Sunday, October 31, 2010
SMAC- Platinum & Gold
600/400- the IM is drill/kick by 50's
1:00 rest
4 x 50 offside breathing free drill @ :10 rest
4 x 50 @ 1:00 - 25 kick on back (build), 25 choice drill NO FREE
4 x 125 @ 2:15- 50 swim/kick, 75 drill/kick/drill in M-R-S
8 x 50 swim free/M-R-S by 25's @ :45 (back) or :50 (fly) or :55 (breast)
1:00 rest, check HR
4 sets of:
4 x 50 kick @ :55- negative split, explosive dolphin kick underwater
1 x 100 swim/kick by 50's @ 1:45 (2:00) FAST
1 x 150 swim neg split free br 3 (Jenna- 250) @ 2:15 (3:15)
1** x 25 swim FAST from a dive
** add 1 x 25 in each set, so 4th set is 4 x 25 FAD
1:00 rest between sets, check HR after each round
After 4th set...
8 x 100 kick @ 1:45 (2:00) as follows...
odds- strong negative split on back w/explosive underwater dolphin kick
evens- FAST free with board
200 easy drill = 5050 (Jenna- 5650)
If there is time...
Bucket of Balls
Don't overdo it on the candy tonight, don't go out alone. Have a great day!
Sunday, October 31, 2010
Friday, October 29, 2010
Friday, October 29, 2010
SMAC- Platinum & Gold
600/400- the IM is swim/drill/drill/fly kick on side by 25's
1:00 rest
6 x 75 @ 1:20- 25 choice free drill, 50 drill/swim breast or fly
4 x 125 @ 2:00- reverse "slide" IM- I'll explain...
3 x 250 @ :20 rest as follows:
0dd 50's are kick easy/FAST by 25's
even 50's are swim negative split in m-r-s
1:00 rest, check HR
24 x 100 as follows (I'll give out the intervals to each lane):
3- swim/kick by 50's @ tight interval
3- @ 2:30 swim/kick by 50's descend 1-3 to all out smoking FAST
Check HR after #6 in each round
100 easy
1:00 rest
MYSTERY SET for both groups!
200 easy drill before you get out.
NO MOCK MEET THIS WEEKEND.
Look over meet entries before you go.
Do an excellent job with your HW tonight, don't wait until Sunday to start it. Have a great day!
SMAC- Platinum & Gold
600/400- the IM is swim/drill/drill/fly kick on side by 25's
1:00 rest
6 x 75 @ 1:20- 25 choice free drill, 50 drill/swim breast or fly
4 x 125 @ 2:00- reverse "slide" IM- I'll explain...
3 x 250 @ :20 rest as follows:
0dd 50's are kick easy/FAST by 25's
even 50's are swim negative split in m-r-s
1:00 rest, check HR
24 x 100 as follows (I'll give out the intervals to each lane):
3- swim/kick by 50's @ tight interval
3- @ 2:30 swim/kick by 50's descend 1-3 to all out smoking FAST
Check HR after #6 in each round
100 easy
1:00 rest
MYSTERY SET for both groups!
200 easy drill before you get out.
NO MOCK MEET THIS WEEKEND.
Look over meet entries before you go.
Do an excellent job with your HW tonight, don't wait until Sunday to start it. Have a great day!
Friday, October 29, 2010
SMAC- Silver
Get fins before you get in today!
200 swim easy freestyle with flipturns & tight streamlined pushoffs!
100 reverse IM drill
1:00 rest- put fins on
Kicking-
8 x 25 kick on back @ 1:00- dolphin kick off the wall until you breakout, then FAST free kick
Fly drilling-
streamlined dolphin kick on belly, get breath when needed
fly kick on belly, full fly stroke when breathing
swim fly, 2 kicks for each stroke
1:00 rest, take fins off
8 x 75 swim as follows-
25 swim choice NO FREE, 25 swim free br 3, 25 kick FAST on back
Check HR after #8, then, if there is time...
Work on starts!
Have a safe Halloween, be sure your HW is finished before you go Trick or Treating! Have a great day!
SMAC- Silver
Get fins before you get in today!
200 swim easy freestyle with flipturns & tight streamlined pushoffs!
100 reverse IM drill
1:00 rest- put fins on
Kicking-
8 x 25 kick on back @ 1:00- dolphin kick off the wall until you breakout, then FAST free kick
Fly drilling-
streamlined dolphin kick on belly, get breath when needed
fly kick on belly, full fly stroke when breathing
swim fly, 2 kicks for each stroke
1:00 rest, take fins off
8 x 75 swim as follows-
25 swim choice NO FREE, 25 swim free br 3, 25 kick FAST on back
Check HR after #8, then, if there is time...
Work on starts!
Have a safe Halloween, be sure your HW is finished before you go Trick or Treating! Have a great day!
Thursday, October 28, 2010
Thursday, October 28, 2010
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is kick/swim/kick/drill by 25's
1:00 rest
3 x 100 @ 1:45- 50 ra2la2 free drill, 50 breast pull w/free kick
4 x 50 @ 1:00 2 kicks 1 pull breaststroke- head down at the end of the stroke
4 x 75 @ 1:20- skull/swim breaststroke/kick on back by 25's, build swim & kick 25's to FAST
12 x 50 as follows:
2- swim breast/free by 25's @ :45 (:50)
2- swim breast desc 1-2 to FAST @ 1:10
1:00 rest after #12, check HR
6 sets of, "Pick your interval" on the 100's free...
1 x 100 @ 1:45 kick negative split on back- good underwater dolphin kick!
1 x 100 kick FAST free w/board @ 1:45
1 x 100 swim free br 3 @....add 1 x 100 in each set until you miss the interval; then add :05 to interval for next set and continue the set
:30 rest between sets, check HR after each set
After 6th set, 200 easy drill before you get out.
Jenna-
finish with 3 x 400 swim backstroke @ :20 rest- negative split & descend the 2nd 1-3 to something juicy!
Do an excellent job on your HW tonight, get excited for tomorrow's workout. Have a great day!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is kick/swim/kick/drill by 25's
1:00 rest
3 x 100 @ 1:45- 50 ra2la2 free drill, 50 breast pull w/free kick
4 x 50 @ 1:00 2 kicks 1 pull breaststroke- head down at the end of the stroke
4 x 75 @ 1:20- skull/swim breaststroke/kick on back by 25's, build swim & kick 25's to FAST
12 x 50 as follows:
2- swim breast/free by 25's @ :45 (:50)
2- swim breast desc 1-2 to FAST @ 1:10
1:00 rest after #12, check HR
6 sets of, "Pick your interval" on the 100's free...
1 x 100 @ 1:45 kick negative split on back- good underwater dolphin kick!
1 x 100 kick FAST free w/board @ 1:45
1 x 100 swim free br 3 @....add 1 x 100 in each set until you miss the interval; then add :05 to interval for next set and continue the set
:30 rest between sets, check HR after each set
After 6th set, 200 easy drill before you get out.
Jenna-
finish with 3 x 400 swim backstroke @ :20 rest- negative split & descend the 2nd 1-3 to something juicy!
Do an excellent job on your HW tonight, get excited for tomorrow's workout. Have a great day!
Thursday, October 28, 2010
SMAC- Silver
Good job yesterday, keep reading the clock!
200 swim easy freestyle with flip turns & tight streamlined pushoffs
100 reverse IM drill
1:00 rest
Kicking- let's finish that set from yesterday
4 x 25 kick FAST w/board @ 1:00
6 x 25 kick on back, desc 1-3 & 4-6 @ 1:15- #'s 3 &6 should be smoking FAST
1 x 100 swim negative split free br 3
Get HR for :06 immediately after you finish your 100 free
1:00 between sets
After 2nd set, work on breaststroke pullouts until 6:30
Do an excellent job on your HW tonight, be sure to bring in your report cards so I can see how you're doing. Have a great day!
SMAC- Silver
Good job yesterday, keep reading the clock!
200 swim easy freestyle with flip turns & tight streamlined pushoffs
100 reverse IM drill
1:00 rest
Kicking- let's finish that set from yesterday
4 x 25 kick FAST w/board @ 1:00
6 x 25 kick on back, desc 1-3 & 4-6 @ 1:15- #'s 3 &6 should be smoking FAST
1 x 100 swim negative split free br 3
Get HR for :06 immediately after you finish your 100 free
1:00 between sets
After 2nd set, work on breaststroke pullouts until 6:30
Do an excellent job on your HW tonight, be sure to bring in your report cards so I can see how you're doing. Have a great day!
Wednesday, October 27, 2010
Thursday Morning, October 28, 2010
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
1:00 rest
4 x 75 @ :10 rest as follows-
50 offside breathing free drill, 25 fly kick on side
3 x 250 @ :15 rest
50 fist free br 3, 50 swim free
50 drill choice breaststroke, 50 swim breaststroke
50 kick on back negative split
6 x 25 jungle sprints @ :40
1:00 rest, check HR
SPEEDSET
Warmdown with 2 x 300 @ :10 rest-
1- pull w/paddles br 37 by 50's
2- drill
3600 scy
Do an excellent job in school today, some bigger kicks descending this afternoon. Have a great day!
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
1:00 rest
4 x 75 @ :10 rest as follows-
50 offside breathing free drill, 25 fly kick on side
3 x 250 @ :15 rest
50 fist free br 3, 50 swim free
50 drill choice breaststroke, 50 swim breaststroke
50 kick on back negative split
6 x 25 jungle sprints @ :40
1:00 rest, check HR
SPEEDSET
Warmdown with 2 x 300 @ :10 rest-
1- pull w/paddles br 37 by 50's
2- drill
3600 scy
Do an excellent job in school today, some bigger kicks descending this afternoon. Have a great day!
Wednesday, October 27, 2010
SMAC- Platinum & Gold
400 swim easy freestyle
400 reverse IM- each 100 is drill/kick/drill/skulling by 25's
1:00 rest
6 sets of:
4 x 50 @ 1:00- 25 drill in m-r-s (4th best stroke in even sets), 25 kick on back build to FAST
4 x 25 @ :40 kick FAST choice w/board (kick free in even sets)
1 x 150 swim BIG negative split free br 3 @ 2:15 (2:30)
1 x 150 swim IM @ 3:00- 50 of each stroke, NO FREE- descend 1-3 & 4-6 to something juicy
No rest between sets, check HR after each IM
After 6th set, check HR immediately & OML; then, finish up with...
1 x 800** kick as follows
odd 100's on back choice
even 100's free with board
** keep track of your time for each 200, descend that time 1-4 to smoking FAST
Check HR
200 easy drill = 5400 scy
JENNA-
go the 800 above 100 swim back, 100 kick free w/board- descend the 200's 1-4
Finish up with...
1 x 400 swim w/snorkel- get time
:20 rest
4 x 100 swim neg split free br 3 @ 1:25
:20 rest, put snorkel back on...
1 x 400 swim free w/snorkel- faster than 1st 400!! (can you break 5:00?!?)
200 easy drill = 6600 scy
Do an excellent job with your HW tonight, try to stretch your legs, get some good sleep. Speedset tomorrow morning. Have a great day!
SMAC- Platinum & Gold
400 swim easy freestyle
400 reverse IM- each 100 is drill/kick/drill/skulling by 25's
1:00 rest
6 sets of:
4 x 50 @ 1:00- 25 drill in m-r-s (4th best stroke in even sets), 25 kick on back build to FAST
4 x 25 @ :40 kick FAST choice w/board (kick free in even sets)
1 x 150 swim BIG negative split free br 3 @ 2:15 (2:30)
1 x 150 swim IM @ 3:00- 50 of each stroke, NO FREE- descend 1-3 & 4-6 to something juicy
No rest between sets, check HR after each IM
After 6th set, check HR immediately & OML; then, finish up with...
1 x 800** kick as follows
odd 100's on back choice
even 100's free with board
** keep track of your time for each 200, descend that time 1-4 to smoking FAST
Check HR
200 easy drill = 5400 scy
JENNA-
go the 800 above 100 swim back, 100 kick free w/board- descend the 200's 1-4
Finish up with...
1 x 400 swim w/snorkel- get time
:20 rest
4 x 100 swim neg split free br 3 @ 1:25
:20 rest, put snorkel back on...
1 x 400 swim free w/snorkel- faster than 1st 400!! (can you break 5:00?!?)
200 easy drill = 6600 scy
Do an excellent job with your HW tonight, try to stretch your legs, get some good sleep. Speedset tomorrow morning. Have a great day!
Wednesday, October 27, 2010
SMAC- Silver
Great job on the fly drilling yesterday!
200 swim freestyle with flipturns & tight streamlined pushoffs
100 reverse IM drill
1:00 rest
Work on flip turns...
- forward somersaults
- backwards somersaults
- free to back turns, work on the dolphin kick underwater!
- regular flip turns...keep working on the underwater dolphin kick
1:00 rest
Kicking-
3 sets of:
4 x 25 @ 1:00 kick FAST w/boards
6 x 25 @ 1:15 kick on back, descend 1-3/4-6, excellent underwater dolphin kick off the wall!
1 x 100 swim negative split free br 3- get your time
1:00 rest between sets, check HR after each set for :06, then add a "zero" to that number.
If there is time...
work on breaststroke pullouts
Do an excellent job on your HW tonight, remember to bring in your report cards so I can see how you're doing. Tomorrow at 5:30 p.m. Have a great day!
SMAC- Silver
Great job on the fly drilling yesterday!
200 swim freestyle with flipturns & tight streamlined pushoffs
100 reverse IM drill
1:00 rest
Work on flip turns...
- forward somersaults
- backwards somersaults
- free to back turns, work on the dolphin kick underwater!
- regular flip turns...keep working on the underwater dolphin kick
1:00 rest
Kicking-
3 sets of:
4 x 25 @ 1:00 kick FAST w/boards
6 x 25 @ 1:15 kick on back, descend 1-3/4-6, excellent underwater dolphin kick off the wall!
1 x 100 swim negative split free br 3- get your time
1:00 rest between sets, check HR after each set for :06, then add a "zero" to that number.
If there is time...
work on breaststroke pullouts
Do an excellent job on your HW tonight, remember to bring in your report cards so I can see how you're doing. Tomorrow at 5:30 p.m. Have a great day!
Tuesday, October 26, 2010
Tuesday, October 26, 2010
SMAC Platinum
600 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
Do the 6 x 100/6 x 50/600 with the Gold Group, then...
3 sets of:
3 x 100 kick @ 1:35- make the interval
3 x 100 kick @ 2:30 descend 1-3 to all out smoking FAST
3 x 100 kick @ 1:35- make the interval
:30 rest
6 x 50 swim neg split free br 3 @ :40
1:00 rest between sets, check HR
After 3rd set, check HR OML, then...
200 easy drill = 6300 scy
Do an excellent job with your HW tonight, stretch your legs if you can. Have a great day!
SMAC Platinum
600 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
Do the 6 x 100/6 x 50/600 with the Gold Group, then...
3 sets of:
3 x 100 kick @ 1:35- make the interval
3 x 100 kick @ 2:30 descend 1-3 to all out smoking FAST
3 x 100 kick @ 1:35- make the interval
:30 rest
6 x 50 swim neg split free br 3 @ :40
1:00 rest between sets, check HR
After 3rd set, check HR OML, then...
200 easy drill = 6300 scy
Do an excellent job with your HW tonight, stretch your legs if you can. Have a great day!
Tuesday, October 26, 2010
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
6 x 100 @ :10 rest- 50 catchup free drill, 50 choice drill in m-r-s NO FREE
6 x 50 swim free/m-r-s @ :45 (:50)
1 x 600 swim backstroke, negative split each 100
1:00 rest, check HR
3 sets of:
4 x 100 kick on the tightest interval you can hold
3 x 100 kick desc 1-3 to all out FAST @ 2:30
4 x 50 swim free on the fastest interval you can hold
1:00 rest between sets, check HR
Finish up with...
200 easy drill = 5200 scy
Do an excellent job with your HW tonight, make sure you bring in your report cards so I can see how you're doing. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
6 x 100 @ :10 rest- 50 catchup free drill, 50 choice drill in m-r-s NO FREE
6 x 50 swim free/m-r-s @ :45 (:50)
1 x 600 swim backstroke, negative split each 100
1:00 rest, check HR
3 sets of:
4 x 100 kick on the tightest interval you can hold
3 x 100 kick desc 1-3 to all out FAST @ 2:30
4 x 50 swim free on the fastest interval you can hold
1:00 rest between sets, check HR
Finish up with...
200 easy drill = 5200 scy
Do an excellent job with your HW tonight, make sure you bring in your report cards so I can see how you're doing. Have a great day!
Tuesday, October 26, 2010
SMAC- Silver
200 easy swim freestyle with flipturns & tight, streamlined pushoffs
100 reverse IM drill
1:00 rest
Fins on for more butterfly drilling!
Kicking-
3 x 100 kick with board descend 1-3 to all out FAST
3 x 100 kick on back with flip turns descend 1-3 to all out FAST
3 x 100 kick choice descend 1-3 to all out FAST
1:00 rest, check HR
If there is time...
Work on flip turns
Do an excellent job on your HW tonight, and remember to bring in your report cards so I can see how you're doing. Have a great day!
SMAC- Silver
200 easy swim freestyle with flipturns & tight, streamlined pushoffs
100 reverse IM drill
1:00 rest
Fins on for more butterfly drilling!
Kicking-
3 x 100 kick with board descend 1-3 to all out FAST
3 x 100 kick on back with flip turns descend 1-3 to all out FAST
3 x 100 kick choice descend 1-3 to all out FAST
1:00 rest, check HR
If there is time...
Work on flip turns
Do an excellent job on your HW tonight, and remember to bring in your report cards so I can see how you're doing. Have a great day!
Monday, October 25, 2010
Monday, October 25, 2010
SMAC- Platinum
Quick team meeting before we start today
600 swim easy freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
8 x 50 @ 1:00 rest as follows
odds- choice drill/choice skulling by 25's
evens- choice drill/choice kick build to FAST by 25's
4 sets of:
3 x 100 @ 1:40
1- IM drill
2- IM swim
3- kick FAST
Check HR immediately after #12 & OML
After #12...
1 x 1200 pull w/snorkel & pull- roll hips evenly, finish stroke
1:00 rest
With fins, finish up with...
21 x 50 @ 1:00 swim, descend 1-3's to something juicy FAST
200 easy drill after #21 = 5050 scy
Do an excellent job with your HW tonight, remember to bring in your repaort card for me to see. Have a great day!
SMAC- Platinum
Quick team meeting before we start today
600 swim easy freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
8 x 50 @ 1:00 rest as follows
odds- choice drill/choice skulling by 25's
evens- choice drill/choice kick build to FAST by 25's
4 sets of:
3 x 100 @ 1:40
1- IM drill
2- IM swim
3- kick FAST
Check HR immediately after #12 & OML
After #12...
1 x 1200 pull w/snorkel & pull- roll hips evenly, finish stroke
1:00 rest
With fins, finish up with...
21 x 50 @ 1:00 swim, descend 1-3's to something juicy FAST
200 easy drill after #21 = 5050 scy
Do an excellent job with your HW tonight, remember to bring in your repaort card for me to see. Have a great day!
Monday, October 25, 2010
SMAC- Gold
Quick team meeting before we get started
400 swim easy freestyle
400 reverse IM drill
1:00 rest
14 x 75 as follows:
odds @ 1:20- 50 ra2 la2 free, 25 breast pull w/free kick
evens @ 1:10- 50 swim neg split free br3, 25 drill in m-r-s
7 x 100 @ 1:35 (1:50) as follows:
odds- swim IM
evens- swim free/m-r-s by 50's (NO FREE on 2nd 50)
10 x 25 @ :40 as follows...
odds*- jungle sprint
evens*- kick all out FAST
*except, #'s 3, 6 & 9 are LUNGBUSTER!
1:00 rest, check HR immediately & OML
Finish up with...
1 x 1000 pull easy free with snorkel- roll hips evenly, finish stroke
200 easy drill = 4200 scy
Do an excellent job with your HW tonight, remember to bring in your report cards for me to see. Have a great day!
SMAC- Gold
Quick team meeting before we get started
400 swim easy freestyle
400 reverse IM drill
1:00 rest
14 x 75 as follows:
odds @ 1:20- 50 ra2 la2 free, 25 breast pull w/free kick
evens @ 1:10- 50 swim neg split free br3, 25 drill in m-r-s
7 x 100 @ 1:35 (1:50) as follows:
odds- swim IM
evens- swim free/m-r-s by 50's (NO FREE on 2nd 50)
10 x 25 @ :40 as follows...
odds*- jungle sprint
evens*- kick all out FAST
*except, #'s 3, 6 & 9 are LUNGBUSTER!
1:00 rest, check HR immediately & OML
Finish up with...
1 x 1000 pull easy free with snorkel- roll hips evenly, finish stroke
200 easy drill = 4200 scy
Do an excellent job with your HW tonight, remember to bring in your report cards for me to see. Have a great day!
Monday, October 25, 2010
SMAC- Silver
200 swim freestyle with flipturns &tight, streamlined pushoffs
100 reverse IM drill
1:00 rest
Review breaststroke pullouts- remember, it's as easy as 1-2-3!
With fins...
Review:
- breaststroke pull with freestyle kick
- butterfly breathing
- FAST underwater dolphin kick
Do an excellent job with your HW tonight, remember to bring in your report cards so I can see how you're doing. Have a great day!
SMAC- Silver
200 swim freestyle with flipturns &tight, streamlined pushoffs
100 reverse IM drill
1:00 rest
Review breaststroke pullouts- remember, it's as easy as 1-2-3!
With fins...
Review:
- breaststroke pull with freestyle kick
- butterfly breathing
- FAST underwater dolphin kick
Do an excellent job with your HW tonight, remember to bring in your report cards so I can see how you're doing. Have a great day!
Sunday, October 24, 2010
Monday Morning, October 25, 2010
SMAC
600/400- the IM is 25 skulling, 25 kick, 50 drill
1:00 rest
4 x 125 @ :15 rest-
50 fist free br 3, 75 drill/kick/drill in m-r-s by 25's
4 x 75 swim free/m-r-s/free by 25's
8 x 25 @ :40-
odds are jungle sprints
evens are kick build to FAST
1:00 rest, check HR
Jenna- pace set
Gold- speedset from a dive
Do an excellent job in school today, especially at LUNCH. Have a great day!
SMAC
600/400- the IM is 25 skulling, 25 kick, 50 drill
1:00 rest
4 x 125 @ :15 rest-
50 fist free br 3, 75 drill/kick/drill in m-r-s by 25's
4 x 75 swim free/m-r-s/free by 25's
8 x 25 @ :40-
odds are jungle sprints
evens are kick build to FAST
1:00 rest, check HR
Jenna- pace set
Gold- speedset from a dive
Do an excellent job in school today, especially at LUNCH. Have a great day!
Sunday, October 24, 2010
SMAC- Platinum & Gold
600/400- the IM is drill/swim/kick/kick by 25's
1:00 rest
9 x 200 @ :20 rest in 3 sets of 3 as follows:
1- 50 offside breathing free drill, 50 choice drill in m-r-s
2- 50 swim (same stroke as you drilled above), 50 kick neg split
3- all kick desc 1-3, #3 should be juicy
1:00 rest, check HR
Gold-
2 sets of:
6 x 50 swim neg split free br 3 @ :50 (@ :55)
6 x 50 swim/kick @ :50 (@@ :55)
6 x 50 swim free/NO FREE @ :50 (@ :55)
6 x 50 all kick @ :50 (@ :55)
4 x 100 swim free br 3 @ the fastest interval you can make
1:00 rest between sets, check HR
200 easy drill after 2nd set = 6000 scy
Platinum-
3 x 1650 as follows:
#1
12 x 100 @ 1:25 as follows-
1- swim neg split free br 3
2- swim free/back by 50's
3- swim all back
1 x 450 swim free br 3, get time & check HR
#2
3 x 400 swim neg split free br 3 @ :20 rest
1 x 450 swim free br 3, faster than 1st 450
#3-
2 x 600 swim neg split backstroke @ :20 rest
1 x 450 swim free br 3- fastest of the day
200 easy drill = 7350 scy
Make sure you're ready for the week ahead in school. Remember, Friday November 5 after workout, we're going to dinner. Have a great day!
SMAC- Platinum & Gold
600/400- the IM is drill/swim/kick/kick by 25's
1:00 rest
9 x 200 @ :20 rest in 3 sets of 3 as follows:
1- 50 offside breathing free drill, 50 choice drill in m-r-s
2- 50 swim (same stroke as you drilled above), 50 kick neg split
3- all kick desc 1-3, #3 should be juicy
1:00 rest, check HR
Gold-
2 sets of:
6 x 50 swim neg split free br 3 @ :50 (@ :55)
6 x 50 swim/kick @ :50 (@@ :55)
6 x 50 swim free/NO FREE @ :50 (@ :55)
6 x 50 all kick @ :50 (@ :55)
4 x 100 swim free br 3 @ the fastest interval you can make
1:00 rest between sets, check HR
200 easy drill after 2nd set = 6000 scy
Platinum-
3 x 1650 as follows:
#1
12 x 100 @ 1:25 as follows-
1- swim neg split free br 3
2- swim free/back by 50's
3- swim all back
1 x 450 swim free br 3, get time & check HR
#2
3 x 400 swim neg split free br 3 @ :20 rest
1 x 450 swim free br 3, faster than 1st 450
#3-
2 x 600 swim neg split backstroke @ :20 rest
1 x 450 swim free br 3- fastest of the day
200 easy drill = 7350 scy
Make sure you're ready for the week ahead in school. Remember, Friday November 5 after workout, we're going to dinner. Have a great day!
Friday, October 22, 2010
Friday, October 22, 2010
SMAC- Platinum & Gold
600/4oo- the IM is kick/drill/kick/swim by 25's
1:00 rest
2 sets of:
4 x 75 @ 1:20- 50 fist free br 3, 25 dolph kick on side (50 drill in m-r-s in 2nd set)
4 x 50 @ :50 swim/kick by 25's free (m-r-s in 2nd set)
No rest between sets, check HR after 2nd set
2 sets of:
1 x 300- 50 swim/50 kick, 2nd 100 stroke must be different than 1st & 3rd
:10 rest
1 x 100 swim/kick @ 1:30 NO FREE
1 x 100 swim free br 3 @ 1:30- except 3rd 25 is kick free on back
1 x 100 swim IM, get time & desc 1-2
:30 rest between sets.
Check HR after 2nd set, then 1:00 rest
6 x 150 swim free br 3 @ 2:40 desc 1-3/4-6 to all out FAST
6 x 150 kick on back @ 3:20 desc 1-3/4-6
12 x 50 kick FAST @ 1:15- keep track of fastest time and average time
200 easy drill = 5800 scy
Do an excellent job with your HW this weekend, don't wait until Sunday Night to start! Have a great day!
SMAC- Platinum & Gold
600/4oo- the IM is kick/drill/kick/swim by 25's
1:00 rest
2 sets of:
4 x 75 @ 1:20- 50 fist free br 3, 25 dolph kick on side (50 drill in m-r-s in 2nd set)
4 x 50 @ :50 swim/kick by 25's free (m-r-s in 2nd set)
No rest between sets, check HR after 2nd set
2 sets of:
1 x 300- 50 swim/50 kick, 2nd 100 stroke must be different than 1st & 3rd
:10 rest
1 x 100 swim/kick @ 1:30 NO FREE
1 x 100 swim free br 3 @ 1:30- except 3rd 25 is kick free on back
1 x 100 swim IM, get time & desc 1-2
:30 rest between sets.
Check HR after 2nd set, then 1:00 rest
6 x 150 swim free br 3 @ 2:40 desc 1-3/4-6 to all out FAST
6 x 150 kick on back @ 3:20 desc 1-3/4-6
12 x 50 kick FAST @ 1:15- keep track of fastest time and average time
200 easy drill = 5800 scy
Do an excellent job with your HW this weekend, don't wait until Sunday Night to start! Have a great day!
Friday, October 22, 2010
SMAC- Silver
200 swim freestyle with flipturns & tight, streamlined pushoffs!
100 reverse IM drill
1:00 rest
Kicking-
With boards, 24 x 25 in 4 sets of 6 as follows:
1- moderate
2- strong
3- all out FAST
6 of each stroke; vertical dolphin kick at the wall between 25's, hands across your chest
1:00 rest after #24
3 x five minute swims (freestyle) @ 6:00, descend 1-3 to what you can
1:00 rest
Review breaststroke pullouts (remember, "as easy as 1-2-3")
Do an excellent job with your HW this weekend, don't wait until Sunday Night to start it all. Have a great day!
SMAC- Silver
200 swim freestyle with flipturns & tight, streamlined pushoffs!
100 reverse IM drill
1:00 rest
Kicking-
With boards, 24 x 25 in 4 sets of 6 as follows:
1- moderate
2- strong
3- all out FAST
6 of each stroke; vertical dolphin kick at the wall between 25's, hands across your chest
1:00 rest after #24
3 x five minute swims (freestyle) @ 6:00, descend 1-3 to what you can
1:00 rest
Review breaststroke pullouts (remember, "as easy as 1-2-3")
Do an excellent job with your HW this weekend, don't wait until Sunday Night to start it all. Have a great day!
Thursday, October 21, 2010
Thursday, October 21, 2010
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/skull by 25's
1:00 rest
8 x 50 @ 1:00 drill/kick by 25's
Check HR then continue right into...
6 sets of:
2 x 75 @ 1:20- 50 swim, 25 kick
2 x 75 @ 1:20- kick/swim/kick by 25's
2 x 75 @ 1:20- all kick
:30 rest
1 x 150 kick FAST for time- can you be under 2:15 here?
1:00 rest between sets
200 easy drill after 6th set = 5200 scy
Do an excellent job on your HW tonight, take note of how your arm is feeling later tonight & again in the morning. Have a great day!
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/skull by 25's
1:00 rest
8 x 50 @ 1:00 drill/kick by 25's
Check HR then continue right into...
6 sets of:
2 x 75 @ 1:20- 50 swim, 25 kick
2 x 75 @ 1:20- kick/swim/kick by 25's
2 x 75 @ 1:20- all kick
:30 rest
1 x 150 kick FAST for time- can you be under 2:15 here?
1:00 rest between sets
200 easy drill after 6th set = 5200 scy
Do an excellent job on your HW tonight, take note of how your arm is feeling later tonight & again in the morning. Have a great day!
Thursday, October 21, 2010
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/choice skulling by 25's
1:00 rest
18 x 100 as follows:
1-3, @ 2:00- 50 catchup free drill, 50 kick easy/FAST by 25's
4-6, @ 2:00- 50 kick, 50 drill/swim in m-r-s
7-9, kick on back descend 1-3 to all out FAST
2 times through, check HR after 2nd set of 9, then 1:00 rest
18 x 50 @ :50 as follows (or @ :55)
2- swim neg split free br 3, BIG KICK on the 2nd 25
1- swim/kick in m-r-s, NO FREE
1:00 rests, check HR
With fins,
8 x 25 @ :40, explosive underwater dolphin kick to the breakout, then FAST free kick to the end
8 x 50 @ 1:00-
odds- 25 choice drill, 25 kick FAST kick on back
evens- 25 FAST dolphin kick lungbuster, 25 kick free on back w/arms toward the ceiling
12 x 25 @ :40
odds- kick as above
evens- swim FAST
1:00 rest, take off fins
Finish up with...
8 x 100 swim neg split free w/snorkel @ 1:30 (or 6 @ 1:40)
Check HR after last 100
200 easy drill = 5400 scy
Do an excellent job with your HW tonight, remember to bring in your report cards for me to see. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/choice skulling by 25's
1:00 rest
18 x 100 as follows:
1-3, @ 2:00- 50 catchup free drill, 50 kick easy/FAST by 25's
4-6, @ 2:00- 50 kick, 50 drill/swim in m-r-s
7-9, kick on back descend 1-3 to all out FAST
2 times through, check HR after 2nd set of 9, then 1:00 rest
18 x 50 @ :50 as follows (or @ :55)
2- swim neg split free br 3, BIG KICK on the 2nd 25
1- swim/kick in m-r-s, NO FREE
1:00 rests, check HR
With fins,
8 x 25 @ :40, explosive underwater dolphin kick to the breakout, then FAST free kick to the end
8 x 50 @ 1:00-
odds- 25 choice drill, 25 kick FAST kick on back
evens- 25 FAST dolphin kick lungbuster, 25 kick free on back w/arms toward the ceiling
12 x 25 @ :40
odds- kick as above
evens- swim FAST
1:00 rest, take off fins
Finish up with...
8 x 100 swim neg split free w/snorkel @ 1:30 (or 6 @ 1:40)
Check HR after last 100
200 easy drill = 5400 scy
Do an excellent job with your HW tonight, remember to bring in your report cards for me to see. Have a great day!
Thursday, October 21, 2010
SMAC- Silver
Good job with yesterday's workout!
200 swim freeestyle with flip turns & tight streamlined pushoffs
100 reverse IM drill
1:00 rest
Review backstroke drill- 6 kicks 1 pull:
-head flat, hips up
-good hip rotation
-steady kick
-"thumbs out, pinkies in"
Kicking-
12 x 75 as follows (I will give each group their intervals):
2- 50 swim IM order by 25's, 25 kick FAST
2- kick IM order by 25's on back (25 of each, fly/breast/free)
3 times through
Starts from the blocks
Do an excellent job with your HW tonight, make sure you bring in your report cards for me to see. Have a great day!
SMAC- Silver
Good job with yesterday's workout!
200 swim freeestyle with flip turns & tight streamlined pushoffs
100 reverse IM drill
1:00 rest
Review backstroke drill- 6 kicks 1 pull:
-head flat, hips up
-good hip rotation
-steady kick
-"thumbs out, pinkies in"
Kicking-
12 x 75 as follows (I will give each group their intervals):
2- 50 swim IM order by 25's, 25 kick FAST
2- kick IM order by 25's on back (25 of each, fly/breast/free)
3 times through
Starts from the blocks
Do an excellent job with your HW tonight, make sure you bring in your report cards for me to see. Have a great day!
Wednesday, October 20, 2010
Wednesday, October 20, 2010
SMAC- Platinum & Gold
600/400- the IM is 25 drill, 25 swim, 50 kick neg split
1:00 rest
4 x 150 as follows, all @ :10 rest
50 ra2 la2 free, 50 choice drill in m-r-s, 50 choice drill in 4th best stroke
12 x 75 as follows-
1- swim free br 3- desc the 3 x 25 to at least 90%
:10 rest
2&3- swim free/m-r-s/4th best stroke by 25's @ 1:10
4- kick, easy/FAST by 25's, except 3rd 25 is LUNGBUSTER!
:20 rest between 2 sets of 4, check HR after #12
8 sets of
1 x 100 kick negative split on back @ 1:45/Plat, @ 2:00 Gold (2:15)
2 x 25 swim FAST @ :40- same stroke for both, change stroke by set
2 x 50 kick FAST for time @ 1:00
1 x 150 swim BIG negative split free br 3 @ 2:15/Plat, @ 2:30 Gold (AADHSMM go 1 x 100 swim neg split @ 2:30)
No rest between sets, check HR immediately after 8th set & OML
Finish up with...
1 x 600 kick as follows,
100 choice kick
100 kick IM order by 25's, desc those 3 x 100 1-3 to something juicy
200 easy drill = 5900 & 5700 scy
Do an excellent job with your HW tonight, be sure to bring in your report cards for me to see. Have a great day!
SMAC- Platinum & Gold
600/400- the IM is 25 drill, 25 swim, 50 kick neg split
1:00 rest
4 x 150 as follows, all @ :10 rest
50 ra2 la2 free, 50 choice drill in m-r-s, 50 choice drill in 4th best stroke
12 x 75 as follows-
1- swim free br 3- desc the 3 x 25 to at least 90%
:10 rest
2&3- swim free/m-r-s/4th best stroke by 25's @ 1:10
4- kick, easy/FAST by 25's, except 3rd 25 is LUNGBUSTER!
:20 rest between 2 sets of 4, check HR after #12
8 sets of
1 x 100 kick negative split on back @ 1:45/Plat, @ 2:00 Gold (2:15)
2 x 25 swim FAST @ :40- same stroke for both, change stroke by set
2 x 50 kick FAST for time @ 1:00
1 x 150 swim BIG negative split free br 3 @ 2:15/Plat, @ 2:30 Gold (AADHSMM go 1 x 100 swim neg split @ 2:30)
No rest between sets, check HR immediately after 8th set & OML
Finish up with...
1 x 600 kick as follows,
100 choice kick
100 kick IM order by 25's, desc those 3 x 100 1-3 to something juicy
200 easy drill = 5900 & 5700 scy
Do an excellent job with your HW tonight, be sure to bring in your report cards for me to see. Have a great day!
Wednesday, October 20, 2010
SMAC- Silver
200 easy swim freestyle with flipturns & tight streamlined pushoffs!
1:00 rest
Kicking-
6 sets of:
1 x 100 kick on back negative split- good underwater dolphin kicks here!
:10 rest
2 x 25 swim choice FAST @ :40- same stroke for both, change stroke by sets
1 x 50 kick FAST for time
:30 rest between sets, no more than that or else the previous set doesn't count!
Work on breaststroke pullouts- remember, "1-2-3"
100 easy drill before you go.
Do an excellent job on your HW tonight, remember to bring in your report cards for me to see. Have a great day!
SMAC- Silver
200 easy swim freestyle with flipturns & tight streamlined pushoffs!
1:00 rest
Kicking-
6 sets of:
1 x 100 kick on back negative split- good underwater dolphin kicks here!
:10 rest
2 x 25 swim choice FAST @ :40- same stroke for both, change stroke by sets
1 x 50 kick FAST for time
:30 rest between sets, no more than that or else the previous set doesn't count!
Work on breaststroke pullouts- remember, "1-2-3"
100 easy drill before you go.
Do an excellent job on your HW tonight, remember to bring in your report cards for me to see. Have a great day!
Tuesday, October 19, 2010
Tuesday, October 19, 2010
SMAC- Platinum & Gold
600/400- the IM is 50 drill, 25 kick, 25 choice skulling
1:00 rest
2 x 200 @ :10 rest- 50 offside breathing free drill, 50 choice breaststroke drill
8 x 50 @ :55 (1:00) kick on back as follows:
odds- IM order by 25's, build each 25 to FAST
evens- free negative split
18 x 75 swim as follows:
1- swim free br 3 @ 1:10 (1:20)
2- swim free/breast/free by 25's @ 1:10 (1:20)
3- swim free br 3 @ 1:00 (@ :55 if you can on #'s 6, 9 & 12) (1:10)
No rest between sets of 3, check HR immediately after #18 & OML
With fins...
12 x 50 breaststroke drill @ 1:00
1- choice breaststroke drill
2- same drill/fly kick on side
3- same drill/LUNGBUSTER
Take off fins after #12, check HR again
12 sets of:
:25 kick FAST free on back
1 x 25 breaststroke swim FAST @ :40
Vertical dolphin kick until it's your turn to kick on back
No rest between sets, check HR after 12th set.
Finish up with...
1 x 900 with snorkel- 100 cruise, 50 FAST
200 easy drill = approx 6200 scy
Do an excellent job with your HW tonight, remember to bring in your report cards for me to see. Have a great day!
SMAC- Platinum & Gold
600/400- the IM is 50 drill, 25 kick, 25 choice skulling
1:00 rest
2 x 200 @ :10 rest- 50 offside breathing free drill, 50 choice breaststroke drill
8 x 50 @ :55 (1:00) kick on back as follows:
odds- IM order by 25's, build each 25 to FAST
evens- free negative split
18 x 75 swim as follows:
1- swim free br 3 @ 1:10 (1:20)
2- swim free/breast/free by 25's @ 1:10 (1:20)
3- swim free br 3 @ 1:00 (@ :55 if you can on #'s 6, 9 & 12) (1:10)
No rest between sets of 3, check HR immediately after #18 & OML
With fins...
12 x 50 breaststroke drill @ 1:00
1- choice breaststroke drill
2- same drill/fly kick on side
3- same drill/LUNGBUSTER
Take off fins after #12, check HR again
12 sets of:
:25 kick FAST free on back
1 x 25 breaststroke swim FAST @ :40
Vertical dolphin kick until it's your turn to kick on back
No rest between sets, check HR after 12th set.
Finish up with...
1 x 900 with snorkel- 100 cruise, 50 FAST
200 easy drill = approx 6200 scy
Do an excellent job with your HW tonight, remember to bring in your report cards for me to see. Have a great day!
Tuesday, October 19, 2010
SMAC- Silver
200 swim freestyle with flipturns & tight streamlined breakouts!
100 reverse IM drill
1:00 rest
8 x 50 kick on back as follows:
odds- IM order by 25's- build each 25 to all out FAST
evens- free negative split
1:00 rest, get fins
Butterfly drilling with fins
*let's try the ra2 la2 fly drill with the opposite arm at your side
Take off fins
Finish up with flip turns from the flags
Do an excellent job with your HW tonight, don't forget to bring in your report cards so I can see them. Have a great day!
SMAC- Silver
200 swim freestyle with flipturns & tight streamlined breakouts!
100 reverse IM drill
1:00 rest
8 x 50 kick on back as follows:
odds- IM order by 25's- build each 25 to all out FAST
evens- free negative split
1:00 rest, get fins
Butterfly drilling with fins
*let's try the ra2 la2 fly drill with the opposite arm at your side
Take off fins
Finish up with flip turns from the flags
Do an excellent job with your HW tonight, don't forget to bring in your report cards so I can see them. Have a great day!
Monday, October 18, 2010
Monday, October 18, 2010
SMAC
600/400- the IM is drill/swim/drill/kick by 25's
1:00 rest
6 x 100 @ 1:45
odds- 50 fist free drill br 3, 50 kick neg split on back
evens- 50 fist free drill br 3, 50 choice fly or breast drill
1 x 900 done as 6 x 150 (continuously) as follows:
75 drill/swim/drill by 25's in main race stroke
75 kick on back with explosive underwater dolphin kick to the breakout- 2nd 25 is kick all out FAST
1:00 rest, check HR
Jenna-
Pace set, followed by 1 x 100 drill, then...
MYSTERY SET
6000 scy
GOLD-
With snorkel, 6 sets of:
6 x 50 swim free @ :55 (2nd set @ :50; 3rd set @ :45; 4th set @ :50; 5th set @ :45; 6th set @ :40!!)
:30 rest, snorkel off, fins on...
6 x 25 kick on back - EXPLOSIVE underwater dolphin kick, then kick free w/arms toward ceiling, except # 4 is LUNGBUSTER!- 1st set @ :45, 2nd set @ :40, 3rd @ :35, etc...6th set@ :20!!
:30 rest, take off fins & check HR- NO ADDITIONAL REST BETWEEN SETS.
200 easy drill after 6th set= 5400 scy
Do an excellent job with your HW tonight, be sure to bring in your report cards so I can see them. Have a great day!
SMAC
600/400- the IM is drill/swim/drill/kick by 25's
1:00 rest
6 x 100 @ 1:45
odds- 50 fist free drill br 3, 50 kick neg split on back
evens- 50 fist free drill br 3, 50 choice fly or breast drill
1 x 900 done as 6 x 150 (continuously) as follows:
75 drill/swim/drill by 25's in main race stroke
75 kick on back with explosive underwater dolphin kick to the breakout- 2nd 25 is kick all out FAST
1:00 rest, check HR
Jenna-
Pace set, followed by 1 x 100 drill, then...
MYSTERY SET
6000 scy
GOLD-
With snorkel, 6 sets of:
6 x 50 swim free @ :55 (2nd set @ :50; 3rd set @ :45; 4th set @ :50; 5th set @ :45; 6th set @ :40!!)
:30 rest, snorkel off, fins on...
6 x 25 kick on back - EXPLOSIVE underwater dolphin kick, then kick free w/arms toward ceiling, except # 4 is LUNGBUSTER!- 1st set @ :45, 2nd set @ :40, 3rd @ :35, etc...6th set@ :20!!
:30 rest, take off fins & check HR- NO ADDITIONAL REST BETWEEN SETS.
200 easy drill after 6th set= 5400 scy
Do an excellent job with your HW tonight, be sure to bring in your report cards so I can see them. Have a great day!
Monday, October 18, 2010
SMAC- Silver
200 easy swim freestyle with flip turns & tight streamlined pushoffs!
100 reverse IM drill
1:00 rest
Kicking-
6 sets of:
:20 FAST vertical dolphin kick at the wall, then...
2 x 50 kick IM order by 25's on back @ :10 rest
1 x 50 swim negative split free br 3
No rest between sets, check HR after last set, then go get fins for fly drilling
With fins...
Fly drilling-
talk about ra2 la2 fly drill with 2nd arm at side
Do an excellent job with your HW tonight, remember to bring in your report cards for me to see. Have a great day!
SMAC- Silver
200 easy swim freestyle with flip turns & tight streamlined pushoffs!
100 reverse IM drill
1:00 rest
Kicking-
6 sets of:
:20 FAST vertical dolphin kick at the wall, then...
2 x 50 kick IM order by 25's on back @ :10 rest
1 x 50 swim negative split free br 3
No rest between sets, check HR after last set, then go get fins for fly drilling
With fins...
Fly drilling-
talk about ra2 la2 fly drill with 2nd arm at side
Do an excellent job with your HW tonight, remember to bring in your report cards for me to see. Have a great day!
Monday Morning, October 18, 2010
SMAC
600/400- the IM is drill/kick by 50's
1:00 rest
4 x 200 @ :20 rest, 100 kick on back easy/FAST 100 drill/swim by 25's NO FREE
With fins:
8 x 25 @ :40 choice kick on back with EXPLOSIVE underwater dolphin kick to the breakout
4 x 50 @ 1:00 choice breast drill/fly kick on side
6 x 25 @ :40 - different breast drill
1:00 rest, take fins off
3 sets of:
2 x 50 swim back/breast @ :55 (@ :50 in 2nd set, then @ :45 in 3rd set)
2 x 25 kick FAST breast kick on back
No rest between sets, check HR after 3rd set
Finish up with...
1 x 300 - choice kick, choice breast drill by 50's
3200 scy
Do an excellent job in school today, see you this afternoon. Have a great day!
SMAC
600/400- the IM is drill/kick by 50's
1:00 rest
4 x 200 @ :20 rest, 100 kick on back easy/FAST 100 drill/swim by 25's NO FREE
With fins:
8 x 25 @ :40 choice kick on back with EXPLOSIVE underwater dolphin kick to the breakout
4 x 50 @ 1:00 choice breast drill/fly kick on side
6 x 25 @ :40 - different breast drill
1:00 rest, take fins off
3 sets of:
2 x 50 swim back/breast @ :55 (@ :50 in 2nd set, then @ :45 in 3rd set)
2 x 25 kick FAST breast kick on back
No rest between sets, check HR after 3rd set
Finish up with...
1 x 300 - choice kick, choice breast drill by 50's
3200 scy
Do an excellent job in school today, see you this afternoon. Have a great day!
Sunday, October 17, 2010
Sunday, October 17, 2010
SMAC
600/400- the IM is drill/kick/drill/swim by 25's
1:00 rest
6 x 75 @ 1:15
odds- 50 fist free, 25 choice kick on back
even- 50 choice drill in 4th best stroke NO FREE, 25 fly kick on side
3 x 250 @ :10 rest
odds- 75 drill/swim/drill in m-r-s by 25's, 50 swim neg split free br 3
#2- all kick on back with explosive underwater breakouts
1:00 rest, check HR
6 sets of:
4 x 50 kick choice @ :55 (@ :50 in 2nd set, @ :45 in 4th set; 6th set is swim/kick @ :40)
4 x 25 kick w/board @ :45- win two consec. 25's, sit one out
1 x 100 IM swim, desc 1-3/4-6 to something juicy @ 2:00
No rest between sets, check HR after 3rd & 6th set.
12 x 150 swim free br 3 as follows:
2/1
2/2
2/3
I'll give everybody their intervals
1:00 rest after #12, check HR immediately & OML
Jenna- 600 swim backstroke, 100 smooth, 50 with race pace tempo
200 easy drill before you get out. Make sure your HW is done and you're ready for the week ahead. Tomorrow morning at 5:30 a.m. Have a great day!
SMAC
600/400- the IM is drill/kick/drill/swim by 25's
1:00 rest
6 x 75 @ 1:15
odds- 50 fist free, 25 choice kick on back
even- 50 choice drill in 4th best stroke NO FREE, 25 fly kick on side
3 x 250 @ :10 rest
odds- 75 drill/swim/drill in m-r-s by 25's, 50 swim neg split free br 3
#2- all kick on back with explosive underwater breakouts
1:00 rest, check HR
6 sets of:
4 x 50 kick choice @ :55 (@ :50 in 2nd set, @ :45 in 4th set; 6th set is swim/kick @ :40)
4 x 25 kick w/board @ :45- win two consec. 25's, sit one out
1 x 100 IM swim, desc 1-3/4-6 to something juicy @ 2:00
No rest between sets, check HR after 3rd & 6th set.
12 x 150 swim free br 3 as follows:
2/1
2/2
2/3
I'll give everybody their intervals
1:00 rest after #12, check HR immediately & OML
Jenna- 600 swim backstroke, 100 smooth, 50 with race pace tempo
200 easy drill before you get out. Make sure your HW is done and you're ready for the week ahead. Tomorrow morning at 5:30 a.m. Have a great day!
Friday, October 15, 2010
Friday, October 15, 2010
SMAC- Platinum
600 swim easy freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
18 x 50 as follows:
1- ra2 la2 free drill/choice drill in m-r-s @ 1:00
2- swim free/mrs @ :50
3- swim/kick by 25's in m-r-s @ :50 (last 3 rounds @ :45)
No rest between sets, check HR after #18; then...
9 sets of...
3 x 100 swim neg split free br 3 @ 1:25
1 x 250 @ 4:30 swim backstroke descend 1-3 to something juicy!
No rest between sets, check your HR after every 3rd set
200 easy drill after 9th set = 7050 scy.
Do an excellent job with your HW this weekend, don't wait until Sunday Night to start it! Remember, Sunday at 3 p.m. here to go over the college application & recruiting process. have a great day!
SMAC- Platinum
600 swim easy freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
18 x 50 as follows:
1- ra2 la2 free drill/choice drill in m-r-s @ 1:00
2- swim free/mrs @ :50
3- swim/kick by 25's in m-r-s @ :50 (last 3 rounds @ :45)
No rest between sets, check HR after #18; then...
9 sets of...
3 x 100 swim neg split free br 3 @ 1:25
1 x 250 @ 4:30 swim backstroke descend 1-3 to something juicy!
No rest between sets, check your HR after every 3rd set
200 easy drill after 9th set = 7050 scy.
Do an excellent job with your HW this weekend, don't wait until Sunday Night to start it! Remember, Sunday at 3 p.m. here to go over the college application & recruiting process. have a great day!
Friday, October 15, 2010
SMAC- Gold
400 swim easy freestyle
400 reverse IM drill- each 100 is drill/kick by 25's
1:00 rest
18 x 50 as follows:
2- ra2 la2 free/choice drill in main race stroke @ 1:00
1- swim/kick in main race stroke @ :45 (@ :50 for AADHSMM)
No rest between sets of 3. Check HR after #18, then...
1 x 1200 as follows:
200 swim free w/snorkel- roll hips, finish stroke
100 swim dps in main race stroke, except 2nd 25 is jungle sprint, 4th 25 is build to FAST
1:00 rest, check HR immediately & OML
8 sets of:
3 x 50 @ 1:10 swim at 2nd 50 split of 100 Goal Time in m-r-s
1 x 100 easy drill @ 2:00- same stroke as 50's above
No rest between sets; you can switch strokes after 4th set
200 easy kick after last set = 5100 scy
Do an excellent job with your HW this weekend, don't wait until Sunday Night to start it! Remember, Sunday here at 3 p.m. for juniors & seniors, to go over the college application process & recruiting. Have a great day!
SMAC- Gold
400 swim easy freestyle
400 reverse IM drill- each 100 is drill/kick by 25's
1:00 rest
18 x 50 as follows:
2- ra2 la2 free/choice drill in main race stroke @ 1:00
1- swim/kick in main race stroke @ :45 (@ :50 for AADHSMM)
No rest between sets of 3. Check HR after #18, then...
1 x 1200 as follows:
200 swim free w/snorkel- roll hips, finish stroke
100 swim dps in main race stroke, except 2nd 25 is jungle sprint, 4th 25 is build to FAST
1:00 rest, check HR immediately & OML
8 sets of:
3 x 50 @ 1:10 swim at 2nd 50 split of 100 Goal Time in m-r-s
1 x 100 easy drill @ 2:00- same stroke as 50's above
No rest between sets; you can switch strokes after 4th set
200 easy kick after last set = 5100 scy
Do an excellent job with your HW this weekend, don't wait until Sunday Night to start it! Remember, Sunday here at 3 p.m. for juniors & seniors, to go over the college application process & recruiting. Have a great day!
Friday, October 15, 2010
SMAC- Silver
200 swim easy freestyle with flip turns & tight streamlined pushoffs!
100 reverse IM drill
1:00 rest
Review flip turns (BLOW SMALL BUBBLES OUT YOUR NOSE!):
6- swim in free, flip onto back, pushoff on back & breakout swimming backstroke
6- swim in free, flip onto back, pushoff on back, twist onto belly, breakout swimming freestyle
Kicking:
Stay on the right side of the lane at all times ("circle swim")!!
6 times, all on :10 rest
1 x 75 kick IM order on back (fly/breast/free by 25's)
1 x 50 kick free on back easy/FAST by 25's
1 x 25 LUNGBUSTER - as far as you can streamlined dolphin kick underwater NO BREATHING!!
After 6th set, check HR for :06
With fins, butterfly drills:
SMAC- Silver
200 swim easy freestyle with flip turns & tight streamlined pushoffs!
100 reverse IM drill
1:00 rest
Review flip turns (BLOW SMALL BUBBLES OUT YOUR NOSE!):
6- swim in free, flip onto back, pushoff on back & breakout swimming backstroke
6- swim in free, flip onto back, pushoff on back, twist onto belly, breakout swimming freestyle
Kicking:
Stay on the right side of the lane at all times ("circle swim")!!
6 times, all on :10 rest
1 x 75 kick IM order on back (fly/breast/free by 25's)
1 x 50 kick free on back easy/FAST by 25's
1 x 25 LUNGBUSTER - as far as you can streamlined dolphin kick underwater NO BREATHING!!
After 6th set, check HR for :06
With fins, butterfly drills:
- ra2 la2 fly- breathe to the front on the first stroke to each side
- 3 kicks 1 pull butterfly - be deleiberate, breathe as soon as your hands start pulling back
- fly pull with free kick
If there is time, work on starts from the blocks.
Do an excellent job with your HW this weekend- don't wait until Sunday Night to start it! More kicking & fly drilling next week. Have a great day!
Thursday, October 14, 2010
Thursday, October 14, 2010
SMAC- Platinum
600 swim easy freestyle
400 reverse IM- each 100 is drill/swim/drill/kick choice by 25's
1:00 rest
6 x 50 @ 1:00- 25 swim count strokes, 25 fist- count again - how close??
4 rounds of (don't worry about the clock, all @ :10 rest with great technique)...
1 x 25 fly kick on side
1 x 25 breast kick on back
1 x 25 swim choice with explosive breakout
1 x 75 swim IM, no free- excellent technique throughout
1:00 rest after 4th set, check HR, then...
8 sets of:
1 x 150 swim free br 3 @ 2:00
3 x 50 @ :45 choice- swim/kick or swim free/NO FREE
No rest between sets, check HR after last set immediately & OML
7 x 400 @ :20 rest as follows:
odds- pull free w/snorkel
evens- kick, descend 1-3 to all out smoking FAST, work your breakouts!
1:00 rest after #7, check HR immediately & OML
200 easy loosen = 6400 scy
Do an excellent job on your HW tonight, get excited for the workout tomorrow. Have a great day!
SMAC- Platinum
600 swim easy freestyle
400 reverse IM- each 100 is drill/swim/drill/kick choice by 25's
1:00 rest
6 x 50 @ 1:00- 25 swim count strokes, 25 fist- count again - how close??
4 rounds of (don't worry about the clock, all @ :10 rest with great technique)...
1 x 25 fly kick on side
1 x 25 breast kick on back
1 x 25 swim choice with explosive breakout
1 x 75 swim IM, no free- excellent technique throughout
1:00 rest after 4th set, check HR, then...
8 sets of:
1 x 150 swim free br 3 @ 2:00
3 x 50 @ :45 choice- swim/kick or swim free/NO FREE
No rest between sets, check HR after last set immediately & OML
7 x 400 @ :20 rest as follows:
odds- pull free w/snorkel
evens- kick, descend 1-3 to all out smoking FAST, work your breakouts!
1:00 rest after #7, check HR immediately & OML
200 easy loosen = 6400 scy
Do an excellent job on your HW tonight, get excited for the workout tomorrow. Have a great day!
Thursday, October 14, 2010
SMAC- Gold
400 swim easy freestyle
400 reverse IM- each 100 is drill/swim/drill/kick choice by 25's
1:00 rest
6 x 150 @ :10 rest (4 for AADHSMM) as follows:
75 drill/swim/drill in breast or fly
50 swim neg split in main race stroke
25 dolphin kick on back w/explosive breakouts
8 x 25 @ :40 kick on back- go 2 at a time & race, working on your breakouts!
4 sets of 4 x 100 as follows:
1-3 swim free br 3, I'll give you the intervals
#4- kick
Check HR after #16, then continue right into...
1 x 800 kick on back as follows
100 IM order by 25's @ 80%
100 main race stroke @ 100% - this means an all out effort here!
1:00 rest, check HR
With fins, finish up with 6 sets of...
4 x 25 @ :45
odds- 1/2 swim FAST 1/2 drill
evens- swim build to FAST, except #4 is LUNGBUSTER!
1 x 50 @ 1:00 swim FAST for time (target your best 50 time)
No rest between sets.
200 easy loosen after 6th set = 5400 scy
Do an excellent job with your HW tonight, get excited for tomorrow's workout. Have a great day!
SMAC- Gold
400 swim easy freestyle
400 reverse IM- each 100 is drill/swim/drill/kick choice by 25's
1:00 rest
6 x 150 @ :10 rest (4 for AADHSMM) as follows:
75 drill/swim/drill in breast or fly
50 swim neg split in main race stroke
25 dolphin kick on back w/explosive breakouts
8 x 25 @ :40 kick on back- go 2 at a time & race, working on your breakouts!
4 sets of 4 x 100 as follows:
1-3 swim free br 3, I'll give you the intervals
#4- kick
Check HR after #16, then continue right into...
1 x 800 kick on back as follows
100 IM order by 25's @ 80%
100 main race stroke @ 100% - this means an all out effort here!
1:00 rest, check HR
With fins, finish up with 6 sets of...
4 x 25 @ :45
odds- 1/2 swim FAST 1/2 drill
evens- swim build to FAST, except #4 is LUNGBUSTER!
1 x 50 @ 1:00 swim FAST for time (target your best 50 time)
No rest between sets.
200 easy loosen after 6th set = 5400 scy
Do an excellent job with your HW tonight, get excited for tomorrow's workout. Have a great day!
Thursday, October 14, 2010
SMAC- Silver
200 swim easy freestyle with flip turns & tight streamlined pushoffs!
100 reverse IM drill- try the ra2 la2 fly drill we did yesterday
1:00 rest
Kicking races- 2 at a time in each lane, racing against each other
:10 FAST vertical dolphin kick with arms across your shoulders, then...
push off underwater on back for 1 x 25 kick FAST on back; win twice, sit out one 25
Review freestyle flip turns -
the key is blowing the air out SLOWY through your nose
SMAC- Silver
200 swim easy freestyle with flip turns & tight streamlined pushoffs!
100 reverse IM drill- try the ra2 la2 fly drill we did yesterday
1:00 rest
Kicking races- 2 at a time in each lane, racing against each other
:10 FAST vertical dolphin kick with arms across your shoulders, then...
push off underwater on back for 1 x 25 kick FAST on back; win twice, sit out one 25
Review freestyle flip turns -
the key is blowing the air out SLOWY through your nose
- Front sommersaults (6)
- Reverse sommersaults (6)
- Swim free into the wall/flip onto your back/dolphin kick underwater on your back/breakout swimming backstroke
- Swim free into the wall/flip onto your back/start dolphin kicking & twisting on your belly so you break out on your stomach swimming freestyle
Don' forget, the key to a good flip turn is BLOW THE AIR OUT SLOWLY THROUGH YOUR NOSE WHILE YOU'RE FLIPING & PUSHING OFF ON YOUR BACK!
Do an excellent job with your HW tonight, get excited for tomorrow's workout. Have a great day!
Wednesday, October 13, 2010
Thursday Morning, October 14, 2010
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is swim/drill/kick/skulling by 25's
1:00 rest
2 sets of:
6 x 50 @ 1:00 drill choice (drill/kick by 25's in 2nd set)
2 x 100 @ 1:45- 50 swim free br 3, 50 drill/swim NO FREE by 25's
After 2nd set, continue right into...
8 x 25 @ :40 jungle sprints
1:00 rest, check HR
SPEEDSET
Finish up with...
8 x 75 swim @ 1:15 as follows:
2- breast/free-br3/breast by 25's
2- swim backstroke
200 easy drill before you get out = 3800 scy.
Do an excellent job in school today, drink lots of water. Have a great day!
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is swim/drill/kick/skulling by 25's
1:00 rest
2 sets of:
6 x 50 @ 1:00 drill choice (drill/kick by 25's in 2nd set)
2 x 100 @ 1:45- 50 swim free br 3, 50 drill/swim NO FREE by 25's
After 2nd set, continue right into...
8 x 25 @ :40 jungle sprints
1:00 rest, check HR
SPEEDSET
Finish up with...
8 x 75 swim @ 1:15 as follows:
2- breast/free-br3/breast by 25's
2- swim backstroke
200 easy drill before you get out = 3800 scy.
Do an excellent job in school today, drink lots of water. Have a great day!
Wednesday, October 13, 2010
SMAC- Platinum
600 swim easy freestyle
400 reverse IM- each 100 is drill/swim/drill/kick free on back with arms toward ceiling, by 25's
1:00 rest
6 x 300 as follows, all @ :20 rest
1- 50 offside breathing free drill, 25 fly kick on side
2- 50 choice drill/swim by 25's NO FREE, 25 choice kick on back build to FAST
3- swim with snorkel, desc the 100's 1-3 to what you can
1:00 rest after #6, check HR immediately & OML
6 x 200 as follows, all @ :20 rest
odds- kick choice neg split on back, desc 2nd 100 1-3 to what you can
evens- 100 swim IM, 100 kick FAST- can be different kick on each 200, but all must be FAST
1:00 rest after #6, check HR immediately & OML
With belt & bleach bottle, 8 sets of:
2 minutes of:
:20 FAST vertical kick with bleach bottle
:10 rest
:10 FAST kick w/board- get out as far as you can, then hold that spot for :10
(3 rounds = 2:00), then take belt off for...
2 x 50 kick FAST @ 1:00
No rest between sets after the 50's kick @ 1:00
Check HR after 8th set, then finish up with...
1 x 800 pull w/paddles & snorkel- roll hips evenly, finish stroke
200 easy drill = 5800 scy. Do an excellent job with your HW tonight, speedset tomorrow morning. Have a great day!
SMAC- Platinum
600 swim easy freestyle
400 reverse IM- each 100 is drill/swim/drill/kick free on back with arms toward ceiling, by 25's
1:00 rest
6 x 300 as follows, all @ :20 rest
1- 50 offside breathing free drill, 25 fly kick on side
2- 50 choice drill/swim by 25's NO FREE, 25 choice kick on back build to FAST
3- swim with snorkel, desc the 100's 1-3 to what you can
1:00 rest after #6, check HR immediately & OML
6 x 200 as follows, all @ :20 rest
odds- kick choice neg split on back, desc 2nd 100 1-3 to what you can
evens- 100 swim IM, 100 kick FAST- can be different kick on each 200, but all must be FAST
1:00 rest after #6, check HR immediately & OML
With belt & bleach bottle, 8 sets of:
2 minutes of:
:20 FAST vertical kick with bleach bottle
:10 rest
:10 FAST kick w/board- get out as far as you can, then hold that spot for :10
(3 rounds = 2:00), then take belt off for...
2 x 50 kick FAST @ 1:00
No rest between sets after the 50's kick @ 1:00
Check HR after 8th set, then finish up with...
1 x 800 pull w/paddles & snorkel- roll hips evenly, finish stroke
200 easy drill = 5800 scy. Do an excellent job with your HW tonight, speedset tomorrow morning. Have a great day!
Wednesday, October 13, 2010
SMAC- Gold
400 swim easy freestyle
400 reverse IM- each 100 is drill/drill/swim/kick free on back with arms toward ceiling, by 25's
1:00 rest
2 x 150 @ 2:45- 50 drill/swim by 25's in m-r-s NO FREE, 25 breast kick on back
6 x 75 @ 1:30-
25 catchup free drill, 25 kick FAST free on back, 25 breast pull w/free kick
10 x 25 @ :40-
odds are kick 1/2 FAST 1/2 drill
evens are kick build to all out FAST
1:00 rest, check HR
6 sets of:
(Change partners after every other round)
2 x 100 swim/kick choice by 50's @ 1:40 (AADHSMM @ 1:50)
1 x 100 swim IM, except free is kick free on back, @ 1:40 (1:50)
With your partner...
:30 FAST vertical dolphin kick
2 x 50 kick FAST on back, relay style with your partner, while the other person does vertical dolphin kick; add up your times from the 2 x 50 kick, then add them to your partner's times
1:00 rest between sets, check your HR after each set.
After 6th set, finish up with...
8 x 100 strong kick on back @ 1:45- work on those explosive dolphin kick breakouts! (AADHSMM @ 2:00)
200 easy drill = 5200 scy.
Do an excellent job with your HW tonight, stretch your legs if you can. Remember, everybody needs to bring in their report cards for me to see! Have a great day!
SMAC- Gold
400 swim easy freestyle
400 reverse IM- each 100 is drill/drill/swim/kick free on back with arms toward ceiling, by 25's
1:00 rest
2 x 150 @ 2:45- 50 drill/swim by 25's in m-r-s NO FREE, 25 breast kick on back
6 x 75 @ 1:30-
25 catchup free drill, 25 kick FAST free on back, 25 breast pull w/free kick
10 x 25 @ :40-
odds are kick 1/2 FAST 1/2 drill
evens are kick build to all out FAST
1:00 rest, check HR
6 sets of:
(Change partners after every other round)
2 x 100 swim/kick choice by 50's @ 1:40 (AADHSMM @ 1:50)
1 x 100 swim IM, except free is kick free on back, @ 1:40 (1:50)
With your partner...
:30 FAST vertical dolphin kick
2 x 50 kick FAST on back, relay style with your partner, while the other person does vertical dolphin kick; add up your times from the 2 x 50 kick, then add them to your partner's times
1:00 rest between sets, check your HR after each set.
After 6th set, finish up with...
8 x 100 strong kick on back @ 1:45- work on those explosive dolphin kick breakouts! (AADHSMM @ 2:00)
200 easy drill = 5200 scy.
Do an excellent job with your HW tonight, stretch your legs if you can. Remember, everybody needs to bring in their report cards for me to see! Have a great day!
Wednesday, October 13, 2010
SMAC- Silver
200 swim easy freestyle with flipturns & tight streamlined pushoffs!
100 reverse IM drill
1:00 rest
Kicking- vertical kick & a quick set of 50's
With fins, butterfly stroke drills
Finish up with some 75's swim fly/free/choice by 25's- NO FINS
If there is time...
Starts from the blocks
Do an excellent job on your HW tonight. Tomorrow at 5:30 p.m. Have a great day!
SMAC- Silver
200 swim easy freestyle with flipturns & tight streamlined pushoffs!
100 reverse IM drill
1:00 rest
Kicking- vertical kick & a quick set of 50's
With fins, butterfly stroke drills
Finish up with some 75's swim fly/free/choice by 25's- NO FINS
If there is time...
Starts from the blocks
Do an excellent job on your HW tonight. Tomorrow at 5:30 p.m. Have a great day!
Tuesday, October 12, 2010
Tuesday, October 12, 2010
SMAC- Platinum
600 swim freestyle
400 reverse IM- 75 drill/swim/drill/2 fly-2 breast drill, by 25's
1:00 rest
8 x 50 @ 1:00-
2- ra2 la2 free drill
2- choice drill NO FREE
1:00 rest
All one set, all freestyle is br 3 in the middle of each 25...
7 x 100 as follows-
odds- 3rd 25 kick choice on back
evens- swim IM, desc 1-3 to what you can
1 x 700 swim free, about 80% effort on the 2nd half
2 x 50 choice drill @ 1:00
9 x 50 @ :50- 2 swim IM order by 25's NO FREE, 1 neg split free
1 x 900 swim free- hold between 85-90% effort on 2nd half
3 x 50 choice drill @ 1:00
12 x 100 as follows:
1- swim/kick by 50's choice @ 1:30
2- swim free/NO FREE by 50's @ 1:30
3- swim neg split free @ 1:30
1 x 1200 swim free- 95% or better effort on 2nd half
1:00 rest, get HR immediately & OML
200 easy = 7000 scy
Do an excellent job on your HW tonight. Stretch your legs if you can, BIG kicking tomorrow. Have a great day!
SMAC- Platinum
600 swim freestyle
400 reverse IM- 75 drill/swim/drill/2 fly-2 breast drill, by 25's
1:00 rest
8 x 50 @ 1:00-
2- ra2 la2 free drill
2- choice drill NO FREE
1:00 rest
All one set, all freestyle is br 3 in the middle of each 25...
7 x 100 as follows-
odds- 3rd 25 kick choice on back
evens- swim IM, desc 1-3 to what you can
1 x 700 swim free, about 80% effort on the 2nd half
2 x 50 choice drill @ 1:00
9 x 50 @ :50- 2 swim IM order by 25's NO FREE, 1 neg split free
1 x 900 swim free- hold between 85-90% effort on 2nd half
3 x 50 choice drill @ 1:00
12 x 100 as follows:
1- swim/kick by 50's choice @ 1:30
2- swim free/NO FREE by 50's @ 1:30
3- swim neg split free @ 1:30
1 x 1200 swim free- 95% or better effort on 2nd half
1:00 rest, get HR immediately & OML
200 easy = 7000 scy
Do an excellent job on your HW tonight. Stretch your legs if you can, BIG kicking tomorrow. Have a great day!
Tuesday, October 12, 2010
SMAC- Gold
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/2 fly-2 breast drill by 25's
1:00 rest
8 x 50 @ 1:00-
2- ra2 la2 free
2- choice drill in main race stroke NO FREE
4 x 125 @ 2:15 as follows-
50 kick choice on back neg split, 75 drill-swim-drill by 25's in main race stroke
8 x 25 @ :40 jungle sprints
1:00 rest, check HR immediately & OML
With fins, 3 sets of:
3 x 75 swim descend 1-3 to all out smoking FAST @ 1:40
3 x 25 kick all out FAST @ :40
1 x 50 easy choice drill @ 1:00
3 x 75 kick descend 1-3 to all out blistering FAST @ 1:40
3 x 25 swim FAST- same stroke as 75's above, @ :40
1 x 50 easy choice drill @ 1:00
NO REST BETWEEN SETS, check HR after last set of 25's.
After 3rd set, finish up with...
1 x 800 pull with snorkel & buoy - roll hips evenly, finish your stroke
200 easy drill = 5000 scy.
Do an excellent job with your HW tonight. BIG kicking tomorrow. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/2 fly-2 breast drill by 25's
1:00 rest
8 x 50 @ 1:00-
2- ra2 la2 free
2- choice drill in main race stroke NO FREE
4 x 125 @ 2:15 as follows-
50 kick choice on back neg split, 75 drill-swim-drill by 25's in main race stroke
8 x 25 @ :40 jungle sprints
1:00 rest, check HR immediately & OML
With fins, 3 sets of:
3 x 75 swim descend 1-3 to all out smoking FAST @ 1:40
3 x 25 kick all out FAST @ :40
1 x 50 easy choice drill @ 1:00
3 x 75 kick descend 1-3 to all out blistering FAST @ 1:40
3 x 25 swim FAST- same stroke as 75's above, @ :40
1 x 50 easy choice drill @ 1:00
NO REST BETWEEN SETS, check HR after last set of 25's.
After 3rd set, finish up with...
1 x 800 pull with snorkel & buoy - roll hips evenly, finish your stroke
200 easy drill = 5000 scy.
Do an excellent job with your HW tonight. BIG kicking tomorrow. Have a great day!
Tuesday, October 12, 2010
SMAC- Silver
200 swim easy freestyle with flip turns & tight, streamlined pushoffs
100 reverse IM drill
1:00 rest
Kicking-
3 sets of:
2 x 75 kick @ 2:00, 2nd 25 is FAST
2 x 75 kick @ 2:00, 1st & 3rd 25's are FAST
50 easy drill choice
2 x 75 kick @ 2:00 all FAST
1:00 rest between sets. 1 set with board, 1 set on back, 1 set choice
Get fins after 3rd set...
Fly drilling
Concentrate on keeping your feet & knees together as you kick
Two kicks for each stroke
"Head goes down before your hands come around"
Do an excellent job on your HW tonight, remember to bring in your report cards. Have a great day!
SMAC- Silver
200 swim easy freestyle with flip turns & tight, streamlined pushoffs
100 reverse IM drill
1:00 rest
Kicking-
3 sets of:
2 x 75 kick @ 2:00, 2nd 25 is FAST
2 x 75 kick @ 2:00, 1st & 3rd 25's are FAST
50 easy drill choice
2 x 75 kick @ 2:00 all FAST
1:00 rest between sets. 1 set with board, 1 set on back, 1 set choice
Get fins after 3rd set...
Fly drilling
Concentrate on keeping your feet & knees together as you kick
Two kicks for each stroke
"Head goes down before your hands come around"
Do an excellent job on your HW tonight, remember to bring in your report cards. Have a great day!
Monday, October 11, 2010
Monday, October 11, 2010
SMAC- Platinum & Gold
600/400- the IM is drill/kick by 50's
1:00 rest
7 x 100 @ 1:50 as follows:
odds- 50 choice drill in main race stroke, 50 choice kick
evens- 50 fist free drill, 50 choice drill in 4th best stroke
12 x 25 @ :40 kick- explosive underwater dolphin kick to the breakout, then easy kick to the end
1 x 400 kick on back- same great underwater breakouts here!- 50 free, 50 4th best stroke
1:00 rest, check HR
50 x 50 @ :55 in 5 sets of 10 as follows:
1-10 swim free br 3, build kick to strong on 2nd 25
11-20 swim back/choice by 25's
21-30 swim/kick choice by 25's
31-40 swim free/choice NO FREE by 25's
41-50 swim 4th best stroke NO FREE/free by 25's
1:00 rest, check HR
Finish up with...
Platinum: 24 x 25 with fins @ :45- the usual sets of 4
Gold: 3 x 300 pull free @ :20 rest- br 3/5 by 50's for #1, then 3/7 by 50's for #2, then 3/9 by 50's for #3
200 easy drill = 5700 scy (PLAT) or 5800 scy (GOLD). Do an excellent job on your HW tonight, be sure to bring me a copy of your report cards so I can see how you're doing. Have a great day!
SMAC- Platinum & Gold
600/400- the IM is drill/kick by 50's
1:00 rest
7 x 100 @ 1:50 as follows:
odds- 50 choice drill in main race stroke, 50 choice kick
evens- 50 fist free drill, 50 choice drill in 4th best stroke
12 x 25 @ :40 kick- explosive underwater dolphin kick to the breakout, then easy kick to the end
1 x 400 kick on back- same great underwater breakouts here!- 50 free, 50 4th best stroke
1:00 rest, check HR
50 x 50 @ :55 in 5 sets of 10 as follows:
1-10 swim free br 3, build kick to strong on 2nd 25
11-20 swim back/choice by 25's
21-30 swim/kick choice by 25's
31-40 swim free/choice NO FREE by 25's
41-50 swim 4th best stroke NO FREE/free by 25's
1:00 rest, check HR
Finish up with...
Platinum: 24 x 25 with fins @ :45- the usual sets of 4
Gold: 3 x 300 pull free @ :20 rest- br 3/5 by 50's for #1, then 3/7 by 50's for #2, then 3/9 by 50's for #3
200 easy drill = 5700 scy (PLAT) or 5800 scy (GOLD). Do an excellent job on your HW tonight, be sure to bring me a copy of your report cards so I can see how you're doing. Have a great day!
Monday, October 11, 2010
SMAC- Silver
200 swim easy freestyle/backstroke by 25's, great turns & breakouts!
100 reverse IM drill
1:00 rest
Work on flip turns
Work on breaststroke pullouts
Kicking
Do an excellent job on your HW tonight, and be sure to bring in a copy of your report cards for me to see. Have a great day!
SMAC- Silver
200 swim easy freestyle/backstroke by 25's, great turns & breakouts!
100 reverse IM drill
1:00 rest
Work on flip turns
Work on breaststroke pullouts
Kicking
Do an excellent job on your HW tonight, and be sure to bring in a copy of your report cards for me to see. Have a great day!
Sunday, October 10, 2010
Monday Morning, October 11, 2010
SMAC
600/400- the 400 reverse IM is kick/ddrill by 25's
1:00 rest
4 x 75 @ 1:20 drill/kick fly on side/drill by 25's- drill is ra2 la2 free
1 x 100 IM swim @ 1:40, get time
6 x 50 @ 1:00- drill/swim by 25's, main race stroke
1 x 100 IM swim @ 1:40, get time, faster than #1
3 x 100 @ 1:40- 50 swim free br 3, 50 swim/kick by 25's
1 x 100 IM swim @ 1:40, get time- faster than #2, then get HR
1:00 rest
Platinum: pace set
Gold: speedset
200 easy drill before you go. Enjoy your day off tomorrow, be ready for afternoon workout. Have a great day!
SMAC
600/400- the 400 reverse IM is kick/ddrill by 25's
1:00 rest
4 x 75 @ 1:20 drill/kick fly on side/drill by 25's- drill is ra2 la2 free
1 x 100 IM swim @ 1:40, get time
6 x 50 @ 1:00- drill/swim by 25's, main race stroke
1 x 100 IM swim @ 1:40, get time, faster than #1
3 x 100 @ 1:40- 50 swim free br 3, 50 swim/kick by 25's
1 x 100 IM swim @ 1:40, get time- faster than #2, then get HR
1:00 rest
Platinum: pace set
Gold: speedset
200 easy drill before you go. Enjoy your day off tomorrow, be ready for afternoon workout. Have a great day!
Sunday, October 10, 2010
SMAC
600/400- the IM is drill/drill/swim/kick choice by 25's
1:00 rest
16 x 50 as follows:
1-4 choice free drill @ 1:00
5-8 choice drill/kick by 25's NO FREE, @ 1:00
9-12 swim/kick in main racce stroke @ :50
13-16 swim neg split free @ :45 (AADHSMM @ :50)
1:00 rest, check HR
3 x 200 kick negative split @ back @ 3:30 (4:00) - #2&3 are strong neg split
2 x 150 swim neg split free br b3 @ 2:00 (2:15)
8 x 50 kick w/boards @ :55- build 1st 25 to FAST, 2nd 25 all out FAST
2 x 150- as above
1 x 300 kick on back, descend the 3 x 100 to all out FAST @ 5:00 (6:00)
2 x 150- as above
4 x 150 kick IM order by 25's on back, desc the 75's 1-2 to FAST @ 3:00
2 x 150- as above
3 x 300 kick on back, desc 1-3 to something juicy
1:00 rest
3 x 300 swim with snorkel @ 4:30 descend 1-3 to something smoking FAST
200 easy drill before you get out.
Make sure you're ready for the week ahead in school. Have a great day!
SMAC
600/400- the IM is drill/drill/swim/kick choice by 25's
1:00 rest
16 x 50 as follows:
1-4 choice free drill @ 1:00
5-8 choice drill/kick by 25's NO FREE, @ 1:00
9-12 swim/kick in main racce stroke @ :50
13-16 swim neg split free @ :45 (AADHSMM @ :50)
1:00 rest, check HR
3 x 200 kick negative split @ back @ 3:30 (4:00) - #2&3 are strong neg split
2 x 150 swim neg split free br b3 @ 2:00 (2:15)
8 x 50 kick w/boards @ :55- build 1st 25 to FAST, 2nd 25 all out FAST
2 x 150- as above
1 x 300 kick on back, descend the 3 x 100 to all out FAST @ 5:00 (6:00)
2 x 150- as above
4 x 150 kick IM order by 25's on back, desc the 75's 1-2 to FAST @ 3:00
2 x 150- as above
3 x 300 kick on back, desc 1-3 to something juicy
1:00 rest
3 x 300 swim with snorkel @ 4:30 descend 1-3 to something smoking FAST
200 easy drill before you get out.
Make sure you're ready for the week ahead in school. Have a great day!
Friday, October 8, 2010
Friday, October 8, 2010
SMAC- Platinum
600/400- the IM is swim/drill/swim/kick by 25's
1:00 rest
Do the Gold workout as written, except...
Instead of the "4 sets of...2 x 75/1 x75/1 x 75/1 x 50" set, do...
6 x 400 as follows:
1&2- swim neg split free descend 1-2 to something juicy br 3 @ 6:00
#3- kick choice neg split @ 7:00
4&5- swim neg split backstroke desc end 1-2 to something juicy @ :30 rest
#6- pull free w/snorkel- faster than???
Check HR after each 400.
After fin set, 200 easy drill = 6500 scy.
Do an excellent job with your HW this weekend, don't wait until Sunday to do it all! Have a great day!
SMAC- Platinum
600/400- the IM is swim/drill/swim/kick by 25's
1:00 rest
Do the Gold workout as written, except...
Instead of the "4 sets of...2 x 75/1 x75/1 x 75/1 x 50" set, do...
6 x 400 as follows:
1&2- swim neg split free descend 1-2 to something juicy br 3 @ 6:00
#3- kick choice neg split @ 7:00
4&5- swim neg split backstroke desc end 1-2 to something juicy @ :30 rest
#6- pull free w/snorkel- faster than???
Check HR after each 400.
After fin set, 200 easy drill = 6500 scy.
Do an excellent job with your HW this weekend, don't wait until Sunday to do it all! Have a great day!
Friday, October 8, 2010
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is swm/drill/swim/kick by 25's
1:00 rest
2 sets of:
2 x 150 @ 3:00- 50 fist free br 3, 25 choice drill in main race stroke, then 25 choice kick build 50 drill/swim dps in main race stroke
1 x 100 @ 1:45- 50 swim main race stroke, 50 kick choice- neg split each 50
No rest between sets, check HR after 2nd set, then get right into...
4 x 50 @ :50 (:55) swim neg split free br 3
4 x 50 @ :50 (:55) swim free/MRS by 25's
4 x 50 @ :50 (:55) swim/kick on back by 25's
6 x 50 @ :50 (:55) kick choice on back with explosive dolphin kick on breakouts
1:00 rest, check HR immediately & OML
4 sets of:
2 x 75 swim free br 3 @ 1:10 (1:20)
1 x 75 swim free br 3 @ :55 (1:05)
1 x 75 swim IM (by 25's, NO FREE) @ 1:10 (1:20)
1 x 50 @ 1:00 kick FAST choice on back
No rest between sets, check HR after 4th set
With fins, finish up with...
24 x 50 @ 1:00 in sets of 4 as follows:
1-3, swim desc 1-3 to all out FAST
4- LUNGBUSTER/kick FAST by 25's - can you equal or better time from 3rd 50?
No rest between sets of 4.
200 easy drill = 5300 scy.
Do an excellent job with your HW this weekend, don't wait until Sunday Night to get it done! Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is swm/drill/swim/kick by 25's
1:00 rest
2 sets of:
2 x 150 @ 3:00- 50 fist free br 3, 25 choice drill in main race stroke, then 25 choice kick build 50 drill/swim dps in main race stroke
1 x 100 @ 1:45- 50 swim main race stroke, 50 kick choice- neg split each 50
No rest between sets, check HR after 2nd set, then get right into...
4 x 50 @ :50 (:55) swim neg split free br 3
4 x 50 @ :50 (:55) swim free/MRS by 25's
4 x 50 @ :50 (:55) swim/kick on back by 25's
6 x 50 @ :50 (:55) kick choice on back with explosive dolphin kick on breakouts
1:00 rest, check HR immediately & OML
4 sets of:
2 x 75 swim free br 3 @ 1:10 (1:20)
1 x 75 swim free br 3 @ :55 (1:05)
1 x 75 swim IM (by 25's, NO FREE) @ 1:10 (1:20)
1 x 50 @ 1:00 kick FAST choice on back
No rest between sets, check HR after 4th set
With fins, finish up with...
24 x 50 @ 1:00 in sets of 4 as follows:
1-3, swim desc 1-3 to all out FAST
4- LUNGBUSTER/kick FAST by 25's - can you equal or better time from 3rd 50?
No rest between sets of 4.
200 easy drill = 5300 scy.
Do an excellent job with your HW this weekend, don't wait until Sunday Night to get it done! Have a great day!
Friday, October 8, 2010
SMAC- Silver
200 swim easy freestyle- great turns & tight streamlined pushoffs!
100 reverse IM drill
1:00 rest
Work more on flip turns...
9 x 50 @ 2:00
2- catchup free drill/flip turn onto back/6 kicks 1 stroke backstroke
1- swim free br 3/flip turn onto back/swim backstroke with head back (chin up)
1:00 rest
From the flags:
10 flip turns- everybody goes 5 from belly to back, then 5 regular - BLOW SMALL BUBBLES OUT THROUGH YOUR NOSE!
1:00 rest
KICKING:
6 sets of (2 sets on back, 1 set with board- 2x):
2 x 75 kick IM order (fly/breast/free on back by 25's) @ 1:45 & 2:15
2 x 50 kick free moderate/FAST by 25's @ 1:45 & 2:15
No rest between sets.
Work on starts after the kicking if there is time
Do an excellent job on your HW this weekend, don't leave it all for Sunday Night. Have a great day!
SMAC- Silver
200 swim easy freestyle- great turns & tight streamlined pushoffs!
100 reverse IM drill
1:00 rest
Work more on flip turns...
9 x 50 @ 2:00
2- catchup free drill/flip turn onto back/6 kicks 1 stroke backstroke
1- swim free br 3/flip turn onto back/swim backstroke with head back (chin up)
1:00 rest
From the flags:
10 flip turns- everybody goes 5 from belly to back, then 5 regular - BLOW SMALL BUBBLES OUT THROUGH YOUR NOSE!
1:00 rest
KICKING:
6 sets of (2 sets on back, 1 set with board- 2x):
2 x 75 kick IM order (fly/breast/free on back by 25's) @ 1:45 & 2:15
2 x 50 kick free moderate/FAST by 25's @ 1:45 & 2:15
No rest between sets.
Work on starts after the kicking if there is time
Do an excellent job on your HW this weekend, don't leave it all for Sunday Night. Have a great day!
Thursday, October 7, 2010
Thursday, October 7, 2010
SMAC- Platinum & Gold
600/400- the IM is drill/swim/drill/choice breaststroke drill by 25's
1:00 rest
4 x 75 @ 1:20- 50 ra2 la2 free, 25 breast kick on back
4 x 50 @ 1:00- 25 choice drill in main stroke (NO FREE), 25 fly kick on side
3 x 100 swim free br 3 - except 3rd 25 is kick on back - @ 1:20 (Plat), 1:30 (Gold), or 1:40 (AADHSMM)
1:00 rest, check HR
3 x 100 kick descend 1-3 to all out smoking FAST @ 2:30
1:00 rest
MYSTERY SET
1:00 rest
Finish up with...
1 x 1400 as follows-
200 pull free br 3/5/7/9 by 50's
150 kick IM order by 50's (fly/breast/free on back, by 50's)
(four times through continuously)
200 easy drill = 6100 scy
Do an excellent job on your HW tonight, stretch your legs if you can. BIG day tomorrow, then a day off- get excited! Have a great day!
SMAC- Platinum & Gold
600/400- the IM is drill/swim/drill/choice breaststroke drill by 25's
1:00 rest
4 x 75 @ 1:20- 50 ra2 la2 free, 25 breast kick on back
4 x 50 @ 1:00- 25 choice drill in main stroke (NO FREE), 25 fly kick on side
3 x 100 swim free br 3 - except 3rd 25 is kick on back - @ 1:20 (Plat), 1:30 (Gold), or 1:40 (AADHSMM)
1:00 rest, check HR
3 x 100 kick descend 1-3 to all out smoking FAST @ 2:30
1:00 rest
MYSTERY SET
1:00 rest
Finish up with...
1 x 1400 as follows-
200 pull free br 3/5/7/9 by 50's
150 kick IM order by 50's (fly/breast/free on back, by 50's)
(four times through continuously)
200 easy drill = 6100 scy
Do an excellent job on your HW tonight, stretch your legs if you can. BIG day tomorrow, then a day off- get excited! Have a great day!
Wednesday, October 6, 2010
Thursday Morning, October 7, 2010
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick choice by 25's
1:00 rest
3 x 100 - 50 fist free br 3, 50 choice drill
4 x 150- 50 swim mod neg split free br 4, 75 d/k/d NO FREE, 25 kick build to FAST
1 x 300- swim/kick by 50's, NO FREE on 2nd 100
6 x 25 @ :40 jungle sprints
1:00 rest, check HR
SPEEDSET
1 x 600- 400 pull br 3, 200 easy drill
3750 scy
Do an excellent job in school today, BIG kicking this afternoon. Have a great day!
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick choice by 25's
1:00 rest
3 x 100 - 50 fist free br 3, 50 choice drill
4 x 150- 50 swim mod neg split free br 4, 75 d/k/d NO FREE, 25 kick build to FAST
1 x 300- swim/kick by 50's, NO FREE on 2nd 100
6 x 25 @ :40 jungle sprints
1:00 rest, check HR
SPEEDSET
1 x 600- 400 pull br 3, 200 easy drill
3750 scy
Do an excellent job in school today, BIG kicking this afternoon. Have a great day!
Wednesday, October 6, 2010
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is 2 kicks 1 pull breast/drill/drill/fly kick on side by 25's
1:00 rest
8 x 100 @ 1:45 as follows:
25 kick build to FAST
25 choice fist free drill br 3
25 fly drill
25 swim fly
1:00 rest
With fins:
16 x 75 @ 1:30
50 drill (4 of each stroke)
:05 rest
25 explosive dolphin kick on back (evens are LUNGBUSTER!)
1:00 rest
4 sets of:
6 x 50 swim with snorkel @ :55 (:05 faster in each round)
1 x 250 pull w/snorkel desc 1-4 to what you can
:30 rest between sets, check HR
200 easy drill after 4th set = 6200 scy
Do an excellent job with your HW tonight, speedset tomorrow morning. Have a great day!
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is 2 kicks 1 pull breast/drill/drill/fly kick on side by 25's
1:00 rest
8 x 100 @ 1:45 as follows:
25 kick build to FAST
25 choice fist free drill br 3
25 fly drill
25 swim fly
1:00 rest
With fins:
16 x 75 @ 1:30
50 drill (4 of each stroke)
:05 rest
25 explosive dolphin kick on back (evens are LUNGBUSTER!)
1:00 rest
4 sets of:
6 x 50 swim with snorkel @ :55 (:05 faster in each round)
1 x 250 pull w/snorkel desc 1-4 to what you can
:30 rest between sets, check HR
200 easy drill after 4th set = 6200 scy
Do an excellent job with your HW tonight, speedset tomorrow morning. Have a great day!
Wednesday, October 6, 2010
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is 2 kicks 1 pull breast/drill/drill/fly kick on side by 25's
1:00 rest
8 x 100 @ 1:45- 25 kick choice on back build to FAST, 25 choice free drill, 50 fly drill (drill/swim by 25's on even 100's)
6 sets of:
6 x 25 @ :40 - odds are drill, evens are swim (changes by set)
Hustle & put on snorkel
1 x 200 @ 3:30 swim neg split free, desc 1-3/4-6 to something juicy
No rest between sets, check HR after last set
Finish up with...
20 x 50 in 5 sets of 4 as follows:
2- swim free/NO FREE by 25's @ :50 (AADHSM @ :55)
2- kick on back @ :50 (AADHSM @ :55)
200 easy drill = 5100 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 2 kicks 1 pull breast/drill/drill/fly kick on side by 25's
1:00 rest
8 x 100 @ 1:45- 25 kick choice on back build to FAST, 25 choice free drill, 50 fly drill (drill/swim by 25's on even 100's)
6 sets of:
6 x 25 @ :40 - odds are drill, evens are swim (changes by set)
Hustle & put on snorkel
1 x 200 @ 3:30 swim neg split free, desc 1-3/4-6 to something juicy
No rest between sets, check HR after last set
Finish up with...
20 x 50 in 5 sets of 4 as follows:
2- swim free/NO FREE by 25's @ :50 (AADHSM @ :55)
2- kick on back @ :50 (AADHSM @ :55)
200 easy drill = 5100 scy
Do an excellent job on your HW tonight, get to sleep as early as possible. Have a great day!
Wednesday, October 6, 2010
SMAC- Silver
200 swim easy freestyle with flip turns & tight streamlined pushoffs
100 reverse IM drill
1:00 rest
Kicking
Work on flip turns
Work on open turns
Starts from the blocks
Do an excellent job with your HW tonight, get excited for butterfly drills later this week. Have a great day!
SMAC- Silver
200 swim easy freestyle with flip turns & tight streamlined pushoffs
100 reverse IM drill
1:00 rest
Kicking
Work on flip turns
Work on open turns
Starts from the blocks
Do an excellent job with your HW tonight, get excited for butterfly drills later this week. Have a great day!
Tuesday, October 5, 2010
Tuesday, October 5, 2010
SMAC- Platinum
600 swim freestyle
400 reverse IM- eqach 100 is drill/kick by 25's
1:00 rest
3 sets of:
4 x 50 @ 1:00 breast pull w/free kick- choice kick on back or side by 25's (drill is choice back drill in 2nd set)
1 x 250 - odd 50's are kick on back neg split, even 50's are swim same stroke as drill above
:30 rest between sets, check HR
After 3rd set, continue right into...
3 sets of:
6 x 100 (2 sets of 3)-
1- swim/kick by 50's @ 1:35
2- swim free/NO FREE by 50's @ 1:30
3- swim neg split free br 3 @ 1:25
1 x 400 swim backstroke- get time, desc 1-3 to what you can
:30 rest
1 x 200 kick neg split w/board
1:00 rest between sets, check HR after each set
MYSTERY SET
200 easy drill = 6550 scy
Do an excellent job with your HW tonight, eat well & get to sleep as early as possible. Have a great day!
SMAC- Platinum
600 swim freestyle
400 reverse IM- eqach 100 is drill/kick by 25's
1:00 rest
3 sets of:
4 x 50 @ 1:00 breast pull w/free kick- choice kick on back or side by 25's (drill is choice back drill in 2nd set)
1 x 250 - odd 50's are kick on back neg split, even 50's are swim same stroke as drill above
:30 rest between sets, check HR
After 3rd set, continue right into...
3 sets of:
6 x 100 (2 sets of 3)-
1- swim/kick by 50's @ 1:35
2- swim free/NO FREE by 50's @ 1:30
3- swim neg split free br 3 @ 1:25
1 x 400 swim backstroke- get time, desc 1-3 to what you can
:30 rest
1 x 200 kick neg split w/board
1:00 rest between sets, check HR after each set
MYSTERY SET
200 easy drill = 6550 scy
Do an excellent job with your HW tonight, eat well & get to sleep as early as possible. Have a great day!
Tuesday, October 5, 2010
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
3 sets of:
6 x 50 @ 1:00 as follows:
1&2- ra2 la2 free drill
3&4- breast pull with free kick, FAST recovery back to the front
5&6- drill/kick by 25's in 4th best stroke
No rest between sets of 6; after 3rd round, continue right into...
4 x 125 @ 2:10 (A-A-D-H-S-M-M @ 2:20)- swim free br3/kick FAST free/swim breast/kick FAST choice on back or side/swim in 4th best stroke by 25's
4 x 125 as above, only now @ 2:00 (or 2:10 for AADHSMM)
4 x 125 as above, @ 1:50 (2:00 for AADHSMM)
1:00 rest, check HR immediately & OML
8 x 100 swim/kick by 50's @ 1:40 (AADHSMM @ 1:50):
odds are free, evens are in main race stroke NO FREE (you'll have to hustle on those)
8 x 100 as follows:
odds- swim IM @ 1:45
evens- kick desc 1-4 to something juicy on #4 @ 2:00
Check HR after last 100
200 easy drill = 5000 scy
Do an excellent job with your HW tonight, get excited for the rest of the week! Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
3 sets of:
6 x 50 @ 1:00 as follows:
1&2- ra2 la2 free drill
3&4- breast pull with free kick, FAST recovery back to the front
5&6- drill/kick by 25's in 4th best stroke
No rest between sets of 6; after 3rd round, continue right into...
4 x 125 @ 2:10 (A-A-D-H-S-M-M @ 2:20)- swim free br3/kick FAST free/swim breast/kick FAST choice on back or side/swim in 4th best stroke by 25's
4 x 125 as above, only now @ 2:00 (or 2:10 for AADHSMM)
4 x 125 as above, @ 1:50 (2:00 for AADHSMM)
1:00 rest, check HR immediately & OML
8 x 100 swim/kick by 50's @ 1:40 (AADHSMM @ 1:50):
odds are free, evens are in main race stroke NO FREE (you'll have to hustle on those)
8 x 100 as follows:
odds- swim IM @ 1:45
evens- kick desc 1-4 to something juicy on #4 @ 2:00
Check HR after last 100
200 easy drill = 5000 scy
Do an excellent job with your HW tonight, get excited for the rest of the week! Have a great day!
Tuesday, October 5, 2010
SMAC- Silver
200 swim easy freestyle with flip turns & tight streamlined pushoffs!
100 reverse IM drill
1:00 rest
Review breaststroke pullouts (remember, "easy as 1-2-3")
Kicking- good underwater dolphin kick until you breakout on top of the water
Interval training set, different intervals by lane
100 easy drill before you get out.
Do an excellent job with your HW tonight, be ready to work on flip turns tomorrow. Have a great day!
SMAC- Silver
200 swim easy freestyle with flip turns & tight streamlined pushoffs!
100 reverse IM drill
1:00 rest
Review breaststroke pullouts (remember, "easy as 1-2-3")
Kicking- good underwater dolphin kick until you breakout on top of the water
Interval training set, different intervals by lane
100 easy drill before you get out.
Do an excellent job with your HW tonight, be ready to work on flip turns tomorrow. Have a great day!
Monday, October 4, 2010
Monday, October 4, 2010
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is drill/swim/snow angel fly drill/choice kick on back by 25's
1:00 rest
See "9 sets of..." in Gold workout
With snorkel, 8 sets of:
1 x 150 swim free @ 2:15
1 x 100 swim free @ 1:15
No rest between sets, check HR at end.
Finish up with...
1 x 1500 as follows:
300 swim backstroke - great turns & breakouts throughout
200 kick choice negative split
100 swim IM - descend 1-3 to what you can
200 easy drill = 6050 scy
Do an excellent job with your HW tonight, get to sleep as early as possible. Have a great day!
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is drill/swim/snow angel fly drill/choice kick on back by 25's
1:00 rest
See "9 sets of..." in Gold workout
With snorkel, 8 sets of:
1 x 150 swim free @ 2:15
1 x 100 swim free @ 1:15
No rest between sets, check HR at end.
Finish up with...
1 x 1500 as follows:
300 swim backstroke - great turns & breakouts throughout
200 kick choice negative split
100 swim IM - descend 1-3 to what you can
200 easy drill = 6050 scy
Do an excellent job with your HW tonight, get to sleep as early as possible. Have a great day!
Monday, October 4, 2010
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/snow angel fly drill/choice kick by 25's
1:00 rest
4 x 50 @ 1:00 swim free br 3/fist free drill br 3 - count strokes on both 25's, can you get within 1 stroke of your swim free stroke count?
9 sets of:
:20 FAST vertical dolphin kick
1 x 50 kick FAST on back (every 3rd set with board)
:10 rest
1 x 50 @ 1:00- 25 choice back drill w/explosive underwater dolphin kick to the breakout, then 25 2 kicks 1 pull breaststroke drill
1 x 50 swim back/breast by 25's @ :45
No rest between sets, check HR immediately & OML after last set.
With snorkel, 6 sets of...
1 x 150 swim freestyle @ 2:15 (A-A-D-H-M-M @ 2:30)
3 x 50 swim freestyle - odd sets @ :50, even sets @ :40 (AADHMM@ :55 & :45)
No rest between sets, check HR immediately & OML after last set.
Finish up with...
1 x 800 as follows:
odd 100's swim IM
even 100's kick choice on back negative split
250 easy drill after 800 = 5000 scy.
DO an excellent job with 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 drill/swim/snow angel fly drill/choice kick by 25's
1:00 rest
4 x 50 @ 1:00 swim free br 3/fist free drill br 3 - count strokes on both 25's, can you get within 1 stroke of your swim free stroke count?
9 sets of:
:20 FAST vertical dolphin kick
1 x 50 kick FAST on back (every 3rd set with board)
:10 rest
1 x 50 @ 1:00- 25 choice back drill w/explosive underwater dolphin kick to the breakout, then 25 2 kicks 1 pull breaststroke drill
1 x 50 swim back/breast by 25's @ :45
No rest between sets, check HR immediately & OML after last set.
With snorkel, 6 sets of...
1 x 150 swim freestyle @ 2:15 (A-A-D-H-M-M @ 2:30)
3 x 50 swim freestyle - odd sets @ :50, even sets @ :40 (AADHMM@ :55 & :45)
No rest between sets, check HR immediately & OML after last set.
Finish up with...
1 x 800 as follows:
odd 100's swim IM
even 100's kick choice on back negative split
250 easy drill after 800 = 5000 scy.
DO an excellent job with your HW tonight, get to sleep as early as possible. Have a great day!
Sunday, October 3, 2010
Monday Morning, October 4, 2010
SMAC - real good job with the fin set yesterday!
600/400- the IM is kick/kick/drill/swim by 25's
1:00 rest
4 x 25 choice easy skulling @ :10 rest
2 x 100 @ :15 rest- 50 offside breathing drill, 50 least favorite drill in M.R.S.
6 x 75 @ 1:20-
odds- 50 swim free br 3, 25 fly kick on side
evens- drill/swim- build to FAST/drill by 25's in M.R.S. by 25's
1:00 rest, check HR
PLATINUM: pace set
GOLD: speedset
200 easy drill before you get out.
Do an excellent job in school today - eat well, drink lots of water. Have a great day!
SMAC - real good job with the fin set yesterday!
600/400- the IM is kick/kick/drill/swim by 25's
1:00 rest
4 x 25 choice easy skulling @ :10 rest
2 x 100 @ :15 rest- 50 offside breathing drill, 50 least favorite drill in M.R.S.
6 x 75 @ 1:20-
odds- 50 swim free br 3, 25 fly kick on side
evens- drill/swim- build to FAST/drill by 25's in M.R.S. by 25's
1:00 rest, check HR
PLATINUM: pace set
GOLD: speedset
200 easy drill before you get out.
Do an excellent job in school today - eat well, drink lots of water. Have a great day!
Sunday, October 3, 2010
SMAC- Platinum & Gold
600/400- the IM is drill/drill/choice kick/choice breaststroke drill by 25's
1:00 rest
2 sets of:
1 x 300- 50 catchup free drill, 50 choice drill in main race stroke NO FREE
:30 rest
6 x 25 @ :40-
jungle sprints in 1st set (main race stroke NO FREE)
1/2 LUNGBUSTER 1/2 kick FAST on back in 2nd set
No rest between sets, check HR after 2nd set
With fins, 6 sets of:
3 x 50 swim @ 1:00 desc 1-3 to all out FAST (odd sets free, even sets M.R.S.)
1 x 25 kick FAST on back @ :30
1 x 25 LUNGBUSTER @ :30
No rest between sets, check HR after last set.
PLATINUM
3 sets of:
4 x 75 kick on back @ 1:15
6 x 100 swim neg split free br 3 @ 1:25 (@ 1:20 in 2nd set, @ 1:15 in 3rd set)
1 x 450 pull free br 3/5/7 by 50's, except by 150's in 3rd set; desc 1-3 to what you can
1:00 rest between sets, check HR after each set
200 easy drill = 7350 scy
GOLD
4 sets of:
4 x 25 jungle sprints in M.R.S. @ :40
4 x 50 swim free/M.R.S. (NO FREE) by 25's @ :55 (@ :50 in 2nd set; @ :55 in 3rd set; @ :45 in 4th set)
1 x 200 swim negative split backstroke
1:00 rest between sets, check HR after each set
200 easy drill = 5300 scy.
Make sure your HW is done and you're ready for the week ahead. Tomorrow morning at 5:30 a.m. Have a great day!
SMAC- Platinum & Gold
600/400- the IM is drill/drill/choice kick/choice breaststroke drill by 25's
1:00 rest
2 sets of:
1 x 300- 50 catchup free drill, 50 choice drill in main race stroke NO FREE
:30 rest
6 x 25 @ :40-
jungle sprints in 1st set (main race stroke NO FREE)
1/2 LUNGBUSTER 1/2 kick FAST on back in 2nd set
No rest between sets, check HR after 2nd set
With fins, 6 sets of:
3 x 50 swim @ 1:00 desc 1-3 to all out FAST (odd sets free, even sets M.R.S.)
1 x 25 kick FAST on back @ :30
1 x 25 LUNGBUSTER @ :30
No rest between sets, check HR after last set.
PLATINUM
3 sets of:
4 x 75 kick on back @ 1:15
6 x 100 swim neg split free br 3 @ 1:25 (@ 1:20 in 2nd set, @ 1:15 in 3rd set)
1 x 450 pull free br 3/5/7 by 50's, except by 150's in 3rd set; desc 1-3 to what you can
1:00 rest between sets, check HR after each set
200 easy drill = 7350 scy
GOLD
4 sets of:
4 x 25 jungle sprints in M.R.S. @ :40
4 x 50 swim free/M.R.S. (NO FREE) by 25's @ :55 (@ :50 in 2nd set; @ :55 in 3rd set; @ :45 in 4th set)
1 x 200 swim negative split backstroke
1:00 rest between sets, check HR after each set
200 easy drill = 5300 scy.
Make sure your HW is done and you're ready for the week ahead. Tomorrow morning at 5:30 a.m. Have a great day!
Friday, October 1, 2010
Friday, October 1, 2010
SMAC- Platinum & Gold
600 swim freestyle
400 swim reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
2 sets of:
2 x 50 catchup free drill @ 1:00
2 x 150 @ 3:00- 50 1/2 ra 1/2 la back drill, 50 breast pull with free kick, 50 kick choice on back with strong neg split (Gold go 1 x 150 @ 4:00)
3 x 50 @ 1:00 swim back/breast by 25's, desc 1-3 to what you can (Gold @ 1:10)
No rest between sets, check HR after 2nd set
3 x 100 kick FAST on back @ 2:30
1 x 300 swim free br 3 @ 80%- get time
1:00 rest
3 x 100 kick FAST on back @ 2:30
1 x 300 swim free br 3 @ 90%- get time
1:00 rest
6 x 50 kick FAST with boards @ 2:00
1 x 300 swim all out FAST, 100% effort, best swim of the day
1 x 600 pull free w/buoy br 3/5/7 by 50's
1:00 rest
1 x 300 kick FAST for time on back
1:00 rest
With fins, 6 sets of:
3 x 50 swim descend 1-3 to all out FAST @ 1:00
1 x 25 kick FAST on back @ :30
1 x 25 LUNGBUSTER all out FAST @ :30
No rest between sets
200 easy drill after 6th set = 6200 scy
Do an excellent job with your HW this weekend, don't leave it all until Sunday Night! Have a great day!
SMAC- Platinum & Gold
600 swim freestyle
400 swim reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
2 sets of:
2 x 50 catchup free drill @ 1:00
2 x 150 @ 3:00- 50 1/2 ra 1/2 la back drill, 50 breast pull with free kick, 50 kick choice on back with strong neg split (Gold go 1 x 150 @ 4:00)
3 x 50 @ 1:00 swim back/breast by 25's, desc 1-3 to what you can (Gold @ 1:10)
No rest between sets, check HR after 2nd set
3 x 100 kick FAST on back @ 2:30
1 x 300 swim free br 3 @ 80%- get time
1:00 rest
3 x 100 kick FAST on back @ 2:30
1 x 300 swim free br 3 @ 90%- get time
1:00 rest
6 x 50 kick FAST with boards @ 2:00
1 x 300 swim all out FAST, 100% effort, best swim of the day
1 x 600 pull free w/buoy br 3/5/7 by 50's
1:00 rest
1 x 300 kick FAST for time on back
1:00 rest
With fins, 6 sets of:
3 x 50 swim descend 1-3 to all out FAST @ 1:00
1 x 25 kick FAST on back @ :30
1 x 25 LUNGBUSTER all out FAST @ :30
No rest between sets
200 easy drill after 6th set = 6200 scy
Do an excellent job with your HW this weekend, don't leave it all until Sunday Night! Have a great day!
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