swim/drill breaststroke by 25's, 25 fly kick on side
2- 50 swim dps free br 3, 100 swim (build)/kick by 25's
3- swim neg split free br 3- desc 2nd 75 1-3 to what you can
6 x 25 jungle sprints @ :35
1:00 rest, check HR
PACE SET - descend the 400's pull to what you can, with paddles if you'd like
warmdown until your legs feel fresh. Do an excellent job in school today, eat well & drink plenty of water. Have a great day!
Sunday, December 12, 2010
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is swim/drill by 25's
1:00 rest
3 sets of:
1 x 100 @ 1:45- 50 ra2 la2 free, 25 snow angel fly drill, 25 fly kick on back
4 x 25 fly pull w/free kick @ :35
1 x 200 kick on back- desc 1-3 to what you can
:30 rest between sets, check HR after 3rd set
How low can you go???
1 x 75 swim free br 3 @ 1:10- big 6 beat kick on 2nd 25
1 x 75 swim choice @ 1:10- if free, br 3/5/3 by 25's
Next 3 x 75 @ 1:30 (following set all @ 1:20; set after that @ 1:10; anybody makes a set @ 1:00, workout is over for everybody):
1- 50 swim free br 3, 25 kick choice on back
2- 25 swim free br 3, 50 kick on back
3- all kick on back
No rest between sets.
Platinum-
15 x 50 as follows:
2- swim free br 3 @ :55
1- kick on back @ :55 (then @ :50; then @ :45; then @ :40; then @ :35)
15 x 50 as follows:
2- swim free/NO FREE by 25's @ :55
1- kick @ :55 (then @ :50; then @ :45, etc...)
15 x 50 as follows:
2- swim choice NO FREE @ :55
1- kick choice w/boards @ :55 (then @ :50; then @ :45, etc...)
Check HR after last 50 @ :35
250 drill choice = 6000 scy.
Gold-
18 x 100 as follows:
2- swim free br 3- except 3rd 25 is kick on back
1- swim IM @ 1:40- desc the IM 1-3 & 4-6 to what you can; #3&6 should be juicy!
Check HR after 3rd & 6th 100's IM
200 easy choice drill = 5300 scy.
Do an excellent job with your HW tonight, get to sleep as early as possible. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is swim/drill by 25's
1:00 rest
3 sets of:
1 x 100 @ 1:45- 50 ra2 la2 free, 25 snow angel fly drill, 25 fly kick on back
4 x 25 fly pull w/free kick @ :35
1 x 200 kick on back- desc 1-3 to what you can
:30 rest between sets, check HR after 3rd set
How low can you go???
1 x 75 swim free br 3 @ 1:10- big 6 beat kick on 2nd 25
1 x 75 swim choice @ 1:10- if free, br 3/5/3 by 25's
Next 3 x 75 @ 1:30 (following set all @ 1:20; set after that @ 1:10; anybody makes a set @ 1:00, workout is over for everybody):
1- 50 swim free br 3, 25 kick choice on back
2- 25 swim free br 3, 50 kick on back
3- all kick on back
No rest between sets.
Platinum-
15 x 50 as follows:
2- swim free br 3 @ :55
1- kick on back @ :55 (then @ :50; then @ :45; then @ :40; then @ :35)
15 x 50 as follows:
2- swim free/NO FREE by 25's @ :55
1- kick @ :55 (then @ :50; then @ :45, etc...)
15 x 50 as follows:
2- swim choice NO FREE @ :55
1- kick choice w/boards @ :55 (then @ :50; then @ :45, etc...)
Check HR after last 50 @ :35
250 drill choice = 6000 scy.
Gold-
18 x 100 as follows:
2- swim free br 3- except 3rd 25 is kick on back
1- swim IM @ 1:40- desc the IM 1-3 & 4-6 to what you can; #3&6 should be juicy!
Check HR after 3rd & 6th 100's IM
200 easy choice drill = 5300 scy.
Do an excellent job with your HW tonight, get to sleep as early as possible. Have a great day!
Friday, December 10, 2010
Friday, December 10, 2010
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
2 sets of:
3 x 125 @ 2:15- 50 fist free br 3, 50 1/2 ra 1/2 la back drill, 25 kick free head out
- go 50 fist free br 3, 50 drill in MRS, 25 kick free head out in 2nd set
3 x 75 swim back @ 1:15 (swim in MRS in 2nd set, NO FREE)
After 2nd set...
Platinum-
6 x 125 swim as follows:
odds- free br 3 @ 1:40
evens- swim back @ 1:50
1:00 rest, check HR
Gold-
3 x 125 swim @ 1:45- 100 neg split free br 3, 25 MRS
3 x 75 swim @ 1:45 in MRS desc 1-3 to all out FAST - get time on #3
1:00 rest, check HR
**MYSTERY SET**
Platinum-
6 x 600 as follows:
3 x 50 swim FAST @ :10 rest
:20 rest
1 x 300 swim neg split, desc 2nd 150 1-3 (back) & 4-6 (free)
150 drill- same stroke as 50's
1:00 rest between sets
Gold-
2 sets of:
BROKEN 75- 50 FAST/:10 rest/25 FAST
125 drill
1:00 rest
BROKEN 75- 3 x 25 swim FAST @ :10 rest
125 drill
1:00 rest
BROKEN 75- 25 FAST/:15 rest/50 FAST
400 drill/kick by 50's
1:00 rest
After 2nd set, finish up with...
3 x 75 @ 2:30 swim descend 1-3 to all out smoking FAST - should be fastest of the day!
Warmdown until your legs feel fresh.
Do an excellent job on your HW this weekend, don't wait until Sunday to start it. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
2 sets of:
3 x 125 @ 2:15- 50 fist free br 3, 50 1/2 ra 1/2 la back drill, 25 kick free head out
- go 50 fist free br 3, 50 drill in MRS, 25 kick free head out in 2nd set
3 x 75 swim back @ 1:15 (swim in MRS in 2nd set, NO FREE)
After 2nd set...
Platinum-
6 x 125 swim as follows:
odds- free br 3 @ 1:40
evens- swim back @ 1:50
1:00 rest, check HR
Gold-
3 x 125 swim @ 1:45- 100 neg split free br 3, 25 MRS
3 x 75 swim @ 1:45 in MRS desc 1-3 to all out FAST - get time on #3
1:00 rest, check HR
**MYSTERY SET**
Platinum-
6 x 600 as follows:
3 x 50 swim FAST @ :10 rest
:20 rest
1 x 300 swim neg split, desc 2nd 150 1-3 (back) & 4-6 (free)
150 drill- same stroke as 50's
1:00 rest between sets
Gold-
2 sets of:
BROKEN 75- 50 FAST/:10 rest/25 FAST
125 drill
1:00 rest
BROKEN 75- 3 x 25 swim FAST @ :10 rest
125 drill
1:00 rest
BROKEN 75- 25 FAST/:15 rest/50 FAST
400 drill/kick by 50's
1:00 rest
After 2nd set, finish up with...
3 x 75 @ 2:30 swim descend 1-3 to all out smoking FAST - should be fastest of the day!
Warmdown until your legs feel fresh.
Do an excellent job on your HW this weekend, don't wait until Sunday to start it. Have a great day!
Friday, December 10, 2010
SMAC- Silver
300 swim easy freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
3 sets of:
4 x 25 @ 1:00 - 3 breast pull w/free kick, then 1 kick FAST on back
-(then 2&2 in 2nd set, then 1&3 in 3rd set)
3 x 75 @ 2:30 50 swim, 25 kick w/board, desc 1-3 to something juicy
1 x 50 kick FAST for time with board @ 2:00 (3 x 50 in 2nd set; 5 x 50 in 3rd set)
No rest between sets, check HR after last 50 in 3rd set for :06,
-then add a "zero" to that number.
4 x 200 @ :20 rest as follows:
100 swim negative split free br 3, 100 kick IM order by 25's w/board
-descend these 200's 1-4 to what you can, especially the 100 kick!!
1:00 rest, check HR & get fins
Butterfly drills with fins-
- snow angel
- "blow it out the back"
- ra2 la2
- 3 kicks 1 pull
Easy 100 drill before you get out. Do an excellent job with your HW this weekend,
don't wait until Sunday Night to start it. Have a great day!
SMAC- Silver
300 swim easy freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
3 sets of:
4 x 25 @ 1:00 - 3 breast pull w/free kick, then 1 kick FAST on back
-(then 2&2 in 2nd set, then 1&3 in 3rd set)
3 x 75 @ 2:30 50 swim, 25 kick w/board, desc 1-3 to something juicy
1 x 50 kick FAST for time with board @ 2:00 (3 x 50 in 2nd set; 5 x 50 in 3rd set)
No rest between sets, check HR after last 50 in 3rd set for :06,
-then add a "zero" to that number.
4 x 200 @ :20 rest as follows:
100 swim negative split free br 3, 100 kick IM order by 25's w/board
-descend these 200's 1-4 to what you can, especially the 100 kick!!
1:00 rest, check HR & get fins
Butterfly drills with fins-
- snow angel
- "blow it out the back"
- ra2 la2
- 3 kicks 1 pull
Easy 100 drill before you get out. Do an excellent job with your HW this weekend,
don't wait until Sunday Night to start it. Have a great day!
Thursday, December 9, 2010
Thursday, December 09, 2010
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is choice kick/drill/swim/drill by 25's
1:00 rest
3 sets of:
1 x 100 @ 1:45- 25 choice drill NO FREE, 25 kick 1/2 FAST underwater dolphin kick 1/2 choice
1 x 150 @ 2:45- 50 swim mod neg split, 25 kick build to FAST, 50 kick strong neg split, :10 rest, 25 LUNGBUSTER - same stroke as you drilled on the 100 for the 50's neg split
No rest between sets, check HR after 3rd set, then...
1 x 400 as follows:
25 fly kick on side, 50 kick choice on back strong neg split, 25 "GET OUT SPRINT"
1:00 rest, check HR again
4 sets of:
3 x 100 swim free br 3- I'll give everybody intervals
1 x 50 swim FAST in main race stroke @ 1:00
4 x 50 swim MRS/choice by 50's @ :50 or :55
1 x 50 kick FAST for time w/boards @ 1:00
No rest between sets; check HR after last set, then get into TWO lanes
MYSTERY 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!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is choice kick/drill/swim/drill by 25's
1:00 rest
3 sets of:
1 x 100 @ 1:45- 25 choice drill NO FREE, 25 kick 1/2 FAST underwater dolphin kick 1/2 choice
1 x 150 @ 2:45- 50 swim mod neg split, 25 kick build to FAST, 50 kick strong neg split, :10 rest, 25 LUNGBUSTER - same stroke as you drilled on the 100 for the 50's neg split
No rest between sets, check HR after 3rd set, then...
1 x 400 as follows:
25 fly kick on side, 50 kick choice on back strong neg split, 25 "GET OUT SPRINT"
1:00 rest, check HR again
4 sets of:
3 x 100 swim free br 3- I'll give everybody intervals
1 x 50 swim FAST in main race stroke @ 1:00
4 x 50 swim MRS/choice by 50's @ :50 or :55
1 x 50 kick FAST for time w/boards @ 1:00
No rest between sets; check HR after last set, then get into TWO lanes
MYSTERY 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!
Thursday, December 9, 2010
SMAC- Silver
Get fins before you get in!
300 swim freestyle with flip turns & tight, streamlined pushoffs
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
With fins:
6 x 25 @ 1:00 breaststroke pull w/free kick, continuous turnover
6 x 50 @ 2:00- 25 kick FAST on back with aggressive underwater dolphin kick, then 25 "blow it out the back" drill
4 x 75 @ 2:30 as follows:
- swim fly/kick FAST on back/swim fly by 25's
1:00 rest, check HR for :06 then take off fins
3 x 250 as follows, @ 5:00, descend 1-3 to what you can
25 fly, 25 back, 25 breast, 50 swim neg split free br 3
Check HR after each 250 for :06, keep track of that number.
Do an excellent job with your HW tonight, eat well & get to sleep as early as possible. Have a great day!
Thursday Morning, December 9, 2010
SMAC- Platinum
600/400- the IM is swim/drill by 25's
1:00 rest
2 sets of:
1 x 125- 50 ra2 la2 free, 75 drill/kick/drill by 25's NO FREE
:20 rest
1 x 75 swim choice- build each 25 to strong
:10 rest
16 x 75 in sets of 4:
odd sets- swim free br 3 @ 1:10
even sets- jungle sprint/kick/jungle sprint by 25's @ 1:30
1:00 rest, check HR
SPEEDSET
Warmdown ubtil your legs feel fresh.
Do an excellent job in school today. Have a great day!
SMAC- Silver
Get fins before you get in!
300 swim freestyle with flip turns & tight, streamlined pushoffs
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
With fins:
6 x 25 @ 1:00 breaststroke pull w/free kick, continuous turnover
6 x 50 @ 2:00- 25 kick FAST on back with aggressive underwater dolphin kick, then 25 "blow it out the back" drill
4 x 75 @ 2:30 as follows:
- swim fly/kick FAST on back/swim fly by 25's
1:00 rest, check HR for :06 then take off fins
3 x 250 as follows, @ 5:00, descend 1-3 to what you can
25 fly, 25 back, 25 breast, 50 swim neg split free br 3
Check HR after each 250 for :06, keep track of that number.
Do an excellent job with your HW tonight, eat well & get to sleep as early as possible. Have a great day!
Thursday Morning, December 9, 2010
SMAC- Platinum
600/400- the IM is swim/drill by 25's
1:00 rest
2 sets of:
1 x 125- 50 ra2 la2 free, 75 drill/kick/drill by 25's NO FREE
:20 rest
1 x 75 swim choice- build each 25 to strong
:10 rest
16 x 75 in sets of 4:
odd sets- swim free br 3 @ 1:10
even sets- jungle sprint/kick/jungle sprint by 25's @ 1:30
1:00 rest, check HR
SPEEDSET
Warmdown ubtil your legs feel fresh.
Do an excellent job in school today. Have a great day!
Wednesday, December 8, 2010
Wednesday, December 8, 2010
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 25 drill, 50 kick, 25 skulling
1:00 rest
6 x 100 @ 1:50- 50 fist free br 3, 50 2 kicks 1 pull breaststroke (squeeze feet together at end of the kick)
3 sets of:
6 x 25 @ :35 jungle sprints- odds are choice, evens are backstroke
5 x 50 swim back/breast by 25's @ :55- build breaststroke to FAST (@ :50 in 3rd set)
1 x 400 pull free w/buoy (and paddles if you'd like) - br 3/5 by 50's in 1st set; br 3/7 by 50's in 2nd set; br 3/9 by 50's in 3rd set
:30 rest between sets, check HR after each set
Finish up with...
6 sets of (Gold goes 3 sets of):
6 x 50 swim free br 3 @ :45
1 x 150 swim back/breast/free by 50's - neg split each 50, descend total time 1-3 (Gold) & 4-6 (Jenna) @ 2:30
Check HR after 3rd & 6th sets
200 easy drill before you get out
Do an excellent job on your HW tonight, get excited for the meet next weekend. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 25 drill, 50 kick, 25 skulling
1:00 rest
6 x 100 @ 1:50- 50 fist free br 3, 50 2 kicks 1 pull breaststroke (squeeze feet together at end of the kick)
3 sets of:
6 x 25 @ :35 jungle sprints- odds are choice, evens are backstroke
5 x 50 swim back/breast by 25's @ :55- build breaststroke to FAST (@ :50 in 3rd set)
1 x 400 pull free w/buoy (and paddles if you'd like) - br 3/5 by 50's in 1st set; br 3/7 by 50's in 2nd set; br 3/9 by 50's in 3rd set
:30 rest between sets, check HR after each set
Finish up with...
6 sets of (Gold goes 3 sets of):
6 x 50 swim free br 3 @ :45
1 x 150 swim back/breast/free by 50's - neg split each 50, descend total time 1-3 (Gold) & 4-6 (Jenna) @ 2:30
Check HR after 3rd & 6th sets
200 easy drill before you get out
Do an excellent job on your HW tonight, get excited for the meet next weekend. Have a great day!
Wednesday, December 8, 2010
SMAC- Silver
300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
Work on flip turns
From mid-pool
- 6 somersaults forwards, blow air out through your nose
- 6 backwards somersaults, blow the air out through your nose
- swim in free, flip onto your back, push off on your back & breakout swimming backstroke (6)
- swim in free, flip onto your back, then push off on your back & roll onto your belly (6)
Kicking-
15 x 50 as follows:
2- kick easy/FAST by 25's on your back, @ 1:30
1- swim BIG negative split free br 3 @ 1:00
Finish up with...
Work on breaststroke pullouts
- remember, "as easy as 1-2-3"
- just one full pull & one kick under water
If there is time...
Work on starts
Do an excellent job with your HW tonight. Have a great day!
SMAC- Silver
300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
Work on flip turns
From mid-pool
- 6 somersaults forwards, blow air out through your nose
- 6 backwards somersaults, blow the air out through your nose
- swim in free, flip onto your back, push off on your back & breakout swimming backstroke (6)
- swim in free, flip onto your back, then push off on your back & roll onto your belly (6)
Kicking-
15 x 50 as follows:
2- kick easy/FAST by 25's on your back, @ 1:30
1- swim BIG negative split free br 3 @ 1:00
Finish up with...
Work on breaststroke pullouts
- remember, "as easy as 1-2-3"
- just one full pull & one kick under water
If there is time...
Work on starts
Do an excellent job with your HW tonight. Have a great day!
Tuesday, December 7, 2010
Tuesday, December 7, 2010
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/swim by 25's
1:00 rest
With fins:
8 x 25 @ :40
odds- snow angel fly drill
evens- FAST kick on back, including the underwater dolphin kick right off the wall
8 x 50 @ 1:00
odds- 25 "blow it out the back" fly drill, 25 fly kick on side
evens- 25 swim fly build to FAST, 25 LUNGBUSTER
1:00 rest, check HR & take fins off
1 x 800 as follows:
50- swim/drill fly by 25's, build fly swim to FAST
50- swim free w/strong neg split
50- swim/drill fly by 25's, build fly swim to FAST
:20 FAST vertical dolphin kick after each 200
Check HR after last 200 & vertical fly kick
1:00 rest
Platinum-
9 x 250 @ :30 rest as follows:
1- 200 swim neg split free br 3 - :10 rest - 50 kick FAST on back
2- 150 swim IM (NO FREE), neg split each 50 - :10 rest - 100 kick FAST on back
3- 50 easy choice drill - :30 rest - 4 x 50 kick FAST w/board @ :10 rest, add up your times for Broken 200 K total
1:00 rest
18 x 75 swim free w/snorkel @ 1:10 - BIG 6 beat kick on 2nd 25 of each 75
Gold-
9 x 150 @ :30 rest as follows:
1- 100 swim neg split free br 3 - :10 rest - 50 kick FAST on back
2- 50 swim neg split in main race stroke NO FREE - :10 rest - 100 kick FAST on back
***50 easy choice drill immediately after 2nd 150, then :30 rest; then...
3- 3 x 50 kick FAST w/board @ :10 rest, add up your times for Broken 150 kick total
1:00 rest
1 x 600 swim free w/snorkel, every 3rd 50 is BIG 6 beat kick
200 drill for everybody before you get out.
Do an excellent job on your HW tonight, eat well & get to sleep as early as possible. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/swim by 25's
1:00 rest
With fins:
8 x 25 @ :40
odds- snow angel fly drill
evens- FAST kick on back, including the underwater dolphin kick right off the wall
8 x 50 @ 1:00
odds- 25 "blow it out the back" fly drill, 25 fly kick on side
evens- 25 swim fly build to FAST, 25 LUNGBUSTER
1:00 rest, check HR & take fins off
1 x 800 as follows:
50- swim/drill fly by 25's, build fly swim to FAST
50- swim free w/strong neg split
50- swim/drill fly by 25's, build fly swim to FAST
:20 FAST vertical dolphin kick after each 200
Check HR after last 200 & vertical fly kick
1:00 rest
Platinum-
9 x 250 @ :30 rest as follows:
1- 200 swim neg split free br 3 - :10 rest - 50 kick FAST on back
2- 150 swim IM (NO FREE), neg split each 50 - :10 rest - 100 kick FAST on back
3- 50 easy choice drill - :30 rest - 4 x 50 kick FAST w/board @ :10 rest, add up your times for Broken 200 K total
1:00 rest
18 x 75 swim free w/snorkel @ 1:10 - BIG 6 beat kick on 2nd 25 of each 75
Gold-
9 x 150 @ :30 rest as follows:
1- 100 swim neg split free br 3 - :10 rest - 50 kick FAST on back
2- 50 swim neg split in main race stroke NO FREE - :10 rest - 100 kick FAST on back
***50 easy choice drill immediately after 2nd 150, then :30 rest; then...
3- 3 x 50 kick FAST w/board @ :10 rest, add up your times for Broken 150 kick total
1:00 rest
1 x 600 swim free w/snorkel, every 3rd 50 is BIG 6 beat kick
200 drill for everybody before you get out.
Do an excellent job on your HW tonight, eat well & get to sleep as early as possible. Have a great day!
Tuesday, December 7, 2010
SMAC- Silver
Get fins before you get in!!
300 swim freestyle w/flipturns & tight streamlined pushoffs!
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
Work on FLY-
With fins:
8 x 25 @ 1:00 as follows:
odds- snow angel fly drill
evens- kick FAST on back, including the underwater dolphin kick when you leave the wall
3 sets of:
2 x 50 @ 1:30- 25 "blow it out the back" drill, 25 fly kick on side
1 x 100 @ 2:30 - odd 25's are swim fly breathing every other stroke, even 25's are choice fly drill - NOT FLY SWIM
No rest between sets. Check HR for :06 after 3rd set, then take fins off.
1 x 400 as follows (a sixteen-lapper):
25 swim fly - remember, head goes down before your hands come around
25 kick choice build to FAST
50 swim free br 3 with strong negative split
1:00 rest after 400, check HR
Finish up with...
KICKING-
4 x 25 kick FAST with board @ 1:30, keep track of your times, figure out your average time
1 x 100 kick neg split on back @ 3:00
4 x 25 kick FAST w/board @ 1:15, can you hold the same average time??
1 x 100 kick neg split on back @ 3:00
4 x 25 kick FAST w/board @ 1:00, how close can you be to your average time from the first 4 x 25's?
1 x 100 easy drill choice before you get out.
Do an excellent job with your HW tonight, eat well & get to sleep as early as you can. Have a great day!
SMAC- Silver
Get fins before you get in!!
300 swim freestyle w/flipturns & tight streamlined pushoffs!
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
Work on FLY-
With fins:
8 x 25 @ 1:00 as follows:
odds- snow angel fly drill
evens- kick FAST on back, including the underwater dolphin kick when you leave the wall
3 sets of:
2 x 50 @ 1:30- 25 "blow it out the back" drill, 25 fly kick on side
1 x 100 @ 2:30 - odd 25's are swim fly breathing every other stroke, even 25's are choice fly drill - NOT FLY SWIM
No rest between sets. Check HR for :06 after 3rd set, then take fins off.
1 x 400 as follows (a sixteen-lapper):
25 swim fly - remember, head goes down before your hands come around
25 kick choice build to FAST
50 swim free br 3 with strong negative split
1:00 rest after 400, check HR
Finish up with...
KICKING-
4 x 25 kick FAST with board @ 1:30, keep track of your times, figure out your average time
1 x 100 kick neg split on back @ 3:00
4 x 25 kick FAST w/board @ 1:15, can you hold the same average time??
1 x 100 kick neg split on back @ 3:00
4 x 25 kick FAST w/board @ 1:00, how close can you be to your average time from the first 4 x 25's?
1 x 100 easy drill choice before you get out.
Do an excellent job with your HW tonight, eat well & get to sleep as early as you can. Have a great day!
Monday, December 6, 2010
Monday, December 6, 2010
SMAC- Platinum
Spectacular job this morning, you're really doing a great job - keep it up!
600 swim freestyle
400 reverse IM- each 100 is kick/drill/swim/kick by 25's
1:00 rest
With fins...
4 x 50 choice breaststroke drill @ 1:00
6 x 75 @ 1:30 - 50 breast pull w/dolp kick desc 1-3 & 4-6, then :10 rest, then 25 LUNGBUSTER
8 x 25 @ :35- dolph kick on back FAST at least 1/2 way on all 8:
odds- dolphin kick on back kick as far as you can go, then choice kick
evens- kick free w/arms toward ceiling @ :40
1:00 rest, check HR & take fins off
3 sets of (alternate using snorkel on 550 & 5 x 50's from set to set):
1 x 550 pull w/snorkel & buoy
:10 rest
5 x 50 swim choice @ :45
No rest between sets, check HR after 3rd set
Put fins back on for...
9 x 150 swim desc 1-3's to all out smoking FAST @ 2:40
Check HR after FAST 150's
200 easy drill after #9 = 5800 scy
Do an excellent job on your HW tonight, get to sleep as early as you can. Have a great day!
SMAC- Platinum
Spectacular job this morning, you're really doing a great job - keep it up!
600 swim freestyle
400 reverse IM- each 100 is kick/drill/swim/kick by 25's
1:00 rest
With fins...
4 x 50 choice breaststroke drill @ 1:00
6 x 75 @ 1:30 - 50 breast pull w/dolp kick desc 1-3 & 4-6, then :10 rest, then 25 LUNGBUSTER
8 x 25 @ :35- dolph kick on back FAST at least 1/2 way on all 8:
odds- dolphin kick on back kick as far as you can go, then choice kick
evens- kick free w/arms toward ceiling @ :40
1:00 rest, check HR & take fins off
3 sets of (alternate using snorkel on 550 & 5 x 50's from set to set):
1 x 550 pull w/snorkel & buoy
:10 rest
5 x 50 swim choice @ :45
No rest between sets, check HR after 3rd set
Put fins back on for...
9 x 150 swim desc 1-3's to all out smoking FAST @ 2:40
Check HR after FAST 150's
200 easy drill after #9 = 5800 scy
Do an excellent job on your HW tonight, get to sleep as early as you can. Have a great day!
Monday, December 6, 2010
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is kick/swim/drill/swim by 25's
1:00 rest
With fins...
4 x 50 choice breaststroke drill @ 1:00
6 x 75 @ 1:30 - 50 breast pull w/dolp kick desc 1-3 & 4-6, then :10 rest, then 25 LUNGBUSTER
8 x 25 @ :35- dolph kick on back FAST at least 1/2 way on all 8:
odds- dolphin kick on back kick as far as you can go, then choice kick
evens- kick free w/arms toward ceiling @ :40
1:00 rest, check HR & take fins off
12 x 125 @ 2:00 as follows:
-last 50 of each one is swim breaststroke desc 1-3 to something juicy
- for the first 75 of each, alternate free swim & IM swim (no free) from one 125 to the next
1:00 rest after #12, check HR
Put fins back on...
With fins:
9 x 150 swim @ 2:40 desc 1-3 to all out smoking FAST
Check HR after #9
Take fins off after #9, check HR
200 easy drill = 4700 scy
Do an excellent job on your HW tonight, get to sleep as early as possible. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is kick/swim/drill/swim by 25's
1:00 rest
With fins...
4 x 50 choice breaststroke drill @ 1:00
6 x 75 @ 1:30 - 50 breast pull w/dolp kick desc 1-3 & 4-6, then :10 rest, then 25 LUNGBUSTER
8 x 25 @ :35- dolph kick on back FAST at least 1/2 way on all 8:
odds- dolphin kick on back kick as far as you can go, then choice kick
evens- kick free w/arms toward ceiling @ :40
1:00 rest, check HR & take fins off
12 x 125 @ 2:00 as follows:
-last 50 of each one is swim breaststroke desc 1-3 to something juicy
- for the first 75 of each, alternate free swim & IM swim (no free) from one 125 to the next
1:00 rest after #12, check HR
Put fins back on...
With fins:
9 x 150 swim @ 2:40 desc 1-3 to all out smoking FAST
Check HR after #9
Take fins off after #9, check HR
200 easy drill = 4700 scy
Do an excellent job on your HW tonight, get to sleep as early as possible. Have a great day!
Monday, December 6, 2010
SMAC- Silver
300 swim freestyle
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
Kicking-
4 sets of:
2 x 25 @ 1:00 kick choice FAST on back- FAST underwater dolphin kick off of each wall
2 x 50 kick choice with boards- each is negative split @ 1:45
1 x 75 @ 2:00 kick FAST for time (1st two sets are on back, 3rd & 4th sets are with boards)
No rest between sets - only one hour today, need to keep things moving today
Breaststroke pullouts from mid-pool
-remember, "as easy as 1-2-3!"
-one big pull, one kick underwater, that's it
-keep head down until hands pass under your face; follow your hands so your head is popping up as you break out on top of the water.
If there is time...
1 x 450 swim: 100 IM, 50 swim neg split backstroke
Do an excellent job on your HW tonight, get excited for the rest of the week. Have a great day!
SMAC- Silver
300 swim freestyle
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
Kicking-
4 sets of:
2 x 25 @ 1:00 kick choice FAST on back- FAST underwater dolphin kick off of each wall
2 x 50 kick choice with boards- each is negative split @ 1:45
1 x 75 @ 2:00 kick FAST for time (1st two sets are on back, 3rd & 4th sets are with boards)
No rest between sets - only one hour today, need to keep things moving today
Breaststroke pullouts from mid-pool
-remember, "as easy as 1-2-3!"
-one big pull, one kick underwater, that's it
-keep head down until hands pass under your face; follow your hands so your head is popping up as you break out on top of the water.
If there is time...
1 x 450 swim: 100 IM, 50 swim neg split backstroke
Do an excellent job on your HW tonight, get excited for the rest of the week. Have a great day!
Sunday, December 5, 2010
Monday Morning, December 6, 2010
SMAC- Platinum
Outstanding job on the kick set yesterday!
600 swim freestyle
400 reverse IM- each 100 is kick/drill/swim/skull by 25's
1:00 rest
3 sets of:
1 x 125- 50 offside breathing free drill, 75 drill/swim/drill by 25's
:15 rest
2 x 50 swim dps (same stroke as the last 75 above) @ 1:00; swim neg split in 2nd set @ :50; swim/kick by 25's in 3rd set @ :50
After 3rd set, check HR for :06, then...
3 x 25 jungle sprints @ :40
1:00 rest
PACE SET
Warmdown as much as you can - drill/kick choice by 50's - until 7:15
Do an excellent job in school today, drink as much water as possible. Have a great day!
SMAC- Platinum
Outstanding job on the kick set yesterday!
600 swim freestyle
400 reverse IM- each 100 is kick/drill/swim/skull by 25's
1:00 rest
3 sets of:
1 x 125- 50 offside breathing free drill, 75 drill/swim/drill by 25's
:15 rest
2 x 50 swim dps (same stroke as the last 75 above) @ 1:00; swim neg split in 2nd set @ :50; swim/kick by 25's in 3rd set @ :50
After 3rd set, check HR for :06, then...
3 x 25 jungle sprints @ :40
1:00 rest
PACE SET
Warmdown as much as you can - drill/kick choice by 50's - until 7:15
Do an excellent job in school today, drink as much water as possible. Have a great day!
Sunday, December 5, 2010
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick choice by 25's
1:00 rest
4 x 150 @ :10 rest as follows:
75- drill/swim/drill by 25's in MRS, NO FREE
25 choice kick build to FAST
50 swim free br 3- desc 1-3 to what you can (last 50 in 4th x 150 is skulling)
1:00 rest, check HR
1 x 1200 IM as follows:
100 drill, 100 swim- desc the 100's swim 1-3 & 4-6 to something juicy!
1:00 rest, check HR
2 sets of:
3 x 100 kick @ 1:40 (or 1:50 or 2:00)- make the interval
4 x 25 kick FAST @ :45
3 x 100 kick as above
4 x 25 kick FAST @ :35
3 x 100 kick as above
4 x 25 kick FAST @ :25
1:00 rest between sets, check HR
200 easy loosen after 2nd set.
Jenna-
Finish up with...
6 x 250 swim @ :20 rest (or 3:20) as follows:
1-3: swim free br 3, desc last 100 to what you can
4-6: swim back, desc last 100 to what you can
Make sure you're ready to go for the week ahead in school. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick choice by 25's
1:00 rest
4 x 150 @ :10 rest as follows:
75- drill/swim/drill by 25's in MRS, NO FREE
25 choice kick build to FAST
50 swim free br 3- desc 1-3 to what you can (last 50 in 4th x 150 is skulling)
1:00 rest, check HR
1 x 1200 IM as follows:
100 drill, 100 swim- desc the 100's swim 1-3 & 4-6 to something juicy!
1:00 rest, check HR
2 sets of:
3 x 100 kick @ 1:40 (or 1:50 or 2:00)- make the interval
4 x 25 kick FAST @ :45
3 x 100 kick as above
4 x 25 kick FAST @ :35
3 x 100 kick as above
4 x 25 kick FAST @ :25
1:00 rest between sets, check HR
200 easy loosen after 2nd set.
Jenna-
Finish up with...
6 x 250 swim @ :20 rest (or 3:20) as follows:
1-3: swim free br 3, desc last 100 to what you can
4-6: swim back, desc last 100 to what you can
Make sure you're ready to go for the week ahead in school. Have a great day!
Saturday, December 4, 2010
Friday, December 3, 2010
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
6 x 50 swim/kick @ 1:00- 2 free, 2 MRS
8 x 75 swim @ 1:10 as follows:
2- swim free br 3 w/6 beat kick on 2nd 25
2- swim free/MRS (build kick)/free by 25's
1:00 rest, check HR
8** x BROKEN 200's as follows:
1 x 100 swim free br 3 @ 1:20 (or 1:25 or 1:30, depending on the lane)
1 x 50 swim in MRS at 200 GP @ :50
1 x 50 swim in MRS FASTER than 200 GP @ :50
100 drill in MRS
1:00 rest after each set.
**After 3rd & 6th sets, anybody can go 1 x 150 FAD trying to be faster than your 200 GP through 150 yards; if you're that fast or faster, you're done for the day; if not, back in the hopper!
Finish up with...
1 x 400 drill/kick by 50's
Do an excellent job with your HW this weekend, don't wait until Sunday Night to start it. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
6 x 50 swim/kick @ 1:00- 2 free, 2 MRS
8 x 75 swim @ 1:10 as follows:
2- swim free br 3 w/6 beat kick on 2nd 25
2- swim free/MRS (build kick)/free by 25's
1:00 rest, check HR
8** x BROKEN 200's as follows:
1 x 100 swim free br 3 @ 1:20 (or 1:25 or 1:30, depending on the lane)
1 x 50 swim in MRS at 200 GP @ :50
1 x 50 swim in MRS FASTER than 200 GP @ :50
100 drill in MRS
1:00 rest after each set.
**After 3rd & 6th sets, anybody can go 1 x 150 FAD trying to be faster than your 200 GP through 150 yards; if you're that fast or faster, you're done for the day; if not, back in the hopper!
Finish up with...
1 x 400 drill/kick by 50's
Do an excellent job with your HW this weekend, don't wait until Sunday Night to start it. Have a great day!
Friday, December 3, 2010
SMAC- Silver
300 swim freestyle with flipturns & tight streamlined pushoffs
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
Work on breaststroke pullouts- remember, "as easy as 1-2-3!"
From mid-pool, swim in & out breaststroke, work on pullouts- everybody does 12
1:00 rest
2 x 300 @ :20 rest as follows:
#1- 50 swim negative split breaststroke with perfect pullouts, 50 kick choice on back
#2- 50 swim free neg split br 3, 50 drill choice NO FREE
1:00 rest, check HR for :06
Finish up with...
24 x 50 @ 1:30 in 6 sets of 4 as follows:
1-3: swim desc 1-3 to all out FAST
#4- kick FAST w/boards
Change strokes after each set of 4 if you'd like
Check HR after #24
Do an excellent job with your HW this weekend, don't wait until Sunday Night to do it all. Have a great day!
SMAC- Silver
300 swim freestyle with flipturns & tight streamlined pushoffs
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
Work on breaststroke pullouts- remember, "as easy as 1-2-3!"
From mid-pool, swim in & out breaststroke, work on pullouts- everybody does 12
1:00 rest
2 x 300 @ :20 rest as follows:
#1- 50 swim negative split breaststroke with perfect pullouts, 50 kick choice on back
#2- 50 swim free neg split br 3, 50 drill choice NO FREE
1:00 rest, check HR for :06
Finish up with...
24 x 50 @ 1:30 in 6 sets of 4 as follows:
1-3: swim desc 1-3 to all out FAST
#4- kick FAST w/boards
Change strokes after each set of 4 if you'd like
Check HR after #24
Do an excellent job with your HW this weekend, don't wait until Sunday Night to do it all. Have a great day!
Friday, December 3, 2010
Thursday, December 2, 2010
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
8 x 50 as follows, all in main race stroke:
2- drill/kick by 25's @ 1:05
2- swim/kick by 25's @ :55
1 x 400 - 50 swim neg split free br 3/7 by 25's
1:00 rest, check HR
1 x 150 kick all out FAST for time, make sure you get your time
1:00 rest
6 sets of:
2 x 50 swim in main race stroke NO FREE @ :50 - should be strong
:20 rest
6 x 25 kick FAST @ :10 rest, get total time & subtract :50; must be FASTER than your time on the straight 150 kick!
1:00 rest between set.
After 6th set, check HR, then...
1 x 400 drill/kick by 50's
Work on starts until 6:15 p.m.
Do an excellent job on your HW tonight, get excited for the meet! Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
8 x 50 as follows, all in main race stroke:
2- drill/kick by 25's @ 1:05
2- swim/kick by 25's @ :55
1 x 400 - 50 swim neg split free br 3/7 by 25's
1:00 rest, check HR
1 x 150 kick all out FAST for time, make sure you get your time
1:00 rest
6 sets of:
2 x 50 swim in main race stroke NO FREE @ :50 - should be strong
:20 rest
6 x 25 kick FAST @ :10 rest, get total time & subtract :50; must be FASTER than your time on the straight 150 kick!
1:00 rest between set.
After 6th set, check HR, then...
1 x 400 drill/kick by 50's
Work on starts until 6:15 p.m.
Do an excellent job on your HW tonight, get excited for the meet! Have a great day!
Thursday, December 2, 2010
Thursday, December 2, 2010
SMAC- Silver
300 swim freestyle with flip turns & tight streamlined flip turns
200 reverse IM- each 100 is drill/kick by 25's
1:00 rest
Work on flip turns in the middle of the pool
- 6 forward somersaults, keep your feet a shoulder's width apart
- 6 backward somersaults, blow the air slowly out through your nose
Eight "2-turn 50's" - starting from mid-pool, swim in & do a flip turn, swim all the way back down to the far end & do another flip turn, then swim back to the middle of the pool.
- while you're waiting to do your next 50, everybody does vertical dolphin kick FAST, with hands across your shoulders
Kicking-
3 sets of:
1 x 150 swim free/back-breast/free by 50's @ 3:15
2 x 25 kick FAST free w/board @ 1:00
No rest between sets.
Do an excellent job on your HW tonight. Tomorrow we'll work on starts at the end of workout. Have a great day!
SMAC- Silver
300 swim freestyle with flip turns & tight streamlined flip turns
200 reverse IM- each 100 is drill/kick by 25's
1:00 rest
Work on flip turns in the middle of the pool
- 6 forward somersaults, keep your feet a shoulder's width apart
- 6 backward somersaults, blow the air slowly out through your nose
Eight "2-turn 50's" - starting from mid-pool, swim in & do a flip turn, swim all the way back down to the far end & do another flip turn, then swim back to the middle of the pool.
- while you're waiting to do your next 50, everybody does vertical dolphin kick FAST, with hands across your shoulders
Kicking-
3 sets of:
1 x 150 swim free/back-breast/free by 50's @ 3:15
2 x 25 kick FAST free w/board @ 1:00
No rest between sets.
Do an excellent job on your HW tonight. Tomorrow we'll work on starts at the end of workout. Have a great day!
Wednesday, December 1, 2010
Thursday Morning, December 2, 2010
SMAC- Platinum
600 swim freestyle, except even 100's are choice
400 reverse IM- each 100 is 50 drill, 25 swim, 25 breast kick on back
1:00 rest
8 x 75 @ :10 rest-
odds- 50 fist free br 3, 25 breast kick on back
evens- 50 offside breathing free drill, 25 choice- swim, kick or drill
3 x 1200 swim free br 3 @ 1:00 rest- desc these 1-3 to something smoking FAST, really get it going on #3!
200 easy choice drill before you get out
Do an excellent job in school today and enjoy your trip to the dentist! Have a great day!
SMAC- Platinum
600 swim freestyle, except even 100's are choice
400 reverse IM- each 100 is 50 drill, 25 swim, 25 breast kick on back
1:00 rest
8 x 75 @ :10 rest-
odds- 50 fist free br 3, 25 breast kick on back
evens- 50 offside breathing free drill, 25 choice- swim, kick or drill
3 x 1200 swim free br 3 @ 1:00 rest- desc these 1-3 to something smoking FAST, really get it going on #3!
200 easy choice drill before you get out
Do an excellent job in school today and enjoy your trip to the dentist! Have a great day!
Wednesday, December 1, 2010
SMAC- Platinum & Gold
Quick team meeting before we start today
600/400 swim freestyle
400 reverse IM- each 100 is swim/drill/swim/kick by 25's
1:00 rest
18 x 25 @ :40 as follows:
3- choice drill in 4th best stroke (NO FREE)
3- kick on back desc 1-3 to something juicy (dolphin kick off the wall is always FAST)
No rest between sets of 6; after #18, check HR, then...
1 x 400 - 50 swim neg split choice, 25 kick choice, 25 skulling choice
1:00 rest
With fins...
18 x 25 @ :45 as follows:
1- choice fly drill
2- swim fly build to FAST
3- FAST dolphin kick LUNGBUSTER!!
1:00 rest- take off fins
24 x 50 @ :50 (or :55) as follows:
2- swim neg split free br 3
1- swim free/NO FREE by 25's
2- swim neg split free br 3
1- swim/kick choice by 25's
No rest between sets of 6; check HR after #24
Finish up with...
300- drill/kick by 50's
3800 scy.
Do an excellent job on your HW tonight & be ready for workout tomorrow. Have a great day!
SMAC- Platinum & Gold
Quick team meeting before we start today
600/400 swim freestyle
400 reverse IM- each 100 is swim/drill/swim/kick by 25's
1:00 rest
18 x 25 @ :40 as follows:
3- choice drill in 4th best stroke (NO FREE)
3- kick on back desc 1-3 to something juicy (dolphin kick off the wall is always FAST)
No rest between sets of 6; after #18, check HR, then...
1 x 400 - 50 swim neg split choice, 25 kick choice, 25 skulling choice
1:00 rest
With fins...
18 x 25 @ :45 as follows:
1- choice fly drill
2- swim fly build to FAST
3- FAST dolphin kick LUNGBUSTER!!
1:00 rest- take off fins
24 x 50 @ :50 (or :55) as follows:
2- swim neg split free br 3
1- swim free/NO FREE by 25's
2- swim neg split free br 3
1- swim/kick choice by 25's
No rest between sets of 6; check HR after #24
Finish up with...
300- drill/kick by 50's
3800 scy.
Do an excellent job on your HW tonight & be ready for workout tomorrow. Have a great day!
Wednesday, December 1, 2010
SMAC- Silver
300 swim freestyle with flip turns & tight streamlined pushoffs
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
Kicking-
3 sets of:
4 x 25 @ 1:15 kick on back with FAST underwater dolphin kicks to the breakout, then kick FAST to the end (odd 25's-kick is free, even 25's-kick is breast)
1 x 200 kick negative split with board- 2nd 100 is FAST free kick
:30 rest between sets; check HR for :06 after 3rd set
Work on butterfly drills-
With fins:
6 x 25 snow angel fly drill @ 1:00
4 x 50 @ 1:30- 25 ra2 la2 sw2 fly (straight arm on recovery), then 25 fly kick on side
6 x 25 @ 1:00- 3 kicks 1 pull butterfly
Take fins off
8 x 50 @ 2:00-
1&2- 25 "blow it out the back" fly drill, 25 swim free br 3
3&4- 25 swim fly, 25 kick choice on back FAST
If there is time, work on starts
Do an excellent job on your HW tonight, make sure your parents know about the meet. Have a great day!
SMAC- Silver
300 swim freestyle with flip turns & tight streamlined pushoffs
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
Kicking-
3 sets of:
4 x 25 @ 1:15 kick on back with FAST underwater dolphin kicks to the breakout, then kick FAST to the end (odd 25's-kick is free, even 25's-kick is breast)
1 x 200 kick negative split with board- 2nd 100 is FAST free kick
:30 rest between sets; check HR for :06 after 3rd set
Work on butterfly drills-
With fins:
6 x 25 snow angel fly drill @ 1:00
4 x 50 @ 1:30- 25 ra2 la2 sw2 fly (straight arm on recovery), then 25 fly kick on side
6 x 25 @ 1:00- 3 kicks 1 pull butterfly
Take fins off
8 x 50 @ 2:00-
1&2- 25 "blow it out the back" fly drill, 25 swim free br 3
3&4- 25 swim fly, 25 kick choice on back FAST
If there is time, work on starts
Do an excellent job on your HW tonight, make sure your parents know about the meet. Have a great day!
Tuesday, November 30, 2010
Tuesday, November 30, 2010
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick breast on back/6 kicks 1 stroke backstroke by 25's
1:00 rest
8 x 50 choice drill/kick by 25's @ 1:00 - 2 free, 2 breast or fly
1:00 rest
4 sets of:
3 x 50 @ :55 swim/kick by 25's IM order by set
1 x 200 choice kick negative split @ 3:45
5 x 100 swim free br 3 negative split, except #3 & 5 are free/MRS by 50's @ 1:25/1:20/1:25/1:15 Jenna; Gold go odd sets @ 1:35, even sets @ 1:25 (1:45 & 1:35)
4 x 75 @ 1:15 (1:20 Gold) 50 swim, 25 kick - 4th set NO FREE
1:00 rest after 1st & 3rd set, check HR
Jenna- finish up with...
1 x 1200 pull w/snorkel & buoy & paddles as follows:
200 No paddles/50 paddles-150 no paddles/100 paddles-100 no paddles/150 paddles-50 no paddles/200 with paddles/200 no paddles
Do an excellent job with your HW tonight, be sure to remind your parents about the meet. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick breast on back/6 kicks 1 stroke backstroke by 25's
1:00 rest
8 x 50 choice drill/kick by 25's @ 1:00 - 2 free, 2 breast or fly
1:00 rest
4 sets of:
3 x 50 @ :55 swim/kick by 25's IM order by set
1 x 200 choice kick negative split @ 3:45
5 x 100 swim free br 3 negative split, except #3 & 5 are free/MRS by 50's @ 1:25/1:20/1:25/1:15 Jenna; Gold go odd sets @ 1:35, even sets @ 1:25 (1:45 & 1:35)
4 x 75 @ 1:15 (1:20 Gold) 50 swim, 25 kick - 4th set NO FREE
1:00 rest after 1st & 3rd set, check HR
Jenna- finish up with...
1 x 1200 pull w/snorkel & buoy & paddles as follows:
200 No paddles/50 paddles-150 no paddles/100 paddles-100 no paddles/150 paddles-50 no paddles/200 with paddles/200 no paddles
Do an excellent job with your HW tonight, be sure to remind your parents about the meet. Have a great day!
Tuesday, November 30, 2010
SMAC- Silver
300 swim freestyle with flip turns & tight, steamlined pushoffs
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
With fins,
16 x 25 @ 1:15
2- breast pull w/free kick
2- kick FAST on back with smoking FAST underwater dolphin kick
1:00 rest, take off fins
Work on breaststroke pullouts, then...
4 sets of:
3 x 50 swim back/breast by 25's @ 1:15
1 x 100 kick FAST free w/boards @ 3:00 - get your time!
No rest between sets.
If there is time...
Work on starts
Do an excellent job on your HW tonight, make sure your parents know about the meet. Have a great day!
SMAC- Silver
300 swim freestyle with flip turns & tight, steamlined pushoffs
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
With fins,
16 x 25 @ 1:15
2- breast pull w/free kick
2- kick FAST on back with smoking FAST underwater dolphin kick
1:00 rest, take off fins
Work on breaststroke pullouts, then...
4 sets of:
3 x 50 swim back/breast by 25's @ 1:15
1 x 100 kick FAST free w/boards @ 3:00 - get your time!
No rest between sets.
If there is time...
Work on starts
Do an excellent job on your HW tonight, make sure your parents know about the meet. Have a great day!
Monday, November 29, 2010
Monday, November 29, 2010
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is choice skulling/drill/kick fly on side/drill by 25's
1:00 rest
With fins:
12 x 50 @ 1:00-
2- breaststroke drill, I'll give you the drill
1- choice breaststroke drill/dolphin kick LUNGBUSTER by 25's
1:00 rest, take off fins
6 x 450 @ :20 rest as follows (2 sets of 3):
1- 100 drill/swim breaststroke by 25's, then 50 choice kick w/board strong neg split
2- 100 swim free br 3 (neg split), 50 choice kick on back strong neg split
3- 50 drill/swim by 25's fly (2 breast/2 fly drill), 25 fly kick on side, then 75 IM drill, desc the 75 IM 1-3 to something juicy
1:00 rest, check HR & put fins back on
With fins:
24 x 25 @ :45- the usual sets of 4
200 easy drill, then 2 starts before you go.
Do an excellent job on your HW tonight, eat well & drink lots of water. Have a great day!
JENNA: Finish up with...
12 x 100-
odds choice kick w/board @ 1:45
evens- swim neg split backstroke @ 1:25
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is choice skulling/drill/kick fly on side/drill by 25's
1:00 rest
With fins:
12 x 50 @ 1:00-
2- breaststroke drill, I'll give you the drill
1- choice breaststroke drill/dolphin kick LUNGBUSTER by 25's
1:00 rest, take off fins
6 x 450 @ :20 rest as follows (2 sets of 3):
1- 100 drill/swim breaststroke by 25's, then 50 choice kick w/board strong neg split
2- 100 swim free br 3 (neg split), 50 choice kick on back strong neg split
3- 50 drill/swim by 25's fly (2 breast/2 fly drill), 25 fly kick on side, then 75 IM drill, desc the 75 IM 1-3 to something juicy
1:00 rest, check HR & put fins back on
With fins:
24 x 25 @ :45- the usual sets of 4
200 easy drill, then 2 starts before you go.
Do an excellent job on your HW tonight, eat well & drink lots of water. Have a great day!
JENNA: Finish up with...
12 x 100-
odds choice kick w/board @ 1:45
evens- swim neg split backstroke @ 1:25
Monday, November 29, 2010
SMAC- Silver
300 swim freestyle with flipturns & tight streamlined pushoffs
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
Kicking-
3 sets of:
1 x 100 @ 2:30 kick with board - odd 25's are FAST free, even 25's are breaststroke, squeeze feet together & get your bum up to the surface of the water at the end of the kick
4 x 25 @ 1:00 choice kick FAST on back - very aggressive dolphin kick underwater past the flags on every 25
After 3rd set...
1 x 400 IM as follows:
each 100 is 50 swim, 50 kick - negative split each 50
1:00 rest
Finish up with...
WORK ON BREASTSTROKE PULLOUTS
- remember, "as easy as 1-2-3"
- from the middle of the pool, do a turn & perfect pullout past the flags
Do an excellent job with your HW tonight, eat well & drink lots of water. Have a great day!
SMAC- Silver
300 swim freestyle with flipturns & tight streamlined pushoffs
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
Kicking-
3 sets of:
1 x 100 @ 2:30 kick with board - odd 25's are FAST free, even 25's are breaststroke, squeeze feet together & get your bum up to the surface of the water at the end of the kick
4 x 25 @ 1:00 choice kick FAST on back - very aggressive dolphin kick underwater past the flags on every 25
After 3rd set...
1 x 400 IM as follows:
each 100 is 50 swim, 50 kick - negative split each 50
1:00 rest
Finish up with...
WORK ON BREASTSTROKE PULLOUTS
- remember, "as easy as 1-2-3"
- from the middle of the pool, do a turn & perfect pullout past the flags
Do an excellent job with your HW tonight, eat well & drink lots of water. Have a great day!
Monday Morning, November 29, 2010
SMAC- Platinum & Gold
You've been doing a great job, keep it up!
600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/2 kicks 1 pull breaststroke by 25's
1:00 rest
4 x 75 @ :10 rest0 50 offside breathing free, 25 breast kick on back
4 x 50 @ :10 rest- 25 kick free head out, 25 6 kicks 1 stroke back
2 x 200 @ :10 rest- 50 swim free, 50 choice drill
1 x 300- 50 swim choice NO FREE, 25 choice kick build to strong
1:00 rest, check HR
Pace set
Warmdown with...
1 x 400- 50 drill choice, 50 kick - breast/choice by 25's
Do an excellent job in school today, eat well & drink lots of water. See you this afternoon!
SMAC- Platinum & Gold
You've been doing a great job, keep it up!
600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/2 kicks 1 pull breaststroke by 25's
1:00 rest
4 x 75 @ :10 rest0 50 offside breathing free, 25 breast kick on back
4 x 50 @ :10 rest- 25 kick free head out, 25 6 kicks 1 stroke back
2 x 200 @ :10 rest- 50 swim free, 50 choice drill
1 x 300- 50 swim choice NO FREE, 25 choice kick build to strong
1:00 rest, check HR
Pace set
Warmdown with...
1 x 400- 50 drill choice, 50 kick - breast/choice by 25's
Do an excellent job in school today, eat well & drink lots of water. See you this afternoon!
Sunday, November 28, 2010
Sunday, November 28, 2010
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/snow angel fly drill/choice skulling by 25's
1:00 rest
3 sets of:
2 x 75 @ 1:30 dr-k-dr by 25's in main race stroke NO FREE
2 x 25 jungle sprints KICK @ :35
No rest between sets. Check HR after 3rd set
32 x 100 @ 2:00 as follows:
1- 50 swim/50 kick choice, neg split each 50 (br 3 on free)
2&3- kick desc 1-2, #2 is all out FAST
4- 50 swim FAST, 50 drill- all in MRS, NO FREE
1:00 rest after #32, check HR
Finish up with...
Platinum-
4 x 400 @ 5:45 swim neg split free br 3, 2nd 200 under 2:30 or it doesn't count
Gold-
1 x 900 pull as follows:
300- br 3/5 by 50's
300- br 3/7 by 50's
300 br 3/9 by 50's
200 easy drill before you get out. Ask if you have any questions about the meet. Make sure you're ready for the week ahead at school. Tomorrow morning at 5:30 a.m. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/snow angel fly drill/choice skulling by 25's
1:00 rest
3 sets of:
2 x 75 @ 1:30 dr-k-dr by 25's in main race stroke NO FREE
2 x 25 jungle sprints KICK @ :35
No rest between sets. Check HR after 3rd set
32 x 100 @ 2:00 as follows:
1- 50 swim/50 kick choice, neg split each 50 (br 3 on free)
2&3- kick desc 1-2, #2 is all out FAST
4- 50 swim FAST, 50 drill- all in MRS, NO FREE
1:00 rest after #32, check HR
Finish up with...
Platinum-
4 x 400 @ 5:45 swim neg split free br 3, 2nd 200 under 2:30 or it doesn't count
Gold-
1 x 900 pull as follows:
300- br 3/5 by 50's
300- br 3/7 by 50's
300 br 3/9 by 50's
200 easy drill before you get out. Ask if you have any questions about the meet. Make sure you're ready for the week ahead at school. Tomorrow morning at 5:30 a.m. Have a great day!
Friday, November 26, 2010
Friday Morning, November 26, 2010
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/kick/swim by 25's
1:00 rest
18 x 50 as follows:
1-2: catchup free drill @ 1:00
3-6: swim/kick free by 25's @ :55
7-9: choice drill in MRS @ 1:00
10-12: swim MRS (NO FREE)/free by 25's @ :50
13-14: choice drill @ 1:00
15-18: swim/kick by 25's (same stroke as 50's drill @ #13&14) @ :50
1:00 rest, check HR
Platinum:
6 sets of:
4 x 50 swim at 200 GP @ 1:15 (3 sets back, 3 sets free)
1 x 150 swim (same stroke as 50's GP), desc the 3 x 50 to FASTER than 200 GP
1 x 150 drill/kick by 25's
1:00 rest between sets.
Gold:
4 sets of:
4 x 50 swim at 2nd 50 split of 100 Goal Time (MRS) @ 1:15
1 x 150 swim STRONG neg split free br 3 (Jacob go backstroke)
1 x 200 drill/kick by 50's
1:00 rest between sets
Everybody finish up with...
1 x 1200 kick choice, BIG neg split on each 200 (some 200's but not more than 3, can be with a board)
Do some HW this weekend, enjoy the time with your families & have a great day! Sunday at 4:00 p.m.
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/kick/swim by 25's
1:00 rest
18 x 50 as follows:
1-2: catchup free drill @ 1:00
3-6: swim/kick free by 25's @ :55
7-9: choice drill in MRS @ 1:00
10-12: swim MRS (NO FREE)/free by 25's @ :50
13-14: choice drill @ 1:00
15-18: swim/kick by 25's (same stroke as 50's drill @ #13&14) @ :50
1:00 rest, check HR
Platinum:
6 sets of:
4 x 50 swim at 200 GP @ 1:15 (3 sets back, 3 sets free)
1 x 150 swim (same stroke as 50's GP), desc the 3 x 50 to FASTER than 200 GP
1 x 150 drill/kick by 25's
1:00 rest between sets.
Gold:
4 sets of:
4 x 50 swim at 2nd 50 split of 100 Goal Time (MRS) @ 1:15
1 x 150 swim STRONG neg split free br 3 (Jacob go backstroke)
1 x 200 drill/kick by 50's
1:00 rest between sets
Everybody finish up with...
1 x 1200 kick choice, BIG neg split on each 200 (some 200's but not more than 3, can be with a board)
Do some HW this weekend, enjoy the time with your families & have a great day! Sunday at 4:00 p.m.
Thursday, November 25, 2010
Thursday, November 25, 2010
SMAC- Platinum & Gold
600/400 freestyle
400 reverse IM-each 100 is drill/kick/swim/skulling by 25's
1:00 rest
3 sets of:
1 x 200- 100 drill/swim by 25's (change stroke by set), 100 kick neg split (2nd set w/board)
:20 rest
3 x 50 swim/kick by 25's @ :55 (@ :50 in 2nd set, @ :45 in 3rd set
No rest between sets, check HR after 3rd set
12 x 25 @ :40 in sets of 3
1- drill
2- swim build to strong (same stroke as 25 drill)
3- kick FAST with board
1:00 rest, then...
12 x 150 @ 2:10 as follows:
odds- 100 swim free br 3 w/mod neg split, then last 50 BIG 6 beat kick free
evens- 100 swim free br 3 w/mod neg split, then 50 swim FAST backstroke
1:00 rest, check HR
Finish up with...
20 x 100 @ 2:00 as follows:
odds- 75 swim IM FAST (NO FREE), :10 rest (get out), 25 LUNGBUSTER FAD
evens- 75 kick FAST, :10 rest (get out), 25 swim FAST choice FAD
Between each 100, vertical kick with bleach bottle
200 easy loosen after #20 = 6350 scy.
Enjoy time with your family & friends today - we all have a lot to be thankful for! Tomorrow morning at 8 a.m. Have a great day!
SMAC- Platinum & Gold
600/400 freestyle
400 reverse IM-each 100 is drill/kick/swim/skulling by 25's
1:00 rest
3 sets of:
1 x 200- 100 drill/swim by 25's (change stroke by set), 100 kick neg split (2nd set w/board)
:20 rest
3 x 50 swim/kick by 25's @ :55 (@ :50 in 2nd set, @ :45 in 3rd set
No rest between sets, check HR after 3rd set
12 x 25 @ :40 in sets of 3
1- drill
2- swim build to strong (same stroke as 25 drill)
3- kick FAST with board
1:00 rest, then...
12 x 150 @ 2:10 as follows:
odds- 100 swim free br 3 w/mod neg split, then last 50 BIG 6 beat kick free
evens- 100 swim free br 3 w/mod neg split, then 50 swim FAST backstroke
1:00 rest, check HR
Finish up with...
20 x 100 @ 2:00 as follows:
odds- 75 swim IM FAST (NO FREE), :10 rest (get out), 25 LUNGBUSTER FAD
evens- 75 kick FAST, :10 rest (get out), 25 swim FAST choice FAD
Between each 100, vertical kick with bleach bottle
200 easy loosen after #20 = 6350 scy.
Enjoy time with your family & friends today - we all have a lot to be thankful for! Tomorrow morning at 8 a.m. Have a great day!
Wednesday, November 24, 2010
Wednesday, November 24, 2010
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM drill - each 100 is drill/kick by 25's
1:00 rest
3 sets of:
1 x 150 @ 2:45- 50 fist free, 25 choice fly drill
1 x 100 @ 1:45- 50 swim mod neg split free br 3, 25 fly pull w/free kick, 25 swim fly
3 x 50 @ :55 kick choice negative split
No rest between sets, check HR after 3rd set.
1:00 rest after 3rd set, then...
Platinum-
3 sets of:
3 x 250 swim backstroke @ 4:00, desc 1-3 to what you can (2nd set is free br 3 @ 3:30)
5 x 50 swim @ :45 (1st set free/back; 2nd set all free br 3 neg split; 3rd set all back)
No rest between sets, check HR immediately after 3rd set & OML)
Gold-
4 sets of:
4 x 25 jungle sprints @ :40
4 x 100 swim @ 1:25 (1:40) as follows:
odds- neg split free br 3
evens- swim free, except 3rd 25 is swim in main race stroke NO FREE
No rest between sets, check HR immediately after 4th set & OML
Everybody finishes up with...
With fins:
9 x 150 swim desc 1-3's to all out smoking FAST @ 2:40 (one set is in main race stroke)
200 easy drill before you go = 5550 scy (Gold) or 6750 scy (Platinum)
Enjoy your time with your families today, be thankful for all the good things in your life. Tomorrow morning at 8:00 a.m. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM drill - each 100 is drill/kick by 25's
1:00 rest
3 sets of:
1 x 150 @ 2:45- 50 fist free, 25 choice fly drill
1 x 100 @ 1:45- 50 swim mod neg split free br 3, 25 fly pull w/free kick, 25 swim fly
3 x 50 @ :55 kick choice negative split
No rest between sets, check HR after 3rd set.
1:00 rest after 3rd set, then...
Platinum-
3 sets of:
3 x 250 swim backstroke @ 4:00, desc 1-3 to what you can (2nd set is free br 3 @ 3:30)
5 x 50 swim @ :45 (1st set free/back; 2nd set all free br 3 neg split; 3rd set all back)
No rest between sets, check HR immediately after 3rd set & OML)
Gold-
4 sets of:
4 x 25 jungle sprints @ :40
4 x 100 swim @ 1:25 (1:40) as follows:
odds- neg split free br 3
evens- swim free, except 3rd 25 is swim in main race stroke NO FREE
No rest between sets, check HR immediately after 4th set & OML
Everybody finishes up with...
With fins:
9 x 150 swim desc 1-3's to all out smoking FAST @ 2:40 (one set is in main race stroke)
200 easy drill before you go = 5550 scy (Gold) or 6750 scy (Platinum)
Enjoy your time with your families today, be thankful for all the good things in your life. Tomorrow morning at 8:00 a.m. Have a great day!
Tuesday, November 23, 2010
Tuesday, November 23, 2010
SMAC- Platinum & Gold
Great job at the meet, now it's back to work!
600/400 swim freestyle
400 reverse IM- each 100 is skulling/choice kick/drill/drill by 25's
1:00 rest
4 x 75 @ 1:20- 50 ra2 la2 free drill, 25 breast pull/free kick
3 x 100 @ 1:50- 25 fly pull w/free kick, 25 fly kick on side
1 x 400, by 50's
odd 50's- 2 fly/2 breast drill
even 50's- choice kick easy/FAST by 25's
1:00 rest, check HR immediately & OML
Platinum-
3 sets of:
3 x 50 @ :50 kick on back
4 x 25 kick choice @ :45- all FAST
2 x 200 kick @ :20 rest, desc 1-2 to something juicy
3 x 50 @ :50 kick on back
4 x 25 kick FAST @ :45
1 x 150 kick choice BIG, FAT negative split
:20 rest, check HR
1 x 150 swim free br 3 BIG, FAT negative split
:20 rest, check HR
4 x 125 swim free br 3 @ 1:40
No rest between sets.
200 easy loosen after 3rd set = 7300 scy. Enjoy your time off from school. Remember, tomorrow morning at 8 a.m. Have a great day!
Gold-
7 sets of:
3 x 50 swim/kick by 25's @ :55
1 x 100 @ 2:00 as follows:
75 kick FAST
:10 rest
25 LUNGBUSTER!
1 x 50 kick FAST for time @ 1:10
1 x 50 @ 1:00 swim FAST in Main Race Stroke
No rest between sets.
Finish up with...
1 x 600 pull free w/snorkel- finish stroke, roll hips evenly
200 easy loosen after 600 = 5050 scy. Enjoy your time off from school. Remember, tomorrow morning at 8 a.m. Have a great day!
SMAC- Platinum & Gold
Great job at the meet, now it's back to work!
600/400 swim freestyle
400 reverse IM- each 100 is skulling/choice kick/drill/drill by 25's
1:00 rest
4 x 75 @ 1:20- 50 ra2 la2 free drill, 25 breast pull/free kick
3 x 100 @ 1:50- 25 fly pull w/free kick, 25 fly kick on side
1 x 400, by 50's
odd 50's- 2 fly/2 breast drill
even 50's- choice kick easy/FAST by 25's
1:00 rest, check HR immediately & OML
Platinum-
3 sets of:
3 x 50 @ :50 kick on back
4 x 25 kick choice @ :45- all FAST
2 x 200 kick @ :20 rest, desc 1-2 to something juicy
3 x 50 @ :50 kick on back
4 x 25 kick FAST @ :45
1 x 150 kick choice BIG, FAT negative split
:20 rest, check HR
1 x 150 swim free br 3 BIG, FAT negative split
:20 rest, check HR
4 x 125 swim free br 3 @ 1:40
No rest between sets.
200 easy loosen after 3rd set = 7300 scy. Enjoy your time off from school. Remember, tomorrow morning at 8 a.m. Have a great day!
Gold-
7 sets of:
3 x 50 swim/kick by 25's @ :55
1 x 100 @ 2:00 as follows:
75 kick FAST
:10 rest
25 LUNGBUSTER!
1 x 50 kick FAST for time @ 1:10
1 x 50 @ 1:00 swim FAST in Main Race Stroke
No rest between sets.
Finish up with...
1 x 600 pull free w/snorkel- finish stroke, roll hips evenly
200 easy loosen after 600 = 5050 scy. Enjoy your time off from school. Remember, tomorrow morning at 8 a.m. Have a great day!
Tuesday, November 23, 2010
SMAC- Silver
NEW WARMUP:
300 swim freestyle with flip turns & tight streamlined pushoffs
200 reverse IM - each 50 is drill/kick by 25's
1:00 rest
Get fins to work on fly drilling:
- dolphin kick on side
- ra2 la2 fly drill
- 3 kicks 1 pull fly
1:00 rest, take fins off
KICKING
3 sets of:
2 x 50 swim/kick by 25's free @ 1:30
4 x 25 kick FAST @ 1:00 - IM order by set
1 x 50 kick FAST for time
1:00 rest between sets, check HR for :06
Finish up with...
8 x 75 swim freestyle br 3- BIG 6 beat kick on 2nd 25; I'll give each lane their intervals
Do an excellent job with your HW tonight, make sure you've given your parents the schedule for the rest of the week. Have a great day!
SMAC- Silver
NEW WARMUP:
300 swim freestyle with flip turns & tight streamlined pushoffs
200 reverse IM - each 50 is drill/kick by 25's
1:00 rest
Get fins to work on fly drilling:
- dolphin kick on side
- ra2 la2 fly drill
- 3 kicks 1 pull fly
1:00 rest, take fins off
KICKING
3 sets of:
2 x 50 swim/kick by 25's free @ 1:30
4 x 25 kick FAST @ 1:00 - IM order by set
1 x 50 kick FAST for time
1:00 rest between sets, check HR for :06
Finish up with...
8 x 75 swim freestyle br 3- BIG 6 beat kick on 2nd 25; I'll give each lane their intervals
Do an excellent job with your HW tonight, make sure you've given your parents the schedule for the rest of the week. Have a great day!
Monday, November 22, 2010
SMAC- Silver & Gold who weren't in the meet this weekend
The usual warmup, then some kicking:
4 sets of:
1 x 100 IM swim @ 1:45 (2:15)
2 x 50 @ 1:00 (1:30) kick free on back, desc 1-2
4 x 25 kick FAST @ :45 (1:00) - IM order by set
No rest between sets, check HR after 4th set.
Work on starts (Gold) or flip turns (Silver)
Gold - finished @ 6 p.m., Silver @ 6:30. Make sure you have the schedule for this week.
Do an excellent job with your HW tonight, have a great day!
SMAC- Silver & Gold who weren't in the meet this weekend
The usual warmup, then some kicking:
4 sets of:
1 x 100 IM swim @ 1:45 (2:15)
2 x 50 @ 1:00 (1:30) kick free on back, desc 1-2
4 x 25 kick FAST @ :45 (1:00) - IM order by set
No rest between sets, check HR after 4th set.
Work on starts (Gold) or flip turns (Silver)
Gold - finished @ 6 p.m., Silver @ 6:30. Make sure you have the schedule for this week.
Do an excellent job with your HW tonight, have a great day!
Friday, November 19, 2010
Friday, November 19, 2010
SMAC- Platinum & Gold
I can't wait for the meet this weekend! Be on deck by 12:50 p.m. tomorrow!
600/400 swim freestyle
400 reverse IM- drill/drill/kick fly on side/choice skulling by 25's
1:00 rest
4 x 75 @ 1:20- 50 choice free drill, 25 breast pull w/free kick
6 x 100 @ 1:45- 50 swim neg split free br 3, 50 drill/swim by 25's in main race stroke NO FREE
4 x 75 @ 1:45- 25 breast kick on back, 25 choice drill, :10 rest, 25 swim (same stroke as previous 25 drill) build to FAST
1:00 rest, check HR
8 x 25 @ :45 jungle sprints as follows:
odds- swim MRS
evens- kick choice
1 x 600 as follows-
200 br 3/5/7/9 by 50's
100 choice
1:00 rest
4 x 25 from a dive
Continue to work on starts
200 easy drill = 3300 scy
Eat well tonight, stretch if you can & get to sleep as early as possible. See you at the meet!
SMAC- Platinum & Gold
I can't wait for the meet this weekend! Be on deck by 12:50 p.m. tomorrow!
600/400 swim freestyle
400 reverse IM- drill/drill/kick fly on side/choice skulling by 25's
1:00 rest
4 x 75 @ 1:20- 50 choice free drill, 25 breast pull w/free kick
6 x 100 @ 1:45- 50 swim neg split free br 3, 50 drill/swim by 25's in main race stroke NO FREE
4 x 75 @ 1:45- 25 breast kick on back, 25 choice drill, :10 rest, 25 swim (same stroke as previous 25 drill) build to FAST
1:00 rest, check HR
8 x 25 @ :45 jungle sprints as follows:
odds- swim MRS
evens- kick choice
1 x 600 as follows-
200 br 3/5/7/9 by 50's
100 choice
1:00 rest
4 x 25 from a dive
Continue to work on starts
200 easy drill = 3300 scy
Eat well tonight, stretch if you can & get to sleep as early as possible. See you at the meet!
Friday, November 19, 2010
SMAC- Silver
I can't wait for the meet tomorrow! Be at the pool by 7:15 tomorrow morning!
200 swim freestyle with flip turns & tight, streamlined pushoffs
100 reverse IM drill
1:00 rest
Work on flip turns
- free to back, blow the air SLOWLY out through your nose
- dolphin kick as you push off, transition to free kick as you break out
KICKING:
8 x 75 @ 2:00- 50 swim IM order (by 25's), 25 kick FAST free on back
Breaststroke pullouts
-remember, "as easy as 1-2-3!"
Work on starts
Get excited for the meet this weekend!
SMAC- Silver
I can't wait for the meet tomorrow! Be at the pool by 7:15 tomorrow morning!
200 swim freestyle with flip turns & tight, streamlined pushoffs
100 reverse IM drill
1:00 rest
Work on flip turns
- free to back, blow the air SLOWLY out through your nose
- dolphin kick as you push off, transition to free kick as you break out
KICKING:
8 x 75 @ 2:00- 50 swim IM order (by 25's), 25 kick FAST free on back
Breaststroke pullouts
-remember, "as easy as 1-2-3!"
Work on starts
Get excited for the meet this weekend!
Thursday, November 18, 2010
Thursday, November 18, 2010
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/"blow it out the back" fly drill by 25's
1:00 rest
2 x 200 @ :20 rest- 50 fist free drill, 50 choice kick on back negative split
2 x 200 @ :20 rest- 50 choice drill in main race stroke NO FREE, 50 swim in same stroke, descend the 50 swim 1-2 to what you can
8 x 50 swim as follows:
2- free br 3 with 6 beat kick on 2nd 25 @ :45 (:50)
2- in main race stroke (NO FREE): 25 swim build to FAST, 25 drill same stroke
1:00 rest, check HR
PLATINUM:
3 rounds backstroke, 2 rounds IM, 1 round choice-
1 x 150 swim negative split, get time
1:00 rest
3 x 50 swim FAST @ :10 rest
:30 rest
1 x 150 swim negative split- get time, bigger negative split & FASTER time than 1st 150
10 drill
1:00 rest between sets
GOLD:
3 total rounds of (2 in main race stroke, 1 free)-
BROKEN 100: 50 swim FAST/:10 rest/25 swim FAST/:10 rest/25 swim FAST- get total time & subtract :20
100 drill- same stroke as 100 above
1:00 rest
BROKEN 75: 3 x 25 swim FAST @ :10 rest- subtract :20 from total time for actual time
75 drill- same stroke as 100 & 75
1:00 rest
1 x 50 swim FAST- get time
200 easy drill/kick by 50's between sets.
Finish up with...
Platinum- 24 x 25 w/fins (the usual) if there is time; if not, 1 x 400 drill/kick by 50's
Gold- 2 x 400: #1 is drill/kick by 50's, #2 is pull free br 3/7 by 50's
Do an excellent job with your HW tonight & get excited for the meet. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/"blow it out the back" fly drill by 25's
1:00 rest
2 x 200 @ :20 rest- 50 fist free drill, 50 choice kick on back negative split
2 x 200 @ :20 rest- 50 choice drill in main race stroke NO FREE, 50 swim in same stroke, descend the 50 swim 1-2 to what you can
8 x 50 swim as follows:
2- free br 3 with 6 beat kick on 2nd 25 @ :45 (:50)
2- in main race stroke (NO FREE): 25 swim build to FAST, 25 drill same stroke
1:00 rest, check HR
PLATINUM:
3 rounds backstroke, 2 rounds IM, 1 round choice-
1 x 150 swim negative split, get time
1:00 rest
3 x 50 swim FAST @ :10 rest
:30 rest
1 x 150 swim negative split- get time, bigger negative split & FASTER time than 1st 150
10 drill
1:00 rest between sets
GOLD:
3 total rounds of (2 in main race stroke, 1 free)-
BROKEN 100: 50 swim FAST/:10 rest/25 swim FAST/:10 rest/25 swim FAST- get total time & subtract :20
100 drill- same stroke as 100 above
1:00 rest
BROKEN 75: 3 x 25 swim FAST @ :10 rest- subtract :20 from total time for actual time
75 drill- same stroke as 100 & 75
1:00 rest
1 x 50 swim FAST- get time
200 easy drill/kick by 50's between sets.
Finish up with...
Platinum- 24 x 25 w/fins (the usual) if there is time; if not, 1 x 400 drill/kick by 50's
Gold- 2 x 400: #1 is drill/kick by 50's, #2 is pull free br 3/7 by 50's
Do an excellent job with your HW tonight & get excited for the meet. Have a great day!
Thursday, November 18, 2010
SMAC- Silver
Remember, we'll be switching up the warmup and start assigning lanes after the meet this weekend!
200 swim freestyle with flip turns & tight streamlined pushoffs!
100 reverse IM drill
1:00 rest
WORK ON FLIP TURNS
- remember, blow the air out your nose SLOWLY
- dolphin kick underwater
- pull with your arm that faces the bottom of the pool as you roll from your back to your side to your stomach
KICKING
8 x 50 kick with board, breaststroke/choice by 25's @ 1:30
1:00 rest
Finish up with...
Work on butterfly drills ("blow it out the back" and breathing drills)
Do an excellent job with your HW tonight, get excited for the meet. Have a great day!
SMAC- Silver
Remember, we'll be switching up the warmup and start assigning lanes after the meet this weekend!
200 swim freestyle with flip turns & tight streamlined pushoffs!
100 reverse IM drill
1:00 rest
WORK ON FLIP TURNS
- remember, blow the air out your nose SLOWLY
- dolphin kick underwater
- pull with your arm that faces the bottom of the pool as you roll from your back to your side to your stomach
KICKING
8 x 50 kick with board, breaststroke/choice by 25's @ 1:30
1:00 rest
Finish up with...
Work on butterfly drills ("blow it out the back" and breathing drills)
Do an excellent job with your HW tonight, get excited for the meet. Have a great day!
Wednesday, November 17, 2010
Thursday Morning, November 18, 2010
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is choice kick/drill/drill/blow it out the back fly drill
1:00 rest
3 sets of:
2 x 75 @ :10 rest as follows:
25 fist free, 25 2 fly/2 breast drill, 25 breast kick on back
1 x 50 swim free/NO FREE @ :50- build each 25 to strong
No rest between sets, check HR after 3rd set, then 1:00 rest
4 x 75 swim @ 1:10- odds are free br 3, evens are free/MRS/free by 25's- br 3 on free
4 x 75 @ 1:05- as above
1:00 rest, check HR again
SPEEDSET
Warmdown with 3 sets of:
2 x 50 drill @ :10 rest NO FREE
1 x 100 swim @ 1:35- 75 free br 3, 25 same stroke as 50's drill above
Do an excellent job in school today, think about when you want to swim the mile on Monday. Have a great day!
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is choice kick/drill/drill/blow it out the back fly drill
1:00 rest
3 sets of:
2 x 75 @ :10 rest as follows:
25 fist free, 25 2 fly/2 breast drill, 25 breast kick on back
1 x 50 swim free/NO FREE @ :50- build each 25 to strong
No rest between sets, check HR after 3rd set, then 1:00 rest
4 x 75 swim @ 1:10- odds are free br 3, evens are free/MRS/free by 25's- br 3 on free
4 x 75 @ 1:05- as above
1:00 rest, check HR again
SPEEDSET
Warmdown with 3 sets of:
2 x 50 drill @ :10 rest NO FREE
1 x 100 swim @ 1:35- 75 free br 3, 25 same stroke as 50's drill above
Do an excellent job in school today, think about when you want to swim the mile on Monday. Have a great day!
Wednesday, November 17, 2010
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is swim/kick by 50's
1:00 rest
2 sets of:
2 x 150 @ 3:00- 25 drill in main race stroke (NO FREE), 25 kick choice on back or side
1 x 100 swim @ 1:45 (2:00)- 50 back, 50 breast - neg split each 50
1 x 100 swim @ 1:30 (1:45)- 50 free br 3, 50 main race stroke NO FREE, neg split each 50
2 x 25 kick FAST choice with board @ :40
No rest between sets, check HR immediately after 2nd set & OML
5 sets of:
1 x 350 @ 5:00 (Jenna- alternate free & back, by set) or 150 (Gold) @ 2:00 (or 2:10, or 2:20)
3** x 50 swim free w/snorkel @ :45 (Jenna) or :50 (Gold) or :55
**increase by 2 x 50 per round, up to 7 x 50, then back down to 3 x 50
3 x 100 @ 1:45 (2:00) swim IM, desc 1-3 to what you can- #3 should be juicy
No rest between rounds, check HR after 5th set
With fins, finish up with...
24 x 25 @ :45- the usual
200 easy drill before you get out.
Do an excellent job on your HW tonight, get excited for the meet. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is swim/kick by 50's
1:00 rest
2 sets of:
2 x 150 @ 3:00- 25 drill in main race stroke (NO FREE), 25 kick choice on back or side
1 x 100 swim @ 1:45 (2:00)- 50 back, 50 breast - neg split each 50
1 x 100 swim @ 1:30 (1:45)- 50 free br 3, 50 main race stroke NO FREE, neg split each 50
2 x 25 kick FAST choice with board @ :40
No rest between sets, check HR immediately after 2nd set & OML
5 sets of:
1 x 350 @ 5:00 (Jenna- alternate free & back, by set) or 150 (Gold) @ 2:00 (or 2:10, or 2:20)
3** x 50 swim free w/snorkel @ :45 (Jenna) or :50 (Gold) or :55
**increase by 2 x 50 per round, up to 7 x 50, then back down to 3 x 50
3 x 100 @ 1:45 (2:00) swim IM, desc 1-3 to what you can- #3 should be juicy
No rest between rounds, check HR after 5th set
With fins, finish up with...
24 x 25 @ :45- the usual
200 easy drill before you get out.
Do an excellent job on your HW tonight, get excited for the meet. Have a great day!
Wednesday, November 17, 2010
SMAC- Silver
200 swim freestyle with flip turns & tight, streamlined pushoffs!
100 reverse IM drill
1:00 rest
KICKING:
-review vertical dolphin kicking
-explain the notion of generating speed from your kick
-start several drills from mid-pool, using the kick to generate forward momentum
8 x 25 kick choice on back, FAST, @ 1:15, good underwater dolphin kick off the wall until you breakout
1:00 rest
Review breaststroke pullouts
- "as easy as 1-2-3!"
- head down until your hands come up under your face to breakout
- one pull, one kick underwater, that's all
12 x 50 @ 1:20, 25 swim breast with pullout, 25 catch-up free drill with BIG kick
Finish up with...
2 x 300 swim @ :20 rest as follows:
#1- 50 swim free br 3, 50 swim back - neg split each 50
#2- swim 3 consecutive 100 IM's, desc them 1-3 to what you can, #3 should b juicy.
Do an excellent job with your HW tonight, get excited for the meet. Have a great day!
SMAC- Silver
200 swim freestyle with flip turns & tight, streamlined pushoffs!
100 reverse IM drill
1:00 rest
KICKING:
-review vertical dolphin kicking
-explain the notion of generating speed from your kick
-start several drills from mid-pool, using the kick to generate forward momentum
8 x 25 kick choice on back, FAST, @ 1:15, good underwater dolphin kick off the wall until you breakout
1:00 rest
Review breaststroke pullouts
- "as easy as 1-2-3!"
- head down until your hands come up under your face to breakout
- one pull, one kick underwater, that's all
12 x 50 @ 1:20, 25 swim breast with pullout, 25 catch-up free drill with BIG kick
Finish up with...
2 x 300 swim @ :20 rest as follows:
#1- 50 swim free br 3, 50 swim back - neg split each 50
#2- swim 3 consecutive 100 IM's, desc them 1-3 to what you can, #3 should b juicy.
Do an excellent job with your HW tonight, get excited for the meet. Have a great day!
Tuesday, November 16, 2010
Tuesday, November 16, 2010
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is kick choice/drill/drill/last 25 is half ra back, half la back
1:00 rest
4 sets of:
1 x 225 as follows:
100 ra2 la2 free drill, fly kick on side by 25's
75 drill/swim/drill by 25's in MRS, NO FREE
50 kick- choice on back/dolphin kick on belly as far as you can underwater, then kick free head out
:10 rest
3 x 25 @ :40 kick FAST- one set for each stroke
Continue right into the 225 after the 25's; check HR after 4th set, then after 4th set...
1:00 rest, then...
6 x 50 kick desc 1-3/4-6 to all out FAST @ 1:10 - get times on #3 & #6, figure avg.
1:00 rest
Gold- MYSTERY SET
Platinum-
6 sets of:
2 x 100 swim free(br3)/back by 50's or IM @ 1:25
BROKEN 150 kick- 3 x 50 kick FAST @ :10 rest
1 x 150 @ 2:30 swim free br 3, BIG negative split
No rest between sets.
200 easy drill before you get out. Do an excellent job on your HW tonight. Have a great day!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is kick choice/drill/drill/last 25 is half ra back, half la back
1:00 rest
4 sets of:
1 x 225 as follows:
100 ra2 la2 free drill, fly kick on side by 25's
75 drill/swim/drill by 25's in MRS, NO FREE
50 kick- choice on back/dolphin kick on belly as far as you can underwater, then kick free head out
:10 rest
3 x 25 @ :40 kick FAST- one set for each stroke
Continue right into the 225 after the 25's; check HR after 4th set, then after 4th set...
1:00 rest, then...
6 x 50 kick desc 1-3/4-6 to all out FAST @ 1:10 - get times on #3 & #6, figure avg.
1:00 rest
Gold- MYSTERY SET
Platinum-
6 sets of:
2 x 100 swim free(br3)/back by 50's or IM @ 1:25
BROKEN 150 kick- 3 x 50 kick FAST @ :10 rest
1 x 150 @ 2:30 swim free br 3, BIG negative split
No rest between sets.
200 easy drill before you get out. Do an excellent job on your HW tonight. Have a great day!
Tuesday, November 16, 2010
SMAC- Silver
New butterfly drill today!
200 swim freestyle with flip turns & tight streamlined pushoffs!
100 reverse IM drill
KICKING:
18 x 25 @ 1:15 as follows:
1- kick FAST free on back with small FAST underwater dolphin kick off the wall to the surface
2- kick choice on back, also FAST, with same great underwater dolphin kick
3- choice drill NO FREE
1:00 rest
New butterfly drill: "blow it out the back"
- concentrate on fingertips pointing down as your hands pass under your body, accelerate your hands as they pass the end of your suit
- push hands as far back as you can - out of the water- then let them flop back down into the water
- keeping your hands in the water, bring them back under your body and all the way out in front of you, then repeat the drill
Finish up with...
2 x 300 swim as follows:
each 100 is 50 swim free br 3/5 by 50's, then 50 in main race stroke (MRS) negative split
:30 rest between 300's
Do an excellent job on your HW tonight and make sure you bring in your report cards so I can see how you're doing in school. Have a great day!
SMAC- Silver
New butterfly drill today!
200 swim freestyle with flip turns & tight streamlined pushoffs!
100 reverse IM drill
KICKING:
18 x 25 @ 1:15 as follows:
1- kick FAST free on back with small FAST underwater dolphin kick off the wall to the surface
2- kick choice on back, also FAST, with same great underwater dolphin kick
3- choice drill NO FREE
1:00 rest
New butterfly drill: "blow it out the back"
- concentrate on fingertips pointing down as your hands pass under your body, accelerate your hands as they pass the end of your suit
- push hands as far back as you can - out of the water- then let them flop back down into the water
- keeping your hands in the water, bring them back under your body and all the way out in front of you, then repeat the drill
Finish up with...
2 x 300 swim as follows:
each 100 is 50 swim free br 3/5 by 50's, then 50 in main race stroke (MRS) negative split
:30 rest between 300's
Do an excellent job on your HW tonight and make sure you bring in your report cards so I can see how you're doing in school. Have a great day!
Monday, November 15, 2010
SMAC- Platinum
600/400, then warmup with Gold through the 6 x 125's, then...
3 x 1200 @ 1:00 rest as follows:
#1- 800 swim negative split free br 3, then 400 IM- each 100 is swim/kick by 50's, get time for the 400 IM
#2- 800 swim negative split back, then 400 IM as above - get IM time, faster than #1
#3- 800 pull free br 3/5/7/9, then :20 rest, then last 400 IM as above, FASTEST of the day!
200 easy drill before you get out = 6700 scy
SMAC- Platinum
600/400, then warmup with Gold through the 6 x 125's, then...
3 x 1200 @ 1:00 rest as follows:
#1- 800 swim negative split free br 3, then 400 IM- each 100 is swim/kick by 50's, get time for the 400 IM
#2- 800 swim negative split back, then 400 IM as above - get IM time, faster than #1
#3- 800 pull free br 3/5/7/9, then :20 rest, then last 400 IM as above, FASTEST of the day!
200 easy drill before you get out = 6700 scy
Monday, November 15, 2010
Monday, November 15, 2010
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/breast pull w/free kick by 25's
1:00 rest
8 x 50 drill @ 1:00- 2 ra2la2 free, 2 choice breast drill
1 x 400 as follows:
25- choice skulling
25 breast pull w/free kick
50 swim negative split breaststroke
:30 rest- check HR & get ready for the 125's...
6 x 125 @ 1:50 (2:00) swim as follows:
#1- 100 swim free br 3, 25 swim breast build to FAST
#2- 75 swim free br 3, 25 swim breast build to FAST, 25 swim free br 3 w/FAST kick
#3- 50 free br 3/25 breast build/50 free with FAST kick
#4- 25 free br 3/25 breast build/75 free with FAST kick
#5- 25 breast build to FAST, 100 swim free br 3 with FAST kick
#6- swim 100 IM FAST, 25 kick free FAST
1:00 rest, check HR
With fins:
24 x 25 @ :40
1- fly drill, I'll give you the drill
2- swim fly at 85% with all out FAST finish
3- kick FAST on back in odd sets of 3; LUNGBUSTER in even sets of 3
1:00 rest, take fins off
4 sets of:
3 x 100 kick negative split, desc the 2nd 50 to what you can, @ 1:45 (2:00)
4 x 50 @ 1:00 in MRS- swim/drill by 25's, the swim 25 is FAST
No rest between sets, check HR after 3rd 100 kick in each set
Warmdown with...
1 x 400 drill/kick by 50's
5350 scy
Do an excellent job on your HW tonight, get excited for the meet this weekend! Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/breast pull w/free kick by 25's
1:00 rest
8 x 50 drill @ 1:00- 2 ra2la2 free, 2 choice breast drill
1 x 400 as follows:
25- choice skulling
25 breast pull w/free kick
50 swim negative split breaststroke
:30 rest- check HR & get ready for the 125's...
6 x 125 @ 1:50 (2:00) swim as follows:
#1- 100 swim free br 3, 25 swim breast build to FAST
#2- 75 swim free br 3, 25 swim breast build to FAST, 25 swim free br 3 w/FAST kick
#3- 50 free br 3/25 breast build/50 free with FAST kick
#4- 25 free br 3/25 breast build/75 free with FAST kick
#5- 25 breast build to FAST, 100 swim free br 3 with FAST kick
#6- swim 100 IM FAST, 25 kick free FAST
1:00 rest, check HR
With fins:
24 x 25 @ :40
1- fly drill, I'll give you the drill
2- swim fly at 85% with all out FAST finish
3- kick FAST on back in odd sets of 3; LUNGBUSTER in even sets of 3
1:00 rest, take fins off
4 sets of:
3 x 100 kick negative split, desc the 2nd 50 to what you can, @ 1:45 (2:00)
4 x 50 @ 1:00 in MRS- swim/drill by 25's, the swim 25 is FAST
No rest between sets, check HR after 3rd 100 kick in each set
Warmdown with...
1 x 400 drill/kick by 50's
5350 scy
Do an excellent job on your HW tonight, get excited for the meet this weekend! Have a great day!
Subscribe to:
Comments (Atom)