Tuesday, November 30, 2010
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick breast on back/6 kicks 1 stroke backstroke by 25's
1:00 rest
8 x 50 choice drill/kick by 25's @ 1:00 - 2 free, 2 breast or fly
1:00 rest
4 sets of:
3 x 50 @ :55 swim/kick by 25's IM order by set
1 x 200 choice kick negative split @ 3:45
5 x 100 swim free br 3 negative split, except #3 & 5 are free/MRS by 50's @ 1:25/1:20/1:25/1:15 Jenna; Gold go odd sets @ 1:35, even sets @ 1:25 (1:45 & 1:35)
4 x 75 @ 1:15 (1:20 Gold) 50 swim, 25 kick - 4th set NO FREE
1:00 rest after 1st & 3rd set, check HR
Jenna- finish up with...
1 x 1200 pull w/snorkel & buoy & paddles as follows:
200 No paddles/50 paddles-150 no paddles/100 paddles-100 no paddles/150 paddles-50 no paddles/200 with paddles/200 no paddles
Do an excellent job with your HW tonight, be sure to remind your parents about the meet. Have a great day!
Tuesday, November 30, 2010
Tuesday, November 30, 2010
SMAC- Silver
300 swim freestyle with flip turns & tight, steamlined pushoffs
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
With fins,
16 x 25 @ 1:15
2- breast pull w/free kick
2- kick FAST on back with smoking FAST underwater dolphin kick
1:00 rest, take off fins
Work on breaststroke pullouts, then...
4 sets of:
3 x 50 swim back/breast by 25's @ 1:15
1 x 100 kick FAST free w/boards @ 3:00 - get your time!
No rest between sets.
If there is time...
Work on starts
Do an excellent job on your HW tonight, make sure your parents know about the meet. Have a great day!
SMAC- Silver
300 swim freestyle with flip turns & tight, steamlined pushoffs
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
With fins,
16 x 25 @ 1:15
2- breast pull w/free kick
2- kick FAST on back with smoking FAST underwater dolphin kick
1:00 rest, take off fins
Work on breaststroke pullouts, then...
4 sets of:
3 x 50 swim back/breast by 25's @ 1:15
1 x 100 kick FAST free w/boards @ 3:00 - get your time!
No rest between sets.
If there is time...
Work on starts
Do an excellent job on your HW tonight, make sure your parents know about the meet. Have a great day!
Monday, November 29, 2010
Monday, November 29, 2010
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is choice skulling/drill/kick fly on side/drill by 25's
1:00 rest
With fins:
12 x 50 @ 1:00-
2- breaststroke drill, I'll give you the drill
1- choice breaststroke drill/dolphin kick LUNGBUSTER by 25's
1:00 rest, take off fins
6 x 450 @ :20 rest as follows (2 sets of 3):
1- 100 drill/swim breaststroke by 25's, then 50 choice kick w/board strong neg split
2- 100 swim free br 3 (neg split), 50 choice kick on back strong neg split
3- 50 drill/swim by 25's fly (2 breast/2 fly drill), 25 fly kick on side, then 75 IM drill, desc the 75 IM 1-3 to something juicy
1:00 rest, check HR & put fins back on
With fins:
24 x 25 @ :45- the usual sets of 4
200 easy drill, then 2 starts before you go.
Do an excellent job on your HW tonight, eat well & drink lots of water. Have a great day!
JENNA: Finish up with...
12 x 100-
odds choice kick w/board @ 1:45
evens- swim neg split backstroke @ 1:25
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is choice skulling/drill/kick fly on side/drill by 25's
1:00 rest
With fins:
12 x 50 @ 1:00-
2- breaststroke drill, I'll give you the drill
1- choice breaststroke drill/dolphin kick LUNGBUSTER by 25's
1:00 rest, take off fins
6 x 450 @ :20 rest as follows (2 sets of 3):
1- 100 drill/swim breaststroke by 25's, then 50 choice kick w/board strong neg split
2- 100 swim free br 3 (neg split), 50 choice kick on back strong neg split
3- 50 drill/swim by 25's fly (2 breast/2 fly drill), 25 fly kick on side, then 75 IM drill, desc the 75 IM 1-3 to something juicy
1:00 rest, check HR & put fins back on
With fins:
24 x 25 @ :45- the usual sets of 4
200 easy drill, then 2 starts before you go.
Do an excellent job on your HW tonight, eat well & drink lots of water. Have a great day!
JENNA: Finish up with...
12 x 100-
odds choice kick w/board @ 1:45
evens- swim neg split backstroke @ 1:25
Monday, November 29, 2010
SMAC- Silver
300 swim freestyle with flipturns & tight streamlined pushoffs
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
Kicking-
3 sets of:
1 x 100 @ 2:30 kick with board - odd 25's are FAST free, even 25's are breaststroke, squeeze feet together & get your bum up to the surface of the water at the end of the kick
4 x 25 @ 1:00 choice kick FAST on back - very aggressive dolphin kick underwater past the flags on every 25
After 3rd set...
1 x 400 IM as follows:
each 100 is 50 swim, 50 kick - negative split each 50
1:00 rest
Finish up with...
WORK ON BREASTSTROKE PULLOUTS
- remember, "as easy as 1-2-3"
- from the middle of the pool, do a turn & perfect pullout past the flags
Do an excellent job with your HW tonight, eat well & drink lots of water. Have a great day!
SMAC- Silver
300 swim freestyle with flipturns & tight streamlined pushoffs
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
Kicking-
3 sets of:
1 x 100 @ 2:30 kick with board - odd 25's are FAST free, even 25's are breaststroke, squeeze feet together & get your bum up to the surface of the water at the end of the kick
4 x 25 @ 1:00 choice kick FAST on back - very aggressive dolphin kick underwater past the flags on every 25
After 3rd set...
1 x 400 IM as follows:
each 100 is 50 swim, 50 kick - negative split each 50
1:00 rest
Finish up with...
WORK ON BREASTSTROKE PULLOUTS
- remember, "as easy as 1-2-3"
- from the middle of the pool, do a turn & perfect pullout past the flags
Do an excellent job with your HW tonight, eat well & drink lots of water. Have a great day!
Monday Morning, November 29, 2010
SMAC- Platinum & Gold
You've been doing a great job, keep it up!
600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/2 kicks 1 pull breaststroke by 25's
1:00 rest
4 x 75 @ :10 rest0 50 offside breathing free, 25 breast kick on back
4 x 50 @ :10 rest- 25 kick free head out, 25 6 kicks 1 stroke back
2 x 200 @ :10 rest- 50 swim free, 50 choice drill
1 x 300- 50 swim choice NO FREE, 25 choice kick build to strong
1:00 rest, check HR
Pace set
Warmdown with...
1 x 400- 50 drill choice, 50 kick - breast/choice by 25's
Do an excellent job in school today, eat well & drink lots of water. See you this afternoon!
SMAC- Platinum & Gold
You've been doing a great job, keep it up!
600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/2 kicks 1 pull breaststroke by 25's
1:00 rest
4 x 75 @ :10 rest0 50 offside breathing free, 25 breast kick on back
4 x 50 @ :10 rest- 25 kick free head out, 25 6 kicks 1 stroke back
2 x 200 @ :10 rest- 50 swim free, 50 choice drill
1 x 300- 50 swim choice NO FREE, 25 choice kick build to strong
1:00 rest, check HR
Pace set
Warmdown with...
1 x 400- 50 drill choice, 50 kick - breast/choice by 25's
Do an excellent job in school today, eat well & drink lots of water. See you this afternoon!
Sunday, November 28, 2010
Sunday, November 28, 2010
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/snow angel fly drill/choice skulling by 25's
1:00 rest
3 sets of:
2 x 75 @ 1:30 dr-k-dr by 25's in main race stroke NO FREE
2 x 25 jungle sprints KICK @ :35
No rest between sets. Check HR after 3rd set
32 x 100 @ 2:00 as follows:
1- 50 swim/50 kick choice, neg split each 50 (br 3 on free)
2&3- kick desc 1-2, #2 is all out FAST
4- 50 swim FAST, 50 drill- all in MRS, NO FREE
1:00 rest after #32, check HR
Finish up with...
Platinum-
4 x 400 @ 5:45 swim neg split free br 3, 2nd 200 under 2:30 or it doesn't count
Gold-
1 x 900 pull as follows:
300- br 3/5 by 50's
300- br 3/7 by 50's
300 br 3/9 by 50's
200 easy drill before you get out. Ask if you have any questions about the meet. Make sure you're ready for the week ahead at school. Tomorrow morning at 5:30 a.m. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/snow angel fly drill/choice skulling by 25's
1:00 rest
3 sets of:
2 x 75 @ 1:30 dr-k-dr by 25's in main race stroke NO FREE
2 x 25 jungle sprints KICK @ :35
No rest between sets. Check HR after 3rd set
32 x 100 @ 2:00 as follows:
1- 50 swim/50 kick choice, neg split each 50 (br 3 on free)
2&3- kick desc 1-2, #2 is all out FAST
4- 50 swim FAST, 50 drill- all in MRS, NO FREE
1:00 rest after #32, check HR
Finish up with...
Platinum-
4 x 400 @ 5:45 swim neg split free br 3, 2nd 200 under 2:30 or it doesn't count
Gold-
1 x 900 pull as follows:
300- br 3/5 by 50's
300- br 3/7 by 50's
300 br 3/9 by 50's
200 easy drill before you get out. Ask if you have any questions about the meet. Make sure you're ready for the week ahead at school. Tomorrow morning at 5:30 a.m. Have a great day!
Friday, November 26, 2010
Friday Morning, November 26, 2010
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/kick/swim by 25's
1:00 rest
18 x 50 as follows:
1-2: catchup free drill @ 1:00
3-6: swim/kick free by 25's @ :55
7-9: choice drill in MRS @ 1:00
10-12: swim MRS (NO FREE)/free by 25's @ :50
13-14: choice drill @ 1:00
15-18: swim/kick by 25's (same stroke as 50's drill @ #13&14) @ :50
1:00 rest, check HR
Platinum:
6 sets of:
4 x 50 swim at 200 GP @ 1:15 (3 sets back, 3 sets free)
1 x 150 swim (same stroke as 50's GP), desc the 3 x 50 to FASTER than 200 GP
1 x 150 drill/kick by 25's
1:00 rest between sets.
Gold:
4 sets of:
4 x 50 swim at 2nd 50 split of 100 Goal Time (MRS) @ 1:15
1 x 150 swim STRONG neg split free br 3 (Jacob go backstroke)
1 x 200 drill/kick by 50's
1:00 rest between sets
Everybody finish up with...
1 x 1200 kick choice, BIG neg split on each 200 (some 200's but not more than 3, can be with a board)
Do some HW this weekend, enjoy the time with your families & have a great day! Sunday at 4:00 p.m.
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/kick/swim by 25's
1:00 rest
18 x 50 as follows:
1-2: catchup free drill @ 1:00
3-6: swim/kick free by 25's @ :55
7-9: choice drill in MRS @ 1:00
10-12: swim MRS (NO FREE)/free by 25's @ :50
13-14: choice drill @ 1:00
15-18: swim/kick by 25's (same stroke as 50's drill @ #13&14) @ :50
1:00 rest, check HR
Platinum:
6 sets of:
4 x 50 swim at 200 GP @ 1:15 (3 sets back, 3 sets free)
1 x 150 swim (same stroke as 50's GP), desc the 3 x 50 to FASTER than 200 GP
1 x 150 drill/kick by 25's
1:00 rest between sets.
Gold:
4 sets of:
4 x 50 swim at 2nd 50 split of 100 Goal Time (MRS) @ 1:15
1 x 150 swim STRONG neg split free br 3 (Jacob go backstroke)
1 x 200 drill/kick by 50's
1:00 rest between sets
Everybody finish up with...
1 x 1200 kick choice, BIG neg split on each 200 (some 200's but not more than 3, can be with a board)
Do some HW this weekend, enjoy the time with your families & have a great day! Sunday at 4:00 p.m.
Thursday, November 25, 2010
Thursday, November 25, 2010
SMAC- Platinum & Gold
600/400 freestyle
400 reverse IM-each 100 is drill/kick/swim/skulling by 25's
1:00 rest
3 sets of:
1 x 200- 100 drill/swim by 25's (change stroke by set), 100 kick neg split (2nd set w/board)
:20 rest
3 x 50 swim/kick by 25's @ :55 (@ :50 in 2nd set, @ :45 in 3rd set
No rest between sets, check HR after 3rd set
12 x 25 @ :40 in sets of 3
1- drill
2- swim build to strong (same stroke as 25 drill)
3- kick FAST with board
1:00 rest, then...
12 x 150 @ 2:10 as follows:
odds- 100 swim free br 3 w/mod neg split, then last 50 BIG 6 beat kick free
evens- 100 swim free br 3 w/mod neg split, then 50 swim FAST backstroke
1:00 rest, check HR
Finish up with...
20 x 100 @ 2:00 as follows:
odds- 75 swim IM FAST (NO FREE), :10 rest (get out), 25 LUNGBUSTER FAD
evens- 75 kick FAST, :10 rest (get out), 25 swim FAST choice FAD
Between each 100, vertical kick with bleach bottle
200 easy loosen after #20 = 6350 scy.
Enjoy time with your family & friends today - we all have a lot to be thankful for! Tomorrow morning at 8 a.m. Have a great day!
SMAC- Platinum & Gold
600/400 freestyle
400 reverse IM-each 100 is drill/kick/swim/skulling by 25's
1:00 rest
3 sets of:
1 x 200- 100 drill/swim by 25's (change stroke by set), 100 kick neg split (2nd set w/board)
:20 rest
3 x 50 swim/kick by 25's @ :55 (@ :50 in 2nd set, @ :45 in 3rd set
No rest between sets, check HR after 3rd set
12 x 25 @ :40 in sets of 3
1- drill
2- swim build to strong (same stroke as 25 drill)
3- kick FAST with board
1:00 rest, then...
12 x 150 @ 2:10 as follows:
odds- 100 swim free br 3 w/mod neg split, then last 50 BIG 6 beat kick free
evens- 100 swim free br 3 w/mod neg split, then 50 swim FAST backstroke
1:00 rest, check HR
Finish up with...
20 x 100 @ 2:00 as follows:
odds- 75 swim IM FAST (NO FREE), :10 rest (get out), 25 LUNGBUSTER FAD
evens- 75 kick FAST, :10 rest (get out), 25 swim FAST choice FAD
Between each 100, vertical kick with bleach bottle
200 easy loosen after #20 = 6350 scy.
Enjoy time with your family & friends today - we all have a lot to be thankful for! Tomorrow morning at 8 a.m. Have a great day!
Wednesday, November 24, 2010
Wednesday, November 24, 2010
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM drill - each 100 is drill/kick by 25's
1:00 rest
3 sets of:
1 x 150 @ 2:45- 50 fist free, 25 choice fly drill
1 x 100 @ 1:45- 50 swim mod neg split free br 3, 25 fly pull w/free kick, 25 swim fly
3 x 50 @ :55 kick choice negative split
No rest between sets, check HR after 3rd set.
1:00 rest after 3rd set, then...
Platinum-
3 sets of:
3 x 250 swim backstroke @ 4:00, desc 1-3 to what you can (2nd set is free br 3 @ 3:30)
5 x 50 swim @ :45 (1st set free/back; 2nd set all free br 3 neg split; 3rd set all back)
No rest between sets, check HR immediately after 3rd set & OML)
Gold-
4 sets of:
4 x 25 jungle sprints @ :40
4 x 100 swim @ 1:25 (1:40) as follows:
odds- neg split free br 3
evens- swim free, except 3rd 25 is swim in main race stroke NO FREE
No rest between sets, check HR immediately after 4th set & OML
Everybody finishes up with...
With fins:
9 x 150 swim desc 1-3's to all out smoking FAST @ 2:40 (one set is in main race stroke)
200 easy drill before you go = 5550 scy (Gold) or 6750 scy (Platinum)
Enjoy your time with your families today, be thankful for all the good things in your life. Tomorrow morning at 8:00 a.m. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM drill - each 100 is drill/kick by 25's
1:00 rest
3 sets of:
1 x 150 @ 2:45- 50 fist free, 25 choice fly drill
1 x 100 @ 1:45- 50 swim mod neg split free br 3, 25 fly pull w/free kick, 25 swim fly
3 x 50 @ :55 kick choice negative split
No rest between sets, check HR after 3rd set.
1:00 rest after 3rd set, then...
Platinum-
3 sets of:
3 x 250 swim backstroke @ 4:00, desc 1-3 to what you can (2nd set is free br 3 @ 3:30)
5 x 50 swim @ :45 (1st set free/back; 2nd set all free br 3 neg split; 3rd set all back)
No rest between sets, check HR immediately after 3rd set & OML)
Gold-
4 sets of:
4 x 25 jungle sprints @ :40
4 x 100 swim @ 1:25 (1:40) as follows:
odds- neg split free br 3
evens- swim free, except 3rd 25 is swim in main race stroke NO FREE
No rest between sets, check HR immediately after 4th set & OML
Everybody finishes up with...
With fins:
9 x 150 swim desc 1-3's to all out smoking FAST @ 2:40 (one set is in main race stroke)
200 easy drill before you go = 5550 scy (Gold) or 6750 scy (Platinum)
Enjoy your time with your families today, be thankful for all the good things in your life. Tomorrow morning at 8:00 a.m. Have a great day!
Tuesday, November 23, 2010
Tuesday, November 23, 2010
SMAC- Platinum & Gold
Great job at the meet, now it's back to work!
600/400 swim freestyle
400 reverse IM- each 100 is skulling/choice kick/drill/drill by 25's
1:00 rest
4 x 75 @ 1:20- 50 ra2 la2 free drill, 25 breast pull/free kick
3 x 100 @ 1:50- 25 fly pull w/free kick, 25 fly kick on side
1 x 400, by 50's
odd 50's- 2 fly/2 breast drill
even 50's- choice kick easy/FAST by 25's
1:00 rest, check HR immediately & OML
Platinum-
3 sets of:
3 x 50 @ :50 kick on back
4 x 25 kick choice @ :45- all FAST
2 x 200 kick @ :20 rest, desc 1-2 to something juicy
3 x 50 @ :50 kick on back
4 x 25 kick FAST @ :45
1 x 150 kick choice BIG, FAT negative split
:20 rest, check HR
1 x 150 swim free br 3 BIG, FAT negative split
:20 rest, check HR
4 x 125 swim free br 3 @ 1:40
No rest between sets.
200 easy loosen after 3rd set = 7300 scy. Enjoy your time off from school. Remember, tomorrow morning at 8 a.m. Have a great day!
Gold-
7 sets of:
3 x 50 swim/kick by 25's @ :55
1 x 100 @ 2:00 as follows:
75 kick FAST
:10 rest
25 LUNGBUSTER!
1 x 50 kick FAST for time @ 1:10
1 x 50 @ 1:00 swim FAST in Main Race Stroke
No rest between sets.
Finish up with...
1 x 600 pull free w/snorkel- finish stroke, roll hips evenly
200 easy loosen after 600 = 5050 scy. Enjoy your time off from school. Remember, tomorrow morning at 8 a.m. Have a great day!
SMAC- Platinum & Gold
Great job at the meet, now it's back to work!
600/400 swim freestyle
400 reverse IM- each 100 is skulling/choice kick/drill/drill by 25's
1:00 rest
4 x 75 @ 1:20- 50 ra2 la2 free drill, 25 breast pull/free kick
3 x 100 @ 1:50- 25 fly pull w/free kick, 25 fly kick on side
1 x 400, by 50's
odd 50's- 2 fly/2 breast drill
even 50's- choice kick easy/FAST by 25's
1:00 rest, check HR immediately & OML
Platinum-
3 sets of:
3 x 50 @ :50 kick on back
4 x 25 kick choice @ :45- all FAST
2 x 200 kick @ :20 rest, desc 1-2 to something juicy
3 x 50 @ :50 kick on back
4 x 25 kick FAST @ :45
1 x 150 kick choice BIG, FAT negative split
:20 rest, check HR
1 x 150 swim free br 3 BIG, FAT negative split
:20 rest, check HR
4 x 125 swim free br 3 @ 1:40
No rest between sets.
200 easy loosen after 3rd set = 7300 scy. Enjoy your time off from school. Remember, tomorrow morning at 8 a.m. Have a great day!
Gold-
7 sets of:
3 x 50 swim/kick by 25's @ :55
1 x 100 @ 2:00 as follows:
75 kick FAST
:10 rest
25 LUNGBUSTER!
1 x 50 kick FAST for time @ 1:10
1 x 50 @ 1:00 swim FAST in Main Race Stroke
No rest between sets.
Finish up with...
1 x 600 pull free w/snorkel- finish stroke, roll hips evenly
200 easy loosen after 600 = 5050 scy. Enjoy your time off from school. Remember, tomorrow morning at 8 a.m. Have a great day!
Tuesday, November 23, 2010
SMAC- Silver
NEW WARMUP:
300 swim freestyle with flip turns & tight streamlined pushoffs
200 reverse IM - each 50 is drill/kick by 25's
1:00 rest
Get fins to work on fly drilling:
- dolphin kick on side
- ra2 la2 fly drill
- 3 kicks 1 pull fly
1:00 rest, take fins off
KICKING
3 sets of:
2 x 50 swim/kick by 25's free @ 1:30
4 x 25 kick FAST @ 1:00 - IM order by set
1 x 50 kick FAST for time
1:00 rest between sets, check HR for :06
Finish up with...
8 x 75 swim freestyle br 3- BIG 6 beat kick on 2nd 25; I'll give each lane their intervals
Do an excellent job with your HW tonight, make sure you've given your parents the schedule for the rest of the week. Have a great day!
SMAC- Silver
NEW WARMUP:
300 swim freestyle with flip turns & tight streamlined pushoffs
200 reverse IM - each 50 is drill/kick by 25's
1:00 rest
Get fins to work on fly drilling:
- dolphin kick on side
- ra2 la2 fly drill
- 3 kicks 1 pull fly
1:00 rest, take fins off
KICKING
3 sets of:
2 x 50 swim/kick by 25's free @ 1:30
4 x 25 kick FAST @ 1:00 - IM order by set
1 x 50 kick FAST for time
1:00 rest between sets, check HR for :06
Finish up with...
8 x 75 swim freestyle br 3- BIG 6 beat kick on 2nd 25; I'll give each lane their intervals
Do an excellent job with your HW tonight, make sure you've given your parents the schedule for the rest of the week. Have a great day!
Monday, November 22, 2010
SMAC- Silver & Gold who weren't in the meet this weekend
The usual warmup, then some kicking:
4 sets of:
1 x 100 IM swim @ 1:45 (2:15)
2 x 50 @ 1:00 (1:30) kick free on back, desc 1-2
4 x 25 kick FAST @ :45 (1:00) - IM order by set
No rest between sets, check HR after 4th set.
Work on starts (Gold) or flip turns (Silver)
Gold - finished @ 6 p.m., Silver @ 6:30. Make sure you have the schedule for this week.
Do an excellent job with your HW tonight, have a great day!
SMAC- Silver & Gold who weren't in the meet this weekend
The usual warmup, then some kicking:
4 sets of:
1 x 100 IM swim @ 1:45 (2:15)
2 x 50 @ 1:00 (1:30) kick free on back, desc 1-2
4 x 25 kick FAST @ :45 (1:00) - IM order by set
No rest between sets, check HR after 4th set.
Work on starts (Gold) or flip turns (Silver)
Gold - finished @ 6 p.m., Silver @ 6:30. Make sure you have the schedule for this week.
Do an excellent job with your HW tonight, have a great day!
Friday, November 19, 2010
Friday, November 19, 2010
SMAC- Platinum & Gold
I can't wait for the meet this weekend! Be on deck by 12:50 p.m. tomorrow!
600/400 swim freestyle
400 reverse IM- drill/drill/kick fly on side/choice skulling by 25's
1:00 rest
4 x 75 @ 1:20- 50 choice free drill, 25 breast pull w/free kick
6 x 100 @ 1:45- 50 swim neg split free br 3, 50 drill/swim by 25's in main race stroke NO FREE
4 x 75 @ 1:45- 25 breast kick on back, 25 choice drill, :10 rest, 25 swim (same stroke as previous 25 drill) build to FAST
1:00 rest, check HR
8 x 25 @ :45 jungle sprints as follows:
odds- swim MRS
evens- kick choice
1 x 600 as follows-
200 br 3/5/7/9 by 50's
100 choice
1:00 rest
4 x 25 from a dive
Continue to work on starts
200 easy drill = 3300 scy
Eat well tonight, stretch if you can & get to sleep as early as possible. See you at the meet!
SMAC- Platinum & Gold
I can't wait for the meet this weekend! Be on deck by 12:50 p.m. tomorrow!
600/400 swim freestyle
400 reverse IM- drill/drill/kick fly on side/choice skulling by 25's
1:00 rest
4 x 75 @ 1:20- 50 choice free drill, 25 breast pull w/free kick
6 x 100 @ 1:45- 50 swim neg split free br 3, 50 drill/swim by 25's in main race stroke NO FREE
4 x 75 @ 1:45- 25 breast kick on back, 25 choice drill, :10 rest, 25 swim (same stroke as previous 25 drill) build to FAST
1:00 rest, check HR
8 x 25 @ :45 jungle sprints as follows:
odds- swim MRS
evens- kick choice
1 x 600 as follows-
200 br 3/5/7/9 by 50's
100 choice
1:00 rest
4 x 25 from a dive
Continue to work on starts
200 easy drill = 3300 scy
Eat well tonight, stretch if you can & get to sleep as early as possible. See you at the meet!
Friday, November 19, 2010
SMAC- Silver
I can't wait for the meet tomorrow! Be at the pool by 7:15 tomorrow morning!
200 swim freestyle with flip turns & tight, streamlined pushoffs
100 reverse IM drill
1:00 rest
Work on flip turns
- free to back, blow the air SLOWLY out through your nose
- dolphin kick as you push off, transition to free kick as you break out
KICKING:
8 x 75 @ 2:00- 50 swim IM order (by 25's), 25 kick FAST free on back
Breaststroke pullouts
-remember, "as easy as 1-2-3!"
Work on starts
Get excited for the meet this weekend!
SMAC- Silver
I can't wait for the meet tomorrow! Be at the pool by 7:15 tomorrow morning!
200 swim freestyle with flip turns & tight, streamlined pushoffs
100 reverse IM drill
1:00 rest
Work on flip turns
- free to back, blow the air SLOWLY out through your nose
- dolphin kick as you push off, transition to free kick as you break out
KICKING:
8 x 75 @ 2:00- 50 swim IM order (by 25's), 25 kick FAST free on back
Breaststroke pullouts
-remember, "as easy as 1-2-3!"
Work on starts
Get excited for the meet this weekend!
Thursday, November 18, 2010
Thursday, November 18, 2010
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/"blow it out the back" fly drill by 25's
1:00 rest
2 x 200 @ :20 rest- 50 fist free drill, 50 choice kick on back negative split
2 x 200 @ :20 rest- 50 choice drill in main race stroke NO FREE, 50 swim in same stroke, descend the 50 swim 1-2 to what you can
8 x 50 swim as follows:
2- free br 3 with 6 beat kick on 2nd 25 @ :45 (:50)
2- in main race stroke (NO FREE): 25 swim build to FAST, 25 drill same stroke
1:00 rest, check HR
PLATINUM:
3 rounds backstroke, 2 rounds IM, 1 round choice-
1 x 150 swim negative split, get time
1:00 rest
3 x 50 swim FAST @ :10 rest
:30 rest
1 x 150 swim negative split- get time, bigger negative split & FASTER time than 1st 150
10 drill
1:00 rest between sets
GOLD:
3 total rounds of (2 in main race stroke, 1 free)-
BROKEN 100: 50 swim FAST/:10 rest/25 swim FAST/:10 rest/25 swim FAST- get total time & subtract :20
100 drill- same stroke as 100 above
1:00 rest
BROKEN 75: 3 x 25 swim FAST @ :10 rest- subtract :20 from total time for actual time
75 drill- same stroke as 100 & 75
1:00 rest
1 x 50 swim FAST- get time
200 easy drill/kick by 50's between sets.
Finish up with...
Platinum- 24 x 25 w/fins (the usual) if there is time; if not, 1 x 400 drill/kick by 50's
Gold- 2 x 400: #1 is drill/kick by 50's, #2 is pull free br 3/7 by 50's
Do an excellent job with your HW tonight & get excited for the meet. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/"blow it out the back" fly drill by 25's
1:00 rest
2 x 200 @ :20 rest- 50 fist free drill, 50 choice kick on back negative split
2 x 200 @ :20 rest- 50 choice drill in main race stroke NO FREE, 50 swim in same stroke, descend the 50 swim 1-2 to what you can
8 x 50 swim as follows:
2- free br 3 with 6 beat kick on 2nd 25 @ :45 (:50)
2- in main race stroke (NO FREE): 25 swim build to FAST, 25 drill same stroke
1:00 rest, check HR
PLATINUM:
3 rounds backstroke, 2 rounds IM, 1 round choice-
1 x 150 swim negative split, get time
1:00 rest
3 x 50 swim FAST @ :10 rest
:30 rest
1 x 150 swim negative split- get time, bigger negative split & FASTER time than 1st 150
10 drill
1:00 rest between sets
GOLD:
3 total rounds of (2 in main race stroke, 1 free)-
BROKEN 100: 50 swim FAST/:10 rest/25 swim FAST/:10 rest/25 swim FAST- get total time & subtract :20
100 drill- same stroke as 100 above
1:00 rest
BROKEN 75: 3 x 25 swim FAST @ :10 rest- subtract :20 from total time for actual time
75 drill- same stroke as 100 & 75
1:00 rest
1 x 50 swim FAST- get time
200 easy drill/kick by 50's between sets.
Finish up with...
Platinum- 24 x 25 w/fins (the usual) if there is time; if not, 1 x 400 drill/kick by 50's
Gold- 2 x 400: #1 is drill/kick by 50's, #2 is pull free br 3/7 by 50's
Do an excellent job with your HW tonight & get excited for the meet. Have a great day!
Thursday, November 18, 2010
SMAC- Silver
Remember, we'll be switching up the warmup and start assigning lanes after the meet this weekend!
200 swim freestyle with flip turns & tight streamlined pushoffs!
100 reverse IM drill
1:00 rest
WORK ON FLIP TURNS
- remember, blow the air out your nose SLOWLY
- dolphin kick underwater
- pull with your arm that faces the bottom of the pool as you roll from your back to your side to your stomach
KICKING
8 x 50 kick with board, breaststroke/choice by 25's @ 1:30
1:00 rest
Finish up with...
Work on butterfly drills ("blow it out the back" and breathing drills)
Do an excellent job with your HW tonight, get excited for the meet. Have a great day!
SMAC- Silver
Remember, we'll be switching up the warmup and start assigning lanes after the meet this weekend!
200 swim freestyle with flip turns & tight streamlined pushoffs!
100 reverse IM drill
1:00 rest
WORK ON FLIP TURNS
- remember, blow the air out your nose SLOWLY
- dolphin kick underwater
- pull with your arm that faces the bottom of the pool as you roll from your back to your side to your stomach
KICKING
8 x 50 kick with board, breaststroke/choice by 25's @ 1:30
1:00 rest
Finish up with...
Work on butterfly drills ("blow it out the back" and breathing drills)
Do an excellent job with your HW tonight, get excited for the meet. Have a great day!
Wednesday, November 17, 2010
Thursday Morning, November 18, 2010
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is choice kick/drill/drill/blow it out the back fly drill
1:00 rest
3 sets of:
2 x 75 @ :10 rest as follows:
25 fist free, 25 2 fly/2 breast drill, 25 breast kick on back
1 x 50 swim free/NO FREE @ :50- build each 25 to strong
No rest between sets, check HR after 3rd set, then 1:00 rest
4 x 75 swim @ 1:10- odds are free br 3, evens are free/MRS/free by 25's- br 3 on free
4 x 75 @ 1:05- as above
1:00 rest, check HR again
SPEEDSET
Warmdown with 3 sets of:
2 x 50 drill @ :10 rest NO FREE
1 x 100 swim @ 1:35- 75 free br 3, 25 same stroke as 50's drill above
Do an excellent job in school today, think about when you want to swim the mile on Monday. Have a great day!
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is choice kick/drill/drill/blow it out the back fly drill
1:00 rest
3 sets of:
2 x 75 @ :10 rest as follows:
25 fist free, 25 2 fly/2 breast drill, 25 breast kick on back
1 x 50 swim free/NO FREE @ :50- build each 25 to strong
No rest between sets, check HR after 3rd set, then 1:00 rest
4 x 75 swim @ 1:10- odds are free br 3, evens are free/MRS/free by 25's- br 3 on free
4 x 75 @ 1:05- as above
1:00 rest, check HR again
SPEEDSET
Warmdown with 3 sets of:
2 x 50 drill @ :10 rest NO FREE
1 x 100 swim @ 1:35- 75 free br 3, 25 same stroke as 50's drill above
Do an excellent job in school today, think about when you want to swim the mile on Monday. Have a great day!
Wednesday, November 17, 2010
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is swim/kick by 50's
1:00 rest
2 sets of:
2 x 150 @ 3:00- 25 drill in main race stroke (NO FREE), 25 kick choice on back or side
1 x 100 swim @ 1:45 (2:00)- 50 back, 50 breast - neg split each 50
1 x 100 swim @ 1:30 (1:45)- 50 free br 3, 50 main race stroke NO FREE, neg split each 50
2 x 25 kick FAST choice with board @ :40
No rest between sets, check HR immediately after 2nd set & OML
5 sets of:
1 x 350 @ 5:00 (Jenna- alternate free & back, by set) or 150 (Gold) @ 2:00 (or 2:10, or 2:20)
3** x 50 swim free w/snorkel @ :45 (Jenna) or :50 (Gold) or :55
**increase by 2 x 50 per round, up to 7 x 50, then back down to 3 x 50
3 x 100 @ 1:45 (2:00) swim IM, desc 1-3 to what you can- #3 should be juicy
No rest between rounds, check HR after 5th set
With fins, finish up with...
24 x 25 @ :45- the usual
200 easy drill before you get out.
Do an excellent job on your HW tonight, get excited for the meet. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is swim/kick by 50's
1:00 rest
2 sets of:
2 x 150 @ 3:00- 25 drill in main race stroke (NO FREE), 25 kick choice on back or side
1 x 100 swim @ 1:45 (2:00)- 50 back, 50 breast - neg split each 50
1 x 100 swim @ 1:30 (1:45)- 50 free br 3, 50 main race stroke NO FREE, neg split each 50
2 x 25 kick FAST choice with board @ :40
No rest between sets, check HR immediately after 2nd set & OML
5 sets of:
1 x 350 @ 5:00 (Jenna- alternate free & back, by set) or 150 (Gold) @ 2:00 (or 2:10, or 2:20)
3** x 50 swim free w/snorkel @ :45 (Jenna) or :50 (Gold) or :55
**increase by 2 x 50 per round, up to 7 x 50, then back down to 3 x 50
3 x 100 @ 1:45 (2:00) swim IM, desc 1-3 to what you can- #3 should be juicy
No rest between rounds, check HR after 5th set
With fins, finish up with...
24 x 25 @ :45- the usual
200 easy drill before you get out.
Do an excellent job on your HW tonight, get excited for the meet. Have a great day!
Wednesday, November 17, 2010
SMAC- Silver
200 swim freestyle with flip turns & tight, streamlined pushoffs!
100 reverse IM drill
1:00 rest
KICKING:
-review vertical dolphin kicking
-explain the notion of generating speed from your kick
-start several drills from mid-pool, using the kick to generate forward momentum
8 x 25 kick choice on back, FAST, @ 1:15, good underwater dolphin kick off the wall until you breakout
1:00 rest
Review breaststroke pullouts
- "as easy as 1-2-3!"
- head down until your hands come up under your face to breakout
- one pull, one kick underwater, that's all
12 x 50 @ 1:20, 25 swim breast with pullout, 25 catch-up free drill with BIG kick
Finish up with...
2 x 300 swim @ :20 rest as follows:
#1- 50 swim free br 3, 50 swim back - neg split each 50
#2- swim 3 consecutive 100 IM's, desc them 1-3 to what you can, #3 should b juicy.
Do an excellent job with your HW tonight, get excited for the meet. Have a great day!
SMAC- Silver
200 swim freestyle with flip turns & tight, streamlined pushoffs!
100 reverse IM drill
1:00 rest
KICKING:
-review vertical dolphin kicking
-explain the notion of generating speed from your kick
-start several drills from mid-pool, using the kick to generate forward momentum
8 x 25 kick choice on back, FAST, @ 1:15, good underwater dolphin kick off the wall until you breakout
1:00 rest
Review breaststroke pullouts
- "as easy as 1-2-3!"
- head down until your hands come up under your face to breakout
- one pull, one kick underwater, that's all
12 x 50 @ 1:20, 25 swim breast with pullout, 25 catch-up free drill with BIG kick
Finish up with...
2 x 300 swim @ :20 rest as follows:
#1- 50 swim free br 3, 50 swim back - neg split each 50
#2- swim 3 consecutive 100 IM's, desc them 1-3 to what you can, #3 should b juicy.
Do an excellent job with your HW tonight, get excited for the meet. Have a great day!
Tuesday, November 16, 2010
Tuesday, November 16, 2010
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is kick choice/drill/drill/last 25 is half ra back, half la back
1:00 rest
4 sets of:
1 x 225 as follows:
100 ra2 la2 free drill, fly kick on side by 25's
75 drill/swim/drill by 25's in MRS, NO FREE
50 kick- choice on back/dolphin kick on belly as far as you can underwater, then kick free head out
:10 rest
3 x 25 @ :40 kick FAST- one set for each stroke
Continue right into the 225 after the 25's; check HR after 4th set, then after 4th set...
1:00 rest, then...
6 x 50 kick desc 1-3/4-6 to all out FAST @ 1:10 - get times on #3 & #6, figure avg.
1:00 rest
Gold- MYSTERY SET
Platinum-
6 sets of:
2 x 100 swim free(br3)/back by 50's or IM @ 1:25
BROKEN 150 kick- 3 x 50 kick FAST @ :10 rest
1 x 150 @ 2:30 swim free br 3, BIG negative split
No rest between sets.
200 easy drill before you get out. Do an excellent job on your HW tonight. Have a great day!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is kick choice/drill/drill/last 25 is half ra back, half la back
1:00 rest
4 sets of:
1 x 225 as follows:
100 ra2 la2 free drill, fly kick on side by 25's
75 drill/swim/drill by 25's in MRS, NO FREE
50 kick- choice on back/dolphin kick on belly as far as you can underwater, then kick free head out
:10 rest
3 x 25 @ :40 kick FAST- one set for each stroke
Continue right into the 225 after the 25's; check HR after 4th set, then after 4th set...
1:00 rest, then...
6 x 50 kick desc 1-3/4-6 to all out FAST @ 1:10 - get times on #3 & #6, figure avg.
1:00 rest
Gold- MYSTERY SET
Platinum-
6 sets of:
2 x 100 swim free(br3)/back by 50's or IM @ 1:25
BROKEN 150 kick- 3 x 50 kick FAST @ :10 rest
1 x 150 @ 2:30 swim free br 3, BIG negative split
No rest between sets.
200 easy drill before you get out. Do an excellent job on your HW tonight. Have a great day!
Tuesday, November 16, 2010
SMAC- Silver
New butterfly drill today!
200 swim freestyle with flip turns & tight streamlined pushoffs!
100 reverse IM drill
KICKING:
18 x 25 @ 1:15 as follows:
1- kick FAST free on back with small FAST underwater dolphin kick off the wall to the surface
2- kick choice on back, also FAST, with same great underwater dolphin kick
3- choice drill NO FREE
1:00 rest
New butterfly drill: "blow it out the back"
- concentrate on fingertips pointing down as your hands pass under your body, accelerate your hands as they pass the end of your suit
- push hands as far back as you can - out of the water- then let them flop back down into the water
- keeping your hands in the water, bring them back under your body and all the way out in front of you, then repeat the drill
Finish up with...
2 x 300 swim as follows:
each 100 is 50 swim free br 3/5 by 50's, then 50 in main race stroke (MRS) negative split
:30 rest between 300's
Do an excellent job on your HW tonight and make sure you bring in your report cards so I can see how you're doing in school. Have a great day!
SMAC- Silver
New butterfly drill today!
200 swim freestyle with flip turns & tight streamlined pushoffs!
100 reverse IM drill
KICKING:
18 x 25 @ 1:15 as follows:
1- kick FAST free on back with small FAST underwater dolphin kick off the wall to the surface
2- kick choice on back, also FAST, with same great underwater dolphin kick
3- choice drill NO FREE
1:00 rest
New butterfly drill: "blow it out the back"
- concentrate on fingertips pointing down as your hands pass under your body, accelerate your hands as they pass the end of your suit
- push hands as far back as you can - out of the water- then let them flop back down into the water
- keeping your hands in the water, bring them back under your body and all the way out in front of you, then repeat the drill
Finish up with...
2 x 300 swim as follows:
each 100 is 50 swim free br 3/5 by 50's, then 50 in main race stroke (MRS) negative split
:30 rest between 300's
Do an excellent job on your HW tonight and make sure you bring in your report cards so I can see how you're doing in school. Have a great day!
Monday, November 15, 2010
SMAC- Platinum
600/400, then warmup with Gold through the 6 x 125's, then...
3 x 1200 @ 1:00 rest as follows:
#1- 800 swim negative split free br 3, then 400 IM- each 100 is swim/kick by 50's, get time for the 400 IM
#2- 800 swim negative split back, then 400 IM as above - get IM time, faster than #1
#3- 800 pull free br 3/5/7/9, then :20 rest, then last 400 IM as above, FASTEST of the day!
200 easy drill before you get out = 6700 scy
SMAC- Platinum
600/400, then warmup with Gold through the 6 x 125's, then...
3 x 1200 @ 1:00 rest as follows:
#1- 800 swim negative split free br 3, then 400 IM- each 100 is swim/kick by 50's, get time for the 400 IM
#2- 800 swim negative split back, then 400 IM as above - get IM time, faster than #1
#3- 800 pull free br 3/5/7/9, then :20 rest, then last 400 IM as above, FASTEST of the day!
200 easy drill before you get out = 6700 scy
Monday, November 15, 2010
Monday, November 15, 2010
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/breast pull w/free kick by 25's
1:00 rest
8 x 50 drill @ 1:00- 2 ra2la2 free, 2 choice breast drill
1 x 400 as follows:
25- choice skulling
25 breast pull w/free kick
50 swim negative split breaststroke
:30 rest- check HR & get ready for the 125's...
6 x 125 @ 1:50 (2:00) swim as follows:
#1- 100 swim free br 3, 25 swim breast build to FAST
#2- 75 swim free br 3, 25 swim breast build to FAST, 25 swim free br 3 w/FAST kick
#3- 50 free br 3/25 breast build/50 free with FAST kick
#4- 25 free br 3/25 breast build/75 free with FAST kick
#5- 25 breast build to FAST, 100 swim free br 3 with FAST kick
#6- swim 100 IM FAST, 25 kick free FAST
1:00 rest, check HR
With fins:
24 x 25 @ :40
1- fly drill, I'll give you the drill
2- swim fly at 85% with all out FAST finish
3- kick FAST on back in odd sets of 3; LUNGBUSTER in even sets of 3
1:00 rest, take fins off
4 sets of:
3 x 100 kick negative split, desc the 2nd 50 to what you can, @ 1:45 (2:00)
4 x 50 @ 1:00 in MRS- swim/drill by 25's, the swim 25 is FAST
No rest between sets, check HR after 3rd 100 kick in each set
Warmdown with...
1 x 400 drill/kick by 50's
5350 scy
Do an excellent job on your HW tonight, get excited for the meet this weekend! Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/breast pull w/free kick by 25's
1:00 rest
8 x 50 drill @ 1:00- 2 ra2la2 free, 2 choice breast drill
1 x 400 as follows:
25- choice skulling
25 breast pull w/free kick
50 swim negative split breaststroke
:30 rest- check HR & get ready for the 125's...
6 x 125 @ 1:50 (2:00) swim as follows:
#1- 100 swim free br 3, 25 swim breast build to FAST
#2- 75 swim free br 3, 25 swim breast build to FAST, 25 swim free br 3 w/FAST kick
#3- 50 free br 3/25 breast build/50 free with FAST kick
#4- 25 free br 3/25 breast build/75 free with FAST kick
#5- 25 breast build to FAST, 100 swim free br 3 with FAST kick
#6- swim 100 IM FAST, 25 kick free FAST
1:00 rest, check HR
With fins:
24 x 25 @ :40
1- fly drill, I'll give you the drill
2- swim fly at 85% with all out FAST finish
3- kick FAST on back in odd sets of 3; LUNGBUSTER in even sets of 3
1:00 rest, take fins off
4 sets of:
3 x 100 kick negative split, desc the 2nd 50 to what you can, @ 1:45 (2:00)
4 x 50 @ 1:00 in MRS- swim/drill by 25's, the swim 25 is FAST
No rest between sets, check HR after 3rd 100 kick in each set
Warmdown with...
1 x 400 drill/kick by 50's
5350 scy
Do an excellent job on your HW tonight, get excited for the meet this weekend! Have a great day!
Monday, November 15, 2010
SMAC- Silver
We'll be making some changes to the warmup after the meet this coming weekend!
200 swim freestyle with flip turns & tight streamlined pushoffs!
100 reverse IM drill
1:00 rest
KICKING:
8 sets of-
:20 FAST vertical dolphin kick
:10 rest- get boards...
1 x 25* kick FAST free w/board @ 1:00
*when finished with the 25, put board up and do FAST vertical dolphin kick until the 1:00 is up; then...
1 x 50* @ 2:00 kick on back - 25 breast, 25 free - both FAST
*again, FAST vertical dolphin kick after the 50 until your 2:00 are up, then...
1 x 25 kick FAST breaststroke w/board @ 1:00
NO REST between sets, except- after 4th set, go 1 x 300 swim free br 3, neg split each 100; after 8th set, go 1 x 300 swim backstroke, neg split each 100
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
We'll be making some changes to the warmup after the meet this coming weekend!
200 swim freestyle with flip turns & tight streamlined pushoffs!
100 reverse IM drill
1:00 rest
KICKING:
8 sets of-
:20 FAST vertical dolphin kick
:10 rest- get boards...
1 x 25* kick FAST free w/board @ 1:00
*when finished with the 25, put board up and do FAST vertical dolphin kick until the 1:00 is up; then...
1 x 50* @ 2:00 kick on back - 25 breast, 25 free - both FAST
*again, FAST vertical dolphin kick after the 50 until your 2:00 are up, then...
1 x 25 kick FAST breaststroke w/board @ 1:00
NO REST between sets, except- after 4th set, go 1 x 300 swim free br 3, neg split each 100; after 8th set, go 1 x 300 swim backstroke, neg split each 100
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, November 14, 2010
Monday Morning, November 15, 2010
SMAC- Platinum & Gold
600/400- the IM is drill/drill/fly kick on side/2 breast-2 fly drill, by 25's
1:00 rest
8 x 75 as follows:
odds- 50 catchup free, 25 fly snow angel drill
evens- 50 choice drill in main race stroke NO FREE, 25 choice drill in 4th best stroke
12 x 25 @ :40-
1- fly pull w/free kick
2- fly swim, hands go in & hips go up
3- 1/2 dolphin kick LUNGBUSTER, 1/2 fly kick on side
2 x 300 @ :20 rest-
#1- 50 swim neg split free br 3, 25 fly swim build to strong (85%)
#2- 50 swim neg split back, 25 swim fly build to FAST
1:00 rest, check HR
Platinum: pace set, 400's are with snorkel desc 1-3
200 drill before you get out
Gold: speedset
200 drill before you get out.
Have an excellent day at school, remember to bring in your report card. Have a great day!
SMAC- Platinum & Gold
600/400- the IM is drill/drill/fly kick on side/2 breast-2 fly drill, by 25's
1:00 rest
8 x 75 as follows:
odds- 50 catchup free, 25 fly snow angel drill
evens- 50 choice drill in main race stroke NO FREE, 25 choice drill in 4th best stroke
12 x 25 @ :40-
1- fly pull w/free kick
2- fly swim, hands go in & hips go up
3- 1/2 dolphin kick LUNGBUSTER, 1/2 fly kick on side
2 x 300 @ :20 rest-
#1- 50 swim neg split free br 3, 25 fly swim build to strong (85%)
#2- 50 swim neg split back, 25 swim fly build to FAST
1:00 rest, check HR
Platinum: pace set, 400's are with snorkel desc 1-3
200 drill before you get out
Gold: speedset
200 drill before you get out.
Have an excellent day at school, remember to bring in your report card. Have a great day!
Sunday, November 14, 2010
SMAC- Platinum & Gold
600/400- the IM is drill/swim/drill/kick by 25's
1:00 rest
2 sets of:
2 x 100 @ 1:45- 50 fist free br 3, 50 drill choice NO FREE
2 x 50 swim @ :50 (or :55)- interval is :05 faster in the 2nd set
No rest between sets; check HR after 2nd set
After 2nd set...
1 x 600 as follows:
150 IM- each 50 is swim (build to FAST)/drill by 25's
50 kick free on back desc 1-3 to all out FAST
1:00 rest
6 sets of:
4 x 25 kick FAST with boards @ :45
1 x 100 kick FAST on back
:30 rest between sets; change kick from set to set if you'd like
Put fins on after 6th set
With fins...
9 x 150 swim free desc 1-3 to all out smoking FAST @ 2:40
200 easy drill = 4950 scy
Stretch tonight if you can, make sure you're ready for the week ahead. Have a great day!
SMAC- Platinum & Gold
600/400- the IM is drill/swim/drill/kick by 25's
1:00 rest
2 sets of:
2 x 100 @ 1:45- 50 fist free br 3, 50 drill choice NO FREE
2 x 50 swim @ :50 (or :55)- interval is :05 faster in the 2nd set
No rest between sets; check HR after 2nd set
After 2nd set...
1 x 600 as follows:
150 IM- each 50 is swim (build to FAST)/drill by 25's
50 kick free on back desc 1-3 to all out FAST
1:00 rest
6 sets of:
4 x 25 kick FAST with boards @ :45
1 x 100 kick FAST on back
:30 rest between sets; change kick from set to set if you'd like
Put fins on after 6th set
With fins...
9 x 150 swim free desc 1-3 to all out smoking FAST @ 2:40
200 easy drill = 4950 scy
Stretch tonight if you can, make sure you're ready for the week ahead. Have a great day!
Thursday, November 11, 2010
Friday Morning, November 12, 2010
SMAC- Platinum & Gold
Good job last night!
600/400- the IM is drill/drill/swim/skulling by 25's
1:00 rest
15 x 50 as follows:
2- swim free/fist free drill- count strokes on both, @ 1:00
1- swim/kick by 25's NO FREE @ :50
After #15, check HR, then continue right into...
4 x 150 @ :10 rest- 100 drill/swim* in MRS, 50 kick neg split on back
*build the swim 25's to FAST
1:00 rest, check HR immediately & OML
JENNA:
3 sets of (4 if we have time):
4 x 50 swim at 200 Goal Pace (backstroke) @ 1:15- can you hold 35-36's??
1 x 100 drill @ 1:00 rest- sharp drilling, not sloppy
Warmdown with 1 x 400- drill/kick by 100's
GOLD:
Walkback 25's from a dive, targeting your 1st 25 split for your 100 Goal Time
100 drill after every 6 x 25's
After 24 x 25 from a dive...
Warmdown with 1 x 400- drill/kick by 100's
Do an excellent job in school today, eat well & drink lots of water. Remind your teammates who weren't here this morning that there is NO WORKOUT this afternoon. Enjoy your time off this weekend, please remind your parents about the meeting on Sunday at 3 p.m., right here in the upstairs conference room. Have a great day!
SMAC- Platinum & Gold
Good job last night!
600/400- the IM is drill/drill/swim/skulling by 25's
1:00 rest
15 x 50 as follows:
2- swim free/fist free drill- count strokes on both, @ 1:00
1- swim/kick by 25's NO FREE @ :50
After #15, check HR, then continue right into...
4 x 150 @ :10 rest- 100 drill/swim* in MRS, 50 kick neg split on back
*build the swim 25's to FAST
1:00 rest, check HR immediately & OML
JENNA:
3 sets of (4 if we have time):
4 x 50 swim at 200 Goal Pace (backstroke) @ 1:15- can you hold 35-36's??
1 x 100 drill @ 1:00 rest- sharp drilling, not sloppy
Warmdown with 1 x 400- drill/kick by 100's
GOLD:
Walkback 25's from a dive, targeting your 1st 25 split for your 100 Goal Time
100 drill after every 6 x 25's
After 24 x 25 from a dive...
Warmdown with 1 x 400- drill/kick by 100's
Do an excellent job in school today, eat well & drink lots of water. Remind your teammates who weren't here this morning that there is NO WORKOUT this afternoon. Enjoy your time off this weekend, please remind your parents about the meeting on Sunday at 3 p.m., right here in the upstairs conference room. Have a great day!
Thursday, November 11, 2010
SMAC- Platinum & Gold
600/400- the IM is kick/drill/swim/choice skulling, by 25's
1:00 rest
2 sets of:
3 x 50 choice drill in MRS @ 1:00
1 x 100- 50 swim in MRS dps, 50 catchup free drill
:20 rest between sets; after 2nd set, continue right into...
6 sets of:
4 x 25 drill @ :40 all one stroke (2 sets for breast, back & fly)
1 x 100 @ 2:00 IM swim, desc 1-3/4-6 to what you can, should be juicy on #3 & 6!
1:00 rest after 6th set
9 x 200 w/ :10 rest before each kick, as follows, in 3 sets of 3:
1- 100 swim free br 3 with mod-strong neg split, use your legs; then 2 x 50 kick w/board easy/FAST by 25's
2- 150 swim free br 3 with strong neg split, then 2 x 25 kick all out FAST w/board
3- swim all free br 3 with the biggest kick possible on the 2nd 100
Check HR after 3, 6 & 9
1:00 rest after #9
Tug of war with Grudge Belts
200 easy drill before you get out. Remember, workout tomorrow morning is at 5:30 a.m. until 7:00 a.m., then you're done for the week! See you in the morning, do a great job on your HW tonight!
SMAC- Platinum & Gold
600/400- the IM is kick/drill/swim/choice skulling, by 25's
1:00 rest
2 sets of:
3 x 50 choice drill in MRS @ 1:00
1 x 100- 50 swim in MRS dps, 50 catchup free drill
:20 rest between sets; after 2nd set, continue right into...
6 sets of:
4 x 25 drill @ :40 all one stroke (2 sets for breast, back & fly)
1 x 100 @ 2:00 IM swim, desc 1-3/4-6 to what you can, should be juicy on #3 & 6!
1:00 rest after 6th set
9 x 200 w/ :10 rest before each kick, as follows, in 3 sets of 3:
1- 100 swim free br 3 with mod-strong neg split, use your legs; then 2 x 50 kick w/board easy/FAST by 25's
2- 150 swim free br 3 with strong neg split, then 2 x 25 kick all out FAST w/board
3- swim all free br 3 with the biggest kick possible on the 2nd 100
Check HR after 3, 6 & 9
1:00 rest after #9
Tug of war with Grudge Belts
200 easy drill before you get out. Remember, workout tomorrow morning is at 5:30 a.m. until 7:00 a.m., then you're done for the week! See you in the morning, do a great job on your HW tonight!
Thursday, November 11, 2010
SMAC- Silver
200 swim easy freestyle
100 reverse IM drill
1:00 rest
8 sets of:
"IM" vertical kick- :20 fly, :20 breast, :20 free, all with arms folded across your shoulders
**2 forward somersaults
**2 backward somersaults
**all done one at a time, blow the air out through your nose SLOWLY for both
1 x 50 kick all out FAST
Start the next round once everybody has finished the 50 kick
1:00 rest after 8th set, check HR
Work on breaststroke pullouts
- remember, they're "as easy as 1-2-3!"
6 x 100 as follows:
25 breast drill (with perfect pullout!)
25 breast swim build to FAST (with perfect pullout, don't rush it just because you're trying to swim FAST)
50 swim neg split free br 3
:20 rest between each 100; check HR after #6
Do an excellent job on your HW tonight, remember to bring in your report cards so I can see how you're doing. NO WORKOUT TOMORROW, enjoy your day off! See everybody on Monday!
SMAC- Silver
200 swim easy freestyle
100 reverse IM drill
1:00 rest
8 sets of:
"IM" vertical kick- :20 fly, :20 breast, :20 free, all with arms folded across your shoulders
**2 forward somersaults
**2 backward somersaults
**all done one at a time, blow the air out through your nose SLOWLY for both
1 x 50 kick all out FAST
Start the next round once everybody has finished the 50 kick
1:00 rest after 8th set, check HR
Work on breaststroke pullouts
- remember, they're "as easy as 1-2-3!"
6 x 100 as follows:
25 breast drill (with perfect pullout!)
25 breast swim build to FAST (with perfect pullout, don't rush it just because you're trying to swim FAST)
50 swim neg split free br 3
:20 rest between each 100; check HR after #6
Do an excellent job on your HW tonight, remember to bring in your report cards so I can see how you're doing. NO WORKOUT TOMORROW, enjoy your day off! See everybody on Monday!
Wednesday, November 10, 2010
Thursday Morning, November 11, 2010
SMAC- Platinum
600/400- the IM is your choice, mix it up
1:00 rest
4 x 50 offside breathing free drill @ :10 rest
4 x 25 breast pull w/free kick @ :40
4 x 75 swim back/breast/free by 25's @ 1:20
3 x 200 @ :15 rest- 50 swim choice neg split, 50 drill choice
8 x 25 @ :40
odds kick 1/2 FAST 1/2 easy
evens swim 1/2 FAST 1/2 easy
1:00 rest
SPEEDSET
Warmdown with...
4 sets of:
2 x 50 drill/kick by 25's @ :10 rest
1 x 100 choice- drill/swim by 50's, pull, kick
:20 rest after each 100
Do an excellent job in school today, eat well & drink lots of water. Have a great day!
SMAC- Platinum
600/400- the IM is your choice, mix it up
1:00 rest
4 x 50 offside breathing free drill @ :10 rest
4 x 25 breast pull w/free kick @ :40
4 x 75 swim back/breast/free by 25's @ 1:20
3 x 200 @ :15 rest- 50 swim choice neg split, 50 drill choice
8 x 25 @ :40
odds kick 1/2 FAST 1/2 easy
evens swim 1/2 FAST 1/2 easy
1:00 rest
SPEEDSET
Warmdown with...
4 sets of:
2 x 50 drill/kick by 25's @ :10 rest
1 x 100 choice- drill/swim by 50's, pull, kick
:20 rest after each 100
Do an excellent job in school today, eat well & drink lots of water. Have a great day!
Wednesday, November 10, 2010
SMAC- Platinum
600/400, then warmup with Gold, through the 4 x 50 drill in MRS @ 1:00;
then...
6 sets of:
3 x 75 swim free br 3 @ 1:10- can include some backstroke if you'd like
1 x 125 swim free br 3 @ 1:45*
No rest between sets, check HR after each round
*2nd set, 125 is @ 1:35
3rd set- how fast can you go??
4th set, @ 1:40
5th set @ 1:30
6th set- how fast can you go??
1:00 rest after 6th set; then finish up with...
2 x 1000 kick as follows:
150 kick on back- neg split each 50
50 kick FAST with board
1:00 rest between 1st & 2nd 1000
200 easy drill after 2nd 1000
Do an excellent job on your HW tonight. Speedset tomorrow morning, have a great day!
SMAC- Platinum
600/400, then warmup with Gold, through the 4 x 50 drill in MRS @ 1:00;
then...
6 sets of:
3 x 75 swim free br 3 @ 1:10- can include some backstroke if you'd like
1 x 125 swim free br 3 @ 1:45*
No rest between sets, check HR after each round
*2nd set, 125 is @ 1:35
3rd set- how fast can you go??
4th set, @ 1:40
5th set @ 1:30
6th set- how fast can you go??
1:00 rest after 6th set; then finish up with...
2 x 1000 kick as follows:
150 kick on back- neg split each 50
50 kick FAST with board
1:00 rest between 1st & 2nd 1000
200 easy drill after 2nd 1000
Do an excellent job on your HW tonight. Speedset tomorrow morning, have a great day!
Wednesday, November 10, 2010
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is 25 drill, 25 swim, 50 kick negative split on back
1:00 rest
6 x 100 @ 1:50- 50 fist free br3, 25 choice back drill, 25 6ks back drill
4 x 150 @ 2:45-
75 swim back- build your kick on each 25, so 3rd 25 is strong
75 kick- desc the 3 x 25 to FAST
4 x 50 choice drill in MRS @ 1:00
1:00 rest, check HR immediately & OML
5 sets of:
2 x 100 swim free br 3- I'll give everybody their intervals
2 x 50 kick @ :50
2 x 50 drill @ 1:00 in MRS
2* x 25 swim FAST in MRS @ :40
*add 2 x 25 to each round - up to 6 x 25 in the 3rd set, then back down to 2 x 25 in the 5th set
No additional rest between sets; check HR after last 25 in each round.
After 5th set, finish up with...
1 x 1000 kick as follows:
150 choice on back- neg split each 50
50 kick FAST with board
200 easy drill = 5850 scy.
Do an excellent job with your HW tonight, remember, Friday we'll have workout in the morning (5:30-7:00 a.m.). Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is 25 drill, 25 swim, 50 kick negative split on back
1:00 rest
6 x 100 @ 1:50- 50 fist free br3, 25 choice back drill, 25 6ks back drill
4 x 150 @ 2:45-
75 swim back- build your kick on each 25, so 3rd 25 is strong
75 kick- desc the 3 x 25 to FAST
4 x 50 choice drill in MRS @ 1:00
1:00 rest, check HR immediately & OML
5 sets of:
2 x 100 swim free br 3- I'll give everybody their intervals
2 x 50 kick @ :50
2 x 50 drill @ 1:00 in MRS
2* x 25 swim FAST in MRS @ :40
*add 2 x 25 to each round - up to 6 x 25 in the 3rd set, then back down to 2 x 25 in the 5th set
No additional rest between sets; check HR after last 25 in each round.
After 5th set, finish up with...
1 x 1000 kick as follows:
150 choice on back- neg split each 50
50 kick FAST with board
200 easy drill = 5850 scy.
Do an excellent job with your HW tonight, remember, Friday we'll have workout in the morning (5:30-7:00 a.m.). Have a great day!
Wednesday, November 10, 2010
SMAC- Silver
Good work yesterday on breaststroke
200 swim freestyle with flip turns & tight streamlined pushoffs
100 reverse IM drill
1:00 rest
8 x 25 @ 1:00, odds are ra2 la2 free; evens are kick FAST on back w/explosive underwater dolphin kick to the breakout, then free kick on back to the end
3 sets of:
4 x 25 kick FAST @ 1:00
1 x 75 swim free, build kick by 25's @ 1:30
2 x 75 swim/drill/swim by 25's @ 2:00 NO FREE
No rest between sets, check HR after 2ach set
After 3rd set, get fins
Work on butterfly breathing with fins
- dolphin kick on back, side & stomach
- "drift & breathe" drill
- "lift & drop in one motion" to breathe
- press shoulders & chest forward & down on recovery
If there is time, work on starts
Do an excellent job with your HW tonight, and remember to bring in your report cards so I can see how you're doing in school. Have a great day!
SMAC- Silver
Good work yesterday on breaststroke
200 swim freestyle with flip turns & tight streamlined pushoffs
100 reverse IM drill
1:00 rest
8 x 25 @ 1:00, odds are ra2 la2 free; evens are kick FAST on back w/explosive underwater dolphin kick to the breakout, then free kick on back to the end
3 sets of:
4 x 25 kick FAST @ 1:00
1 x 75 swim free, build kick by 25's @ 1:30
2 x 75 swim/drill/swim by 25's @ 2:00 NO FREE
No rest between sets, check HR after 2ach set
After 3rd set, get fins
Work on butterfly breathing with fins
- dolphin kick on back, side & stomach
- "drift & breathe" drill
- "lift & drop in one motion" to breathe
- press shoulders & chest forward & down on recovery
If there is time, work on starts
Do an excellent job with your HW tonight, and remember to bring in your report cards so I can see how you're doing in school. Have a great day!
Tuesday, November 9, 2010
Tuesday, November 9, 2010
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/snow angel fly drill byv 25's
1:00 rest
Same warmup as Gold, through the 6 x 5-minute swims; then...
4 sets of:
1 x 450 pull free br 3/5/7 by 150's
:20 rest
6 x 25* @ :40 1/2 FAST 1/2 drill for 2, then 3&6 are swim build to FAST
*25's can be with fins if you'd like
200 easy loosen = 6600 scy
Do an excellent job with your HW tonight, stretch if you can. Have a great day!
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/snow angel fly drill byv 25's
1:00 rest
Same warmup as Gold, through the 6 x 5-minute swims; then...
4 sets of:
1 x 450 pull free br 3/5/7 by 150's
:20 rest
6 x 25* @ :40 1/2 FAST 1/2 drill for 2, then 3&6 are swim build to FAST
*25's can be with fins if you'd like
200 easy loosen = 6600 scy
Do an excellent job with your HW tonight, stretch if you can. Have a great day!
Tuesday, November 9, 2010
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/snow angel fly drill by 25's
1:00 rest
8 x 75 as follows-
2- 50 offside breathing free drill, 25 breast kick on back @ 1:30
2- 50 drill in main race stroke NO FREE, 25 fly kick on side @ 1:20
1 x 400- 50 drill in 4th best stroke, 50 kick negative split
:20 rest
1 x 400 all kick- 4th 25 of each 100 is build to FAST, work your underwater dolphin kick off each wall
1:00 rest, check HR
6 x 5-minute swims @ 6:00 as follows-
1-3 free br 3, steady effort, check HR after each one
4-6 swim backstroke, make your turns on each swim more aggressive than the swim before it, check HR after each swim
1:00 rest after #6
Finish up with...
18 x 50 pull in sets of 3:
2- free/NO FREE by 25's @ :55
1- pull free br 3/7 by 25's @ :45
200 easy skulling
200 easy drill = 5300 scy
Do an excellent job on your HW tonight; remember to 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/swim/drill/snow angel fly drill by 25's
1:00 rest
8 x 75 as follows-
2- 50 offside breathing free drill, 25 breast kick on back @ 1:30
2- 50 drill in main race stroke NO FREE, 25 fly kick on side @ 1:20
1 x 400- 50 drill in 4th best stroke, 50 kick negative split
:20 rest
1 x 400 all kick- 4th 25 of each 100 is build to FAST, work your underwater dolphin kick off each wall
1:00 rest, check HR
6 x 5-minute swims @ 6:00 as follows-
1-3 free br 3, steady effort, check HR after each one
4-6 swim backstroke, make your turns on each swim more aggressive than the swim before it, check HR after each swim
1:00 rest after #6
Finish up with...
18 x 50 pull in sets of 3:
2- free/NO FREE by 25's @ :55
1- pull free br 3/7 by 25's @ :45
200 easy skulling
200 easy drill = 5300 scy
Do an excellent job on your HW tonight; remember to bring in your report cards so I can see how you're doing. Have a great day!
Tuesday, November 9, 2010
SMAC- Silver
200 easy swim freestyle with flip turns & tight streamlined pushoffs
100 reverse IM
1:00 rest
8 x 25 catchup free drill with overkick @ :45
8 x 50 @ 1:30- 25 swim free br 3, then 25 back drill- 1/2 ra 1/2 la
8 x 25 kick FAST on back - explosive underwater dolphin kick to the breakout, every time!
1:00 rest
BREASTSTROKE
-talk about "hands out, elbows in,"
-work on just the stroke while sitting on kickboard
-then work on 2k1p drill
Finish up with...
12 x 75 as follows (I'll give everybody their intervals):
2- swim free br 3, build kick by 25's, so 3rd 25 is an all out kick
2- swim/drill/swim breaststroke, by 25's
If there is time....
Work on starts before you go.
Do an excellent job on 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 easy swim freestyle with flip turns & tight streamlined pushoffs
100 reverse IM
1:00 rest
8 x 25 catchup free drill with overkick @ :45
8 x 50 @ 1:30- 25 swim free br 3, then 25 back drill- 1/2 ra 1/2 la
8 x 25 kick FAST on back - explosive underwater dolphin kick to the breakout, every time!
1:00 rest
BREASTSTROKE
-talk about "hands out, elbows in,"
-work on just the stroke while sitting on kickboard
-then work on 2k1p drill
Finish up with...
12 x 75 as follows (I'll give everybody their intervals):
2- swim free br 3, build kick by 25's, so 3rd 25 is an all out kick
2- swim/drill/swim breaststroke, by 25's
If there is time....
Work on starts before you go.
Do an excellent job on your HW tonight, remember to bring in your report cards so I can see how you're doing. Have a great day!
Monday, November 8, 2010
Monday, November 8, 2010
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is 6ks back drill/drill/swim/kick by 25's
1:00 rest
3 sets of:
2 x 50 @ 1:00 drill choice free/breast by 25's
1 x 100 @ 1:45** - swim 50 back, 25 breast, 25 free
**2nd set @ 1:35, 3rd set @ 1:25
No rest between sets, check HR after 3rd set, then continue right into...
1 x 400 as follows:
25 drill
25 swim build to FAST
25 1/2 FAST 1/2 drill
25 kick same stroke on back
1:00 rest, check HR again
With fins, 4 sets of:
3 x 100 swim desc 1-3 to all out smoking FAST @ 2:20
1 x 50 @ 1:00- swim FAST/LUNGBUSTER by 25's- target your best 50 Free time
No rest between sets.
Finish up with...
3 sets of:
6 x 100 as follows-
1&2- 50 swim free br 3, 50 swim back @ 1:35
1- swim neg split free br 3 @ 1:20
1 x 400 swim free w/snorkel- negative split each 400, desc the 2nd 200 1-3 to what you can
:30 rest between sets, check HR after each set
200 drill after 3rd set = 6600 scy
Stretch tonight if you can, get to sleep as early as possible. Have a great day!
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is 6ks back drill/drill/swim/kick by 25's
1:00 rest
3 sets of:
2 x 50 @ 1:00 drill choice free/breast by 25's
1 x 100 @ 1:45** - swim 50 back, 25 breast, 25 free
**2nd set @ 1:35, 3rd set @ 1:25
No rest between sets, check HR after 3rd set, then continue right into...
1 x 400 as follows:
25 drill
25 swim build to FAST
25 1/2 FAST 1/2 drill
25 kick same stroke on back
1:00 rest, check HR again
With fins, 4 sets of:
3 x 100 swim desc 1-3 to all out smoking FAST @ 2:20
1 x 50 @ 1:00- swim FAST/LUNGBUSTER by 25's- target your best 50 Free time
No rest between sets.
Finish up with...
3 sets of:
6 x 100 as follows-
1&2- 50 swim free br 3, 50 swim back @ 1:35
1- swim neg split free br 3 @ 1:20
1 x 400 swim free w/snorkel- negative split each 400, desc the 2nd 200 1-3 to what you can
:30 rest between sets, check HR after each set
200 drill after 3rd set = 6600 scy
Stretch tonight if you can, get to sleep as early as possible. Have a great day!
Monday, November 8, 2010
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is 6ks back drill/drill/swim/kick by 25's
1:00 rest
3 sets of:
2 x 50 @ 1:00 drill choice free/breast by 25's
1 x 100 @ 1:45** - swim 50 back, 25 breast, 25 free
**2nd set @ 1:35, 3rd set @ 1:25
No rest between sets, check HR after 3rd set, then continue right into...
1 x 400 as follows:
25 drill
25 swim build to FAST
25 1/2 FAST 1/2 drill
25 kick same stroke on back
1:00 rest, check HR again
With fins, 4 sets of:
3 x 100 swim desc 1-3 to all out smoking FAST @ 2:20
1 x 50 @ 1:00- swim FAST/LUNGBUSTER by 25's- target your best 50 Free time
No rest between sets.
Finish up with 4 sets of...
1 x 300 @ 4:30 (or 250) pull w/snorkel- roll hips evenly & finish stroke
1 x 50 @ :55 swim in main race stroke NO FREE
1 x 50 @ :55 swim/kick by 25's in main race stroke
1 x 50 @ :55 all kick in main race stroke
No rest between sets.
200 drill after 4th set = 5200 scy
Do an excellent job on your HW tonight, remember to 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 6ks back drill/drill/swim/kick by 25's
1:00 rest
3 sets of:
2 x 50 @ 1:00 drill choice free/breast by 25's
1 x 100 @ 1:45** - swim 50 back, 25 breast, 25 free
**2nd set @ 1:35, 3rd set @ 1:25
No rest between sets, check HR after 3rd set, then continue right into...
1 x 400 as follows:
25 drill
25 swim build to FAST
25 1/2 FAST 1/2 drill
25 kick same stroke on back
1:00 rest, check HR again
With fins, 4 sets of:
3 x 100 swim desc 1-3 to all out smoking FAST @ 2:20
1 x 50 @ 1:00- swim FAST/LUNGBUSTER by 25's- target your best 50 Free time
No rest between sets.
Finish up with 4 sets of...
1 x 300 @ 4:30 (or 250) pull w/snorkel- roll hips evenly & finish stroke
1 x 50 @ :55 swim in main race stroke NO FREE
1 x 50 @ :55 swim/kick by 25's in main race stroke
1 x 50 @ :55 all kick in main race stroke
No rest between sets.
200 drill after 4th set = 5200 scy
Do an excellent job on your HW tonight, remember to bring in your report cards so I can see how you're doing. Have a great day!
Monday, November 8, 2010
SMAC- Silver
Welcome back Taylor & Zack!
200 swim freestyle
100 reverse IM drill
1:00 rest
Kicking-
Work on breaststroke kick on back- drop feet down (don't let knees break the surface of the water!), then whip them out & around; really squeeze your feet together at the end of the kick (letting your bum come up to the surface)
3 sets of:
"Locomotive" kick drill (for 3:00)- w/boards: breaststroke kick while kicking easy; whenever Maureen says, "ready GO!" start kicking FAST (Maureen's choice of stroke)! When Maureen says, "ready STOP" resume breaststroke kick with the board.
1 x 100 IM swim, get your time & descend 1-3 to what you can; #3 should be juicy!
1:00 rest after each 100 IM
Finish up with...
work on flip turns- make sure they're doing dolphin kick as soon as they push off the wall.
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
Welcome back Taylor & Zack!
200 swim freestyle
100 reverse IM drill
1:00 rest
Kicking-
Work on breaststroke kick on back- drop feet down (don't let knees break the surface of the water!), then whip them out & around; really squeeze your feet together at the end of the kick (letting your bum come up to the surface)
3 sets of:
"Locomotive" kick drill (for 3:00)- w/boards: breaststroke kick while kicking easy; whenever Maureen says, "ready GO!" start kicking FAST (Maureen's choice of stroke)! When Maureen says, "ready STOP" resume breaststroke kick with the board.
1 x 100 IM swim, get your time & descend 1-3 to what you can; #3 should be juicy!
1:00 rest after each 100 IM
Finish up with...
work on flip turns- make sure they're doing dolphin kick as soon as they push off the wall.
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, November 7, 2010
Monday Morning, November 8, 2010
SMAC- Platinum & Gold
600/400- the IM is drill/drill/2 kicks 1 pull breast/choice skulling by 25's
1:00 rest
3 sets of:
1 x 125- 50 fist free br 3, 75 drill/kick/drill in MRS
:10 rest
1 x 75 swim- 50 neg split free br 3, 25 swim in MRS build your legs
:10 rest
1 x 100 swim/kick by 25's in MRS @ 1:40
No rest between sets, check HR after 3rd set
Platinum- pace set
Gold- speed set
Warmdown with 1 x 600- 100 drill, 50 kick
Do an excellent job in school today- eat well and drink lots of water. Have a great day!
SMAC- Platinum & Gold
600/400- the IM is drill/drill/2 kicks 1 pull breast/choice skulling by 25's
1:00 rest
3 sets of:
1 x 125- 50 fist free br 3, 75 drill/kick/drill in MRS
:10 rest
1 x 75 swim- 50 neg split free br 3, 25 swim in MRS build your legs
:10 rest
1 x 100 swim/kick by 25's in MRS @ 1:40
No rest between sets, check HR after 3rd set
Platinum- pace set
Gold- speed set
Warmdown with 1 x 600- 100 drill, 50 kick
Do an excellent job in school today- eat well and drink lots of water. Have a great day!
Sunday, November 7, 2010
SMAC- Platinum & Gold
Great having everybody at dinner Friday Night!
600/400- the IM is drill/drill/swim/fly kick on side by 25's
1:00 rest
3 x 100 @ 1:45- 50 ra2 la2 free drill, 50 drill/swim by 25's NO FREE
6 x 50 as follows:
2- 25 breast pull with free kick, 25 breast kick on back @ 1:00
1- swim breast/free by 25's @ :50
2 x 200 @ :20 rest as follows:
50 kick easy/FAST by 25's
50 swim neg split breast
50 kick easy/FAST by 25's
50 choice skulling
1:00 rest after #2, check HR immediately & OML
I'll explain the "get out" sprints...
4 x 25 @ :40 get out sprints
1 x 150 swim neg split free br 3
:30 rest
4 x 25 get out sprints @ :40
1 x 300 swim neg split free br 3
:30 rest
4 x 25 get out sprints @ :40
1 x 450 swim free br 3, desc the 3 x 150 1-3 to something juicy
:30 rest
4 x 25 get out sprints @ :40
1 x 300 swim neg split free br 3
:30 rest
4 x 25 get out sprints @ :40
1 x 150 swim neg split free br 3
1:00 rest, get HR immediately & OML
16 x Broken 100's kick, @ 2:00 as follows:
1- 75 kick IM order by 25's, :10 rest, 25 kick FAST
2- 50 kick neg split in MRS, :10 rest, 50 kick FAST
3- 25 kick choice, :10 rest, 75 kick FAST
1:00 rest
4- all kick FAST
No rest between sets of 4
If there is time, finish up with...
9 x 100 @ 2:20 swim with fins, desc 1-3 to all out smoking FAST
200 easy drill = 6500 scy (w/9 x 100 with fins at end)
Do an excellent job with your HW tonight, make sure you're ready for the week ahead. Remember to bring in your report cards so I can see how you're doing. Have a great day!
SMAC- Platinum & Gold
Great having everybody at dinner Friday Night!
600/400- the IM is drill/drill/swim/fly kick on side by 25's
1:00 rest
3 x 100 @ 1:45- 50 ra2 la2 free drill, 50 drill/swim by 25's NO FREE
6 x 50 as follows:
2- 25 breast pull with free kick, 25 breast kick on back @ 1:00
1- swim breast/free by 25's @ :50
2 x 200 @ :20 rest as follows:
50 kick easy/FAST by 25's
50 swim neg split breast
50 kick easy/FAST by 25's
50 choice skulling
1:00 rest after #2, check HR immediately & OML
I'll explain the "get out" sprints...
4 x 25 @ :40 get out sprints
1 x 150 swim neg split free br 3
:30 rest
4 x 25 get out sprints @ :40
1 x 300 swim neg split free br 3
:30 rest
4 x 25 get out sprints @ :40
1 x 450 swim free br 3, desc the 3 x 150 1-3 to something juicy
:30 rest
4 x 25 get out sprints @ :40
1 x 300 swim neg split free br 3
:30 rest
4 x 25 get out sprints @ :40
1 x 150 swim neg split free br 3
1:00 rest, get HR immediately & OML
16 x Broken 100's kick, @ 2:00 as follows:
1- 75 kick IM order by 25's, :10 rest, 25 kick FAST
2- 50 kick neg split in MRS, :10 rest, 50 kick FAST
3- 25 kick choice, :10 rest, 75 kick FAST
1:00 rest
4- all kick FAST
No rest between sets of 4
If there is time, finish up with...
9 x 100 @ 2:20 swim with fins, desc 1-3 to all out smoking FAST
200 easy drill = 6500 scy (w/9 x 100 with fins at end)
Do an excellent job with your HW tonight, make sure you're ready for the week ahead. Remember to bring in your report cards so I can see how you're doing. Have a great day!
Friday, November 5, 2010
Friday, November 5, 2010
SMAC- Platinum & Gold
600/400- the IM is drill/swim/drill/kick by 25's
1:00 rest
4 x 25 @ :40 ra2 la2 free drill
4 x 75 @ :10 rest- 50 1/2 ra 1/2 la back drill, 25 kick on back with arms toward ceiling
3 x 200 @ :15 rest as follows:
-100 kick, negative split each 50 & be aggressive with underwater dolphin kick
- 50 2 kicks 1 pull breaststroke - head down for the 2 kicks
- 50 swim negative split breaststroke- squeeze feet together at the end of the kick
1:00 rest, check HR
With fins:
6 x 50 @ 1:00- 25 dolphin kick with super explosive underwater dolphin kick to the breakout, then 25 choice drill- change drill after 3 if you'd like
8 x 25 @ :40 breast pull w/free kick- steady free kick, FAST hands back to the front & head down at the end of each stroke
4 x 75 @ 1:30- 50 breast pull w/dolphin kick (good height on the press), 25 kick choice FAST on back, except #1&4 are LUNGBUSTER
1:00 rest, check HR & take off fins
9 sets of (add a 50 in each round up to 5, then back down to 1; they are always FAST):
1 x 50 kick FAST for time @ 1:10
1 x 100 swim negative split free br 3 @ 1:45
No rest between sets, be sure to keep track of your times on everything!
200 easy drill/swim choice by 50's, then...
MYSTERY SET - guess it and you're out of it!
200 easy drill before dinner at IHOP! Have a great weekend and do an excellent job on your HW. Remember to have your parents email me by noon on Saturday if you're interested in swimming in the meet.
SMAC- Platinum & Gold
600/400- the IM is drill/swim/drill/kick by 25's
1:00 rest
4 x 25 @ :40 ra2 la2 free drill
4 x 75 @ :10 rest- 50 1/2 ra 1/2 la back drill, 25 kick on back with arms toward ceiling
3 x 200 @ :15 rest as follows:
-100 kick, negative split each 50 & be aggressive with underwater dolphin kick
- 50 2 kicks 1 pull breaststroke - head down for the 2 kicks
- 50 swim negative split breaststroke- squeeze feet together at the end of the kick
1:00 rest, check HR
With fins:
6 x 50 @ 1:00- 25 dolphin kick with super explosive underwater dolphin kick to the breakout, then 25 choice drill- change drill after 3 if you'd like
8 x 25 @ :40 breast pull w/free kick- steady free kick, FAST hands back to the front & head down at the end of each stroke
4 x 75 @ 1:30- 50 breast pull w/dolphin kick (good height on the press), 25 kick choice FAST on back, except #1&4 are LUNGBUSTER
1:00 rest, check HR & take off fins
9 sets of (add a 50 in each round up to 5, then back down to 1; they are always FAST):
1 x 50 kick FAST for time @ 1:10
1 x 100 swim negative split free br 3 @ 1:45
No rest between sets, be sure to keep track of your times on everything!
200 easy drill/swim choice by 50's, then...
MYSTERY SET - guess it and you're out of it!
200 easy drill before dinner at IHOP! Have a great weekend and do an excellent job on your HW. Remember to have your parents email me by noon on Saturday if you're interested in swimming in the meet.
Friday, November 5, 2010
SMAC- Silver
200 swim freestyle with flip turns & tight streamlined pushoffs!
100 reverse IM drill
1:00 rest
With fins...
8 x 25 @ 1:00 kick on back with EXPLOSIVE underwater dolphin kick to the breakout
More work on fly drilling
-1/2 fly pull
- snow angel
- lift & drop drill
1:00 rest, take off fins
3 x 5-minute swims @ 6:00 (free), descend 1-3 to what you can- flip turns every turn, or we'll start over!
Work on breaststroke pullouts until 6:30
Do an excellent job on your HW this weekend, don't wait for Sunday Night to start it! Remember to have your parents email me by Saturday at noon if you want to swim in the meet. Have a great day!
SMAC- Silver
200 swim freestyle with flip turns & tight streamlined pushoffs!
100 reverse IM drill
1:00 rest
With fins...
8 x 25 @ 1:00 kick on back with EXPLOSIVE underwater dolphin kick to the breakout
More work on fly drilling
-1/2 fly pull
- snow angel
- lift & drop drill
1:00 rest, take off fins
3 x 5-minute swims @ 6:00 (free), descend 1-3 to what you can- flip turns every turn, or we'll start over!
Work on breaststroke pullouts until 6:30
Do an excellent job on your HW this weekend, don't wait for Sunday Night to start it! Remember to have your parents email me by Saturday at noon if you want to swim in the meet. Have a great day!
Thursday, November 4, 2010
Thursday, November 4, 2010
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is skulling/fly kick on side/drill/different drill by 25's
1:00 rest
4 x 25 @ :40 ra2 la2 free drill
4 x 75 @ :10 rest- 50 1/2 ra 1/2 la back drill, 25 kick on back with arms toward ceiling
3 x 200 @ :15 rest as follows:
-100 kick, negative split each 50 & be aggressive with underwater dolphin kick
- 50 2 kicks 1 pull breaststroke - head down for the 2 kicks
- 50 swim negative split breaststroke- squeeze feet together at the end of the kick
1:00 rest, check HR
With fins:
6 x 50 @ 1:00- 25 dolphin kick with super explosive underwater dolphin kick to the breakout, then 25 choice drill- change drill after 3 if you'd like
8 x 25 @ :40 breast pull w/free kick- steady free kick, FAST hands back to the front & head down at the end of each stroke
4 x 75 @ 1:30- 50 breast pull w/dolphin kick (good height on the press), 25 kick choice FAST on back, except #1&4 are LUNGBUSTER
1:00 rest, check HR & take off fins
9 sets of (add a 50 in each round up to 5, then back down to 1; they are always FAST):
1 x 50 kick FAST for time @ 1:10
1 x 100 swim negative split free br 3 @ 1:45
No rest between sets, be sure to keep track of your times on everything!
200 easy drill = 4950 scy
Do an excellent job with your HW tonight. Sleep well tonight, BIG day tomorrow- then IHOP for dinner! Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is skulling/fly kick on side/drill/different drill by 25's
1:00 rest
4 x 25 @ :40 ra2 la2 free drill
4 x 75 @ :10 rest- 50 1/2 ra 1/2 la back drill, 25 kick on back with arms toward ceiling
3 x 200 @ :15 rest as follows:
-100 kick, negative split each 50 & be aggressive with underwater dolphin kick
- 50 2 kicks 1 pull breaststroke - head down for the 2 kicks
- 50 swim negative split breaststroke- squeeze feet together at the end of the kick
1:00 rest, check HR
With fins:
6 x 50 @ 1:00- 25 dolphin kick with super explosive underwater dolphin kick to the breakout, then 25 choice drill- change drill after 3 if you'd like
8 x 25 @ :40 breast pull w/free kick- steady free kick, FAST hands back to the front & head down at the end of each stroke
4 x 75 @ 1:30- 50 breast pull w/dolphin kick (good height on the press), 25 kick choice FAST on back, except #1&4 are LUNGBUSTER
1:00 rest, check HR & take off fins
9 sets of (add a 50 in each round up to 5, then back down to 1; they are always FAST):
1 x 50 kick FAST for time @ 1:10
1 x 100 swim negative split free br 3 @ 1:45
No rest between sets, be sure to keep track of your times on everything!
200 easy drill = 4950 scy
Do an excellent job with your HW tonight. Sleep well tonight, BIG day tomorrow- then IHOP for dinner! Have a great day!
Thursday, November 4, 200
SMAC- Silver
200 swim easy freestyle with flip turns & tight streamlined pushoffs
100 reverse IM drill
1:00 rest
Work on flip turns:
- the key is to blow the air slowly out your nose while you're underwater!
- forward somersaults, start by using your body & let your legs follow-don't cross your feet!
- backward somersaults, don't cross your feet, blow thew air out through your nose!
- from the middle of the pool: swimming free to back wdolphin kicks underwater
- swim free, flip onto back, twist onto belly & dolphin kick again before breaking out on your belly
Kicking:
8 sets of, last 4 on back:
1 x 50 kick neg split w/board @ 1:30 (or 1:45)
2 x 25 kick FAST @ 1:00- both must be the same stroke
Do an excellent job on 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 easy freestyle with flip turns & tight streamlined pushoffs
100 reverse IM drill
1:00 rest
Work on flip turns:
- the key is to blow the air slowly out your nose while you're underwater!
- forward somersaults, start by using your body & let your legs follow-don't cross your feet!
- backward somersaults, don't cross your feet, blow thew air out through your nose!
- from the middle of the pool: swimming free to back wdolphin kicks underwater
- swim free, flip onto back, twist onto belly & dolphin kick again before breaking out on your belly
Kicking:
8 sets of, last 4 on back:
1 x 50 kick neg split w/board @ 1:30 (or 1:45)
2 x 25 kick FAST @ 1:00- both must be the same stroke
Do an excellent job on your HW tonight, remember to bring in your report cards so I can see how you're doing. Have a great day!
Wednesday, November 3, 2010
Thursday Morning, November 4, 2010
SMAC- Platinum
600 swim easy freestyle
400 reverse IM- each 100 is skulling/kick fly on side/drill/different drill by 25's
1:00 rest
4 x 25 ra2 la2 free @ :10 rest
4 x 75 @ :10 rest- 50 choice back drill, 25 2 kicks 1 pull breaststroke
3 x 200 @ :20 rest- 100 kick choice, 50 swim neg split back, 50 drill/swim by 25's NO FREE OR BACK
8 x 25 @ :40 jungle sprints- except #'s 3, 5 & 7 are kick build to FAST
1:00 rest, check HR
SPEEDSET
Warmdown with as many 400's as possible- as follows:
100 choice drill- mix it up
100 swim backstroke
100 drill choice
100 swim backstroke- good tempo, hip rotation & underwater dolphin kick!
200 drill = approx 4200 scy.
Do a good job in school today, eat well at lunch- BIG kicking this afternoon. Have a great day!
SMAC- Platinum
600 swim easy freestyle
400 reverse IM- each 100 is skulling/kick fly on side/drill/different drill by 25's
1:00 rest
4 x 25 ra2 la2 free @ :10 rest
4 x 75 @ :10 rest- 50 choice back drill, 25 2 kicks 1 pull breaststroke
3 x 200 @ :20 rest- 100 kick choice, 50 swim neg split back, 50 drill/swim by 25's NO FREE OR BACK
8 x 25 @ :40 jungle sprints- except #'s 3, 5 & 7 are kick build to FAST
1:00 rest, check HR
SPEEDSET
Warmdown with as many 400's as possible- as follows:
100 choice drill- mix it up
100 swim backstroke
100 drill choice
100 swim backstroke- good tempo, hip rotation & underwater dolphin kick!
200 drill = approx 4200 scy.
Do a good job in school today, eat well at lunch- BIG kicking this afternoon. Have a great day!
Wednesday, November 3, 2010
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is 50 kick, 50 drill/swim
1:00 rest
3 sets of (with Gold Group):
4 x 75 @ 1:20 various drilling
1 x 150 IM @ 2:30- neg split each 50, use your legs
1 x 150 swim BIG neg split free br 3 @ 2:30
No rest between sets, check HR.
With fins, 6 sets of:
6 x 25 as follows:
1- 1/2 FAST 1/2 drill
2- swim build to FAST
3- all drilling
4- al swim FAST
5- dolphin kick LUNGBUSTER
6- kick on back FAST
Then, after #6...
1 x 50 FAST @ 1:00- sets 1&4 are kick on back, sets 3 & 4 are swim free
No rest between sets, check HR after 50 in each set
Finish up with...
1 x 800 pull free br 3/5/7/9 by 50's
:30 rest
1 x 800 free w/snorkel- pull or swim, either way, roll hips evenly & finish stroke
:30 rest
1 x 800 swim backstroke- good underwater breakouts here!
200 easy drill = 6200 scy
Do an excellent job on your HW tonight, eat well & drink a lot of water. Big kicking tomorrow. Have a great day!
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is 50 kick, 50 drill/swim
1:00 rest
3 sets of (with Gold Group):
4 x 75 @ 1:20 various drilling
1 x 150 IM @ 2:30- neg split each 50, use your legs
1 x 150 swim BIG neg split free br 3 @ 2:30
No rest between sets, check HR.
With fins, 6 sets of:
6 x 25 as follows:
1- 1/2 FAST 1/2 drill
2- swim build to FAST
3- all drilling
4- al swim FAST
5- dolphin kick LUNGBUSTER
6- kick on back FAST
Then, after #6...
1 x 50 FAST @ 1:00- sets 1&4 are kick on back, sets 3 & 4 are swim free
No rest between sets, check HR after 50 in each set
Finish up with...
1 x 800 pull free br 3/5/7/9 by 50's
:30 rest
1 x 800 free w/snorkel- pull or swim, either way, roll hips evenly & finish stroke
:30 rest
1 x 800 swim backstroke- good underwater breakouts here!
200 easy drill = 6200 scy
Do an excellent job on your HW tonight, eat well & drink a lot of water. Big kicking tomorrow. Have a great day!
Wednesday, November 3, 2010
SMAC- Gold
400 swim easy freestyle
400 reverse IM- each 100 is 50 kick, 50 drill/swim
1:00 rest
4 x 75 @ 1:20- 50 ra2 la2 free, 25 2k1p breast
1 x 150 @ 2:30 swim IM (NO FREE), neg split each 50
1 x 150 swim BIG negative split free br 3 @ 2:30
4 x 75 @ 1:30- 50 breast pull with free kick, 25 6kpull back
1 x 150 IM- as above
1 x 150 free- as above
4 x 75 @ 1:20- 50 1/2 ra 1/2 la back, 25 fly pull with free kick
1 x 150 IM- as above
1 x 150 swim free- as above
1:00 rest, check HR
4 sets of:
4 x 25 @ :40 in 4th best stroke, odds are drill & evens are swim FAST
4 x 50 swim free/4th best stroke by 25's @ :50 (:55)
No rest between sets, check HR immediately after last set & OML
Finish up with...
15 x 100 swim as follows:
1- swim free br 3 @ 1:35
2- swim free br 3 @ 1:35, except NO FREE @ 3rd 25
3- swim free br 3 @ 1:20- get your legs in gear on the 2nd 50 here!
1:00 rest after 315, check HR
200 easy drill = 5500 scy
Do an excellent job on your HW tonight, stretch your legs if you can. Big kicking tomorrow. Have a great day!
SMAC- Gold
400 swim easy freestyle
400 reverse IM- each 100 is 50 kick, 50 drill/swim
1:00 rest
4 x 75 @ 1:20- 50 ra2 la2 free, 25 2k1p breast
1 x 150 @ 2:30 swim IM (NO FREE), neg split each 50
1 x 150 swim BIG negative split free br 3 @ 2:30
4 x 75 @ 1:30- 50 breast pull with free kick, 25 6kpull back
1 x 150 IM- as above
1 x 150 free- as above
4 x 75 @ 1:20- 50 1/2 ra 1/2 la back, 25 fly pull with free kick
1 x 150 IM- as above
1 x 150 swim free- as above
1:00 rest, check HR
4 sets of:
4 x 25 @ :40 in 4th best stroke, odds are drill & evens are swim FAST
4 x 50 swim free/4th best stroke by 25's @ :50 (:55)
No rest between sets, check HR immediately after last set & OML
Finish up with...
15 x 100 swim as follows:
1- swim free br 3 @ 1:35
2- swim free br 3 @ 1:35, except NO FREE @ 3rd 25
3- swim free br 3 @ 1:20- get your legs in gear on the 2nd 50 here!
1:00 rest after 315, check HR
200 easy drill = 5500 scy
Do an excellent job on your HW tonight, stretch your legs if you can. Big kicking tomorrow. Have a great day!
Wednesday, November 3, 2010
SMAC- Silver
200 swim easy freestyle with flip turns & tight streamlined pushoffs!
100 reverse IM drill
1:00 rest
Work on flip turns
-free to back, blow the bubbles out your nose!
-flip onto back, push off on back & twist onto your belly while dolphin kicking
-the key is to blow the bubbles out of your nose
Fly drilling with fins
-ra2 la2, breathing to the FRONT, not the side
- dolphin kick on belly, just pop your head up to breathe when needed
- same dolphin kick on your belly, but whole stroke fly when you need to breathe
- the key is to lift & drop your chin in one motion when breathing
Starts - if there is time
Do an excellent job on your HW tonight, be sure to bring in your report cards for me to see. Have a great day!
SMAC- Silver
200 swim easy freestyle with flip turns & tight streamlined pushoffs!
100 reverse IM drill
1:00 rest
Work on flip turns
-free to back, blow the bubbles out your nose!
-flip onto back, push off on back & twist onto your belly while dolphin kicking
-the key is to blow the bubbles out of your nose
Fly drilling with fins
-ra2 la2, breathing to the FRONT, not the side
- dolphin kick on belly, just pop your head up to breathe when needed
- same dolphin kick on your belly, but whole stroke fly when you need to breathe
- the key is to lift & drop your chin in one motion when breathing
Starts - if there is time
Do an excellent job on your HW tonight, be sure to bring in your report cards for me to see. Have a great day!
Tuesday, November 2, 2010
Tuesday, November 2, 2010
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is fly kick on side/drill/drill/spin backstroke drill by 25's
1:00 rest
Do the 21 x 50 with the Gold Group, then...
6 sets of:
:20 FAST vertical free kick
:10 rest
:20 FAST vertical dolphin kick
:10 rest
1 x 100 swim 50 choice, 50 back- negative split both 50's
:10 rest
1 x 100 backstroke-
25 drill, 50 swim (25 build to FAST turn, then 25 all out FAST), 25 drill
:10 rest
1 x 300 swim backstroke- get time, descend 1-3 & 4-6 to something juicy!
1:00 rest between sets, check HR after each 300
Finish up with...
1 x 1200 kick as follows:
200 on back
200 on board
negative split the 1st 150 of each 200, the last 50 of each 200 is FAST breaststroke swim
200 easy drill = 6500 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 fly kick on side/drill/drill/spin backstroke drill by 25's
1:00 rest
Do the 21 x 50 with the Gold Group, then...
6 sets of:
:20 FAST vertical free kick
:10 rest
:20 FAST vertical dolphin kick
:10 rest
1 x 100 swim 50 choice, 50 back- negative split both 50's
:10 rest
1 x 100 backstroke-
25 drill, 50 swim (25 build to FAST turn, then 25 all out FAST), 25 drill
:10 rest
1 x 300 swim backstroke- get time, descend 1-3 & 4-6 to something juicy!
1:00 rest between sets, check HR after each 300
Finish up with...
1 x 1200 kick as follows:
200 on back
200 on board
negative split the 1st 150 of each 200, the last 50 of each 200 is FAST breaststroke swim
200 easy drill = 6500 scy
Do an excellent job with your HW tonight, speedset tomorrow morning. Have a great day!
Tuesday, November 2, 2010
SMAC- Gold
Good job with yesterday's workout, I enjoyed being on deck for that!
400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/spin backstroke drill by 25's
1:00 rest
21 x 50 as follows:
1-6 @ 1:00 swim free br3/fist free- how close can you get your stroke count??
7-9 swim/kick free by 25's @ :55
10-21 are a little different (4 sets of 3)!!
2- drill/swim in M-R-S @ 1:00 NO FREE
1- swim/kick by 25's same stroke @ :50, you'll have to hustle to make this
1:00 rest, check HR for :06
4 sets of:
1 x 100 swim neg split free br 3 @ 1:25 (1:45)
1 x 100 swim free br 3, except 3rd 25 is kick free on back @ 1:25 (1:45)
1 x 100 swim IM- make the interval- @ 1:25 (1:45)
1 x 300 swim free w/snorkel- descend 1-3 to what you can (should be juicy); in the 4th round the 300 is 6 x 50 kick FAST @ 1:10
:30 rest between sets, check HR for :06 after each set
With fins, finish up with...
6 sets of 6 x 25 as follows, all @ :40-
1- swim 1/2 FAST 1/2 drill
2- swim build to FAST
3- all drill
4- all FAST
5- all LUNGBUSTER
6- kick FAST on back
No rest between sets; check HR after #36
200 easy drill = 5350 scy
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- Gold
Good job with yesterday's workout, I enjoyed being on deck for that!
400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/spin backstroke drill by 25's
1:00 rest
21 x 50 as follows:
1-6 @ 1:00 swim free br3/fist free- how close can you get your stroke count??
7-9 swim/kick free by 25's @ :55
10-21 are a little different (4 sets of 3)!!
2- drill/swim in M-R-S @ 1:00 NO FREE
1- swim/kick by 25's same stroke @ :50, you'll have to hustle to make this
1:00 rest, check HR for :06
4 sets of:
1 x 100 swim neg split free br 3 @ 1:25 (1:45)
1 x 100 swim free br 3, except 3rd 25 is kick free on back @ 1:25 (1:45)
1 x 100 swim IM- make the interval- @ 1:25 (1:45)
1 x 300 swim free w/snorkel- descend 1-3 to what you can (should be juicy); in the 4th round the 300 is 6 x 50 kick FAST @ 1:10
:30 rest between sets, check HR for :06 after each set
With fins, finish up with...
6 sets of 6 x 25 as follows, all @ :40-
1- swim 1/2 FAST 1/2 drill
2- swim build to FAST
3- all drill
4- all FAST
5- all LUNGBUSTER
6- kick FAST on back
No rest between sets; check HR after #36
200 easy drill = 5350 scy
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!
Tuesday, November 2, 2010
SMAC- Silver
200 swim freestyle with flip turns & tight streamlined pushoffs
100 reverse IM drill
1:00 rest
Work on breaststroke pullouts
As easy as 1-2-3
Breast kick on back- keep knees even with body, drop feet down
Using the clock, 4 sets of:
2 x 75 @ 1:30- 50 swim neg split free br 3, 25 choice kick FAST on back
2 x 50 swim breast/back by 25's @ 1:10 (we'll adjust this interval if necessary)
No rest between sets, check HR after 4th set, then put fins on
With fins...
8 x 50 @ 1:30
25 dolphin kick on back with explosive underwater dolphin kick to the breakout
25 swim choice FAST
Check HR after #8 for :06
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 swim freestyle with flip turns & tight streamlined pushoffs
100 reverse IM drill
1:00 rest
Work on breaststroke pullouts
As easy as 1-2-3
Breast kick on back- keep knees even with body, drop feet down
Using the clock, 4 sets of:
2 x 75 @ 1:30- 50 swim neg split free br 3, 25 choice kick FAST on back
2 x 50 swim breast/back by 25's @ 1:10 (we'll adjust this interval if necessary)
No rest between sets, check HR after 4th set, then put fins on
With fins...
8 x 50 @ 1:30
25 dolphin kick on back with explosive underwater dolphin kick to the breakout
25 swim choice FAST
Check HR after #8 for :06
Do an excellent job on your HW tonight, remember to bring in your report cards for me to see. Have a great day!
Monday, November 1, 2010
Monday, November 1, 2010
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is drill/drill/fly kick on side/2k1p breast by 25's
1:00 rest
2 x 100 @ 1:45- 50 fist free br 3, 50 choice back drill
4 x 50 @ 1:00- breast pull with free kick, fist back drill by 25's
3 x 200 @ :20 rest- 100 drill/swim back, 100 drill/swim breast, build each 25 to FAST
4 x 125 @ 2:00 as follows:
50 swim neg split free br 3, 50 swim back/breast, 25 kick- make the interval
1:00 rest, check HR immediately & OML
PACE SET
Check HR after 4th 100 in each round & again after the 400 pull
Finish up with...
12 x 100 kick negative split with explosive underwater dolphin kick; #4, 8 & 12 are with a board
200 easy drill = 6300 scy
Do an excellent job with your HW tonight, get to sleep as early as you can. Have a great day!
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is drill/drill/fly kick on side/2k1p breast by 25's
1:00 rest
2 x 100 @ 1:45- 50 fist free br 3, 50 choice back drill
4 x 50 @ 1:00- breast pull with free kick, fist back drill by 25's
3 x 200 @ :20 rest- 100 drill/swim back, 100 drill/swim breast, build each 25 to FAST
4 x 125 @ 2:00 as follows:
50 swim neg split free br 3, 50 swim back/breast, 25 kick- make the interval
1:00 rest, check HR immediately & OML
PACE SET
Check HR after 4th 100 in each round & again after the 400 pull
Finish up with...
12 x 100 kick negative split with explosive underwater dolphin kick; #4, 8 & 12 are with a board
200 easy drill = 6300 scy
Do an excellent job with your HW tonight, get to sleep as early as you can. Have a great day!
Monday, November 1, 2010
SMAC- Gold
400 swim easy freestyle
400 reverse IM- each 100 is drill/drill/fly kick on side/2k1p breast by 25's
1:00 rest
4 x 75 @ 1:30- 50 drill/swim in MRS, 25 breast kick on back
2 x 100 @ 1:45 50 choice drill/swim breaststroke, 50 fist free br 3
6 x 50 @ 1:00- 25 breast pull with free kick, 25 swim breaststroke build to FAST
1 x 400 in MRS as follows-
1st 100- 75 drill/kick/drill, 25 swim build to FAST
2nd 100- 50 drill/kick, 2 x 25 swim build to FAST
3rd 100- 25 drill, 3 x 25 swim build to FAST
Last 100 is drill/kick by 25's, build the 25's kick to FAST
1:00 rest, check HR
SPEEDSET
Check HR after last 50 FAD, then after #16...
8 x 100 kick mod/FAST by 25's @ 1:45 (2:00)
2 x 400 pull free w/snorkel @ :20 rest, desc 1-2; roll hips evenly, finish stroke
Check HR after #2
200 east drill = 4600 scy
Do an excellent job with your HW tonight, get to sleep as early as you can. Have a great day!
SMAC- Gold
400 swim easy freestyle
400 reverse IM- each 100 is drill/drill/fly kick on side/2k1p breast by 25's
1:00 rest
4 x 75 @ 1:30- 50 drill/swim in MRS, 25 breast kick on back
2 x 100 @ 1:45 50 choice drill/swim breaststroke, 50 fist free br 3
6 x 50 @ 1:00- 25 breast pull with free kick, 25 swim breaststroke build to FAST
1 x 400 in MRS as follows-
1st 100- 75 drill/kick/drill, 25 swim build to FAST
2nd 100- 50 drill/kick, 2 x 25 swim build to FAST
3rd 100- 25 drill, 3 x 25 swim build to FAST
Last 100 is drill/kick by 25's, build the 25's kick to FAST
1:00 rest, check HR
SPEEDSET
Check HR after last 50 FAD, then after #16...
8 x 100 kick mod/FAST by 25's @ 1:45 (2:00)
2 x 400 pull free w/snorkel @ :20 rest, desc 1-2; roll hips evenly, finish stroke
Check HR after #2
200 east drill = 4600 scy
Do an excellent job with your HW tonight, get to sleep as early as you can. Have a great day!
Monday, November 1, 2010
SMAC- Silver
I hope everybody had a safe & enjoyable Halloween!
200 swim easy freestyle with flipturns & tight streamlined pushoffs!
100 reverse IM drill
1:00 rest
Kicking-
8 x 25 kick FAST- explosive dolphin kick underwater to the breakout, then...
odds- free kick on back
evens- choice kick on back
1 x 200 kick with board, odd 25's are fly or breast, even 25's are free
:20 rest
1 x 200 kick with board, odd 25's are choice, even 25's are breast kick
1:00 rest
Work on flip turns until 6:30...
Do an excellent job with your HW tonight, be sure to bring in your reprt cards for me to see. Have a great day!
SMAC- Silver
I hope everybody had a safe & enjoyable Halloween!
200 swim easy freestyle with flipturns & tight streamlined pushoffs!
100 reverse IM drill
1:00 rest
Kicking-
8 x 25 kick FAST- explosive dolphin kick underwater to the breakout, then...
odds- free kick on back
evens- choice kick on back
1 x 200 kick with board, odd 25's are fly or breast, even 25's are free
:20 rest
1 x 200 kick with board, odd 25's are choice, even 25's are breast kick
1:00 rest
Work on flip turns until 6:30...
Do an excellent job with your HW tonight, be sure to bring in your reprt cards for me to see. Have a great day!
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