Thursday, September 30, 2010
SMAC- Platinum & Gold
600/400- the IM is drill/swim by 25's
1:00 rest
With fins, fly drilling for both groups...
1:00 rest, take fins off
3 sets of:
1 x 50 swim/kick choice (Plat@ :50, Gold @ :55)
1 x 50 swim neg split free br 3 (Plat @ :45, Gold @ :50)
1 x 50 swim fly/free br 3 (Plat @ :45, Gold @ :50)
1 x 50 swim fly/kick choice (Plat @ :45, Gold @ :50)
2 x 25 swim fly @ :40, #1 is build to FAST, #2 is all out FAST
No rest between sets, check HR after 3rd set immediately & OML
2 sets of:
4 x 100 - Plat @ 1:30, Gold @ 1:40- 3 swim neg split free br 3, 1 swim/kick by 50's choice
4 x 100- as above, only go 2 & 2
4 x 100- as above, only go 1 swim neg split free br 3, then 3 swim/kick by 50's choice
1 x 600 (Gold go 400) swim w/snorkel, get time, desc 1-2 to what you can
1:00 rest between sets.
After 2nd set, check HR immediately & OML
200 easy drill after 2nd set = approximately5800 scy (Gold) & 6200 scy (Plat).
Do an excellent job on your HW tonight, be ready for tomorrow's workout. Have a great day!
Thursday, September 30, 2010
Thursday Morning, September 30, 2010
SMAC- Platinum
600/400- the IM is drill/swim by 50's
1:00 rest
2 sets of:
1 x 125- 50 fist free br 3, 50 swim dps free, 25 choice kick build to strong
:15 rest
1 x 125- 50 swim mod neg split free br 3, 75 drill/swim/drill in m-r-s NO FREE
:15 rest
6 x 25 @ :40 as follows...
odds- jungle sprints
evens- kick on back build to FAST
No rest between sets, check HR after 2nd set.
SPEEDSET
Finish up with...
1 x 800 pull w/buoy & paddles, br 3 for one cycle in the middle of each 25
200 easy drill = 3600 scy
Do an excellent job in school today, drink lots of water & eat well. Have a great day!
SMAC- Platinum
600/400- the IM is drill/swim by 50's
1:00 rest
2 sets of:
1 x 125- 50 fist free br 3, 50 swim dps free, 25 choice kick build to strong
:15 rest
1 x 125- 50 swim mod neg split free br 3, 75 drill/swim/drill in m-r-s NO FREE
:15 rest
6 x 25 @ :40 as follows...
odds- jungle sprints
evens- kick on back build to FAST
No rest between sets, check HR after 2nd set.
SPEEDSET
Finish up with...
1 x 800 pull w/buoy & paddles, br 3 for one cycle in the middle of each 25
200 easy drill = 3600 scy
Do an excellent job in school today, drink lots of water & eat well. Have a great day!
Wednesday, September 29, 2010
Wednesday, September 29, 2010
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is swim/drill/swim/kick by 25's
1:00 rest
4 x 75 @ 1:15 drill/swim/drill by 25's freestyle
4 x 75 @ 1:15 drill/swim/drill by 25's main race stroke NO FREE
1 x 200 as follows...
odd 25's- swim build to FAST
even 25's kick 1/2 FAST 1/2 easy
1:00 rest, check HR
With snorkel...
18 x 50 swim free, 2 @ :50, 1 @ :40 - roll hips, finish stroke
1:00 rest, check HR immediately & OML
9 sets of:
1 x 150 @ 2:30 kick negative split on back with explosive dolphin kick off of every turn
3 x 50 kick FAST - 1st 3 sets @ :55; 2nd 3 sets @ 1:05; 3rd set of 3 @ 1:15
In each set of 3, 1 set on back, 2nd set with board, 3rd set choice
1:00 rest after every 3rd set
Finish up with...
1 x 600 as follows:
odd 100's choice
even 100 swim IM, desc 1-3 to what you can, should be juicy on last 100
200 easy drill = 6200 scy
Do an excellent job with your HW tonight, get excited for am workout tomorrow morning - speedset!! Have a great day!
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is swim/drill/swim/kick by 25's
1:00 rest
4 x 75 @ 1:15 drill/swim/drill by 25's freestyle
4 x 75 @ 1:15 drill/swim/drill by 25's main race stroke NO FREE
1 x 200 as follows...
odd 25's- swim build to FAST
even 25's kick 1/2 FAST 1/2 easy
1:00 rest, check HR
With snorkel...
18 x 50 swim free, 2 @ :50, 1 @ :40 - roll hips, finish stroke
1:00 rest, check HR immediately & OML
9 sets of:
1 x 150 @ 2:30 kick negative split on back with explosive dolphin kick off of every turn
3 x 50 kick FAST - 1st 3 sets @ :55; 2nd 3 sets @ 1:05; 3rd set of 3 @ 1:15
In each set of 3, 1 set on back, 2nd set with board, 3rd set choice
1:00 rest after every 3rd set
Finish up with...
1 x 600 as follows:
odd 100's choice
even 100 swim IM, desc 1-3 to what you can, should be juicy on last 100
200 easy drill = 6200 scy
Do an excellent job with your HW tonight, get excited for am workout tomorrow morning - speedset!! Have a great day!
Wednesday, September 29, 2010
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is swim/drill/swim/kick by 25's
1:00 rest
4 x 200 @ :20 rest as follows:
100- drill/swim by 25's (NO FREE on #'s 3&4)
100- kick with explosive dolphin kick off of each wall, desc 1-4 top what you can
1:00 rest, check HR, then put on snorkel...
With snorkel...
18 x 50 swim free, 2 @ :55, 1 @ :45 roll hips evenly, finish stroke
1:00 rest, check HR immediately & OML
6 x 300 as follows:
200 kick on back @ 4:00, desc 1-3 w/explosive underwater dolphin kick
4 x 25 @ :45 kick all out FAST w/board - add up times, how close can you come to your best 100 scy in stroke (back, breast or fly)?
No rest between sets, check HR after last set
Finish up with...
1 x 700 swim...
odd 100's are negative split backstroke
even 100's are swim IM, desc 1-3 to what you can (guys under 1:15, girls under 1:20)
200 easy drill = 5200 scy
Do an excellent job on your HW tonight, get excited for the last two days of the week. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is swim/drill/swim/kick by 25's
1:00 rest
4 x 200 @ :20 rest as follows:
100- drill/swim by 25's (NO FREE on #'s 3&4)
100- kick with explosive dolphin kick off of each wall, desc 1-4 top what you can
1:00 rest, check HR, then put on snorkel...
With snorkel...
18 x 50 swim free, 2 @ :55, 1 @ :45 roll hips evenly, finish stroke
1:00 rest, check HR immediately & OML
6 x 300 as follows:
200 kick on back @ 4:00, desc 1-3 w/explosive underwater dolphin kick
4 x 25 @ :45 kick all out FAST w/board - add up times, how close can you come to your best 100 scy in stroke (back, breast or fly)?
No rest between sets, check HR after last set
Finish up with...
1 x 700 swim...
odd 100's are negative split backstroke
even 100's are swim IM, desc 1-3 to what you can (guys under 1:15, girls under 1:20)
200 easy drill = 5200 scy
Do an excellent job on your HW tonight, get excited for the last two days of the week. Have a great day!
Wednesday, September 29, 2010
SMAC- Silver
200 swim easy freestyle with flip turns & streamlined pushoffs
1:00 rest
Put fins on for fly drilling,,,
SMAC- Silver
200 swim easy freestyle with flip turns & streamlined pushoffs
1:00 rest
Put fins on for fly drilling,,,
- dolphin kick on back/side/stomach
- stationary skulling to work on breathing
- "snow angel" fly drill
- ra2 la2 sw2 fly
Kicking- easy breaststroke/FAST freestyle
Review flip turns
Do an excellent job on your HW tonight. Tomorrow at 5:30 p.m., more work on breaststroke pullouts. Have a great day!
Tuesday, September 28, 2010
Tuesday, September 28, 2010
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is drill/drill/fly kick on side/fly snow angel drill by 25's
1:00 rest
6 sets of:
2 x 50 @ 1:00 offside breathing free drill
2 x 50 @ 1:00 choice drill in 4th best stroke (NO FREE)
2 x 75 @ 1:20 kick as follows:
#1- kick IM order by 25's on back
#2- 50 kick FAST free on back, :10 rest, 25 FAST dolphin kick LUNGBUSTER on belly
No rest between sets, check HR immediately after 6th set & OML
With snorkel & buoy:
1 x 600 @ 9:00 swim free- roll hips evenly, finish stroke - get time
15 x 50 swim free, 2 @ :50, 1 @ :35
1 x 600 swim free, faster than 1st 600
1:00 rest, check HR immediately & OML
With fins...
Fly stroke drill (with Gold & Silver)
200 easy choice drill = approximately 6000 scy
Do an excellent job with your HW tonight, stretch before you go to sleep. Have a great day!
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is drill/drill/fly kick on side/fly snow angel drill by 25's
1:00 rest
6 sets of:
2 x 50 @ 1:00 offside breathing free drill
2 x 50 @ 1:00 choice drill in 4th best stroke (NO FREE)
2 x 75 @ 1:20 kick as follows:
#1- kick IM order by 25's on back
#2- 50 kick FAST free on back, :10 rest, 25 FAST dolphin kick LUNGBUSTER on belly
No rest between sets, check HR immediately after 6th set & OML
With snorkel & buoy:
1 x 600 @ 9:00 swim free- roll hips evenly, finish stroke - get time
15 x 50 swim free, 2 @ :50, 1 @ :35
1 x 600 swim free, faster than 1st 600
1:00 rest, check HR immediately & OML
With fins...
Fly stroke drill (with Gold & Silver)
200 easy choice drill = approximately 6000 scy
Do an excellent job with your HW tonight, stretch before you go to sleep. Have a great day!
Tuesday, September 28, 2010
SMAC- Gold - have your snorkel, pull buoy & fins with you!
400 swim freestyle
400 reverse IM- each 100 is drill/drill/fly kick on side/snow angel fly drill by 25's
1:00 rest
4 rounds of:
2 x 50 offside breathing free drill @ 1:10- breath every stroke!
2 x 50 choice drill in 4th best stroke (NO FREE) @ 1:10
2 x 75 @ 1:30 kick on back as follows:
#1- IM order by 25's @ 85%-90%
#2- 50 kick all out FAST free on back, :10 rest, 25 dolphin kick on belly LUNGBUSTER!
No rest between sets; chck HR after 4th set
With buoy & snorkel...
1 x 400 swim free @ 6:30- roll hips evenly, finish stroke - get time
15 x 50 swim free - 2 @ :50, 1 @ :40
1 x 400 swim free- faster than 1st 400
1:00 rest, check HR immediately & OML
With fins...
Fly stroke drills (with Platinum & Silver)
200 easy drill before you get out = approximately 4500 scy
Do an excellent job with your HW tonight, stretch if you can. Have a great day!
SMAC- Gold - have your snorkel, pull buoy & fins with you!
400 swim freestyle
400 reverse IM- each 100 is drill/drill/fly kick on side/snow angel fly drill by 25's
1:00 rest
4 rounds of:
2 x 50 offside breathing free drill @ 1:10- breath every stroke!
2 x 50 choice drill in 4th best stroke (NO FREE) @ 1:10
2 x 75 @ 1:30 kick on back as follows:
#1- IM order by 25's @ 85%-90%
#2- 50 kick all out FAST free on back, :10 rest, 25 dolphin kick on belly LUNGBUSTER!
No rest between sets; chck HR after 4th set
With buoy & snorkel...
1 x 400 swim free @ 6:30- roll hips evenly, finish stroke - get time
15 x 50 swim free - 2 @ :50, 1 @ :40
1 x 400 swim free- faster than 1st 400
1:00 rest, check HR immediately & OML
With fins...
Fly stroke drills (with Platinum & Silver)
200 easy drill before you get out = approximately 4500 scy
Do an excellent job with your HW tonight, stretch if you can. Have a great day!
Tuesday, September 28, 2010
SMAC- Silver
200 swim easy freestyle- breathing every 3 strokes, with good flip turns & streamlined pushoffs!
1:00 rest
Review breaststroke pullouts (6 x 50 drill/swim breaststroke)
Kicking- talk about the importance of explosive underwater dolphin kick to the breakout (12 x 50 kick, moderate/FAST by 25's - 2 on back, 1 with board)
Quick interval set (9 x 75 swim free br 3 - will give out intervals)
With fins: fly drilling (with the Platinum & Gold groups):
3 things to remember-
SMAC- Silver
200 swim easy freestyle- breathing every 3 strokes, with good flip turns & streamlined pushoffs!
1:00 rest
Review breaststroke pullouts (6 x 50 drill/swim breaststroke)
Kicking- talk about the importance of explosive underwater dolphin kick to the breakout (12 x 50 kick, moderate/FAST by 25's - 2 on back, 1 with board)
Quick interval set (9 x 75 swim free br 3 - will give out intervals)
With fins: fly drilling (with the Platinum & Gold groups):
3 things to remember-
- breathe at the front of the stroke so you can get your head down BEFORE your hands come around at the end of the stroke;
- 2 dolphin kicks for every stroke
- when your hands go in the water, your hips come up in the water
Monday, September 27, 2010
Monday, September 27, 2010
SMAC- Platinum
600 swim easy freestyle
400 reverse IM - each 100 is drill/drill/kick/2 breast-2 fly drill, by 25's
1:00 rest
5 x 50 @ 1:00 ra2 la2 free drill @ 1:00- feel hips rotate evenly
4 x 100 @ 1:45- 50 swim mod neg split br 3, 50 drill/swim NO FREE
3 sets of:
1 x 100 kick on back mod neg split @ 1:50
6 x 25 kick @ :40
odds- fly kick on side
evens- choice FAST
No rest between sets, check HR immediately after 3rd set & OML
2 x 300 swim @ 5:00- JP, backstroke; JR IM (3 x 100 IM's continuously)
4 x 75 swim @ 1:10- JP, backstroke; JR IM (no free)
2 x 300 swim @ 4:45- JP backstroke; JR IM (50 fly/back/breast- 2 times)
4 x 75 swim @ 1:20- same as above, desc 1-3 to what you can, hold for #4
2 x 300 swim @ 4:30- JP backstroke (100 back/50 free if necessary); JR IM- 75 of each stroke
4 x 75 swim @ 1:30- same as above, descend to something juicy!
1:00 rest, check HR immdiately & OML
With fins, finish up with...
9 x 100 @ 2:00 swim descend 1-3 to something all out smoking FAST on #'s 3, 6 & 9
200 easy loosen = 6200 scy. Do an excellent job with your HW tonight, stretch your legs if you can. Have a great day!
SMAC- Platinum
600 swim easy freestyle
400 reverse IM - each 100 is drill/drill/kick/2 breast-2 fly drill, by 25's
1:00 rest
5 x 50 @ 1:00 ra2 la2 free drill @ 1:00- feel hips rotate evenly
4 x 100 @ 1:45- 50 swim mod neg split br 3, 50 drill/swim NO FREE
3 sets of:
1 x 100 kick on back mod neg split @ 1:50
6 x 25 kick @ :40
odds- fly kick on side
evens- choice FAST
No rest between sets, check HR immediately after 3rd set & OML
2 x 300 swim @ 5:00- JP, backstroke; JR IM (3 x 100 IM's continuously)
4 x 75 swim @ 1:10- JP, backstroke; JR IM (no free)
2 x 300 swim @ 4:45- JP backstroke; JR IM (50 fly/back/breast- 2 times)
4 x 75 swim @ 1:20- same as above, desc 1-3 to what you can, hold for #4
2 x 300 swim @ 4:30- JP backstroke (100 back/50 free if necessary); JR IM- 75 of each stroke
4 x 75 swim @ 1:30- same as above, descend to something juicy!
1:00 rest, check HR immdiately & OML
With fins, finish up with...
9 x 100 @ 2:00 swim descend 1-3 to something all out smoking FAST on #'s 3, 6 & 9
200 easy loosen = 6200 scy. Do an excellent job with your HW tonight, stretch your legs if you can. Have a great day!
Monday, September 27, 2010
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/2 breast-2 fly drill by 25's
1:00 rest
3 sets of:
4 x 50 ra2 la2 free drill @ 1:00
4 x 50 kick on back @ :55- good underwater dolphin kick past the flags (@:50 in 3rd set)
4 x 50 @ 1:00- drill/swim in main race stroke NO FREE by 25's
1 x 300** @ 5:30 as follows:
100 swim in main race stroke, negative split
100 swim IM
100 kick negative split
**get time for the 300, descend 1-3 to what you can!
After 3rd set, check HR immediately & OML
24 x 50 @ 1:00 kick as follows
1- easy, make interval (Alexis, Alina, Danielle, Hannah, Maverick & Michael @ 1:10)
1- FAST, get time (every other FAST 50 is with board)
1:00 rest, check HR
With fins, finish up with...
9 x 100 swim descend 1-3's to all out smoking FAST @ 2:00 - get your times on #3, 6 & 9!
200 easy drill = 5800 scy
Do an excellent job on your HW tonight, eat well and stretch your legs if you can. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/2 breast-2 fly drill by 25's
1:00 rest
3 sets of:
4 x 50 ra2 la2 free drill @ 1:00
4 x 50 kick on back @ :55- good underwater dolphin kick past the flags (@:50 in 3rd set)
4 x 50 @ 1:00- drill/swim in main race stroke NO FREE by 25's
1 x 300** @ 5:30 as follows:
100 swim in main race stroke, negative split
100 swim IM
100 kick negative split
**get time for the 300, descend 1-3 to what you can!
After 3rd set, check HR immediately & OML
24 x 50 @ 1:00 kick as follows
1- easy, make interval (Alexis, Alina, Danielle, Hannah, Maverick & Michael @ 1:10)
1- FAST, get time (every other FAST 50 is with board)
1:00 rest, check HR
With fins, finish up with...
9 x 100 swim descend 1-3's to all out smoking FAST @ 2:00 - get your times on #3, 6 & 9!
200 easy drill = 5800 scy
Do an excellent job on your HW tonight, eat well and stretch your legs if you can. Have a great day!
Monday, September 27, 2010
SMAC- Silver
200 easy freestyle swim
100 reverse IM swim
1:00 rest
Review breaststroke pull with free kick drill (4 x 25 @ 1:30)
Kicking- talk about fly kick on side (4 x 25 @ 1:30):
-keep one hand on your belly, the other hand out in front;
-keep your head on the arm that is stretched out in front of you
-feel the kick come from your belly, like you were using a hula hoop
12 x 50 kick as follows:
2- fly kick on side/breast kick on back by 25's
2- fly kick on side/free kick on back by 25's
Talk about breaststroke pullouts - remember, "1-2-3"
Finish with 8 x 75 (if there is time, intervals 1:40/2:00/heads&tails):
breaststroke (with perfect pullout)/backstroke/free by 25's
Do an excellent job on your HW tonight. Have a great day!
SMAC- Silver
200 easy freestyle swim
100 reverse IM swim
1:00 rest
Review breaststroke pull with free kick drill (4 x 25 @ 1:30)
Kicking- talk about fly kick on side (4 x 25 @ 1:30):
-keep one hand on your belly, the other hand out in front;
-keep your head on the arm that is stretched out in front of you
-feel the kick come from your belly, like you were using a hula hoop
12 x 50 kick as follows:
2- fly kick on side/breast kick on back by 25's
2- fly kick on side/free kick on back by 25's
Talk about breaststroke pullouts - remember, "1-2-3"
Finish with 8 x 75 (if there is time, intervals 1:40/2:00/heads&tails):
breaststroke (with perfect pullout)/backstroke/free by 25's
Do an excellent job on your HW tonight. Have a great day!
Sunday, September 26, 2010
Monday Morning, September 27, 2010
SMAC
600/400- IM is drill/drill/drill/kick by 25's
1:00 rest
6 sets of:
1 x 75 drill/kick/drill by 25's @ 1:20 - build kick to strong
1 x 50 swim @ :55- build/dist per stroke by 25's
1 x 50 kick neg split @ :55
No rest between sets, check HR after 6th set
GOLD: Speedset, 16 x 50 @ 2:00 FAD
PLATINUM: pace set (3 rounds), starting with 4 x 100 pace @ 1:40, then a 400 pull
600 easy before you get out, 300 pull br 3/5/7 by 50's, then 200 kick, then 100 drill
Do an excellent job in school today, get excited for workout tonight. Have a great day!
SMAC
600/400- IM is drill/drill/drill/kick by 25's
1:00 rest
6 sets of:
1 x 75 drill/kick/drill by 25's @ 1:20 - build kick to strong
1 x 50 swim @ :55- build/dist per stroke by 25's
1 x 50 kick neg split @ :55
No rest between sets, check HR after 6th set
GOLD: Speedset, 16 x 50 @ 2:00 FAD
PLATINUM: pace set (3 rounds), starting with 4 x 100 pace @ 1:40, then a 400 pull
600 easy before you get out, 300 pull br 3/5/7 by 50's, then 200 kick, then 100 drill
Do an excellent job in school today, get excited for workout tonight. Have a great day!
Sunday, September 26, 2010
SMAC
600/400- the IM is drill/swim/drill/6 kicks 1 pull backstroke by 25's
1:00 rest
4 x 125 @ 2:15- 50 ra2 la2 free drill, 50 drill/swim by 25's NO FREE, 25 kick choice on back build to FAST
8 x 50 as follows:
2- drill/kick by 25's in main race stroke @ 1:00 - NO FREE
2- swim/kick by 25's, same stroke as 50's drill, @ :50 (JP/JR @ :45)
1 x 600 swim - odd 100's are IM, even 100's are backstroke, desc each 1-3 to something juicy
1:00 rest, check HR immediately & OML
4 sets of (JP&JR, go 6 sets):
2 x 100 swim/kick by 50's @ 1:40 (Jacob&Daryl) or 1:50 (A-A-D-M-M); (JP&JR @ 1:30)
1 x 100 swim strong neg split free - same interval as 100's above
4 x 25 kick FAST on back @ :40, except #4 is LUNGBUSTER, add up times for all 4
1 x 100 @ 2:00 kick FAST for time free on back, even sets with a board
No rest between sets.
Check HR after last set immediately & OML
GOLD: finish up with 24 x 25 @ :40 with fins, the usual sets of 4
200 easy drill = 5300 scy
PLATINUM: finish up with...
3 x 400 @ :30 rest swim neg split free br 3, desc the 2nd 200 1-3 to what you can
200 easy drill = 6700 scy
Stretch tonight, eat well & drink plenty of water. Tomorrow morning at 5:30, have a great day!
SMAC
600/400- the IM is drill/swim/drill/6 kicks 1 pull backstroke by 25's
1:00 rest
4 x 125 @ 2:15- 50 ra2 la2 free drill, 50 drill/swim by 25's NO FREE, 25 kick choice on back build to FAST
8 x 50 as follows:
2- drill/kick by 25's in main race stroke @ 1:00 - NO FREE
2- swim/kick by 25's, same stroke as 50's drill, @ :50 (JP/JR @ :45)
1 x 600 swim - odd 100's are IM, even 100's are backstroke, desc each 1-3 to something juicy
1:00 rest, check HR immediately & OML
4 sets of (JP&JR, go 6 sets):
2 x 100 swim/kick by 50's @ 1:40 (Jacob&Daryl) or 1:50 (A-A-D-M-M); (JP&JR @ 1:30)
1 x 100 swim strong neg split free - same interval as 100's above
4 x 25 kick FAST on back @ :40, except #4 is LUNGBUSTER, add up times for all 4
1 x 100 @ 2:00 kick FAST for time free on back, even sets with a board
No rest between sets.
Check HR after last set immediately & OML
GOLD: finish up with 24 x 25 @ :40 with fins, the usual sets of 4
200 easy drill = 5300 scy
PLATINUM: finish up with...
3 x 400 @ :30 rest swim neg split free br 3, desc the 2nd 200 1-3 to what you can
200 easy drill = 6700 scy
Stretch tonight, eat well & drink plenty of water. Tomorrow morning at 5:30, have a great day!
Friday, September 24, 2010
Friday, September 24, 2010
SMAC - big day today!
600/400- the IM is 4 x 100 reverse IM's, the odds are drill and the evens are swim
1:00 rest
4 x 75 @ :10 rest- 50 offside breathing drill, 25 kick free on back with arms toward the ceiling
4 x 150 @ 3:00- 50 swim neg split free br 3, 100 drill/swim by 25's in main race stroke NO FREE
8 x 25 @ :40 "jungle sprints" - 1/2 swim FAST, 1/2 drill
1:00 rest, check HR immediately & OML
12 x 100 swim free br 3 on the following intervals:
JP- 2 @ 1:25, 1 @ 1:15
JR- 2 @ 1:30, 1 @ 1:20
Daryl- 2 @ 1:40, 1 @ 1:25
Alexis, Alina, Danielle, Hannah, Maverick & Michael- 2 @ 1:45, 1 @ 1:30
6 x 300 swim free br 3 desc 1-3/4-6 to something smoking FAST
Make sure you get your times for the fast 30's; check your HR when you finish
Finish up with...
8 x 50 swim/kick choice @ :45 (@ :55 for A-A-D-H-M-M)
200 easy drill = 5700 scy
Change quickly after you warmdown so we can go eat! Do an excellent job on your HW this weekend, and don't forget SwimPro will be here on Sunday at 3:00 p.m. so you can get suits, caps, etc... Have a great day!
SMAC - big day today!
600/400- the IM is 4 x 100 reverse IM's, the odds are drill and the evens are swim
1:00 rest
4 x 75 @ :10 rest- 50 offside breathing drill, 25 kick free on back with arms toward the ceiling
4 x 150 @ 3:00- 50 swim neg split free br 3, 100 drill/swim by 25's in main race stroke NO FREE
8 x 25 @ :40 "jungle sprints" - 1/2 swim FAST, 1/2 drill
1:00 rest, check HR immediately & OML
12 x 100 swim free br 3 on the following intervals:
JP- 2 @ 1:25, 1 @ 1:15
JR- 2 @ 1:30, 1 @ 1:20
Daryl- 2 @ 1:40, 1 @ 1:25
Alexis, Alina, Danielle, Hannah, Maverick & Michael- 2 @ 1:45, 1 @ 1:30
6 x 300 swim free br 3 desc 1-3/4-6 to something smoking FAST
Make sure you get your times for the fast 30's; check your HR when you finish
Finish up with...
8 x 50 swim/kick choice @ :45 (@ :55 for A-A-D-H-M-M)
200 easy drill = 5700 scy
Change quickly after you warmdown so we can go eat! Do an excellent job on your HW this weekend, and don't forget SwimPro will be here on Sunday at 3:00 p.m. so you can get suits, caps, etc... Have a great day!
Thursday, September 23, 2010
Thursday, September 23, 2010
SMAC
600/400- IM is 50 drill, 50 kick
1:00 rest
3 sets of:
2 x 100 @ 1:45 - 50 drill/swim free, 50 drill/swim NO FREE
1 x 100** kick choice on back @ 2:00, desc 1-3 to something juicy
1 x 100 swim strong negative split free br 3 @ 1:30
No rest between sets, check HR immediately & OML after 3rd set
**Make sure I get your time for the 3rd 100 kick**
MYSTERY SET
1:00 rest, make sure I get your times (fastest & average)
Finish up with...
Platinum- 1 x 1800, 400 neg split pull br 3/5/7/9 by 50's, then 200 kick neg split (3x)
Gold- 3 x 400 swim free br 3 @ :30 rest, neg split each 400 & desc the 2nd 200 to what you can
200 easy drill before you go.
Do an excellent job with your HW tonight, drink plenty of water and eat well - be ready for tomorrow. B&E's and putt-putt tomorrow night after workout. Have a great day!
SMAC
600/400- IM is 50 drill, 50 kick
1:00 rest
3 sets of:
2 x 100 @ 1:45 - 50 drill/swim free, 50 drill/swim NO FREE
1 x 100** kick choice on back @ 2:00, desc 1-3 to something juicy
1 x 100 swim strong negative split free br 3 @ 1:30
No rest between sets, check HR immediately & OML after 3rd set
**Make sure I get your time for the 3rd 100 kick**
MYSTERY SET
1:00 rest, make sure I get your times (fastest & average)
Finish up with...
Platinum- 1 x 1800, 400 neg split pull br 3/5/7/9 by 50's, then 200 kick neg split (3x)
Gold- 3 x 400 swim free br 3 @ :30 rest, neg split each 400 & desc the 2nd 200 to what you can
200 easy drill before you go.
Do an excellent job with your HW tonight, drink plenty of water and eat well - be ready for tomorrow. B&E's and putt-putt tomorrow night after workout. Have a great day!
Wednesday, September 22, 2010
Thursday Morning, September 23, 2010
SMAC
600/400 - the IM is drill/swim/fly kick on side/choice drill in 4th best stroke - NO FREE
1:00 rest
4 x 125 @ :15 rest - 50 fist free, 75 drill/drill/swim by 25's in main race stroke, NO FREE
3 x 200 @ 3:15 -100 swim free br 3, 100 drill/swim by 25's in MRS (same stroke as last 75 in the 125's above)
8 x 25 @ :40 jungle sprints (1/2 swim all out FAST, 1/2 drill)
1:00 rest, check HR immediately & OML
16 x 50 @ 2:00 from a dive
1- 20 yards FAST, 30 yards drill
2- 30/20
3- all FAST
4- all drill
After #15, check HR, then after #16...
400 pull free br 3/5/7/9 by 50's
200 choice drill
Eat well today, drink lots of water in this heat. BIG kicking tonight. Have a great day!
SMAC
600/400 - the IM is drill/swim/fly kick on side/choice drill in 4th best stroke - NO FREE
1:00 rest
4 x 125 @ :15 rest - 50 fist free, 75 drill/drill/swim by 25's in main race stroke, NO FREE
3 x 200 @ 3:15 -100 swim free br 3, 100 drill/swim by 25's in MRS (same stroke as last 75 in the 125's above)
8 x 25 @ :40 jungle sprints (1/2 swim all out FAST, 1/2 drill)
1:00 rest, check HR immediately & OML
16 x 50 @ 2:00 from a dive
1- 20 yards FAST, 30 yards drill
2- 30/20
3- all FAST
4- all drill
After #15, check HR, then after #16...
400 pull free br 3/5/7/9 by 50's
200 choice drill
Eat well today, drink lots of water in this heat. BIG kicking tonight. Have a great day!
Wednesday, September 22, 2010
SMAC Gold
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
8 x 50 @ 1:00
2- catchup freestyle, let your legs drive you
2- breast pull with free kick/breast swim - fast tempo on the drill, same tempo on the swim
4 x 50 swim breast/free by 25's @ :50 (@ :55 if necessary)
1:00 rest, check HR
3 sets of:
2 x 75 swim back/breast/free by 25's @ 1:10 (Alexis, Danielle, Hannah, Maverick & Michael @ 1:20)
3 x 50 kick easy/FAST with board @ :55 (A-D-H-M-M @ 1:10)
1 x 150 @ 3:00 swim with BIG negative split - back or IM, can switch up from set to set, but at least 2 sets must be the same
No rest between sets, check HR immediately after finishing each 150 & OML (if you can)
After 3rd set...
1 x 1500 as follows (500 3x through)
300 pull br 3/5/7 by 50's (2x through = 300)
200 choice kick - moderate negative split on each 100
1:00 rest
With fins, finish up with...
24 x 25 @ :45 as follows:
1- 1/2 FAST 1/2 drill
2- swim build to FAST
3- all drill (perfect drilling, NOT sloppy drilling)
4- swim all FAST
200 easy choice drill after #24 = 5050 scy
Do an excellent job with your HW tonight, stretch if you canget to sleep as early as possible - speedset tomorrow morning. Have a great day!
SMAC Gold
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
8 x 50 @ 1:00
2- catchup freestyle, let your legs drive you
2- breast pull with free kick/breast swim - fast tempo on the drill, same tempo on the swim
4 x 50 swim breast/free by 25's @ :50 (@ :55 if necessary)
1:00 rest, check HR
3 sets of:
2 x 75 swim back/breast/free by 25's @ 1:10 (Alexis, Danielle, Hannah, Maverick & Michael @ 1:20)
3 x 50 kick easy/FAST with board @ :55 (A-D-H-M-M @ 1:10)
1 x 150 @ 3:00 swim with BIG negative split - back or IM, can switch up from set to set, but at least 2 sets must be the same
No rest between sets, check HR immediately after finishing each 150 & OML (if you can)
After 3rd set...
1 x 1500 as follows (500 3x through)
300 pull br 3/5/7 by 50's (2x through = 300)
200 choice kick - moderate negative split on each 100
1:00 rest
With fins, finish up with...
24 x 25 @ :45 as follows:
1- 1/2 FAST 1/2 drill
2- swim build to FAST
3- all drill (perfect drilling, NOT sloppy drilling)
4- swim all FAST
200 easy choice drill after #24 = 5050 scy
Do an excellent job with your HW tonight, stretch if you canget to sleep as early as possible - speedset tomorrow morning. Have a great day!
Wednesday, September 22, 2010
SMAC Platinum
600 swim freestyle
400 reverse IM - drill/swim/drill/kick by 25's
1:00 rest
18 x 50 in 3 sets of 6 as follows:
2- drill @ 1:00 (1st set offside breathing free, 2nd set 6 kicks 1 stroke backstroke, 3rd set choice)
2- swim/kick free br 3 @ :55 (@ :50 in 2nd set, @ :45 in 3rd set)
2- swim/kick backstroke @ :55 (@ :50 in 2nd set, @ :45 in 3rd set)
No rest between sets of 6, check HR immediately after 3rd set & OML)
1:00 rest
6 x 600 @ :30 rest descend 1-3's to something juicy - use your legs on the 2nd half of each 300!
1-3 free
4-6 back
200 easy drill choice = 5700 scy.
Do an excellent job with your HW tonight, stretch if you can & get to sleep as early as possible - speedset tomorrow morning. Have a great day!
SMAC Platinum
600 swim freestyle
400 reverse IM - drill/swim/drill/kick by 25's
1:00 rest
18 x 50 in 3 sets of 6 as follows:
2- drill @ 1:00 (1st set offside breathing free, 2nd set 6 kicks 1 stroke backstroke, 3rd set choice)
2- swim/kick free br 3 @ :55 (@ :50 in 2nd set, @ :45 in 3rd set)
2- swim/kick backstroke @ :55 (@ :50 in 2nd set, @ :45 in 3rd set)
No rest between sets of 6, check HR immediately after 3rd set & OML)
1:00 rest
6 x 600 @ :30 rest descend 1-3's to something juicy - use your legs on the 2nd half of each 300!
1-3 free
4-6 back
200 easy drill choice = 5700 scy.
Do an excellent job with your HW tonight, stretch if you can & get to sleep as early as possible - speedset tomorrow morning. Have a great day!
Tuesday, September 21, 2010
Tuesday, September 21, 2010
SMAC Platinum & Gold
600/400- IM is drill/drill/swim/breast kick on back by 25's
1:00 rest
3 x 100 @ 1:45 - 50 fist free, 50 breast pull w/free kick
4 x 75 @ 1:30 - 2 kicks 1 pull breast, except 2nd 25 is swim breast
4 x 150 @ 3:15 - 50 kick choice, 25 swim breaststroke, 2nd 75 faster than the 1st 75
1:00 rest, check your HR immediately & OML
1 x 800 kick (continuously) as follows:
50 FAST/150 easy
100 FAST/100 easy
150 FAST/50 easy
200 all FAST
1:00 rest, check HR again
4 sets of:
1 x 100 swim free br 3, last 25 is main race stroke NO FREE
1 x 100 swim free br 3, last 25 is kick on back
1 x 125 swim free br 3 - same interval as the 100's
No rest between sets; intervals are as follows:
Jenna- 1:40 (1:30 on last set)
Jacob- @ 1:50, all free is backstroke, go last set @ 1:40
Daryl- with Jacob, going free on the free
Alina, Alexis, Danielle, Maverick & Michael - @ 1:55, last set @ 1:45
Check HR immediately after 4th set & OML
200 easy drill after 4th set.
Do an excellent job on your HW tonight, stretch if you can. Have a great day!
SMAC Platinum & Gold
600/400- IM is drill/drill/swim/breast kick on back by 25's
1:00 rest
3 x 100 @ 1:45 - 50 fist free, 50 breast pull w/free kick
4 x 75 @ 1:30 - 2 kicks 1 pull breast, except 2nd 25 is swim breast
4 x 150 @ 3:15 - 50 kick choice, 25 swim breaststroke, 2nd 75 faster than the 1st 75
1:00 rest, check your HR immediately & OML
1 x 800 kick (continuously) as follows:
50 FAST/150 easy
100 FAST/100 easy
150 FAST/50 easy
200 all FAST
1:00 rest, check HR again
4 sets of:
1 x 100 swim free br 3, last 25 is main race stroke NO FREE
1 x 100 swim free br 3, last 25 is kick on back
1 x 125 swim free br 3 - same interval as the 100's
No rest between sets; intervals are as follows:
Jenna- 1:40 (1:30 on last set)
Jacob- @ 1:50, all free is backstroke, go last set @ 1:40
Daryl- with Jacob, going free on the free
Alina, Alexis, Danielle, Maverick & Michael - @ 1:55, last set @ 1:45
Check HR immediately after 4th set & OML
200 easy drill after 4th set.
Do an excellent job on your HW tonight, stretch if you can. Have a great day!
Monday, September 20, 2010
Monday, September 20, 2010
SMAC Platinum & Gold
Welcome Hannah Adams!
600/400- IM is drill/drill/fly kick on side/breast pull with free kick, by 25's
1:00 rest
4 x 75 @ 1:30 - 50 fist free drill br 3, 25 choice drill NO FREE
4 x 75 @ 1:20- 25 kick on back w/arms toward celing, 50 drill/swim in min race stroke NO FREE
1:00 rest, check HR
3 sets of (100's kick get :10 faster in each round):
4 x 100 kick @ 2:00 (Alexis, Alina, Danielle, Hannah, Maverick & Michael go 3 @ 2:15)
4 x 25 kick FAST @ :45 - add up times, who can break 1:00?
1 x 100 easy choice @ 2:00
No rest between sets, check HR after last set of 25's.
12 x 100 in 3 sets 4:
1&2- swim neg split free br 3, descend the 2nd 50 1-2 to what you can, @ 1:30 (@ 1:40 AADHMM)
3- kick all out FAST @ 2:00
4- swim IM, get time & descend 1-3 @ 1:45 to something juicy (@ 2:00 AADHMM)
No rest between sets
200 easy drill = 4800 scy
Jenna: finish up with...
15 x 50 in 5 5 sets of 3:
1&2- swim negative split backstroke @ :50
3- swim free/back by 25's @ :40
Check HR immediately after #15 & OML
200 easy drill = 5550 scy.
Do an excellent job with your HW tonight & stretch your legs. Have a great day!
SMAC Platinum & Gold
Welcome Hannah Adams!
600/400- IM is drill/drill/fly kick on side/breast pull with free kick, by 25's
1:00 rest
4 x 75 @ 1:30 - 50 fist free drill br 3, 25 choice drill NO FREE
4 x 75 @ 1:20- 25 kick on back w/arms toward celing, 50 drill/swim in min race stroke NO FREE
1:00 rest, check HR
3 sets of (100's kick get :10 faster in each round):
4 x 100 kick @ 2:00 (Alexis, Alina, Danielle, Hannah, Maverick & Michael go 3 @ 2:15)
4 x 25 kick FAST @ :45 - add up times, who can break 1:00?
1 x 100 easy choice @ 2:00
No rest between sets, check HR after last set of 25's.
12 x 100 in 3 sets 4:
1&2- swim neg split free br 3, descend the 2nd 50 1-2 to what you can, @ 1:30 (@ 1:40 AADHMM)
3- kick all out FAST @ 2:00
4- swim IM, get time & descend 1-3 @ 1:45 to something juicy (@ 2:00 AADHMM)
No rest between sets
200 easy drill = 4800 scy
Jenna: finish up with...
15 x 50 in 5 5 sets of 3:
1&2- swim negative split backstroke @ :50
3- swim free/back by 25's @ :40
Check HR immediately after #15 & OML
200 easy drill = 5550 scy.
Do an excellent job with your HW tonight & stretch your legs. Have a great day!
Sunday, September 19, 2010
Monday Morning, September 20, 2010
SMAC
600/400 - IM is drill/swim/drill/kick by 25's
1:00 rest
3 sets of:
2 x 150 @ :15 rest-
75 free - swim/kick/swim by 25's
75 main race stroke NO FREE, drill/swim/drill by 25's
2 x 50 swim dps @ 1:00 - take one less stroke on 2nd 25
1 x 100 @ 2:00 choice kick negative split - get time, desc 1-3 to what you can
No rest between sets, check HR after 3rd set.
Finish up with...
6 x 250 @ :20 rest as follows:
1&2- pull free as follows:
#1- br 3 on odd 50's, br 5 on even 50's
#2- br 3 on odd 50's, br 7 on even 50's
3rd & 6th 250 are kick choice w/strong underwater dolphin kick & breakouts
200 easy drill after #6 = 4200 scy
Do an excellent job in school today - eat well and drink plenty of water. Have a great day!
SMAC
600/400 - IM is drill/swim/drill/kick by 25's
1:00 rest
3 sets of:
2 x 150 @ :15 rest-
75 free - swim/kick/swim by 25's
75 main race stroke NO FREE, drill/swim/drill by 25's
2 x 50 swim dps @ 1:00 - take one less stroke on 2nd 25
1 x 100 @ 2:00 choice kick negative split - get time, desc 1-3 to what you can
No rest between sets, check HR after 3rd set.
Finish up with...
6 x 250 @ :20 rest as follows:
1&2- pull free as follows:
#1- br 3 on odd 50's, br 5 on even 50's
#2- br 3 on odd 50's, br 7 on even 50's
3rd & 6th 250 are kick choice w/strong underwater dolphin kick & breakouts
200 easy drill after #6 = 4200 scy
Do an excellent job in school today - eat well and drink plenty of water. Have a great day!
Sunday, September 19, 2010
SMAC Platinum & Gold
600/400 - IM is 50 offside breathing free drill, drill, kick by 25's
1:00 rest
3 sets of:
4 x 50 @ 1:00 choice drill NO FREE, change strokes by set if you'd like
1 x 350 - 150 drill/swim by 25's IM order, 200 kick choice on back neg split, desc 1-3
:30 rest between sets, check HR after 3rd set
2 times through, go as low as you can on the 50 swim...
2 x 50 swim/kick by 25's choice @ :55
1 x 50 swim free br 3 neg split @ :50
2 x 50 swim/kick by 25's choice @ :55
1 x 50 swim free br 3 neg split @ :45
2 x 50 swim/kick by 25's choice @ :55
1 x 50 swim neg split free br 3 @ :40
2 x 50 swim/kick by 25's choice @ :55
1 x 50 swim free br 3 @ :35
2 x 50 swim/kick by 25's choice @ :55
1 x 50 swim free br 3 @ :30
Check HR after you miss a 50 free
1:00 rest after 2nd set, check HR immediately & OML
With fins, 6 sets of...
4 x 25 @ :40
odds- 1/2 swim FAST 1/2 drill
evens- swim build to FAST
2 x 50 kick FAST on back @ 1:00
1 x 25 FAST LUNGBUSTER @ :40 - gets :05 faster in each round
No rest between sets.
JENNA: finish up with 3 x 400 swim free descend 1-3 to what you can @ 1:00 rest
200 easy drill before you get out.
Tomorrow morning at 5:30, make sure your HW is done and you get to sleep as early as possible. Have a great day!
SMAC Platinum & Gold
600/400 - IM is 50 offside breathing free drill, drill, kick by 25's
1:00 rest
3 sets of:
4 x 50 @ 1:00 choice drill NO FREE, change strokes by set if you'd like
1 x 350 - 150 drill/swim by 25's IM order, 200 kick choice on back neg split, desc 1-3
:30 rest between sets, check HR after 3rd set
2 times through, go as low as you can on the 50 swim...
2 x 50 swim/kick by 25's choice @ :55
1 x 50 swim free br 3 neg split @ :50
2 x 50 swim/kick by 25's choice @ :55
1 x 50 swim free br 3 neg split @ :45
2 x 50 swim/kick by 25's choice @ :55
1 x 50 swim neg split free br 3 @ :40
2 x 50 swim/kick by 25's choice @ :55
1 x 50 swim free br 3 @ :35
2 x 50 swim/kick by 25's choice @ :55
1 x 50 swim free br 3 @ :30
Check HR after you miss a 50 free
1:00 rest after 2nd set, check HR immediately & OML
With fins, 6 sets of...
4 x 25 @ :40
odds- 1/2 swim FAST 1/2 drill
evens- swim build to FAST
2 x 50 kick FAST on back @ 1:00
1 x 25 FAST LUNGBUSTER @ :40 - gets :05 faster in each round
No rest between sets.
JENNA: finish up with 3 x 400 swim free descend 1-3 to what you can @ 1:00 rest
200 easy drill before you get out.
Tomorrow morning at 5:30, make sure your HW is done and you get to sleep as early as possible. Have a great day!
Friday, September 17, 2010
Friday, September 17, 2010
SMAC - get pull buoys today BEFORE you get in!
600/400 - the IM is ra2 la2 free drill/kick fly on side/drill/drill by 25's
1:00 rest
8 x 75 @ 1:30 as follows:
2- 50 fist free br 3, 25 fly kick on side
2- drill/swim/drill by 25's in main race stroke NO FREE
1:00 rest, check HR
6 sets of:
2 x 25 kick FAST @ :40
1 x 25 FAST LUNGBUSTER @ :40
2 x 100 kick descend 1-2 to something all out smoking FAST @ 2:30
No rest between sets, check HR after 3rd & 6th sets.
After 6th set...
1 x 400 pull free br 3/5/7/9 by 50's
:30 rest
9 x 100 as follows:
1- swim IM @1:40 (@ 1:50 for Alina, Alexis, Danielle, Maverick & Michael)
2- swim/kick by 50's @ 1:30 (@ 1:45 for A-A-D-M-M)
3- pull free br 3/7 by 50's @ 1:30 (@ 1:45 for A-A-D-M-M)
Check HR after #9 immediately & OML
BUCKET OF BALLS
200 easy drill before you go, 4200 scy.
Stretch tonight, enjoy your day off tomorrow and start some HW tomorrow - don't wait for Sunday to do all of it. Have a great day!
SMAC - get pull buoys today BEFORE you get in!
600/400 - the IM is ra2 la2 free drill/kick fly on side/drill/drill by 25's
1:00 rest
8 x 75 @ 1:30 as follows:
2- 50 fist free br 3, 25 fly kick on side
2- drill/swim/drill by 25's in main race stroke NO FREE
1:00 rest, check HR
6 sets of:
2 x 25 kick FAST @ :40
1 x 25 FAST LUNGBUSTER @ :40
2 x 100 kick descend 1-2 to something all out smoking FAST @ 2:30
No rest between sets, check HR after 3rd & 6th sets.
After 6th set...
1 x 400 pull free br 3/5/7/9 by 50's
:30 rest
9 x 100 as follows:
1- swim IM @1:40 (@ 1:50 for Alina, Alexis, Danielle, Maverick & Michael)
2- swim/kick by 50's @ 1:30 (@ 1:45 for A-A-D-M-M)
3- pull free br 3/7 by 50's @ 1:30 (@ 1:45 for A-A-D-M-M)
Check HR after #9 immediately & OML
BUCKET OF BALLS
200 easy drill before you go, 4200 scy.
Stretch tonight, enjoy your day off tomorrow and start some HW tomorrow - don't wait for Sunday to do all of it. Have a great day!
Thursday, September 16, 2010
Thursday, September 16, 2010
SMAC
600/400 - the IM is double arm backstroke drill/drill/swim/kick free on side by 25's
1:00 rest
15 x 50 in 3 sets of 5 as follows:
1&2- catchup free with overkick @ 1:00
3&4- 25 breast pull w/free kick, 25 fly kick on side @ 1:00
#5- 25 kick choice on back or side, 25 kick free on back w/arms toward ceiling @ 1:15
1:00 rest, check HR immediately & OML
3 x 450 pull free @ 6:00 desc 1-3 to what you can, breathing as follows - 3/5/7 by 150's!
1:00 rest, check HR again
With fins, 4 sets of...
4 x 25 @ :40
1- 1/2 swim FAST 1/2 drill
2- LUNGBUSTER
3- 1/2 swim FAST 1/2 drill
4- swim build to FAST
3 x 50 @ 1:00- 25 swim/25 kick desc 1-3 to something all out smoking FAST
No rest between sets.
200 easy drill after 4th set = 4300 scy
Stretch tonight, drink plenty of water and do an excellent job on your HW. Big day tomorrow, Bucket of Balls for everybody. Have a great day!
SMAC
600/400 - the IM is double arm backstroke drill/drill/swim/kick free on side by 25's
1:00 rest
15 x 50 in 3 sets of 5 as follows:
1&2- catchup free with overkick @ 1:00
3&4- 25 breast pull w/free kick, 25 fly kick on side @ 1:00
#5- 25 kick choice on back or side, 25 kick free on back w/arms toward ceiling @ 1:15
1:00 rest, check HR immediately & OML
3 x 450 pull free @ 6:00 desc 1-3 to what you can, breathing as follows - 3/5/7 by 150's!
1:00 rest, check HR again
With fins, 4 sets of...
4 x 25 @ :40
1- 1/2 swim FAST 1/2 drill
2- LUNGBUSTER
3- 1/2 swim FAST 1/2 drill
4- swim build to FAST
3 x 50 @ 1:00- 25 swim/25 kick desc 1-3 to something all out smoking FAST
No rest between sets.
200 easy drill after 4th set = 4300 scy
Stretch tonight, drink plenty of water and do an excellent job on your HW. Big day tomorrow, Bucket of Balls for everybody. Have a great day!
Wednesday, September 15, 2010
Wednesday, September 15, 2010
SMAC Platinum & Gold
600/400 - the IM is drill/drill/swim/snow angel fly drill by 25's
1:00 rest
3 x 300 @ :20 rest as follows:
odds- 50 offside breathing free drill, 100 choice neg split kick
#2- 100 swim IM, 50 choice kick on back easy/FAST by 25's
16 x 50 as follows:
1-4 free br 3 @ :50
5-8 free br 3 @ :45
9-12 free/NO FREE by 25's @ :50
13-16 swim/kick choice by 25's @ :45
1 x 400 IM kick as follows:
4 x 100 IM's continuously - 1st 100 the fly is kick FAST; 2nd 100 the backstroke is kick FAST; 3rd 100 the breaststroke is kick FAST; 4th 100 the free is kick FAST
1:00 rest, check HR immediately & OML
12 x 75 kick choice @ 2:00 descend 1-3 to something juicy!
200 easy drill = 4200 scy.
Do an excellent job with your HW tonight & eat well. Have a great day!
SMAC Platinum & Gold
600/400 - the IM is drill/drill/swim/snow angel fly drill by 25's
1:00 rest
3 x 300 @ :20 rest as follows:
odds- 50 offside breathing free drill, 100 choice neg split kick
#2- 100 swim IM, 50 choice kick on back easy/FAST by 25's
16 x 50 as follows:
1-4 free br 3 @ :50
5-8 free br 3 @ :45
9-12 free/NO FREE by 25's @ :50
13-16 swim/kick choice by 25's @ :45
1 x 400 IM kick as follows:
4 x 100 IM's continuously - 1st 100 the fly is kick FAST; 2nd 100 the backstroke is kick FAST; 3rd 100 the breaststroke is kick FAST; 4th 100 the free is kick FAST
1:00 rest, check HR immediately & OML
12 x 75 kick choice @ 2:00 descend 1-3 to something juicy!
200 easy drill = 4200 scy.
Do an excellent job with your HW tonight & eat well. Have a great day!
Tuesday, September 14, 2010
Tuesday, September 14, 2010
SMAC Platinum
600 swim freestyle
400 reverse IM - each 100 is breast pull with free kick/drill/drill/swim by 25's
1:00 rest
6 x 100 as odds & evens as follows:
odds- 50 fist free br 3, 50 fly kick on side @ 1:40
evens- 50 choice drill NO FREE, 50 6 kicks 1 pull backstroke
1 x 900 as follows:
50 swim choice negative split NO FREE
100 kick easy/FAST by 50's - explosive dolphin kick off of each wall
1:00 rest, check HR immediately & OML
8 x 200 as follows:
1 x 50 kick at 80-85%, get time
:20 FAST vertical dolphin kick
1 x 50 kick all out FAST - get time again
:10 rest
1 x 100 swim negative split freestyle @ 1:40 - BIG legs on the 2nd 50 here!
No rest between sets, check HR after even sets
After last 200, finish up with...
1 x 400 kick choice on back with explosive breakouts
200 easy choice drill = 4700 scy
Do an excellent job with your HW tonight & stretch your legs. Have a great day!
SMAC Gold
400 swim easy freestyle
400 reverse IM - each 100 is breast pull with free kick/drill/drill/fly kick on side by 25's
1:00 rest
12 x 50 @ 1:00 as follows:
1&2: 25 ra2 la2 free, 25 choice drill in main race stroke NO FREE
#3- 25 swim in same stroke as drill on 2nd 25 above build to FAST, then 25 fly kick on side
1 x 400 as follows:
odd 50's are always kick choice negative split
even 50's are swim in main race stroke (MRS), desc 1-4 to at least 95%
1:00 rest, check HR immediately & OML
16 x 100 as follows (4 sets free, 4 sets MRS, NO FREE):
1 x 25 @ :40 - 1/2 swim FAST 1/2 drill
1 x 25 @ :40 swim build to all out FAST
1 x 50 kick FAST for time!
No rest between sets, check your HR after every 4th set (4, 8, 12 & 16)
After #16, finish up with...
12 x 25 @ :40 choice kick, but explosive dolphin kick off of each wall!
200 easy choice drill = 3900 scy.
Do an excellent job on your HW tonight & stretch your legs. Have a great day!
SMAC Platinum
600 swim freestyle
400 reverse IM - each 100 is breast pull with free kick/drill/drill/swim by 25's
1:00 rest
6 x 100 as odds & evens as follows:
odds- 50 fist free br 3, 50 fly kick on side @ 1:40
evens- 50 choice drill NO FREE, 50 6 kicks 1 pull backstroke
1 x 900 as follows:
50 swim choice negative split NO FREE
100 kick easy/FAST by 50's - explosive dolphin kick off of each wall
1:00 rest, check HR immediately & OML
8 x 200 as follows:
1 x 50 kick at 80-85%, get time
:20 FAST vertical dolphin kick
1 x 50 kick all out FAST - get time again
:10 rest
1 x 100 swim negative split freestyle @ 1:40 - BIG legs on the 2nd 50 here!
No rest between sets, check HR after even sets
After last 200, finish up with...
1 x 400 kick choice on back with explosive breakouts
200 easy choice drill = 4700 scy
Do an excellent job with your HW tonight & stretch your legs. Have a great day!
SMAC Gold
400 swim easy freestyle
400 reverse IM - each 100 is breast pull with free kick/drill/drill/fly kick on side by 25's
1:00 rest
12 x 50 @ 1:00 as follows:
1&2: 25 ra2 la2 free, 25 choice drill in main race stroke NO FREE
#3- 25 swim in same stroke as drill on 2nd 25 above build to FAST, then 25 fly kick on side
1 x 400 as follows:
odd 50's are always kick choice negative split
even 50's are swim in main race stroke (MRS), desc 1-4 to at least 95%
1:00 rest, check HR immediately & OML
16 x 100 as follows (4 sets free, 4 sets MRS, NO FREE):
1 x 25 @ :40 - 1/2 swim FAST 1/2 drill
1 x 25 @ :40 swim build to all out FAST
1 x 50 kick FAST for time!
No rest between sets, check your HR after every 4th set (4, 8, 12 & 16)
After #16, finish up with...
12 x 25 @ :40 choice kick, but explosive dolphin kick off of each wall!
200 easy choice drill = 3900 scy.
Do an excellent job on your HW tonight & stretch your legs. Have a great day!
Monday, September 13, 2010
Monday, September 13, 2010
SMAC Platinum
600/400 - IM is drill/drill/6 kicks 1 pull backstroke/fly kick on side by 25's
1:00 rest
14 x 50 @ 1:00
odds- fist free drill br 3
evens- breast pull w/free kick
1:00 rest, check HR
6 sets of:
4 x 50* @ :50
(*1st & 4th set - swim neg split free br 3;
2nd & 5th set - swim IM order by 25's
3rd & 6th set, swim/kick by 25's)
1 x 200 @ 3:15 descend 1-3/4-6 to something juicy, as follows:
100 swim IM
50 kick free on back
50 swim free br 3
No rest between sets, check HR after each 200, but stay on your interval.
After 6th set, finish up with...
1 x 400 pull free br 3/5/7/9 by 50's - roll hips evenly, finish stroke
200 easy drill = 4700 scy.
Do an excellent job with your HW tonight, stretch your legs - BIG kicking tomorrow. Have a great day!
SMAC Gold
400/400 - IM drill is drill/drill/6 kicks 1 pull backstroke/choice kick by 25's
1:00 rest
4 x 150 @ 3:00 as follows:
50 fist free br 3, 50 choice drill NO FREE, 50 kick neg split on back
1:00 rest, check HR
3 sets of:
3 x 50 swim IM order by 25's @ :55
3 x 50 swim/kick by 25's descend 1-3 to something juicy @ 1:05
2 x 200 @ 3:00 (@ 3:20 if necessary) swim negative split free, descend 1-2
No rest between sets, but check HR after 2nd 200 in each set.
After 3rd set, finish up with...
1 x 400 pull free br 3/5/7/9 by 50's
200 easy choice drill = 400 scy
Do an excellent job with your HW tonight, stretch your legs - BIG kicking tomorrow. Have a great day!
SMAC Platinum
600/400 - IM is drill/drill/6 kicks 1 pull backstroke/fly kick on side by 25's
1:00 rest
14 x 50 @ 1:00
odds- fist free drill br 3
evens- breast pull w/free kick
1:00 rest, check HR
6 sets of:
4 x 50* @ :50
(*1st & 4th set - swim neg split free br 3;
2nd & 5th set - swim IM order by 25's
3rd & 6th set, swim/kick by 25's)
1 x 200 @ 3:15 descend 1-3/4-6 to something juicy, as follows:
100 swim IM
50 kick free on back
50 swim free br 3
No rest between sets, check HR after each 200, but stay on your interval.
After 6th set, finish up with...
1 x 400 pull free br 3/5/7/9 by 50's - roll hips evenly, finish stroke
200 easy drill = 4700 scy.
Do an excellent job with your HW tonight, stretch your legs - BIG kicking tomorrow. Have a great day!
SMAC Gold
400/400 - IM drill is drill/drill/6 kicks 1 pull backstroke/choice kick by 25's
1:00 rest
4 x 150 @ 3:00 as follows:
50 fist free br 3, 50 choice drill NO FREE, 50 kick neg split on back
1:00 rest, check HR
3 sets of:
3 x 50 swim IM order by 25's @ :55
3 x 50 swim/kick by 25's descend 1-3 to something juicy @ 1:05
2 x 200 @ 3:00 (@ 3:20 if necessary) swim negative split free, descend 1-2
No rest between sets, but check HR after 2nd 200 in each set.
After 3rd set, finish up with...
1 x 400 pull free br 3/5/7/9 by 50's
200 easy choice drill = 400 scy
Do an excellent job with your HW tonight, stretch your legs - BIG kicking tomorrow. Have a great day!
Sunday, September 12, 2010
Sunday, September 12, 2010
SMAC Platinum & Gold
600/400 or 400/400 - IM is drill/drill/swim/fly kick on side by 25's
1:00 rest
9 x 100 as follows in 3 sets of 3:
1- IM drill @ 1:50
2- IM swim @ 1:40
3- kick negative split on back @ 1:40 (Platinum) or 2:00 (Gold)
1:00 rest, check HR
9 x 5-minute swims @ 6:00, desc 1-3 to what you can as follows:
1-3: swim free br 3
4-6: kick free on back
7-9: swim choice, all the same stroke
Check HR after 3, 6 & 9
200 easy drill before you get out. Eat well tonight & drink plenty of water. Make sure your HW is done and you're ready for the week ahead. Have a great day!
SMAC Platinum & Gold
600/400 or 400/400 - IM is drill/drill/swim/fly kick on side by 25's
1:00 rest
9 x 100 as follows in 3 sets of 3:
1- IM drill @ 1:50
2- IM swim @ 1:40
3- kick negative split on back @ 1:40 (Platinum) or 2:00 (Gold)
1:00 rest, check HR
9 x 5-minute swims @ 6:00, desc 1-3 to what you can as follows:
1-3: swim free br 3
4-6: kick free on back
7-9: swim choice, all the same stroke
Check HR after 3, 6 & 9
200 easy drill before you get out. Eat well tonight & drink plenty of water. Make sure your HW is done and you're ready for the week ahead. Have a great day!
Friday, September 10, 2010
Friday, September 10, 2010
SMAC Platinum
600 swim easy freestyle
400 reverse IM - each 100 is drill/swim/kick/2 kicks 1 pull breaststroke by 25's
1:00 rest
3 sets of:
4 x 50 @ 1:00 ra2 la2 free drill
2 x 75 @ 1:20 swim dps free - count strokes on 1st 25, desc that # on 2nd & 3rd 25
2 x 200 kick negative split, desc 1-2 @ 3:30 (one set can be with a board)
No rest between sets, check HR immediately after 3rd set & OML
6 x 125 swim freestyle br 3 @ 1:45
1:00 rest, check HR immediately & OML
Finish up with...
18 x 50 kick @ 1:10 desc 1-3's to all out smoking FAST on every 3rd 50
200 easy choice drill = 5000 scy
Stretch real well tonight, drink plenty of water or Gatorade this weekend. Enjoy your day off tomorrow - remember, a day off means a day OFF from stressful physical activity, get your HW done and enjoy some time with your family. Sunday at 4:00 p.m. Have a great day!
SMAC Gold
400 swim freestyle
400 reverse IM - each 100 is drill/swim/kick/2 kicks 1 pull breaststroke by 25's
1:00 rest
3 sets of:
3 x 50 @ 1:00 freestyle drill (1st set catchup drill; 2nd set ra2 la2 drill; 3rd set fist drill)
6 x 25 freestyle @ :40 as follows...
odds- 1/2 swim FAST 1/2 choice drill
evens- swim build to FAST finish
1 x 200 @ 4:00 kick negative split on back & descend your time 1-3, explosive underwater dolphin kick off of each turn
No rest between sets, check HR immediately after 3rd set & OML
6 x 125 swim free br 3 - big 6 beat kick on last 50 - on the following intervals:
Jacob- @ 1:50
Daryl, Maverick & Michael- @ 2:00
Alexis, Alina & Danielle- @ 2:15
1:00 rest, check HR immediately & OML
Finish up with...
18 x 50 kick @ 1:10 desc 1-3's to something all out smoking FAST on every 3rd 50!
200 easy choice drill = 4150 scy.
Stretch real well tonight, drink plenty of water or Gatorade this weekend. Enjoy your day off tomorrow - remember, a day off means a day OFF from stressful physical activity, get your HW done and enjoy some time with your family. Sunday at 4:00 p.m. Have a great day!
SMAC Platinum
600 swim easy freestyle
400 reverse IM - each 100 is drill/swim/kick/2 kicks 1 pull breaststroke by 25's
1:00 rest
3 sets of:
4 x 50 @ 1:00 ra2 la2 free drill
2 x 75 @ 1:20 swim dps free - count strokes on 1st 25, desc that # on 2nd & 3rd 25
2 x 200 kick negative split, desc 1-2 @ 3:30 (one set can be with a board)
No rest between sets, check HR immediately after 3rd set & OML
6 x 125 swim freestyle br 3 @ 1:45
1:00 rest, check HR immediately & OML
Finish up with...
18 x 50 kick @ 1:10 desc 1-3's to all out smoking FAST on every 3rd 50
200 easy choice drill = 5000 scy
Stretch real well tonight, drink plenty of water or Gatorade this weekend. Enjoy your day off tomorrow - remember, a day off means a day OFF from stressful physical activity, get your HW done and enjoy some time with your family. Sunday at 4:00 p.m. Have a great day!
SMAC Gold
400 swim freestyle
400 reverse IM - each 100 is drill/swim/kick/2 kicks 1 pull breaststroke by 25's
1:00 rest
3 sets of:
3 x 50 @ 1:00 freestyle drill (1st set catchup drill; 2nd set ra2 la2 drill; 3rd set fist drill)
6 x 25 freestyle @ :40 as follows...
odds- 1/2 swim FAST 1/2 choice drill
evens- swim build to FAST finish
1 x 200 @ 4:00 kick negative split on back & descend your time 1-3, explosive underwater dolphin kick off of each turn
No rest between sets, check HR immediately after 3rd set & OML
6 x 125 swim free br 3 - big 6 beat kick on last 50 - on the following intervals:
Jacob- @ 1:50
Daryl, Maverick & Michael- @ 2:00
Alexis, Alina & Danielle- @ 2:15
1:00 rest, check HR immediately & OML
Finish up with...
18 x 50 kick @ 1:10 desc 1-3's to something all out smoking FAST on every 3rd 50!
200 easy choice drill = 4150 scy.
Stretch real well tonight, drink plenty of water or Gatorade this weekend. Enjoy your day off tomorrow - remember, a day off means a day OFF from stressful physical activity, get your HW done and enjoy some time with your family. Sunday at 4:00 p.m. Have a great day!
Thursday, September 9, 2010
Thursday, September 9, 2010
SMAC Platinum
600 swim easy freestyle
400 reverse IM - each 100 is drill/fly kick on side/drill/swim by 25's
1:00 rest
6 x 150 @ :15 rest as follows:
odds- 50 offside breathing free drill, 25 fly pull with free kick
evens- 75 drill/swim/drill by 25's NO FREE, 75 kick on back mod/strong/FAST by 25's, good underwater dolphin kick off of each turn
1:00 rest, check HR for :06
4 x 50 @ :55-
1&2- swim IM order by 25's
3&4- swim/kick free by 25's
3 x 100 swim/kick by 50's freestyle @ 1:40 descend 1-3 to what you can, get time
4 x 50 @ :50 - same way as previous set of 4 x 50's, only @ :50
3 x 100 @ 1:40 swim/kick free desc 1-3, get time
4 x 50 @ :45 - as above
3 x 100 swim/kick free @ 1:40 desc 1-3, get time
Check HR immediately after last 100 & OML
Finish up with...
6 x 100 swim negaative split free br 3 @ 1:30
200 easy drill = 4200 scy.
Stretch your legs tonight, big kicking tomorrow. Do an excellent job with your HW & eat well. Have a great day!
SMAC Gold
400 swim easy freestyle with perfect flip turns
400 reverse IM - each 100 is drill/fly kick on side/drill/swim by 25's
1:00 rest
9 x 100 as follows, all @ 2:00
1&2- 50 offside breathing free drill, 50 choice drill NO FREE
#3- swim free/NO FREE by 50's - 2nd 50 should be same stroke you drilled on 2nd 50
3 sets of:
2 x 50 swim IM order by 25's @ :55
2 x 50 swim/kick by 25's @ :50
2 x 50 swim negative split free br 3 @ :45
No rest between sets.
After 3rd set, check HR immediately & OML
Finish up with...
3 x 300 @ :20 rest as follows:
1&3- kick choice on back, negative split each 100 with explosive dolphin kick off of each turn
#2- pull free br 3/5 by 50's on 1st 100, 3/7 by 50's on 2nd 100, 3/9 by 50's on 3rd 100
Check HR after last 300
200 easy choice drill = 3700 scy.
Stretch your legs tonight, big kicking tomorrow. Do an excellent job on your HW tonight & eat well. Have a great day!
SMAC Platinum
600 swim easy freestyle
400 reverse IM - each 100 is drill/fly kick on side/drill/swim by 25's
1:00 rest
6 x 150 @ :15 rest as follows:
odds- 50 offside breathing free drill, 25 fly pull with free kick
evens- 75 drill/swim/drill by 25's NO FREE, 75 kick on back mod/strong/FAST by 25's, good underwater dolphin kick off of each turn
1:00 rest, check HR for :06
4 x 50 @ :55-
1&2- swim IM order by 25's
3&4- swim/kick free by 25's
3 x 100 swim/kick by 50's freestyle @ 1:40 descend 1-3 to what you can, get time
4 x 50 @ :50 - same way as previous set of 4 x 50's, only @ :50
3 x 100 @ 1:40 swim/kick free desc 1-3, get time
4 x 50 @ :45 - as above
3 x 100 swim/kick free @ 1:40 desc 1-3, get time
Check HR immediately after last 100 & OML
Finish up with...
6 x 100 swim negaative split free br 3 @ 1:30
200 easy drill = 4200 scy.
Stretch your legs tonight, big kicking tomorrow. Do an excellent job with your HW & eat well. Have a great day!
SMAC Gold
400 swim easy freestyle with perfect flip turns
400 reverse IM - each 100 is drill/fly kick on side/drill/swim by 25's
1:00 rest
9 x 100 as follows, all @ 2:00
1&2- 50 offside breathing free drill, 50 choice drill NO FREE
#3- swim free/NO FREE by 50's - 2nd 50 should be same stroke you drilled on 2nd 50
3 sets of:
2 x 50 swim IM order by 25's @ :55
2 x 50 swim/kick by 25's @ :50
2 x 50 swim negative split free br 3 @ :45
No rest between sets.
After 3rd set, check HR immediately & OML
Finish up with...
3 x 300 @ :20 rest as follows:
1&3- kick choice on back, negative split each 100 with explosive dolphin kick off of each turn
#2- pull free br 3/5 by 50's on 1st 100, 3/7 by 50's on 2nd 100, 3/9 by 50's on 3rd 100
Check HR after last 300
200 easy choice drill = 3700 scy.
Stretch your legs tonight, big kicking tomorrow. Do an excellent job on your HW tonight & eat well. Have a great day!
Wednesday, September 8, 2010
Wednesday, September 8, 2010
SMAC Platinum
600 swim easy freestyle, good streamlined breakouts
400 reverse IM - each 100 is drill/drill/swim/breast kick on back by 25's
1:00 rest
12 x 75 @ 1:20 as follows:
2- 50 fist free br 3, 25 breast pull with free kick
2- 50 swim negative split free br 3, 25 swim breaststroke
2 x 300@ :20 rest as follows:
25 swim back, 25 swim breast, 25 kick FAST - 4 times through
1:00 rest after #2, check HR immediately for :06 & OML
15 x 100 @ 1:40 kick on back in 5 sets of 3 as follows (Jenna go 9 x 100):
1- 75 kick moderate, :05 rest, 25 kick FAST
2- 50 kick moderate, :05 rest, 50 kick FAST
3- 25 kick moderate, :05 rest, 75 kick FAST
Check HR after last 100 immediately for :06 & OML
200 easy drill = 4200 scy (3600 Jenna)
Stretch tonight, do an excellent job with your HW & get excited for a BIG year. Have a great day!
SMAC Gold
400 swim easy freestyle - good turns & streamlined breakouts
400 reverse IM - each 100 is drill/drill/swim/breast kick on back by 25's
1:00 rest
4 sets of:
4 x 25 @ :45, 1-3 are breast pull with free kick, #4 is LUNGBUSTER
2 x 50 swim breaststroke/choice drill breaststroke by 25's @ 1:00
2 x 50 swim negative split free br 3 @ :50
No rest between sets, check HR after 4th set immediately for :06 & OML
1:00 rest after 4th set
4 x 50 kick choice on back @ 1:00
3 x 50 kick desc 1-3 to FAST @ 1:10
4 x 50 kick choice on back @ :55
3 x 50 kick desc 1-3 to FAST @ 1:15
4 x 50 kick choice on back @ :50
3 x 50 kick desc 1-3 to FAST @ 1:20
1:00 rest, check HR for :06 & OML
200 easy choice drill = 3250 scy.
Stretch tonight, do an excellent job with your HW & get excited for a BIG year. Have a great day!
SMAC Platinum
600 swim easy freestyle, good streamlined breakouts
400 reverse IM - each 100 is drill/drill/swim/breast kick on back by 25's
1:00 rest
12 x 75 @ 1:20 as follows:
2- 50 fist free br 3, 25 breast pull with free kick
2- 50 swim negative split free br 3, 25 swim breaststroke
2 x 300@ :20 rest as follows:
25 swim back, 25 swim breast, 25 kick FAST - 4 times through
1:00 rest after #2, check HR immediately for :06 & OML
15 x 100 @ 1:40 kick on back in 5 sets of 3 as follows (Jenna go 9 x 100):
1- 75 kick moderate, :05 rest, 25 kick FAST
2- 50 kick moderate, :05 rest, 50 kick FAST
3- 25 kick moderate, :05 rest, 75 kick FAST
Check HR after last 100 immediately for :06 & OML
200 easy drill = 4200 scy (3600 Jenna)
Stretch tonight, do an excellent job with your HW & get excited for a BIG year. Have a great day!
SMAC Gold
400 swim easy freestyle - good turns & streamlined breakouts
400 reverse IM - each 100 is drill/drill/swim/breast kick on back by 25's
1:00 rest
4 sets of:
4 x 25 @ :45, 1-3 are breast pull with free kick, #4 is LUNGBUSTER
2 x 50 swim breaststroke/choice drill breaststroke by 25's @ 1:00
2 x 50 swim negative split free br 3 @ :50
No rest between sets, check HR after 4th set immediately for :06 & OML
1:00 rest after 4th set
4 x 50 kick choice on back @ 1:00
3 x 50 kick desc 1-3 to FAST @ 1:10
4 x 50 kick choice on back @ :55
3 x 50 kick desc 1-3 to FAST @ 1:15
4 x 50 kick choice on back @ :50
3 x 50 kick desc 1-3 to FAST @ 1:20
1:00 rest, check HR for :06 & OML
200 easy choice drill = 3250 scy.
Stretch tonight, do an excellent job with your HW & get excited for a BIG year. Have a great day!
Tuesday, September 7, 2010
Tuesday, September 7, 2010
SMAC Platinum - great to see everybody!
600 swim easy freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
4 sets of:
3 x 50 drill/kick @ 1:00 (one set free, one set breast, etc...)
1 x 150 swim negative split free br 3 @ 2:15 - let your legs drive you on the 2nd 75
1 x 100 kick @ 1:40 - neg split each 50, with explosive dolphin kicks off of each turn
No rest between sets, check HR after 4th set immediately & OML
1 x 600 kick choice on back as follows:
:20 vertical dolphin kick
100 kick negative split, descend 1-3 & 4-6
6 times through
JENNA: 200 easy drill = 3400 scy. Stretch tonight, do an excellent job on your HW. Have a great day!
JAVIER: 16 x 50 pull free - NO PADDLES, br 3/5 for 2, then 3/7 for 2 - by 25's
200 easy drill = 4200 scy.
Stretch tonight, make sure you do an excellent job on your HW and get to sleep early. Have a great day!
SMAC Gold - great to see everybody!
400 swim easy freestyle
400 reverse IM
1:00 rest
12 x 50 @ 1:00 as follows:
2- ra2 la2 free drill
2- breaststroke pull with free kick drill
6 x 150 @ 2:40 as follows:
odds- swim negative split freestyle br 3
evens- 1oo kick negative split, 50 swim back/breast by 25's
1:00 rest, check HR immediately & OML
14 x 50 @ 1:00 as follows:
odds- swim IM order by 25's
evens- kick negative split - explosive dolphin kick off of each wall
Check HR immediately & OML after #14
200 easy drill = 3200 scy
Stretch tonight, drink lots of water and do an excellent job with your HW. Have a great day!
SMAC Platinum - great to see everybody!
600 swim easy freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
4 sets of:
3 x 50 drill/kick @ 1:00 (one set free, one set breast, etc...)
1 x 150 swim negative split free br 3 @ 2:15 - let your legs drive you on the 2nd 75
1 x 100 kick @ 1:40 - neg split each 50, with explosive dolphin kicks off of each turn
No rest between sets, check HR after 4th set immediately & OML
1 x 600 kick choice on back as follows:
:20 vertical dolphin kick
100 kick negative split, descend 1-3 & 4-6
6 times through
JENNA: 200 easy drill = 3400 scy. Stretch tonight, do an excellent job on your HW. Have a great day!
JAVIER: 16 x 50 pull free - NO PADDLES, br 3/5 for 2, then 3/7 for 2 - by 25's
200 easy drill = 4200 scy.
Stretch tonight, make sure you do an excellent job on your HW and get to sleep early. Have a great day!
SMAC Gold - great to see everybody!
400 swim easy freestyle
400 reverse IM
1:00 rest
12 x 50 @ 1:00 as follows:
2- ra2 la2 free drill
2- breaststroke pull with free kick drill
6 x 150 @ 2:40 as follows:
odds- swim negative split freestyle br 3
evens- 1oo kick negative split, 50 swim back/breast by 25's
1:00 rest, check HR immediately & OML
14 x 50 @ 1:00 as follows:
odds- swim IM order by 25's
evens- kick negative split - explosive dolphin kick off of each wall
Check HR immediately & OML after #14
200 easy drill = 3200 scy
Stretch tonight, drink lots of water and do an excellent job with your HW. Have a great day!
Tuesday, September 7, 2010
EC - I will miss writing workouts for you!
After warmup...
4 x 300 @ :20 rest as follows:
#1- 50 ra2 la2 free drill, 25 fly kick on side
#2&3- 50 drill/swim free, 50 drill/swim NO FREE
#4- all kick choice on back, neg split each 100 with good explosive dolphin kick off of each turn
1:00 rest, check HR
2 x 75 swim free br 4/2 on 2nd 25 @ 1:10
1 x 250 swim - even 50's are swim choice NO FREE @ 3:20
4 x 125 swim free @ 1:45 - build kick on last 50 to 90%
2 x 75 swim free/NO FREE/free by 25's @ 1:10
1 x 250 swim free, except even 50's are kick on back @ 3:20
4 x 150 swim negative split free @ 2:00 - can swim back on 2nd 75 if you'd like
2 x 75 swim/kick/swim by 25's @ 1:10
1 x 250 swim @ 3:20 - 50 free, 50 fly/back, 50 free, 50 back/breast, 50 free
4 x 100 swim free br 4/2 on 3rd 25 @ 1:15
1:00 rest, check HR immediately & OML
200 easy drill = 4700 scy.
Make sure you eat well, drink lots of water and get to sleep early tonight. Hope you are feeling better. Have a great day!
EC - I will miss writing workouts for you!
After warmup...
4 x 300 @ :20 rest as follows:
#1- 50 ra2 la2 free drill, 25 fly kick on side
#2&3- 50 drill/swim free, 50 drill/swim NO FREE
#4- all kick choice on back, neg split each 100 with good explosive dolphin kick off of each turn
1:00 rest, check HR
2 x 75 swim free br 4/2 on 2nd 25 @ 1:10
1 x 250 swim - even 50's are swim choice NO FREE @ 3:20
4 x 125 swim free @ 1:45 - build kick on last 50 to 90%
2 x 75 swim free/NO FREE/free by 25's @ 1:10
1 x 250 swim free, except even 50's are kick on back @ 3:20
4 x 150 swim negative split free @ 2:00 - can swim back on 2nd 75 if you'd like
2 x 75 swim/kick/swim by 25's @ 1:10
1 x 250 swim @ 3:20 - 50 free, 50 fly/back, 50 free, 50 back/breast, 50 free
4 x 100 swim free br 4/2 on 3rd 25 @ 1:15
1:00 rest, check HR immediately & OML
200 easy drill = 4700 scy.
Make sure you eat well, drink lots of water and get to sleep early tonight. Hope you are feeling better. Have a great day!
Monday, September 6, 2010
Monday, September 6, 2010
EC
After warmup, with fins...
16 x 25 @ :35
2- breast pull w/free kick
1- fly pull w/free kick
1- kick on back with explosive dolphin kick to the breakout
4 sets of (also with fins):
2 x 50 @ 1:00 - 25 choice drill, 25 swim - same stroke - build to FAST finish
1 x 100 @ 1:30 - 50 fly pull with free kick, 50 kick choice easy/FAST by 25's
No rest between sets, check HR after 4th set & take off fins
With snorkel....
8 x 100 swim free @ 1:20 - roll hips evenly, finish stroke
Check HR immediately & OML
3 sets of:
1 x 200 @ 2:40 swim choice, except 3rd 50 is kick
1 x 150 kick negative split @ 2:15
1 x 200 IM - 1st 100 is drill, 2nd 100 is swim, descend the 2nd 100 1-3 to something juicy
:30 rest between sets, not more than that.
Check HR after 3rd set immediately & OML
200 easy dril after 3rd set = 4850 scy.
Hope you've had a good weekend and are now looking forward to getting to work! Take good care of yourself, have a great day!
EC
After warmup, with fins...
16 x 25 @ :35
2- breast pull w/free kick
1- fly pull w/free kick
1- kick on back with explosive dolphin kick to the breakout
4 sets of (also with fins):
2 x 50 @ 1:00 - 25 choice drill, 25 swim - same stroke - build to FAST finish
1 x 100 @ 1:30 - 50 fly pull with free kick, 50 kick choice easy/FAST by 25's
No rest between sets, check HR after 4th set & take off fins
With snorkel....
8 x 100 swim free @ 1:20 - roll hips evenly, finish stroke
Check HR immediately & OML
3 sets of:
1 x 200 @ 2:40 swim choice, except 3rd 50 is kick
1 x 150 kick negative split @ 2:15
1 x 200 IM - 1st 100 is drill, 2nd 100 is swim, descend the 2nd 100 1-3 to something juicy
:30 rest between sets, not more than that.
Check HR after 3rd set immediately & OML
200 easy dril after 3rd set = 4850 scy.
Hope you've had a good weekend and are now looking forward to getting to work! Take good care of yourself, have a great day!
Sunday, September 5, 2010
Sunday September 5, 2010
EC & AM
After 400/400/200...
6 x 50 @ 1:00 free - swim dps/fist drill, try to get the stgroke count within 1 on the 2 x 25
2 x 200 @ :20 rest- 100 drill/swim NO FREE by 25's, 100 kick negative split
18 x 50 in sets of 3 as follows:
2- swim free/NO FREE - should be same stroke as 1st 100 of 200's - @ :45
1- swim/kick choice by 25's @ :40
1:00 rest, check HR immediately & OML
4 sets of:
3 x 50 as follows:
:20 FAST vertical dolphin kick, right into
1 x 25 kick FAST
:10 rest
1 x 25 LUNGBUSTER @ :40 - FAST dolphin kick here
After 3rd 50...
1 x 100 kick FAST @ 1:45
1 x 150 swim negative split free @ 1:45 - EC br 4/2 from 75 to 125
1:00 rest after 1st & 3rd sets, check HR
After 4th set...
1 x 300 easy pull free br 4/2 on even 50's
200 easy drill
4700 scy
Stretch today, enjoy the holiday weekend. Have a great day!
EC & AM
After 400/400/200...
6 x 50 @ 1:00 free - swim dps/fist drill, try to get the stgroke count within 1 on the 2 x 25
2 x 200 @ :20 rest- 100 drill/swim NO FREE by 25's, 100 kick negative split
18 x 50 in sets of 3 as follows:
2- swim free/NO FREE - should be same stroke as 1st 100 of 200's - @ :45
1- swim/kick choice by 25's @ :40
1:00 rest, check HR immediately & OML
4 sets of:
3 x 50 as follows:
:20 FAST vertical dolphin kick, right into
1 x 25 kick FAST
:10 rest
1 x 25 LUNGBUSTER @ :40 - FAST dolphin kick here
After 3rd 50...
1 x 100 kick FAST @ 1:45
1 x 150 swim negative split free @ 1:45 - EC br 4/2 from 75 to 125
1:00 rest after 1st & 3rd sets, check HR
After 4th set...
1 x 300 easy pull free br 4/2 on even 50's
200 easy drill
4700 scy
Stretch today, enjoy the holiday weekend. Have a great day!
Saturday, September 4, 2010
Saturday Morning, September 4, 2010
EC, KA, TB, HS & AM
After 400/400/200,
9 x 400 @ :20 rest in sets of 3 as follows:
1- IM, swim/kick by 50's
2- 4 x 100 kick on back negative split (1st round @ 1:35, 2nd @ 1:30, 3rd set @ 1:25)
3- pull free w/snorkel desc 1-3 to something JUICY
Check HR after each 400 pull, and OML after #9
200 easy dril = 4800 scy
Enjoy your weekend on campus, take good care of yourselves. Have a great day!
EC, KA, TB, HS & AM
After 400/400/200,
9 x 400 @ :20 rest in sets of 3 as follows:
1- IM, swim/kick by 50's
2- 4 x 100 kick on back negative split (1st round @ 1:35, 2nd @ 1:30, 3rd set @ 1:25)
3- pull free w/snorkel desc 1-3 to something JUICY
Check HR after each 400 pull, and OML after #9
200 easy dril = 4800 scy
Enjoy your weekend on campus, take good care of yourselves. Have a great day!
Wednesday, September 1, 2010
Thursday, September 2, 2010
Javier
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/snow angel fly drill by 25's
1:00 rest
16 x 100 as follows (2 sets of 8):
1-3: 50 fist free drill, 50 fly kick on side @ 1:45
4-5: 50 swim free, 50 choice backstroke drill
6-8: 50 swim negative split backstroke, 50 kick breast on back
After #16, check HR
1:00 rest
1 x 800 pull free breathing 3/5/7/9 by 50's
:30 rest
1 x 800 kick - negative split each 200, good explosive dolphin kick off of each wall.
Check HR again
200 easy drill = 4200 scy.
Don't get blown away by the hurricane. Looking forward to seeing you tomorrow, have a great day!
Javier
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/snow angel fly drill by 25's
1:00 rest
16 x 100 as follows (2 sets of 8):
1-3: 50 fist free drill, 50 fly kick on side @ 1:45
4-5: 50 swim free, 50 choice backstroke drill
6-8: 50 swim negative split backstroke, 50 kick breast on back
After #16, check HR
1:00 rest
1 x 800 pull free breathing 3/5/7/9 by 50's
:30 rest
1 x 800 kick - negative split each 200, good explosive dolphin kick off of each wall.
Check HR again
200 easy drill = 4200 scy.
Don't get blown away by the hurricane. Looking forward to seeing you tomorrow, have a great day!
Thursday, September 2, 2010
EC, KA, TB, HS & AM - hope you enjoyed your "Target Run" last night!
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/snow angel fly drill by 25's
200 choice skulling
1:00 rest
16 x 100 as follows:
1-4: 50 ra2 la2 free drill, 50 2 breast/2 fly drill @ 1:40
5-8: choice kick negative split @ 1:35
9-12: drill/swim by 25's - 50 back, 50 breast @ 1:45
13-16: IM @ 1:35- 25 swim fly, then the last 75 is kick, desc 1-4 to what you can
8 x 50 swim @ :45 as follows:
2- free/breast or free/fly by 25's
2- negative split backstroke
1:00 rest, check HR
4 x 350 as follows
1- pull free w/snorkel @ 4:45
2- odd 50's swim in main race stroke, even 50's kick easy/FAST by 25's @ 5:15
3- odd 50's kick strong, even 50's swim back/breast by 25's @ 5:30
4- all kick, odd 50's are FAST
1:00 rest, check HR immediately & OML
200 easy drill = 4600 scy.
Stretch today and try to get a nap after all that shopping last night. Have a great day!
EC, KA, TB, HS & AM - hope you enjoyed your "Target Run" last night!
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/snow angel fly drill by 25's
200 choice skulling
1:00 rest
16 x 100 as follows:
1-4: 50 ra2 la2 free drill, 50 2 breast/2 fly drill @ 1:40
5-8: choice kick negative split @ 1:35
9-12: drill/swim by 25's - 50 back, 50 breast @ 1:45
13-16: IM @ 1:35- 25 swim fly, then the last 75 is kick, desc 1-4 to what you can
8 x 50 swim @ :45 as follows:
2- free/breast or free/fly by 25's
2- negative split backstroke
1:00 rest, check HR
4 x 350 as follows
1- pull free w/snorkel @ 4:45
2- odd 50's swim in main race stroke, even 50's kick easy/FAST by 25's @ 5:15
3- odd 50's kick strong, even 50's swim back/breast by 25's @ 5:30
4- all kick, odd 50's are FAST
1:00 rest, check HR immediately & OML
200 easy drill = 4600 scy.
Stretch today and try to get a nap after all that shopping last night. Have a great day!
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