Saturday, December 31, 2011
Welcome Benjamin!
SMAC- Platinum & Gold
Last workout until next year, let's make it count!
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
4 x 100 @ 1:50
odds- 50 drill choice free, 50 kick
evens- 50 swim free br 3, 50 drill NO FREE
8 x 50 swim free br 3/NO FREE by 25's
1-4 @ :50
5-8 @ :45
8 x 125 @ 1:45 swim free br 3, except as follows:
#3&6 @ 1:35
#7-8 desc 1-2 to what you can @ 1:50
16 x 50 kick as follows:
1&2 are BIG negative split on back, @ :55
3&4 are choice @ :45
12 x 75 swim @ 1:40 desc 1-3's to something FAST, last 3 x 75's are kick
1:00 rest, check HR
BUCKET OF BALLS!!
300 easy drill/kick by 50's before you get out. Remember, regular schedule resumes on Monday (drylands at 5:30 a.m.). Enjoy the holiday, but make sure your HW is done & ready to get back to school. Have a great day!
Saturday, December 31, 2011
Friday, December 30, 2011
Friday, December 30, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
3 sets of:
2 x 75 @ 1:20- 50 choice free drill, 25 fly kick on side
2 x 75 @ 1:20- 50 choice drill- NO FREE, 25 kick FAST on back
6 x 50 kick on back @ :55 (4 x 100 in 2nd set @ 1:40; 8 x 50 kick choice on back @ :50 in 3rd set)
No rest between sets; after 3rd set, check HR, then...
7 x 100- I'll give everybody their intervals- as follows:
odds swim free br 3, 3rd 25 is swim in M-R-S
evens- swim/kick by 50's
1:00 rest, check HR again
18 x 50 from a dive @ 2:00 as follows:
1- swim FAST/:10 rest/swim NO BREATHING
2- swim FAST/:10 rest/kick FAST
3- swim FAST/:10 rest/LUNGBUSTER!
Keep track of your times for each 50 in sets of 3
1:00 rest after last 50, then
9 x 150 swim free desc 1-3 @ 2:40- 3rd, 6th & 9th should be FASTER than your total time from an average set of 3 x 50 above.
From mid-pool...
Turns as FAST as you can in & out of the wall; I'll be timing you from the flags & back to the flags. Everybody does 15.
If there is time, work on starts.
200 easy drill before you get out. Do some HW today and be sure to help around the house. Tomorrow morning at 8 a.m., last workout of the year. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
3 sets of:
2 x 75 @ 1:20- 50 choice free drill, 25 fly kick on side
2 x 75 @ 1:20- 50 choice drill- NO FREE, 25 kick FAST on back
6 x 50 kick on back @ :55 (4 x 100 in 2nd set @ 1:40; 8 x 50 kick choice on back @ :50 in 3rd set)
No rest between sets; after 3rd set, check HR, then...
7 x 100- I'll give everybody their intervals- as follows:
odds swim free br 3, 3rd 25 is swim in M-R-S
evens- swim/kick by 50's
1:00 rest, check HR again
18 x 50 from a dive @ 2:00 as follows:
1- swim FAST/:10 rest/swim NO BREATHING
2- swim FAST/:10 rest/kick FAST
3- swim FAST/:10 rest/LUNGBUSTER!
Keep track of your times for each 50 in sets of 3
1:00 rest after last 50, then
9 x 150 swim free desc 1-3 @ 2:40- 3rd, 6th & 9th should be FASTER than your total time from an average set of 3 x 50 above.
From mid-pool...
Turns as FAST as you can in & out of the wall; I'll be timing you from the flags & back to the flags. Everybody does 15.
If there is time, work on starts.
200 easy drill before you get out. Do some HW today and be sure to help around the house. Tomorrow morning at 8 a.m., last workout of the year. Have a great day!
Thursday, December 29, 2011
Thursday, December 29, 2011
SMAC- Platinum & Gold
Written for LCM
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/swim by 25's
1:00 rest
3 sets of:
1 x 100 @ 2:15- 50 ra2la2 free drill, 50 choice drill
2 x 100 @ 2:15- 50 choice drill NO FREE, 50 kick
2 x 50 swim free/NO FREE by 25's @ 1:00 (@ :55 in 2nd & 3rd set
No rest between sets, check HR after 3rd set, then 1:00 rest
6 x 50 @ 1:05- odds swim choice (2nd 25 NO FREE), evens kick
1 x 300 pull free br 3 @ 5:30
8 x 50 @ 1:00- 2 kick (can be with boards), 2 swim choice (2nd 50 swim is NO FREE)
1 x 300 pull free br 3 @ 5:30- FASTER than 1st 300
6 x 50 @ :55-
odds are swim/kick by 25's
evens are all kick- hustle here!
:30 extra rest...
1 x 300 pull free br 3- FASTEST of the day!
1:00 rest, check HR
With fins, finish up with...
From mid-pool-
24 x 25 @ :45
Shallow end: FAST from the wall to mid-pool, build from mid-pool to wall
Deep end: FAST kick to the wall, LUNGBUSTER back to mid-pool
200 easy drill before you get out = 4900 LCM
Do some HW today, be sure to help around the house. Eat well & get excited for SCY tomorrow morning. Have a great day!
SMAC- Platinum & Gold
Written for LCM
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/swim by 25's
1:00 rest
3 sets of:
1 x 100 @ 2:15- 50 ra2la2 free drill, 50 choice drill
2 x 100 @ 2:15- 50 choice drill NO FREE, 50 kick
2 x 50 swim free/NO FREE by 25's @ 1:00 (@ :55 in 2nd & 3rd set
No rest between sets, check HR after 3rd set, then 1:00 rest
6 x 50 @ 1:05- odds swim choice (2nd 25 NO FREE), evens kick
1 x 300 pull free br 3 @ 5:30
8 x 50 @ 1:00- 2 kick (can be with boards), 2 swim choice (2nd 50 swim is NO FREE)
1 x 300 pull free br 3 @ 5:30- FASTER than 1st 300
6 x 50 @ :55-
odds are swim/kick by 25's
evens are all kick- hustle here!
:30 extra rest...
1 x 300 pull free br 3- FASTEST of the day!
1:00 rest, check HR
With fins, finish up with...
From mid-pool-
24 x 25 @ :45
Shallow end: FAST from the wall to mid-pool, build from mid-pool to wall
Deep end: FAST kick to the wall, LUNGBUSTER back to mid-pool
200 easy drill before you get out = 4900 LCM
Do some HW today, be sure to help around the house. Eat well & get excited for SCY tomorrow morning. Have a great day!
Wednesday, December 28, 2011
Wednesday, December 28, 2011
SMAC- Platinum & Gold
Written for LCM
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/kick/swim, by 25's
1:00 rest
3 sets of:
2 x 100 @ 2:15- each 50 is drill/swim by 25's
1 x 100 kick choice on back (same kick for both 50's), moderate negative split- 2nd set with board
:30 rest between sets, check HR
After 3rd set...
18 x 50 @ :55 as follows (3 sets of 6):
1&2- swim free br 3
#3- swim free/NO FREE by 25's
4&5- swim free br 3
#6- swim/kick by 25's
No rest between sets of 6, check HR immediately after #18 and again OML
1:00 rest
With fins, from mid-pool:
15 x 50 @ 1:05
25 swim build to FAST turn, then 25 kick FAST back to mid-pool; vertical dolphin kick while waiting between 50's
1:00 rest
Finish up with...
3 x 350 swim free with snorkel @ 6:00, desc 1-3 to what you can
200 easy drill/kick by 50's = 5000 LCM. Do some HW today, try to help around the house as well- be cooperative and helpful while you're home on break. Tomorrow morning at 8 a.m., last LCM workout. Have a great day!
SMAC- Platinum & Gold
Written for LCM
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/kick/swim, by 25's
1:00 rest
3 sets of:
2 x 100 @ 2:15- each 50 is drill/swim by 25's
1 x 100 kick choice on back (same kick for both 50's), moderate negative split- 2nd set with board
:30 rest between sets, check HR
After 3rd set...
18 x 50 @ :55 as follows (3 sets of 6):
1&2- swim free br 3
#3- swim free/NO FREE by 25's
4&5- swim free br 3
#6- swim/kick by 25's
No rest between sets of 6, check HR immediately after #18 and again OML
1:00 rest
With fins, from mid-pool:
15 x 50 @ 1:05
25 swim build to FAST turn, then 25 kick FAST back to mid-pool; vertical dolphin kick while waiting between 50's
1:00 rest
Finish up with...
3 x 350 swim free with snorkel @ 6:00, desc 1-3 to what you can
200 easy drill/kick by 50's = 5000 LCM. Do some HW today, try to help around the house as well- be cooperative and helpful while you're home on break. Tomorrow morning at 8 a.m., last LCM workout. Have a great day!
Tuesday, December 27, 2011
Tuesday, December 27, 2011
SMAC- Platinum & Gold
Written for LCM
600/400 swim freestyle
400 reverse IM- each 50 is 1/2 drill, 1/2 kick
1:00 rest
12 x 50 @ 1:10 as follows:
1- 1/2 drill 1/2 swim free
2- 1/2 drill 1/2 swim NO FREE
3- all kick build to FAST at 25 & 50 meters
8 x 50 @ 1:00, 1/2 swim, 1/2 kick-
odds- free br 3
evens- NO FREE
3 x 300 @ :20 rest
1- pull free br 3/5 by 50's
2- swim backstroke
3- pull free br 3/5/7 by 50's
1:00 rest, check HR
4 sets of:
1 x 100 swim free br 3 @ 1:40
4 x 25 swim @ :40- 1/2 swim FAST, 1/2 drill
1 x 100 swim free br 3 @ 1:40
4 x 25 kick FAST @ :40
No rest between sets, check HR after 4th set
200 easy drill/kick by 50's before you get out. Do some HW today, don't wait until next year to get it all done. Tomorrow morning at 8 a.m. Have a great day!
SMAC- Platinum & Gold
Written for LCM
600/400 swim freestyle
400 reverse IM- each 50 is 1/2 drill, 1/2 kick
1:00 rest
12 x 50 @ 1:10 as follows:
1- 1/2 drill 1/2 swim free
2- 1/2 drill 1/2 swim NO FREE
3- all kick build to FAST at 25 & 50 meters
8 x 50 @ 1:00, 1/2 swim, 1/2 kick-
odds- free br 3
evens- NO FREE
3 x 300 @ :20 rest
1- pull free br 3/5 by 50's
2- swim backstroke
3- pull free br 3/5/7 by 50's
1:00 rest, check HR
4 sets of:
1 x 100 swim free br 3 @ 1:40
4 x 25 swim @ :40- 1/2 swim FAST, 1/2 drill
1 x 100 swim free br 3 @ 1:40
4 x 25 kick FAST @ :40
No rest between sets, check HR after 4th set
200 easy drill/kick by 50's before you get out. Do some HW today, don't wait until next year to get it all done. Tomorrow morning at 8 a.m. Have a great day!
Monday, December 26, 2011
Monday, December 26, 2011
SMAC- Platinum & Gold
So who got coal???
600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/2 kicks 1 pull breaststroke drill, by 25's
1:00 rest
4 x 100- 50 choice free drill, 50 choice drill NO FREE
4 x 75 swim free/NO FREE/free @ 1:20- NO FREE is same stroke as you drilled on 100's
6 x 50 swim free br 3 @ :45 (or @ :50)
3 x 150 kick @ 2:45- 100 on back, 50 with board- desc the 50 with board 1-3 to something juicy!
6 x 50 swim free br 3 @ :40 (or @ :45)
3 x 150 kick @ 2:45- 50 with board, 100 on back- desc the 100 on back 1-3 to something smoking FAST!
1:00 rest, check HR
2 sets of:
3 x 100 swim/kick by 50's @ 1:40- swim is choice
1 x 125 swim free br 3 @ 1:40
3 x 100 swim/kick by 50's @ 1:40- swim is IM order by 25's
1 x 125 swim free br 3 @ 1:40
4 x 75 swim free br 3 @ 1:10 (2nd set, middle 25 is NO FREE)
1 x 100 swim free br 3 @ 1:10
NO REST BETWEEN SETS. Check HR after 2nd set.
With fins, finish up with...
20 x 25 @ :40
1&2 are 1/2 swim FAST 1/2 easy
#3 is build to FAST
#4 is all out swim FAST
200 easy drill before you get out. Do some HW today, and do it well. LCM tomorrow at 8 a.m. Have a great day!
SMAC- Platinum & Gold
So who got coal???
600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/2 kicks 1 pull breaststroke drill, by 25's
1:00 rest
4 x 100- 50 choice free drill, 50 choice drill NO FREE
4 x 75 swim free/NO FREE/free @ 1:20- NO FREE is same stroke as you drilled on 100's
6 x 50 swim free br 3 @ :45 (or @ :50)
3 x 150 kick @ 2:45- 100 on back, 50 with board- desc the 50 with board 1-3 to something juicy!
6 x 50 swim free br 3 @ :40 (or @ :45)
3 x 150 kick @ 2:45- 50 with board, 100 on back- desc the 100 on back 1-3 to something smoking FAST!
1:00 rest, check HR
2 sets of:
3 x 100 swim/kick by 50's @ 1:40- swim is choice
1 x 125 swim free br 3 @ 1:40
3 x 100 swim/kick by 50's @ 1:40- swim is IM order by 25's
1 x 125 swim free br 3 @ 1:40
4 x 75 swim free br 3 @ 1:10 (2nd set, middle 25 is NO FREE)
1 x 100 swim free br 3 @ 1:10
NO REST BETWEEN SETS. Check HR after 2nd set.
With fins, finish up with...
20 x 25 @ :40
1&2 are 1/2 swim FAST 1/2 easy
#3 is build to FAST
#4 is all out swim FAST
200 easy drill before you get out. Do some HW today, and do it well. LCM tomorrow at 8 a.m. Have a great day!
Friday, December 23, 2011
Friday, December 23, 2011
Happy Festivus!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/choice breaststroke drill, by 25's
1:00 rest
4 x 50 @ 1:00- swim free br 3/fist free drill br 3- same stroke count on both
6 x 25 @ :40- offside breathing free drill
4 x 75 @ 1:20- 50 ra2 la2 free drill, 25 choice drill NO FREE
8 x 50 swim/kick by 25's @ :50
odds- free br 3
evens- NO FREE
1:00 rest, check HR
4 sets of:
6 x 15 yard sprints from a dive @ 1:00- drill the last 10 yards & walk back to blocks
1 x 50 swim all out FAST from a dive, add 4 x 50's together for 200 total
1:00 rest between sets
With fins,
3 x 200 swim same stroke as 50's in previous set; #3 should be FASTER than 4 x 50 add total time
Finish up with...
4 sets of (even sets go 2 x 75 of each):
1 x 75 swim backstroke @ 1:15
1 x 75 swim IM (NO FREE) @ 1:15
1 x 75 kick on back @ 1:15
No rest between sets , check HR after 4th set
200 easy drill/kick by 50's before you get out. Enjoy your weekend off & be ready to train on Monday Morning. Have a great day!
Happy Festivus!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/choice breaststroke drill, by 25's
1:00 rest
4 x 50 @ 1:00- swim free br 3/fist free drill br 3- same stroke count on both
6 x 25 @ :40- offside breathing free drill
4 x 75 @ 1:20- 50 ra2 la2 free drill, 25 choice drill NO FREE
8 x 50 swim/kick by 25's @ :50
odds- free br 3
evens- NO FREE
1:00 rest, check HR
4 sets of:
6 x 15 yard sprints from a dive @ 1:00- drill the last 10 yards & walk back to blocks
1 x 50 swim all out FAST from a dive, add 4 x 50's together for 200 total
1:00 rest between sets
With fins,
3 x 200 swim same stroke as 50's in previous set; #3 should be FASTER than 4 x 50 add total time
Finish up with...
4 sets of (even sets go 2 x 75 of each):
1 x 75 swim backstroke @ 1:15
1 x 75 swim IM (NO FREE) @ 1:15
1 x 75 kick on back @ 1:15
No rest between sets , check HR after 4th set
200 easy drill/kick by 50's before you get out. Enjoy your weekend off & be ready to train on Monday Morning. Have a great day!
Thursday, December 22, 2011
Thursday, December 22, 2011
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/snow angel fly drill, by 25's
1:00 rest
12 x 25 @ :40
odds- "blow it out the back" fly drill
evens- kick choice on back, focus on 5 FAST u-d-k
4 x 150 @ 2:20-
75 swim free br 3/5/3 by 25's
75 swim/drill/swim fly, by 25's- build the 25's fly to FAST
6 x 50 kick choice negative split @ :55
2 x 75 kick FAST @ 1:20
6 x 50 choice kick negative split @ :50
2 x 75 kick FAST @ 1:30
4 x 50 kick choice @ :45
2 x 75 kick FAST @ 1:40
9 x 100 swim/kick by 50's desc 1-3's to something juicy @ 2:00- middle 3 w/board, last 3 NO FREE, check HR after 3rd, 6th & 9th 100's
1:00 rest
With snorkel...
1 x 900 swim free- rotate hips evenly, finish each stroke completely
1:00 rest
Finish up with...
Starts
200 easy drill before you get out. Do a little HW tonight, don't wait until next year to do it. Tomorrow at 8 a.m. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/snow angel fly drill, by 25's
1:00 rest
12 x 25 @ :40
odds- "blow it out the back" fly drill
evens- kick choice on back, focus on 5 FAST u-d-k
4 x 150 @ 2:20-
75 swim free br 3/5/3 by 25's
75 swim/drill/swim fly, by 25's- build the 25's fly to FAST
6 x 50 kick choice negative split @ :55
2 x 75 kick FAST @ 1:20
6 x 50 choice kick negative split @ :50
2 x 75 kick FAST @ 1:30
4 x 50 kick choice @ :45
2 x 75 kick FAST @ 1:40
9 x 100 swim/kick by 50's desc 1-3's to something juicy @ 2:00- middle 3 w/board, last 3 NO FREE, check HR after 3rd, 6th & 9th 100's
1:00 rest
With snorkel...
1 x 900 swim free- rotate hips evenly, finish each stroke completely
1:00 rest
Finish up with...
Starts
200 easy drill before you get out. Do a little HW tonight, don't wait until next year to do it. Tomorrow at 8 a.m. Have a great day!
Wednesday, December 21, 2011
Wednesday, December 21, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
8 x 100 @ 1:45 as follows:
odds- 50 ra2 la2 free drill, 50 kick free on back
evens- 50 choice drill NO FREE, 50 breast kick on back
8 x 25 @ :35
odds- swim build to FAST (same stroke as you drilled on even 100's above)
evens- kick, 5 FAST u-d-k past the flags, then moderate kick to the end
12 x 50 @ :55- odds swim free br 3/5 by 25's
evens- swim/kick choice by 25's, NO FREE
1:00 rest, check HR
PLATINUM- pace set
GOLD-
1 x 200 @ 3:15 swim- 100 free br 3, 100 backstroke
6 x 25 @ :40- all in M-R-S
odds- drill
evens- swim, dps
1 x 300 kick choice- focus on 5 FAST u-d-k off each wall
1:00 rest between sets, check HR after each set
Everybody finish up with...
20 x 25 @ :45 with fins
odds- always 1/2 swim FAST 1/2 drill
evens- #2 in each set of 4 is swim FAST; #4 in each set of 4 is LUNGBUSTER
200 easy drill before you get out. If there is time...work on starts
Do an excellent job on your HW tonight, remind your parents that the holiday schedule starts on Friday (workout is 8-10 am that morning), and....NO WORKOUT ON CHRISTMAS EVE. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
8 x 100 @ 1:45 as follows:
odds- 50 ra2 la2 free drill, 50 kick free on back
evens- 50 choice drill NO FREE, 50 breast kick on back
8 x 25 @ :35
odds- swim build to FAST (same stroke as you drilled on even 100's above)
evens- kick, 5 FAST u-d-k past the flags, then moderate kick to the end
12 x 50 @ :55- odds swim free br 3/5 by 25's
evens- swim/kick choice by 25's, NO FREE
1:00 rest, check HR
PLATINUM- pace set
GOLD-
1 x 200 @ 3:15 swim- 100 free br 3, 100 backstroke
6 x 25 @ :40- all in M-R-S
odds- drill
evens- swim, dps
1 x 300 kick choice- focus on 5 FAST u-d-k off each wall
1:00 rest between sets, check HR after each set
Everybody finish up with...
20 x 25 @ :45 with fins
odds- always 1/2 swim FAST 1/2 drill
evens- #2 in each set of 4 is swim FAST; #4 in each set of 4 is LUNGBUSTER
200 easy drill before you get out. If there is time...work on starts
Do an excellent job on your HW tonight, remind your parents that the holiday schedule starts on Friday (workout is 8-10 am that morning), and....NO WORKOUT ON CHRISTMAS EVE. Have a great day!
Tuesday, December 20, 2011
Tuesday, December 20, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is reverse IM, odds are drill, evens are swim
1:00 rest
3 sets of:
2 x 75 drill @ 1:20- 50 1/2 ra 1/2 la back, 25 choice back drill
2 x 50 swim backstroke desc 1-2 @ 1:00 to something juicy!
4 x 25 kick FAST @ :45 - focus on FAST u-d-k (2nd set @ :35; 3rd set @ :25)
No rest between sets, check HR after 3rd set, then...
2 x 300 IM @ 5:30- each 75 is 50 swim (neg split), 25 kick- desc the 300's 1-2 to what you can
1:00 rest, check HR
16 x 100 @ 2:30 (will be @ 2:00 if effort isn't high on FAST kicking) as follows:
1- 75 kick moderate, :10 rest, 25 kick FAST
2- 50 kick moderate, :10 rest, 50 kick FAST
3- 25 kick moderate, :10 rest, 75 kick FAST
4- kick all FAST w/boards
No rest between sets of 4, check HR after each 100 w/boards.
With snorkels, finish up with...
12 x 100 swim free @ 1:30- roll hips evenly & finish each stroke completely.
200 easy drill before you get out. Do an excellent job with your HW tonight & remind your parents that the holiday schedule starts this Friday. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is reverse IM, odds are drill, evens are swim
1:00 rest
3 sets of:
2 x 75 drill @ 1:20- 50 1/2 ra 1/2 la back, 25 choice back drill
2 x 50 swim backstroke desc 1-2 @ 1:00 to something juicy!
4 x 25 kick FAST @ :45 - focus on FAST u-d-k (2nd set @ :35; 3rd set @ :25)
No rest between sets, check HR after 3rd set, then...
2 x 300 IM @ 5:30- each 75 is 50 swim (neg split), 25 kick- desc the 300's 1-2 to what you can
1:00 rest, check HR
16 x 100 @ 2:30 (will be @ 2:00 if effort isn't high on FAST kicking) as follows:
1- 75 kick moderate, :10 rest, 25 kick FAST
2- 50 kick moderate, :10 rest, 50 kick FAST
3- 25 kick moderate, :10 rest, 75 kick FAST
4- kick all FAST w/boards
No rest between sets of 4, check HR after each 100 w/boards.
With snorkels, finish up with...
12 x 100 swim free @ 1:30- roll hips evenly & finish each stroke completely.
200 easy drill before you get out. Do an excellent job with your HW tonight & remind your parents that the holiday schedule starts this Friday. Have a great day!
Monday, December 19, 2011
Monday, December 19, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
1:00 rest
4 x 50 catchup free drill @ 1:00
3 x 100 @ 1:45- 50 swim free br 3, 50 choice drill in M-R-S
8 x 50 @ :55- 25 kick on back (5 FAST u-d-k), 25 swim in M-R-S, NO FREE
1 x 300 choice kick- every third 25 is FAST
1:00 rest, check HR
3 sets of:
2x{3 x 75 swim free br 3 @ 1:10 (NO FREE on 2nd 25 in 3rd set)
{1 x 125 swim free br 3 @ 1:40
After 2nd set, continue right into...
1 x 300 swim free br 3- get time, desc 1-3 to what you can (#3 should be juicy!)
Finish up with...
32 x 25 @ :40- kick FAST with fins- 2 on back, 2 with boards
200 easy drill before you go. Do an excellent job with your HW tonight & remember- the holiday schedule starts on Friday. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
1:00 rest
4 x 50 catchup free drill @ 1:00
3 x 100 @ 1:45- 50 swim free br 3, 50 choice drill in M-R-S
8 x 50 @ :55- 25 kick on back (5 FAST u-d-k), 25 swim in M-R-S, NO FREE
1 x 300 choice kick- every third 25 is FAST
1:00 rest, check HR
3 sets of:
2x{3 x 75 swim free br 3 @ 1:10 (NO FREE on 2nd 25 in 3rd set)
{1 x 125 swim free br 3 @ 1:40
After 2nd set, continue right into...
1 x 300 swim free br 3- get time, desc 1-3 to what you can (#3 should be juicy!)
Finish up with...
32 x 25 @ :40- kick FAST with fins- 2 on back, 2 with boards
200 easy drill before you go. Do an excellent job with your HW tonight & remember- the holiday schedule starts on Friday. Have a great day!
Sunday, December 18, 2011
Sunday, December 18, 2011
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is kick/drill by 25's
1:00 rest
2 sets of:
2 x 100 @ 1:45- 50 fist free br 3, 50 drill NO FREE
6 x 25 @ :35- odds are kick FAST, evens are breast pull w/free kick
No rest between sets; after 2nd set, continue right into...
3 x 200 @ 3:40-
100 drill choice/swim build by 25's breaststroke
100 kick on back, descend 1-3 to something juicy
1:00 rest, check HR
6 x 50 kick w/boards @ 1:10- descend 1-3/4-6 to all out FAST
1:00 rest
9 sets of:
4 x 25 @ :40- "get out" sprints
1 x 50 kick FAST choice w/board
After 3rd, 6th & 9th sets...
2 x 150 swim neg split free br 3 @ 2:15, desc 1-2
Check HR after 2nd 150, then 1:00 rest
Finish up with...
1 x 900 pull free w/snorkel & buoy.
200 easy drill before you get out.
Do an excellent job with your HW tonight, make sure you're ready for the week ahead. Remember, the holiday schedule starts next Friday, December 23. Drylands tomorrow morning, have a great day!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is kick/drill by 25's
1:00 rest
2 sets of:
2 x 100 @ 1:45- 50 fist free br 3, 50 drill NO FREE
6 x 25 @ :35- odds are kick FAST, evens are breast pull w/free kick
No rest between sets; after 2nd set, continue right into...
3 x 200 @ 3:40-
100 drill choice/swim build by 25's breaststroke
100 kick on back, descend 1-3 to something juicy
1:00 rest, check HR
6 x 50 kick w/boards @ 1:10- descend 1-3/4-6 to all out FAST
1:00 rest
9 sets of:
4 x 25 @ :40- "get out" sprints
1 x 50 kick FAST choice w/board
After 3rd, 6th & 9th sets...
2 x 150 swim neg split free br 3 @ 2:15, desc 1-2
Check HR after 2nd 150, then 1:00 rest
Finish up with...
1 x 900 pull free w/snorkel & buoy.
200 easy drill before you get out.
Do an excellent job with your HW tonight, make sure you're ready for the week ahead. Remember, the holiday schedule starts next Friday, December 23. Drylands tomorrow morning, have a great day!
Friday, December 16, 2011
Friday, December 16, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/swim/choice backstroke drill, by 25's
1:00 rest
6 x 75 @ 1:20- 25 ra2 la2 free drill, 50 drill in M-R-S, NO FREE
4 x 50 swim/kick free br 3 @ :50
4 x 50 swim/kick in M-R-S, NO FREE @ :50
1 x 300 swim free/M-R-S by 50's (NO FREE on MRS), desc the 100's 1-3 to something juicy!
:30 rest, check HR, then...
MODIFIED SPEEDSET- 16 x 25 @ :40
1- 1/2 FAST 1/2 drill
2- swim build to FAST
3- all FAST
4- LUNGBUSTER!
1:00 rest, get fins
With fins,
12 x 100 swim desc 1-3's to all out FAST @ 2:00- get times for FAST 100's (last 3 are kick)
1:00 rest, take fins off
Finish up with...
12 x 75 @ 2:00 as follows:
odds- drill
evens- BROKEN: 25 swim FAST, :10 rest, 50 kick FAST- can you equal or better the average time you went on the 100's FAST with fins???
300 drill/kick by 50's before you get out. Do an excellent job with your HW this weekend, don't wait until Sunday to start it. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/swim/choice backstroke drill, by 25's
1:00 rest
6 x 75 @ 1:20- 25 ra2 la2 free drill, 50 drill in M-R-S, NO FREE
4 x 50 swim/kick free br 3 @ :50
4 x 50 swim/kick in M-R-S, NO FREE @ :50
1 x 300 swim free/M-R-S by 50's (NO FREE on MRS), desc the 100's 1-3 to something juicy!
:30 rest, check HR, then...
MODIFIED SPEEDSET- 16 x 25 @ :40
1- 1/2 FAST 1/2 drill
2- swim build to FAST
3- all FAST
4- LUNGBUSTER!
1:00 rest, get fins
With fins,
12 x 100 swim desc 1-3's to all out FAST @ 2:00- get times for FAST 100's (last 3 are kick)
1:00 rest, take fins off
Finish up with...
12 x 75 @ 2:00 as follows:
odds- drill
evens- BROKEN: 25 swim FAST, :10 rest, 50 kick FAST- can you equal or better the average time you went on the 100's FAST with fins???
300 drill/kick by 50's before you get out. Do an excellent job with your HW this weekend, don't wait until Sunday to start it. Have a great day!
Thursday, December 15, 2011
Thursday, December 15, 2011
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 swim, 25 fly pull w/free kick
1:00 rest
4 x 100 @ 1:50- 50 fist free br 3, 50 choice drill NO FREE
8 x 25 @ :40- odds are kick with 5 FAST u-d-k, evens are swim build to FAST, same stroke as you drilled on 2nd 50 of the previous 100's
1:00 rest
3 sets of:
4 x 50 swim free br 3 @ :50- evens are negative split
4 x 25 1/2 swim FAST 1/2 drill- @ :35
4 x 50 swim free/NO FREE by 25's @ :50
4 x 25 swim all FAST @ :40
1 x 100 kick FAST- keep track of times
1:00 rest between sets
After 3rd set...
3 x 300 @ 5:30- swim/kick by 50's, desc 1-3 to something smoking FAST
#3- can you be faster than your 3 x 100 kick add-up time??
Finish up with...
12 x 75 kick @ 1:15- 2 on back, 1 with a board
200 easy drill before you get out.
If there is time...
Work on starts.
Do an excellent job with your HW tonight, remember, the holiday schedule starts next Friday (December 23). Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 swim, 25 fly pull w/free kick
1:00 rest
4 x 100 @ 1:50- 50 fist free br 3, 50 choice drill NO FREE
8 x 25 @ :40- odds are kick with 5 FAST u-d-k, evens are swim build to FAST, same stroke as you drilled on 2nd 50 of the previous 100's
1:00 rest
3 sets of:
4 x 50 swim free br 3 @ :50- evens are negative split
4 x 25 1/2 swim FAST 1/2 drill- @ :35
4 x 50 swim free/NO FREE by 25's @ :50
4 x 25 swim all FAST @ :40
1 x 100 kick FAST- keep track of times
1:00 rest between sets
After 3rd set...
3 x 300 @ 5:30- swim/kick by 50's, desc 1-3 to something smoking FAST
#3- can you be faster than your 3 x 100 kick add-up time??
Finish up with...
12 x 75 kick @ 1:15- 2 on back, 1 with a board
200 easy drill before you get out.
If there is time...
Work on starts.
Do an excellent job with your HW tonight, remember, the holiday schedule starts next Friday (December 23). Have a great day!
Wednesday, December 14, 2011
Wednesday, December 14, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/fly kick on side, by 25's
1:00 rest
3 sets of:
1 x 150 @ 3:00- 2 kicks 1 pull breaststroke drill/breast pull with free kick, by 25's
1 x 50 @ :55 swim breaststroke, desc 1-3
1 x 100 @ 1:45- 50 swim, 50 kick free, desc 1-3
No rest between sets, check HR after last set
3 sets of:
2 x 125 @ 2:00- 50 fist free br 3, 75 swim/kick/swim free by 25's
5 x 50 swim free br 3 @ :55
1 x 200 swim backstroke- 5 FAST u-d-k throughout, roll hips thoroughly & keep head back
:30 rest & check HR after each set
GOLD- with fins, 24 x 25 @ :40- 2 jungle sprint, 1 build, 1 LUNGBUSTER
PLATINUM- pace set, 4 x 100/400, 3x
200 easy drill/kick by 50's before you get out; we'll review the meet & hand out awards while the Bronze Groups warm up for their mini-meet. Do an excellent job with your HW tonight & be sure you know the holiday schedule. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/fly kick on side, by 25's
1:00 rest
3 sets of:
1 x 150 @ 3:00- 2 kicks 1 pull breaststroke drill/breast pull with free kick, by 25's
1 x 50 @ :55 swim breaststroke, desc 1-3
1 x 100 @ 1:45- 50 swim, 50 kick free, desc 1-3
No rest between sets, check HR after last set
3 sets of:
2 x 125 @ 2:00- 50 fist free br 3, 75 swim/kick/swim free by 25's
5 x 50 swim free br 3 @ :55
1 x 200 swim backstroke- 5 FAST u-d-k throughout, roll hips thoroughly & keep head back
:30 rest & check HR after each set
GOLD- with fins, 24 x 25 @ :40- 2 jungle sprint, 1 build, 1 LUNGBUSTER
PLATINUM- pace set, 4 x 100/400, 3x
200 easy drill/kick by 50's before you get out; we'll review the meet & hand out awards while the Bronze Groups warm up for their mini-meet. Do an excellent job with your HW tonight & be sure you know the holiday schedule. Have a great day!
Tuesday, December 13, 2011
Tuesday, December 13, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 50 kick
1:00 rest
3 sets of:
4 x 25 @ :35- 6 kicks 1 pull backstroke drill
3 x 50 swim/kick backstroke @ :50 (@ 1:00 in 2nd set; @ 1:10 in 3rd set, desc 1-3)
No rest between sets.
4 rounds:
6 x 75 kick- 1 easy, 1 FAST @ 1:30
2 x 150 @ 2:15 swim choice- neg split & desc 1-2
No rest between sets, check HR after last 75 kick & 2nd 150 swim
PLATINUM-
9 x 250 as follows:
1-3 swim free w/snorkel, desc -3 to something juicy @ 3:40
4-6: pull free w/snorkel @ 3:30
7-9: swim backstroke desc 1-3 to something juicy @ 4:00
GOLD-
8 rounds:
4 x 25 @ :40-
odds are 1/2 FAST 1/2 drill; evens are build to FAST
1 x 50 swim FAST from a dive
Start the next round as soon as everybody finishes the 50
200 easy drill before you go. Do an excellent job on your HW tonight & get excited for the rest of the week. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 50 kick
1:00 rest
3 sets of:
4 x 25 @ :35- 6 kicks 1 pull backstroke drill
3 x 50 swim/kick backstroke @ :50 (@ 1:00 in 2nd set; @ 1:10 in 3rd set, desc 1-3)
No rest between sets.
4 rounds:
6 x 75 kick- 1 easy, 1 FAST @ 1:30
2 x 150 @ 2:15 swim choice- neg split & desc 1-2
No rest between sets, check HR after last 75 kick & 2nd 150 swim
PLATINUM-
9 x 250 as follows:
1-3 swim free w/snorkel, desc -3 to something juicy @ 3:40
4-6: pull free w/snorkel @ 3:30
7-9: swim backstroke desc 1-3 to something juicy @ 4:00
GOLD-
8 rounds:
4 x 25 @ :40-
odds are 1/2 FAST 1/2 drill; evens are build to FAST
1 x 50 swim FAST from a dive
Start the next round as soon as everybody finishes the 50
200 easy drill before you go. Do an excellent job on your HW tonight & get excited for the rest of the week. Have a great day!
Monday, December 12, 2011
Monday, December 12, 2011
SMAC- Bronze I w/MG
Last day before the Mini-Meet!
Review streamline pushoffs & underwater dolphin kick before getting in
6 x 25 @ :10 rest- odds are fist free drill, evens are 1/2 ra 1/2 la backstroke drill
4 x 25 @ :10 rest- breast kick on back, with 5 FAST underwater dolphin kicks when they push off (low air out their nose SLOWLY)
4 x 50 @ :15 rest- 25 2 kicks 1 pull breast drill, 25 choice kick
Review butterfly drills (no fins today, sorry) and breaststroke kick. Finish up with starts.
Remind everybody about the Mini-Meet on Wednesday (regular workout time); we'll have Goodie Bags for everybody afterwards. Do an excellent job on your HW & have a great day!
SMAC- Bronze I w/MG
Last day before the Mini-Meet!
Review streamline pushoffs & underwater dolphin kick before getting in
6 x 25 @ :10 rest- odds are fist free drill, evens are 1/2 ra 1/2 la backstroke drill
4 x 25 @ :10 rest- breast kick on back, with 5 FAST underwater dolphin kicks when they push off (low air out their nose SLOWLY)
4 x 50 @ :15 rest- 25 2 kicks 1 pull breast drill, 25 choice kick
Review butterfly drills (no fins today, sorry) and breaststroke kick. Finish up with starts.
Remind everybody about the Mini-Meet on Wednesday (regular workout time); we'll have Goodie Bags for everybody afterwards. Do an excellent job on your HW & have a great day!
Friday, December 9, 2011
Friday, December 9, 2011
SMAC- Silver
300 swim freestyle
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
3 x 100 @ :20 rest- 50 fist free drill breathing every 3 strokes, 50 drill/kick by 25's NO FREE
4 x 75 @ 1:40- 25 swim free br 3, 25 swim NO FREE build to FAST, 25 drill- same stroke as previous 25 swim
8 x 25 @ 1:00- each 25 is 1/2 FAST 1/2 easy-
odds are kick, evens are swim
From the middle of the pool:
12 x turns- 3 backstroke, 3 some sort of open turn, - :30 rest between each turn
200 easy drill before you get out
Do an excellent job with your HW tonight, be sure to bring some HW with you to the meet. Warmup for both Saturday & Sunday starts at 11 a.m. Have a great day, get excited for the meet!
SMAC- Silver
300 swim freestyle
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
3 x 100 @ :20 rest- 50 fist free drill breathing every 3 strokes, 50 drill/kick by 25's NO FREE
4 x 75 @ 1:40- 25 swim free br 3, 25 swim NO FREE build to FAST, 25 drill- same stroke as previous 25 swim
8 x 25 @ 1:00- each 25 is 1/2 FAST 1/2 easy-
odds are kick, evens are swim
From the middle of the pool:
12 x turns- 3 backstroke, 3 some sort of open turn, - :30 rest between each turn
200 easy drill before you get out
Do an excellent job with your HW tonight, be sure to bring some HW with you to the meet. Warmup for both Saturday & Sunday starts at 11 a.m. Have a great day, get excited for the meet!
Friday, December 9, 2011
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
4 x 50 @ 1:00- swim free br 3/fist free drill br 3- count strokes on both, see how close you can get those two numbers
4 x 50 @ 1:00 NO FREE- drill/swim dist per stroke by 25's
1 x 300- swim/kick by 50's, all moderate
:20 rest
1 x 200 IM- each 50 is drill/swim by 25's
:20 rest
1 x 100 kick choice on back- 5 FAST u-d-k off each wall, then easy kick to the end
1:00 rest, check HR
4 x 75 @ 1:45- 25 breast kick on back, 25 drill in M-R-S, :10 rest, 25 swim build to FAST in same stroke as you drilled
6 x 50 swim choice @ :55- if free br 3
Finish up with...
12 x 25 @ :40 as follows:
odds- 1/2 swim FAST, 1/2 drill
evens- swim dist per stroke
If there is time...
Turns from mid-pool: some backstroke, some open turns
Do an excellent job with your HW tonight, be sure to bring some with you to the meet. Warmup tomorrow morning is at 8:00 a.m. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
4 x 50 @ 1:00- swim free br 3/fist free drill br 3- count strokes on both, see how close you can get those two numbers
4 x 50 @ 1:00 NO FREE- drill/swim dist per stroke by 25's
1 x 300- swim/kick by 50's, all moderate
:20 rest
1 x 200 IM- each 50 is drill/swim by 25's
:20 rest
1 x 100 kick choice on back- 5 FAST u-d-k off each wall, then easy kick to the end
1:00 rest, check HR
4 x 75 @ 1:45- 25 breast kick on back, 25 drill in M-R-S, :10 rest, 25 swim build to FAST in same stroke as you drilled
6 x 50 swim choice @ :55- if free br 3
Finish up with...
12 x 25 @ :40 as follows:
odds- 1/2 swim FAST, 1/2 drill
evens- swim dist per stroke
If there is time...
Turns from mid-pool: some backstroke, some open turns
Do an excellent job with your HW tonight, be sure to bring some with you to the meet. Warmup tomorrow morning is at 8:00 a.m. Have a great day!
Thursday, December 8, 2011
Thursday, December 8, 2011
SMAC- GOLD
400 swim freestyle
400 reverse IM- each 100 is 50 kick, 25 drill, 25 drill choice breaststroke
1:00 rest
2 sets of:
6 x 50 @ :55- odds are swim neg split, evens are swim/kick by 25's (@ :50 in 2nd set)
6 x 25 @ :35- 1/2 FAST 1/2 easy- odds are swim, evens are kick
2 x 100 @ 1:30- swim negative split free br 3
1 x 200 kick choice neg split & descend 1-2 to something juicy
:30 rest between sets, check HR after each set
8 x 50 @ 1:00- drill/swim dps by 25's in M-R-S, get a good handle on your stroke here!
1:00 rest
4 sets of:
1 x 75 swim FAD in M-R-S, build by 25's to FAST on 3rd 25
:10 rest
50 drill
:10 rest
25 all out swim FAST
1:00 rest
1 x 25 swim build to FAST
:10 rest
50 drill
:10 rest
1 x 75 swim all out FAST from a dive, get time
:50 drill
3 x 25 kick FAST @ :40- add up times
1:00 rest between sets
After 4th set...
6 x 50 drill/choice by 25's @ 1:10
MYSTERY SET
Finish up with...
12 x 25 @ :40- odds- jungle sprint, evens- build
200 easy drill before you get out
Remember, tomorrow's workout is from 5-6 p.m. NO WORKOUT ON MONDAY! Get excited for the meet, have a great day!
SMAC- GOLD
400 swim freestyle
400 reverse IM- each 100 is 50 kick, 25 drill, 25 drill choice breaststroke
1:00 rest
2 sets of:
6 x 50 @ :55- odds are swim neg split, evens are swim/kick by 25's (@ :50 in 2nd set)
6 x 25 @ :35- 1/2 FAST 1/2 easy- odds are swim, evens are kick
2 x 100 @ 1:30- swim negative split free br 3
1 x 200 kick choice neg split & descend 1-2 to something juicy
:30 rest between sets, check HR after each set
8 x 50 @ 1:00- drill/swim dps by 25's in M-R-S, get a good handle on your stroke here!
1:00 rest
4 sets of:
1 x 75 swim FAD in M-R-S, build by 25's to FAST on 3rd 25
:10 rest
50 drill
:10 rest
25 all out swim FAST
1:00 rest
1 x 25 swim build to FAST
:10 rest
50 drill
:10 rest
1 x 75 swim all out FAST from a dive, get time
:50 drill
3 x 25 kick FAST @ :40- add up times
1:00 rest between sets
After 4th set...
6 x 50 drill/choice by 25's @ 1:10
MYSTERY SET
Finish up with...
12 x 25 @ :40- odds- jungle sprint, evens- build
200 easy drill before you get out
Remember, tomorrow's workout is from 5-6 p.m. NO WORKOUT ON MONDAY! Get excited for the meet, have a great day!
Wednesday, December 7, 2011
Wednesday, December 7, 2011
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
3 x 75 @ 1:20- 50 fist free, 25 breast kick on back
3 x 25 kick build to FAST @ :40
3 x 75 @ 1:15- 25 swim free br 3, 50 drill choice NO FREE
3 x 25 jungle sprint @ :40- same stroke as drilled on 75's above
3 x 75 @ 1:10- swim free br 3/NO FREE/free br 3by 25's
9 x 50 swim/kick by 25's NO FREE, desc 1-3's to what you can @ 1:00/:55/:50, by sets of 3
1:00 rest, check HR
PACE SET- 4 x 100/600 (let's talk about the 600...)
1:00 rest
3 x 300 kick desc 1-3 @ :20 rest, 5 FAST u-d-k throughout
1:00 rest
With fins, finish up with...
24 x 25 @ :40- the (every so often) usual set...
200 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the meet. Have a great day!
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
3 x 75 @ 1:20- 50 fist free, 25 breast kick on back
3 x 25 kick build to FAST @ :40
3 x 75 @ 1:15- 25 swim free br 3, 50 drill choice NO FREE
3 x 25 jungle sprint @ :40- same stroke as drilled on 75's above
3 x 75 @ 1:10- swim free br 3/NO FREE/free br 3by 25's
9 x 50 swim/kick by 25's NO FREE, desc 1-3's to what you can @ 1:00/:55/:50, by sets of 3
1:00 rest, check HR
PACE SET- 4 x 100/600 (let's talk about the 600...)
1:00 rest
3 x 300 kick desc 1-3 @ :20 rest, 5 FAST u-d-k throughout
1:00 rest
With fins, finish up with...
24 x 25 @ :40- the (every so often) usual set...
200 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the meet. Have a great day!
Tuesday, December 6, 2011
Tuesday, December 6, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 choice kick, 25 1/2 ra 1/2 la backstroke drill
1:00 rest
3 x 100 @ 1:50- 50 ra2 la2 free drill, 50 drill in M-R-S, NO FREE
4 x 50 swim free/M-R-S (NO FREE) @ :55
3 x 100 @ 1:50- 50 swim free/M-R-S by 25's, 50 kick neg split
4 x 50 kick choice on back @ :50 (some @ :55)- 5 FAST u-d-k off each wall!
1:00 rest, check HR
4 sets of:
3 x 150, all @ 3:00
#1- swim neg split if backstroke, or M-R-S/free by 25's, build the 25's M-R-S to FAST
#2- 100 as above (neg split or 25/25), :10 rest, then 50 swim FAST
#3- 50 drill @ 1:15, then 2 x 50 swim FAST @ :10 rest
1 x 300 pull free br 3/5 by 50's after 3rd 150 in each set
1:00 rest between sets.
Finish up with...
Platinum- 3 x 300 kick @ :20 rest, neg split & desc 1-3 to something juicy!
Gold- 1 x 75 swim IM (NO FREE) @ 1:15, then 3 x 25 kick FAST @ :40- repeat that until 6 p.m.
200 easy drill before you get out. Do an excellent job with your HW tonight & make sure you know the warmup times for this weekend- then tell your parents. Get excited for the meet, have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 choice kick, 25 1/2 ra 1/2 la backstroke drill
1:00 rest
3 x 100 @ 1:50- 50 ra2 la2 free drill, 50 drill in M-R-S, NO FREE
4 x 50 swim free/M-R-S (NO FREE) @ :55
3 x 100 @ 1:50- 50 swim free/M-R-S by 25's, 50 kick neg split
4 x 50 kick choice on back @ :50 (some @ :55)- 5 FAST u-d-k off each wall!
1:00 rest, check HR
4 sets of:
3 x 150, all @ 3:00
#1- swim neg split if backstroke, or M-R-S/free by 25's, build the 25's M-R-S to FAST
#2- 100 as above (neg split or 25/25), :10 rest, then 50 swim FAST
#3- 50 drill @ 1:15, then 2 x 50 swim FAST @ :10 rest
1 x 300 pull free br 3/5 by 50's after 3rd 150 in each set
1:00 rest between sets.
Finish up with...
Platinum- 3 x 300 kick @ :20 rest, neg split & desc 1-3 to something juicy!
Gold- 1 x 75 swim IM (NO FREE) @ 1:15, then 3 x 25 kick FAST @ :40- repeat that until 6 p.m.
200 easy drill before you get out. Do an excellent job with your HW tonight & make sure you know the warmup times for this weekend- then tell your parents. Get excited for the meet, have a great day!
Monday, December 5, 2011
Monday, December 5, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick free on back with arms toward ceiling
1:00 rest
3 sets of (NO FREE in 2nd set):
1 x 200- 50 fist free drill, 50 kick neg split
:20 rest
6 x 25 @ :35-
odds are 1/2 FAST 1/2 drill
evens are kick build to FAST
No rest between sets, check HR after 3rd set
With fins:
18 x 50 @ 1:20, desc 1-3's to all out FAST
odd sets of 3 are free, even sets of 3 are NO FREE- keep track of your times from FAST 50's
1:00 rest
4 sets of:
2 x 75 kick on back @ 1:15
1 x 100 kick FAST with board @ 2:00
2 x 100 kick w/boards @ 1:35
1 x 75 kick FAST for time on back
1:00 rest between sets, give me your times from the FAST 100 & 75
After 4th set...
4 x 50 easy drill/swim by 25's @ 1:00
1 x 200 kick FAST for time
200 easy drill = 5650 scy
Do an excellent job with your HW tonight & get excited about the meet. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick free on back with arms toward ceiling
1:00 rest
3 sets of (NO FREE in 2nd set):
1 x 200- 50 fist free drill, 50 kick neg split
:20 rest
6 x 25 @ :35-
odds are 1/2 FAST 1/2 drill
evens are kick build to FAST
No rest between sets, check HR after 3rd set
With fins:
18 x 50 @ 1:20, desc 1-3's to all out FAST
odd sets of 3 are free, even sets of 3 are NO FREE- keep track of your times from FAST 50's
1:00 rest
4 sets of:
2 x 75 kick on back @ 1:15
1 x 100 kick FAST with board @ 2:00
2 x 100 kick w/boards @ 1:35
1 x 75 kick FAST for time on back
1:00 rest between sets, give me your times from the FAST 100 & 75
After 4th set...
4 x 50 easy drill/swim by 25's @ 1:00
1 x 200 kick FAST for time
200 easy drill = 5650 scy
Do an excellent job with your HW tonight & get excited about the meet. Have a great day!
Monday, December 5, 2011
SMAC- Bronze I w/MG
Review streamlined pushoffs & underwater dolphin kick before getting in.
4 x 25 @ :10 rest- ra2 la2 free drill
4 x 50 @ :20 rest- 1/2 ra backstroke drill, 1/2 la backstroke drill, then FAST free kick on back, by 25's
1:00 rest
Review one breaststroke drill- your choice
Review breaststroke kick on back
With fins:
Review fly drilling, focusing on the breathing motion ("lift & drop" in one motion)
If there is time, get some sort of FAST kicking in (I'd prefer that over starts; you can do starts on Wednesday and next Monday).
Everybody do an excellent job with your HW tonight & practice your breaststroke kick in front of the big mirror at home. Have a great day!
SMAC- Bronze I w/MG
Review streamlined pushoffs & underwater dolphin kick before getting in.
4 x 25 @ :10 rest- ra2 la2 free drill
4 x 50 @ :20 rest- 1/2 ra backstroke drill, 1/2 la backstroke drill, then FAST free kick on back, by 25's
1:00 rest
Review one breaststroke drill- your choice
Review breaststroke kick on back
With fins:
Review fly drilling, focusing on the breathing motion ("lift & drop" in one motion)
If there is time, get some sort of FAST kicking in (I'd prefer that over starts; you can do starts on Wednesday and next Monday).
Everybody do an excellent job with your HW tonight & practice your breaststroke kick in front of the big mirror at home. Have a great day!
Sunday, December 4, 2011
Sunday, December 4, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/fly kick on side, by 25's
1:00 rest
4 sets of:
1 x 75 @ 1:20- 50 fist free br 3, 25 choice drill NO FREE
1 x 100 @ 1:40- 50 swim PERFECT free br 3- good legs on 2nd 25, 50 drill/swim dps by 25's NO FREE
3 x 25 kick FAST @ :40- odd sets on back, even sets with boards
No rest between sets, check HR after 4th set
6 x 300 as follows:
100 swim free br 3 @ 80-85% effort
:10 rest
100 swim free br 3- FASTER than previous 100- right into...
100 kick free w/boards
:30 rest between sets, check HR after each set
1:00 rest after 6th 300
Break into 2 groups...
Group 1- 3 people per group, up to 2 groups:
6 sets of-
1:00 vertical kick while passing around the bleach bottle-
:20 FAST vertical dolphin kick
:10 FAST vertical breaststroke kick with bleach bottle
After 1:00 minute...
:10 rest- get out
1 x 50 FAST kick on back from a dive (roll onto back while dolphin kicking EXPLOSIVELY underwater) - keep track of your time on this 50!
Group 2- with fins:
Every 2:00 (go 6 times through)
1 x 50- LUNGBUSTER/swim FAST in M-R-S by 25's- target your best 50 scy time
1 x 50 drill PERFECT, same stroke you swam on previous 50
Switch after 6 rounds, so everybody gets to go through both groups
Finish up with...
As many rounds as possible:
3 x 50 kick on back @ :55- 5 FAST u-d-k off each wall
1 x 75 kick FAST @ 1:15- keep track of time
No rest between sets.
200 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead. Drylands tomorrow morning at 5:30 a.m. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/fly kick on side, by 25's
1:00 rest
4 sets of:
1 x 75 @ 1:20- 50 fist free br 3, 25 choice drill NO FREE
1 x 100 @ 1:40- 50 swim PERFECT free br 3- good legs on 2nd 25, 50 drill/swim dps by 25's NO FREE
3 x 25 kick FAST @ :40- odd sets on back, even sets with boards
No rest between sets, check HR after 4th set
6 x 300 as follows:
100 swim free br 3 @ 80-85% effort
:10 rest
100 swim free br 3- FASTER than previous 100- right into...
100 kick free w/boards
:30 rest between sets, check HR after each set
1:00 rest after 6th 300
Break into 2 groups...
Group 1- 3 people per group, up to 2 groups:
6 sets of-
1:00 vertical kick while passing around the bleach bottle-
:20 FAST vertical dolphin kick
:10 FAST vertical breaststroke kick with bleach bottle
After 1:00 minute...
:10 rest- get out
1 x 50 FAST kick on back from a dive (roll onto back while dolphin kicking EXPLOSIVELY underwater) - keep track of your time on this 50!
Group 2- with fins:
Every 2:00 (go 6 times through)
1 x 50- LUNGBUSTER/swim FAST in M-R-S by 25's- target your best 50 scy time
1 x 50 drill PERFECT, same stroke you swam on previous 50
Switch after 6 rounds, so everybody gets to go through both groups
Finish up with...
As many rounds as possible:
3 x 50 kick on back @ :55- 5 FAST u-d-k off each wall
1 x 75 kick FAST @ 1:15- keep track of time
No rest between sets.
200 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead. Drylands tomorrow morning at 5:30 a.m. Have a great day!
Friday, December 2, 2011
Friday, December 2, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 kick, 50 drill
1:00 rest
3 sets of:
4 x 50 @ 1:00- 25 kick, 25 drill (free in 1st set; NO FREE in 2nd set; kick/swim in 3rd set @ :50)
1 x 150- 75 swim free, 75 swim IM, desc 1-3 to what you can
Check HR after each set
Speedset- modified...
16 x 25 @ 1:00 as follows:
1- 1/2 FAST 1/2 drill- from a dive
2- swim build to FAST
3- all swim FAST, from a dive
4- all drill
1:00 rest after #16, check HR
8 x BROKEN 200's as follows:
1 x 100 swim free- I'll give everybody their interval
1 x 50 swim at 200 Goal Pace @ :50
1 x 50 swim faster than 200 Goal Pace @ :50
1 x 50 easy drill @ 1:45
Keep track of your times on the 50's- go 2 sets free, 2 set in M-R-S
After 8th 200, finish up with...
12 x 50 @ :50
2- swim strong neg split free br 3
2- swim/kick choice by 25's, NO FREE @ :50
200 easy drill before you get out. Do an excellent job with your HW tonight, don't wait until Sunday to get started! Make sure your parents have the entries & fees for the ASC meet next weekend. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 kick, 50 drill
1:00 rest
3 sets of:
4 x 50 @ 1:00- 25 kick, 25 drill (free in 1st set; NO FREE in 2nd set; kick/swim in 3rd set @ :50)
1 x 150- 75 swim free, 75 swim IM, desc 1-3 to what you can
Check HR after each set
Speedset- modified...
16 x 25 @ 1:00 as follows:
1- 1/2 FAST 1/2 drill- from a dive
2- swim build to FAST
3- all swim FAST, from a dive
4- all drill
1:00 rest after #16, check HR
8 x BROKEN 200's as follows:
1 x 100 swim free- I'll give everybody their interval
1 x 50 swim at 200 Goal Pace @ :50
1 x 50 swim faster than 200 Goal Pace @ :50
1 x 50 easy drill @ 1:45
Keep track of your times on the 50's- go 2 sets free, 2 set in M-R-S
After 8th 200, finish up with...
12 x 50 @ :50
2- swim strong neg split free br 3
2- swim/kick choice by 25's, NO FREE @ :50
200 easy drill before you get out. Do an excellent job with your HW tonight, don't wait until Sunday to get started! Make sure your parents have the entries & fees for the ASC meet next weekend. Have a great day!
Thursday, December 1, 2011
Thursday, December 1, 2011
SMAC- Bronze II with Maureen
Review streamlined pushoffs & underwater dolphin kicks before starting
4 x 25 @ :10 rest- ra2 la2 free drill
4 x 25 @ :10 rest- choice drill, NO FREE
4 x 25 kick FAST on back, focus on 5 FAST underwater dlphin kicks off the wall!
1:00 rest
With fins:
FLY DRILLING
Try this progression:
1 x 25 fly kick on side/1 x 25 fly kick on belly/1 x 25 "sneak-it-in" fly breathing drill- see if this progression works, hoping they can hold onto the fly kick while they learn to "lift & drop" their chin in one motion to breathe. See if you can add the pull to the "sneak-it-in" breathing drill.
If there is time...
Some FAST kicking with boards??
Work on starts??
How about a mini-meet next week against the other Bronze Group??
Everybody do an excellent job on your HW tonight & be sure to practice the breaststroke kick in front of the big mirror at home. Have a great day!
SMAC- Bronze II with Maureen
Review streamlined pushoffs & underwater dolphin kicks before starting
4 x 25 @ :10 rest- ra2 la2 free drill
4 x 25 @ :10 rest- choice drill, NO FREE
4 x 25 kick FAST on back, focus on 5 FAST underwater dlphin kicks off the wall!
1:00 rest
With fins:
FLY DRILLING
Try this progression:
1 x 25 fly kick on side/1 x 25 fly kick on belly/1 x 25 "sneak-it-in" fly breathing drill- see if this progression works, hoping they can hold onto the fly kick while they learn to "lift & drop" their chin in one motion to breathe. See if you can add the pull to the "sneak-it-in" breathing drill.
If there is time...
Some FAST kicking with boards??
Work on starts??
How about a mini-meet next week against the other Bronze Group??
Everybody do an excellent job on your HW tonight & be sure to practice the breaststroke kick in front of the big mirror at home. Have a great day!
Thursday, December 1, 2011
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
2 x 200 @ :20 rest as follows:
#1- 50 fist free br 3, 50 breaststroke kick negative split
#2- 50 swim free br 3 with moderate negative split, 50 drill NO FREE
3 x 100 swim/kick by 50's NO FREE (same stroke as you drilled on 200's) @ 1:45
3 sets of:
3 x 50 swim free br 3 @ :50- strong negative split
1 x 175 @ 3:00- get time, descend 1-3 to something juicy
No rest between sets, check HR after 3rd set; then...
7 x 125 swim free as follows:
#1-3: @ 1:50, then @ 1:40, then #3 @ 1:35
#4-7: odds @ 1:45; evens @ 1:30
1:00 rest, check HR
BUCKET OF BALLS- with a twist
Finish up with...
1 x 700 kick as follows:
odds- strong negative split on back with 5 FAST u-d-k off of each wall
evens- FAST with a board
200 easy drill before you get out.
Do an excellent job with your HW tonight, make sure your parents have the entries & fees for the ASC meet. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
2 x 200 @ :20 rest as follows:
#1- 50 fist free br 3, 50 breaststroke kick negative split
#2- 50 swim free br 3 with moderate negative split, 50 drill NO FREE
3 x 100 swim/kick by 50's NO FREE (same stroke as you drilled on 200's) @ 1:45
3 sets of:
3 x 50 swim free br 3 @ :50- strong negative split
1 x 175 @ 3:00- get time, descend 1-3 to something juicy
No rest between sets, check HR after 3rd set; then...
7 x 125 swim free as follows:
#1-3: @ 1:50, then @ 1:40, then #3 @ 1:35
#4-7: odds @ 1:45; evens @ 1:30
1:00 rest, check HR
BUCKET OF BALLS- with a twist
Finish up with...
1 x 700 kick as follows:
odds- strong negative split on back with 5 FAST u-d-k off of each wall
evens- FAST with a board
200 easy drill before you get out.
Do an excellent job with your HW tonight, make sure your parents have the entries & fees for the ASC meet. Have a great day!
Wednesday, November 30, 2011
Wednesday, November 30, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 kick, 25 catchup free drill
1:00 rest
9 x 50 @ 1:00 in 3 sets of 3:
2- choice breaststroke drill (2k1p or 2 dolphin kicks with breast pull)
1- swim/kick breaststroke by 25's, desc 1-3
2 sets of:
6 x 25 @ :35- breast pull w/free kick
1 x 200- 25 swim breaststroke build to FAST, 25 kick FAST on back
:30 rest between sets, everybody start the 2nd set together
1:00 rest after 2nd set, check HR
PLATINUM-
Pace set:
4 x 100 @ pace
1 x 600 swim free w/snorkel
3 times through, desc the 600's 1-3 to what you can, check HR after each 600
Finish up with the fin set with everybody else
6000 scy
GOLD-
16 x 75 as follows:
2- swim free br 3/5/3 by 25's @ 1:10- good u-d-k off each wall
2- swim choice NO FREE/breaststroke/choice NO FREE by 25's, @ 1:20
12 x 50 swim @ :55 as follows:
2- free br 3 with moderate negative split & FAST dolphin kick off each wall
2- back/breast by 25's- 5 FAST u-d-k on back & STRONG breakout on breast
1 x 400 pull free w/snorkel & buoys- steady head position throughout, roll hips evenly & finish each stroke
1:00 rest, check HR
With fins, finish up with...
24 x 25 @ :40 as follows:
1&2: 1/2 swim FAST 1/2 drill
3- swim build to FAST
4- LUNGBUSTER!
200 easy drill before you get out = 4950 scy
Do an excellent job with your HW tonight, be sure your parents have your events & fees for the ASC meet. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 kick, 25 catchup free drill
1:00 rest
9 x 50 @ 1:00 in 3 sets of 3:
2- choice breaststroke drill (2k1p or 2 dolphin kicks with breast pull)
1- swim/kick breaststroke by 25's, desc 1-3
2 sets of:
6 x 25 @ :35- breast pull w/free kick
1 x 200- 25 swim breaststroke build to FAST, 25 kick FAST on back
:30 rest between sets, everybody start the 2nd set together
1:00 rest after 2nd set, check HR
PLATINUM-
Pace set:
4 x 100 @ pace
1 x 600 swim free w/snorkel
3 times through, desc the 600's 1-3 to what you can, check HR after each 600
Finish up with the fin set with everybody else
6000 scy
GOLD-
16 x 75 as follows:
2- swim free br 3/5/3 by 25's @ 1:10- good u-d-k off each wall
2- swim choice NO FREE/breaststroke/choice NO FREE by 25's, @ 1:20
12 x 50 swim @ :55 as follows:
2- free br 3 with moderate negative split & FAST dolphin kick off each wall
2- back/breast by 25's- 5 FAST u-d-k on back & STRONG breakout on breast
1 x 400 pull free w/snorkel & buoys- steady head position throughout, roll hips evenly & finish each stroke
1:00 rest, check HR
With fins, finish up with...
24 x 25 @ :40 as follows:
1&2: 1/2 swim FAST 1/2 drill
3- swim build to FAST
4- LUNGBUSTER!
200 easy drill before you get out = 4950 scy
Do an excellent job with your HW tonight, be sure your parents have your events & fees for the ASC meet. Have a great day!
Tuesday, November 29, 2011
Tuesday, November 29, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/double arm backstroke drill, by 25's
1:00 rest
4 x 50 @ 1:00- swim free/fist free drill, both br 3, count strokes on both 25's
2 sets of:
1 x 200 @ 3:30- 50 kick choice neg split, 50 drill in M-R-S, NO FREE
1 x 100 @ 1:45- drill/swim dps in M-R-S, NO FREE, desc stroke count 1-2
No rest between sets, then...
4 x 75 swim @ 1:15- 50 neg split free br 3, 25 NO FREE build to FAST
1:00 rest, check HR
PLATINUM-
9 x 400 as follows:
1&2- swim BIG negative split free br 3 @ 5:45
3- kick as follows:
#3- 4 x 100 kick @ 2:00- odds moderate, evens FAST
#6- 8 x 50 @ :10 rest, 1 easy 1 FAST
#9- odd 100's mod neg split; evens are BROKEN: 4 x 25 @ :10 rest
Check HR after 2nd 400 in each set and after each FAST kick
Finish up with...
18 x 50 pull free w/snorkel- 2 @ :50, 1 @ :40
200 easy drill/kick before you get out
GOLD-
4 sets of (2 free, 1 M-R-S, 1 IM):
3 x 50 swim free br 3 @ :40
3 x 50 swim FAST @ :10 rest
3 x 50 swim free br 3 @ :45
3 x 25 swim FAST @ :10 rest
1 x 150 easy drill/choice by 25's
1:00 rest between sets, keep track of your times on the broken swims
After 4th set...
3 x 150 swim choice desc 1-3 to all out FAST @ 3:00
200 easy drill/kick before you get out.
Do an excellent job with your HW tonight- the "holiday's" are no excuse to fall behind in school! Be sure to give those entry fees & events to your parents. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/double arm backstroke drill, by 25's
1:00 rest
4 x 50 @ 1:00- swim free/fist free drill, both br 3, count strokes on both 25's
2 sets of:
1 x 200 @ 3:30- 50 kick choice neg split, 50 drill in M-R-S, NO FREE
1 x 100 @ 1:45- drill/swim dps in M-R-S, NO FREE, desc stroke count 1-2
No rest between sets, then...
4 x 75 swim @ 1:15- 50 neg split free br 3, 25 NO FREE build to FAST
1:00 rest, check HR
PLATINUM-
9 x 400 as follows:
1&2- swim BIG negative split free br 3 @ 5:45
3- kick as follows:
#3- 4 x 100 kick @ 2:00- odds moderate, evens FAST
#6- 8 x 50 @ :10 rest, 1 easy 1 FAST
#9- odd 100's mod neg split; evens are BROKEN: 4 x 25 @ :10 rest
Check HR after 2nd 400 in each set and after each FAST kick
Finish up with...
18 x 50 pull free w/snorkel- 2 @ :50, 1 @ :40
200 easy drill/kick before you get out
GOLD-
4 sets of (2 free, 1 M-R-S, 1 IM):
3 x 50 swim free br 3 @ :40
3 x 50 swim FAST @ :10 rest
3 x 50 swim free br 3 @ :45
3 x 25 swim FAST @ :10 rest
1 x 150 easy drill/choice by 25's
1:00 rest between sets, keep track of your times on the broken swims
After 4th set...
3 x 150 swim choice desc 1-3 to all out FAST @ 3:00
200 easy drill/kick before you get out.
Do an excellent job with your HW tonight- the "holiday's" are no excuse to fall behind in school! Be sure to give those entry fees & events to your parents. Have a great day!
Monday, November 28, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
3 sets of:
1 x 150 @ 2:45- drill/swim dps by 25's (back in 1st set; breast in 2nd set; fly in 3rd set)
1 x 100 @ 1:45- swim/kick by 25's (back in 1st set; breast in 2nd set; fly in 3rd set)
1 x 50 kick FAST @ :50
No rest between sets, check HR after 3rd set
1:00 rest
9 x 100 in sets of 3, as follows:
2- swim/kick by 50's NO FREE @ 1:40 (or swim, 3rd 25 is kick)
1- swim IM @ 1:30- better than 85% on #3, desc to 100% effort on #9
1:00 rest, check HR
With fins:
16 x 25 in 4 sets of 4:
1-3: breast pull w/free kick @ :40
#4- LUNGBUSTER @ :20!
No rest between sets of 4; take off fins after #16
Finish up with...
3 sets of:
1 x 150 @ 2:45- 50 swim free br 3 neg split, 25 swim breast, 25 kick free head out, 50 swim STRONG neg split breaststroke
1 x 100 swim free br 3 (I'll give everybody their interval, it will be challenging)
1 x 150- as above
2 x 100 swim free br 3 - same interval as first 100
No rest between sets; check HR immediately & OML after 3rd set
200 easy drill/kick after 3rd set before you get out
Do an excellent job on your HW tonight & be sure your parents get the ASC events & fees handout I gave you today. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
3 sets of:
1 x 150 @ 2:45- drill/swim dps by 25's (back in 1st set; breast in 2nd set; fly in 3rd set)
1 x 100 @ 1:45- swim/kick by 25's (back in 1st set; breast in 2nd set; fly in 3rd set)
1 x 50 kick FAST @ :50
No rest between sets, check HR after 3rd set
1:00 rest
9 x 100 in sets of 3, as follows:
2- swim/kick by 50's NO FREE @ 1:40 (or swim, 3rd 25 is kick)
1- swim IM @ 1:30- better than 85% on #3, desc to 100% effort on #9
1:00 rest, check HR
With fins:
16 x 25 in 4 sets of 4:
1-3: breast pull w/free kick @ :40
#4- LUNGBUSTER @ :20!
No rest between sets of 4; take off fins after #16
Finish up with...
3 sets of:
1 x 150 @ 2:45- 50 swim free br 3 neg split, 25 swim breast, 25 kick free head out, 50 swim STRONG neg split breaststroke
1 x 100 swim free br 3 (I'll give everybody their interval, it will be challenging)
1 x 150- as above
2 x 100 swim free br 3 - same interval as first 100
No rest between sets; check HR immediately & OML after 3rd set
200 easy drill/kick after 3rd set before you get out
Do an excellent job on your HW tonight & be sure your parents get the ASC events & fees handout I gave you today. Have a great day!
Monday, November 28, 2011
Monday, November 28, 2011
SMAC- Bronze with MG
Hopefully everybody enjoyed their Thanksgiving! Get fins before you get in.
Review streamlined pushoffs & underwater dolphin kicks before getting in...
Start with 8 x 25 @ :10 rest
odds- ra2 la2 free drill
evens- 6 kicks 1 stroke backstroke drill
1:00 rest
Talk about butterfly breathing- on deck
Review butterfly drills, then put fins on
Go through at least two butterfly breathing drills, preferable one that focuses on breathing ("sneak-it-in" breathing drill) and one other drill of your choice
After 20 minutes or so, take off fins and go some breaststroke drills:
- breast pull with free kick
- 2 dolphin kicks 1 pull breaststroke
- 2 breaststroke kicks 1 pull breaststroke
If there is time...
Breaststroke kick on back
Everybody do an excellent job on your HW tonight & practice your breaststroke kick in front of the big mirror at home. Have a great day!
SMAC- Bronze with MG
Hopefully everybody enjoyed their Thanksgiving! Get fins before you get in.
Review streamlined pushoffs & underwater dolphin kicks before getting in...
Start with 8 x 25 @ :10 rest
odds- ra2 la2 free drill
evens- 6 kicks 1 stroke backstroke drill
1:00 rest
Talk about butterfly breathing- on deck
Review butterfly drills, then put fins on
Go through at least two butterfly breathing drills, preferable one that focuses on breathing ("sneak-it-in" breathing drill) and one other drill of your choice
After 20 minutes or so, take off fins and go some breaststroke drills:
- breast pull with free kick
- 2 dolphin kicks 1 pull breaststroke
- 2 breaststroke kicks 1 pull breaststroke
If there is time...
Breaststroke kick on back
Everybody do an excellent job on your HW tonight & practice your breaststroke kick in front of the big mirror at home. Have a great day!
Sunday, November 27, 2011
Sunday, November 27, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 2 kicks 1 pull breaststroke drill, then drill/drill/fly kick on side, by 25's
1:00 rest
3 x 50 ra2 la2 free drill @ 1:00
2 x 100 drill/kick by 50's @ 1:50- NO FREE
3 x 50 swim neg split @ :50- NO FREE on odd 50's
7 x 100 as follows:
odds @ 1:40- kick, except 3rd 25 is swim NO FREE build to FAST
evens @ 1:20- swim STRONG negative split free
1:00 rest, check HR
2 sets of:
3 x 200 @ 2:40 swim free br 3, except 3rd 50 is kick (some may go 150's @ 2:40)
2 x 75 swim/kick/swim by 25's NO FREE @ 1:20
1 x 100 kick FAST for time with board @ 2:15
3 x 200 kick negative split on back @ 3:30- 5 FAST u-d-k throughout (we'll go these @ 3:15 if the negative split isn't big enough)
2 x 75 drill/swim dps/drill by 25's @ 1:30- different strokes on #1 & #2
1 x 100 swim IM FAST @ 2:15
Get times & check HR after each FAST 100; no extra rest between sets.
Finish up with...
1 x 400 pull free with snorkel
Do an excellent job with your HW tonight, make sure you're ready for the week ahead. We'll mix up the drylands tomorrow morning- be ready. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 2 kicks 1 pull breaststroke drill, then drill/drill/fly kick on side, by 25's
1:00 rest
3 x 50 ra2 la2 free drill @ 1:00
2 x 100 drill/kick by 50's @ 1:50- NO FREE
3 x 50 swim neg split @ :50- NO FREE on odd 50's
7 x 100 as follows:
odds @ 1:40- kick, except 3rd 25 is swim NO FREE build to FAST
evens @ 1:20- swim STRONG negative split free
1:00 rest, check HR
2 sets of:
3 x 200 @ 2:40 swim free br 3, except 3rd 50 is kick (some may go 150's @ 2:40)
2 x 75 swim/kick/swim by 25's NO FREE @ 1:20
1 x 100 kick FAST for time with board @ 2:15
3 x 200 kick negative split on back @ 3:30- 5 FAST u-d-k throughout (we'll go these @ 3:15 if the negative split isn't big enough)
2 x 75 drill/swim dps/drill by 25's @ 1:30- different strokes on #1 & #2
1 x 100 swim IM FAST @ 2:15
Get times & check HR after each FAST 100; no extra rest between sets.
Finish up with...
1 x 400 pull free with snorkel
Do an excellent job with your HW tonight, make sure you're ready for the week ahead. We'll mix up the drylands tomorrow morning- be ready. Have a great day!
Thursday, November 24, 2011
Friday, November 25, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/2 kicks 1 pull breaststroke drill, by 25's
1:00 rest
4 x 150 as follows:
odds @ 3:00- 50 fist free br 3, 100 drill/swim by 25's in M-R-S (NO FREE)
evens @ 2:45- 50 swim free br 3, 100 swim/kick by 25's- build kick to FAST
6 x 25 @ :35
odds- swim dist per stroke, count strokes
evens- 1/2 swim FAST 1/2 drill, same sgtroke as odd 25's
12 x 50 kick as follows:
2- on back @ :55, 5 FAST u-d-k
1- choice @ :50
2- on back @ :55, as above
1- choice @ :45
1:00 rest after #12, check HR
SPEEDSET- 16 x 50 FAD @ 1:30, you can change strokes after each set of 4
1:00 rest
PLATINUM-
3 sets of:
3 x 150 swim backstroke desc 1-3 to what you can @ 2:30
3 x 50 swim FAST backstroke @ 1:10
No rest between sets of 3, check HR after 3rd 50
After 3rd set...
12 x 25 kick FAST choice @ :40
200 easy drill before you get out.
GOLD-
4 sets of:
1 x 25 swim FAST FAD @ :40- get time
1 x 75 drill @ 1:45
1 x 50 FAST FAD @ 1:00
1 x 100 drill @ 2:15
1 x 75 FAST FAD @ 2:00 (25 drill to the starting end immediately after getting your time on the 75)
No additional rest between sets.
After 4th set...
12 x 25 kick FAST choice @ :40
200 easy drill before you get out.
Enjoy your time off this weekend, be sure to get your HW done at some point. Sunday at 4 p.m. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/2 kicks 1 pull breaststroke drill, by 25's
1:00 rest
4 x 150 as follows:
odds @ 3:00- 50 fist free br 3, 100 drill/swim by 25's in M-R-S (NO FREE)
evens @ 2:45- 50 swim free br 3, 100 swim/kick by 25's- build kick to FAST
6 x 25 @ :35
odds- swim dist per stroke, count strokes
evens- 1/2 swim FAST 1/2 drill, same sgtroke as odd 25's
12 x 50 kick as follows:
2- on back @ :55, 5 FAST u-d-k
1- choice @ :50
2- on back @ :55, as above
1- choice @ :45
1:00 rest after #12, check HR
SPEEDSET- 16 x 50 FAD @ 1:30, you can change strokes after each set of 4
1:00 rest
PLATINUM-
3 sets of:
3 x 150 swim backstroke desc 1-3 to what you can @ 2:30
3 x 50 swim FAST backstroke @ 1:10
No rest between sets of 3, check HR after 3rd 50
After 3rd set...
12 x 25 kick FAST choice @ :40
200 easy drill before you get out.
GOLD-
4 sets of:
1 x 25 swim FAST FAD @ :40- get time
1 x 75 drill @ 1:45
1 x 50 FAST FAD @ 1:00
1 x 100 drill @ 2:15
1 x 75 FAST FAD @ 2:00 (25 drill to the starting end immediately after getting your time on the 75)
No additional rest between sets.
After 4th set...
12 x 25 kick FAST choice @ :40
200 easy drill before you get out.
Enjoy your time off this weekend, be sure to get your HW done at some point. Sunday at 4 p.m. Have a great day!
Wednesday, November 23, 2011
Thursday, November 24, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill by 25's
1:00 rest
3 x 300 @ :20 rest
#1- 50 fist free, 50 breast kick on back
#2- 50 swim free br 3, 50 fly kick on side
#3- 50 drill NO FREE, 50 choice kick on back with 5 FAST u-d-k
:30 rest- everybody start the next set together...
3 sets of:
6 x 50 swim free with snorkel @ :55
1 x 200 swim DPS/drill by 25's in M-R-S (1st & 3rd sets, NO FREE)
:30 rest between sets, check HR after 3rd set
1 x 900 as follows:
100 backstroke- 50 drill, 50 swim with 5 FAST u-d-k throughout
50 breaststroke kick w/boards, squeeze feet together at the end of each kick
1:00 rest
With fins, finish up with:
20 x 25 @ :40
1&2- 1/2 swim FAST 1/2 drill
#3- swim build to FAST
#4- all drill PERFECT
If there is time, work on starts.
Enjoy your time with your families today, we all have A LOT to be thankful for! Tomorrow morning 8-10 a.m. again. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill by 25's
1:00 rest
3 x 300 @ :20 rest
#1- 50 fist free, 50 breast kick on back
#2- 50 swim free br 3, 50 fly kick on side
#3- 50 drill NO FREE, 50 choice kick on back with 5 FAST u-d-k
:30 rest- everybody start the next set together...
3 sets of:
6 x 50 swim free with snorkel @ :55
1 x 200 swim DPS/drill by 25's in M-R-S (1st & 3rd sets, NO FREE)
:30 rest between sets, check HR after 3rd set
1 x 900 as follows:
100 backstroke- 50 drill, 50 swim with 5 FAST u-d-k throughout
50 breaststroke kick w/boards, squeeze feet together at the end of each kick
1:00 rest
With fins, finish up with:
20 x 25 @ :40
1&2- 1/2 swim FAST 1/2 drill
#3- swim build to FAST
#4- all drill PERFECT
If there is time, work on starts.
Enjoy your time with your families today, we all have A LOT to be thankful for! Tomorrow morning 8-10 a.m. again. Have a great day!
Wednesday Morning, November 23, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is choice backstroke drill, then drill/kick/drill, by 25's
1:00 rest
6 x 25 @ :40- odds ra2 la2 free, evens are kick with 5 FAST u-d-k
5 sets of:
2 x 75 @ 1:20- drill/swim/drill in M-R-S, NO FREE
1 x 50 kick choice @ :55- add 1 x 50 & subtract :05 per round, up to 3 x 50, then back down to 1 x 50 (those 50's go back to :50 & :55, but they are FAST)
No rest between sets, check HR after last set
1:00 rest
PLATINUM-
Pace set- 3 rounds, but the 400's pull are with a snorkel
18 x 50 kick @ 1:00- one easy, 1 FAST
Finish with fin set with Gold
GOLD-
18 x 150 kick as follows:
odds- choice @ 3:00
evens-
#2- BROKEN: 75/50/25, :10 rest throughout
#4- BROKEN: 3 x 50, all @ :10 rest
#6- straight 150 FAST for time
Check HR after each FAST 150
With fins,
24 x 25 @ :40- the (every-so-often) usual sets of 4
200 easy drill/kick by 50's before you get out. Do an excellent job with your HW tonight & enjoy your day off. Tomorrow again at 8 a.m. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is choice backstroke drill, then drill/kick/drill, by 25's
1:00 rest
6 x 25 @ :40- odds ra2 la2 free, evens are kick with 5 FAST u-d-k
5 sets of:
2 x 75 @ 1:20- drill/swim/drill in M-R-S, NO FREE
1 x 50 kick choice @ :55- add 1 x 50 & subtract :05 per round, up to 3 x 50, then back down to 1 x 50 (those 50's go back to :50 & :55, but they are FAST)
No rest between sets, check HR after last set
1:00 rest
PLATINUM-
Pace set- 3 rounds, but the 400's pull are with a snorkel
18 x 50 kick @ 1:00- one easy, 1 FAST
Finish with fin set with Gold
GOLD-
18 x 150 kick as follows:
odds- choice @ 3:00
evens-
#2- BROKEN: 75/50/25, :10 rest throughout
#4- BROKEN: 3 x 50, all @ :10 rest
#6- straight 150 FAST for time
Check HR after each FAST 150
With fins,
24 x 25 @ :40- the (every-so-often) usual sets of 4
200 easy drill/kick by 50's before you get out. Do an excellent job with your HW tonight & enjoy your day off. Tomorrow again at 8 a.m. Have a great day!
Tuesday, November 22, 2011
Tuesday, November 22, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is choice breaststroke drill, then drill/drill/kick, by 25's
1:00 rest
With fins:
16 x 25 @ :40-
2- fly pull w/free kick
2- breast pull w/free kick
1:00 rest, take off fins
3 sets of:
2 x 75 swim IM (fly/back/breast) @ 1:15
2 x 75 kick choice @ 1:20, desc 1-2; 2nd set with boards
2 x 75 swim free br 3 @ 1:10
2 x 200 kick @ 3:30 (@ 4:00 in 3rd set, desc 1-2)
No rest between sets, check HR after 3rd set
PLATINUM-
3 x 450 as follows:
4 x 50 swim IM order by 25's @ :50
1 x 250 swim free br 3, desc 1-3 to something juicy
:30 rest after each 250; then after 3rd set...
3 x 450 as follows:
4 x 50 kick @ :50
1 x 250 swim IM- 50 fly/back/breast neg split each 50, :10 rest, 100 swim IM FAST
:30 rest after each 250
200 easy = 6650 scy
GOLD-
3 sets of:
4 x 50 swim IM order @ :50
2 x 150 swim free negative split & descend 1-2 @ 2:10
After 3rd set...
4 sets of:
4 x 50 swim/kick by 25's @ :55 (@ :50 in 2nd set; @ :45 in 3rd set; @ :40 in 4th set)
1 x 150 kick FAST- odd sets on back, even sets with board
:30 rest after each set
Do an excellent job with your HW tonight. Remember, workout tomorrow is from 8-10 a.m. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is choice breaststroke drill, then drill/drill/kick, by 25's
1:00 rest
With fins:
16 x 25 @ :40-
2- fly pull w/free kick
2- breast pull w/free kick
1:00 rest, take off fins
3 sets of:
2 x 75 swim IM (fly/back/breast) @ 1:15
2 x 75 kick choice @ 1:20, desc 1-2; 2nd set with boards
2 x 75 swim free br 3 @ 1:10
2 x 200 kick @ 3:30 (@ 4:00 in 3rd set, desc 1-2)
No rest between sets, check HR after 3rd set
PLATINUM-
3 x 450 as follows:
4 x 50 swim IM order by 25's @ :50
1 x 250 swim free br 3, desc 1-3 to something juicy
:30 rest after each 250; then after 3rd set...
3 x 450 as follows:
4 x 50 kick @ :50
1 x 250 swim IM- 50 fly/back/breast neg split each 50, :10 rest, 100 swim IM FAST
:30 rest after each 250
200 easy = 6650 scy
GOLD-
3 sets of:
4 x 50 swim IM order @ :50
2 x 150 swim free negative split & descend 1-2 @ 2:10
After 3rd set...
4 sets of:
4 x 50 swim/kick by 25's @ :55 (@ :50 in 2nd set; @ :45 in 3rd set; @ :40 in 4th set)
1 x 150 kick FAST- odd sets on back, even sets with board
:30 rest after each set
Do an excellent job with your HW tonight. Remember, workout tomorrow is from 8-10 a.m. Have a great day!
Friday, November 18, 2011
Friday, November 18, 2011
SMAC- Silver @ 6:00-6:45 p.m.
300 swim freestyle breathing every 3 strokes ("br 3") & flip turns
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
4 x 50 @ 1:10-25 ra2 la2 free drill, 25 choice drill NO FREE (@ 1:20 if necessary)
4 x 50 @ 1:20- 25 swim free br 3, 25 breast pull w/free kick- hands recover FAST on the surface back to the front, head looking DOWN at the end of each stroke
1 x 300 swim- 50 free, 25 NO FREE, 25 kick on back- 5 FAST underwater dolphin kicks off of each wall, unless you're doing breaststroke!
1:00 rest
From mid-pool, finish up with...
Backstroke flip turns- get your stroke count by swimming FAST into the wall, then break out FAST with 5 FAST underwater dolphin kicks!
50 easy before you get out.
Do an excellent job with your HW tonight, be sure to bring some to the meet! I emailed your parents with all the warmup times. Remember, NO WORKOUT ON MONDAY! We'll have regular workout on Tuesday, right at 6:00 p.m. Get excited for the meet & have a great day!
SMAC- Silver @ 6:00-6:45 p.m.
300 swim freestyle breathing every 3 strokes ("br 3") & flip turns
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
4 x 50 @ 1:10-25 ra2 la2 free drill, 25 choice drill NO FREE (@ 1:20 if necessary)
4 x 50 @ 1:20- 25 swim free br 3, 25 breast pull w/free kick- hands recover FAST on the surface back to the front, head looking DOWN at the end of each stroke
1 x 300 swim- 50 free, 25 NO FREE, 25 kick on back- 5 FAST underwater dolphin kicks off of each wall, unless you're doing breaststroke!
1:00 rest
From mid-pool, finish up with...
Backstroke flip turns- get your stroke count by swimming FAST into the wall, then break out FAST with 5 FAST underwater dolphin kicks!
50 easy before you get out.
Do an excellent job with your HW tonight, be sure to bring some to the meet! I emailed your parents with all the warmup times. Remember, NO WORKOUT ON MONDAY! We'll have regular workout on Tuesday, right at 6:00 p.m. Get excited for the meet & have a great day!
Friday, November 18, 2011
SMAC- Gold @ 5:15 p.m.!
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
2 sets of:
4 x 50 @ 1:00- 25 ra2 la2 freestyle drill/25 choice drill NO FREE
4 x 50 @ 1:00- 25 swim free br 3, 25 breast pull w/free kick- hands recover FAST on the surface back to the front
1 x 300 swim- 50 free br 3, 50 dps in M-R-S (NO FREE), count strokes, take 1 less stroke on 2nd 25
1:00 rest between sets.
Finish up with...
12 x 25 @ :45
odds- 1/2 FAST 1/2 drill
evens- swim dist per stroke
100 easy drill before you get out.
Do an excellent job on your HW tonight, be sure to bring some with you to the meet. I emailed all the warmup times to your parents. Remember, NO WORKOUT ON SUNDAY OR MONDAY. Regular workout on Tuesday at 4:00 p.m. Get excited for the meet & have a great day!
SMAC- Gold @ 5:15 p.m.!
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
2 sets of:
4 x 50 @ 1:00- 25 ra2 la2 freestyle drill/25 choice drill NO FREE
4 x 50 @ 1:00- 25 swim free br 3, 25 breast pull w/free kick- hands recover FAST on the surface back to the front
1 x 300 swim- 50 free br 3, 50 dps in M-R-S (NO FREE), count strokes, take 1 less stroke on 2nd 25
1:00 rest between sets.
Finish up with...
12 x 25 @ :45
odds- 1/2 FAST 1/2 drill
evens- swim dist per stroke
100 easy drill before you get out.
Do an excellent job on your HW tonight, be sure to bring some with you to the meet. I emailed all the warmup times to your parents. Remember, NO WORKOUT ON SUNDAY OR MONDAY. Regular workout on Tuesday at 4:00 p.m. Get excited for the meet & have a great day!
Thursday, November 17, 2011
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
8 x 75 @ 1:30 as follows:
swim free br 3/drill choice NO FREE/kick on back, build to FAST
12 x 25 @ :40- go 2 swim, 2 kick as follows:
1st 25- 1/2 FAST 1/2 drill (or 1/2 FAST 1/2 moderate for kick)
2nd 25- build to FAST
400 swim/kick by 50's- NO FREE on even 100's, negative split each 50
1:00 rest, check HR
Anh-Trang N/Joe W/Jacob L- swimming tomorrow, so go the following set:
12 x 50 @ :55- 2 swim free, 2 swim/kick by 25's NO FREE, all @ :55
6 x 75 @ 1:45-
25 kick with FAST breakout, 25 drill in M-R-S, :10 rest, then last 25 is swim breast to FAST
1 x 300 swim 50 free br 3, 50 NO FREE- neg split the 50 NO FREE
1:00 rest, check HR, then get fins
With fins, finish up with...
25 x 25 @ :45- the usual sets of 4
100 easy before you get out. Warmup tomorrow starts at 4 p.m., be on deck by 3:50 p.m. Get excited for the meet this weekend, have a great day!
Everybody else (NOT swimming Friday in the meet):
4 sets of:
3 x 150 @ 3:00 as follows:
1- 50 swim FAST, 100 drill
2- 100 swim FAST, 50 drill
3- all swim FAST- except on #2 & 4, 3rd 150 is...
BROKEN 150: 3 x 50 swim FAST @ :10 rest
After 3rd 150, right into...
3 x 100 swim free br 3- 1st round @ 1:30; 2nd set @ 1:25; 3rd @ 1:20; 4th set @ 1:15
1:00 rest, check HR
After 4th set...
300 drill/kick by 50's
Do an excellent job with your HW tonight, get excited for the meet this weekend. Remember, workout on Friday is from 5:15 until 6:00 p.m. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
8 x 75 @ 1:30 as follows:
swim free br 3/drill choice NO FREE/kick on back, build to FAST
12 x 25 @ :40- go 2 swim, 2 kick as follows:
1st 25- 1/2 FAST 1/2 drill (or 1/2 FAST 1/2 moderate for kick)
2nd 25- build to FAST
400 swim/kick by 50's- NO FREE on even 100's, negative split each 50
1:00 rest, check HR
Anh-Trang N/Joe W/Jacob L- swimming tomorrow, so go the following set:
12 x 50 @ :55- 2 swim free, 2 swim/kick by 25's NO FREE, all @ :55
6 x 75 @ 1:45-
25 kick with FAST breakout, 25 drill in M-R-S, :10 rest, then last 25 is swim breast to FAST
1 x 300 swim 50 free br 3, 50 NO FREE- neg split the 50 NO FREE
1:00 rest, check HR, then get fins
With fins, finish up with...
25 x 25 @ :45- the usual sets of 4
100 easy before you get out. Warmup tomorrow starts at 4 p.m., be on deck by 3:50 p.m. Get excited for the meet this weekend, have a great day!
Everybody else (NOT swimming Friday in the meet):
4 sets of:
3 x 150 @ 3:00 as follows:
1- 50 swim FAST, 100 drill
2- 100 swim FAST, 50 drill
3- all swim FAST- except on #2 & 4, 3rd 150 is...
BROKEN 150: 3 x 50 swim FAST @ :10 rest
After 3rd 150, right into...
3 x 100 swim free br 3- 1st round @ 1:30; 2nd set @ 1:25; 3rd @ 1:20; 4th set @ 1:15
1:00 rest, check HR
After 4th set...
300 drill/kick by 50's
Do an excellent job with your HW tonight, get excited for the meet this weekend. Remember, workout on Friday is from 5:15 until 6:00 p.m. Have a great day!
Thursday, November 17, 2011
Thursday, November 17, 2011
SMAC- Bronze II with Maureen (MG for today)
Review streamlined pushoffs & underwater dolphin kick before getting in
6 x 25 @ :10 rest-
odds- catchup free drill
evens- breast pull with free kick
KICKING-
Review breaststroke kick on deck, then...
6 x 50 kick with boards- breaststroke kick/choice, by 25's- desc 1-3/4-6
With fins,
FLY DRILLING WITH FINS
- concentrate on the "lift & drop" breathing motion; throw in some 25's FAST dolphin kick on back
Thanks for your help, MG!
Everybody do an excellent job on your HW tonight & practice your breaststroke kick in front of the big mirror at home. Have a great day!
SMAC- Bronze II with Maureen (MG for today)
Review streamlined pushoffs & underwater dolphin kick before getting in
6 x 25 @ :10 rest-
odds- catchup free drill
evens- breast pull with free kick
KICKING-
Review breaststroke kick on deck, then...
6 x 50 kick with boards- breaststroke kick/choice, by 25's- desc 1-3/4-6
With fins,
FLY DRILLING WITH FINS
- concentrate on the "lift & drop" breathing motion; throw in some 25's FAST dolphin kick on back
Thanks for your help, MG!
Everybody do an excellent job on your HW tonight & practice your breaststroke kick in front of the big mirror at home. Have a great day!
Wednesday, November 16, 2011
Wednesday, November 16, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 2 kicks 1 pull breaststroke drill/drill/swim/drill, by 25's
1:00 rest
3 x 200 as follows:
125 @ 2:10- 50 catchup free drill, 75 drill/drill/kick in M-R-S, NO FREE
75 @ 1:20 swim/kick/swim by 25's in M-R-S, NO FREE, desc 1-3 to what you can
After 3rd 200, continue right into...
4 x 50 swim free br 3 @ :50- FAST u-d-k throughout
4 x 25 jungle sprint @ :35- odds free, evens M-R-S, NO FREE
4 x 50 swim/kick by 25's in M-R-S, NO FREE @ :50
4 x 25 @ :35 all in M-R-S (NO FREE) as follows:
odds- jungle sprint
evens- swim build to FAST
1:00 rest, check HR
Jenna, Alexa, Anh-Trang, Joe, Jacob & Zack- skip the 24 x 50, instead go to the "4 sets of:"
Everybody else, with snorkel & buoy (buoy only on even sets of 6; odd sets of 6 are swim):
24 x 50 free as follows:
2 @ :55
1 @ :45
2 @ :55
1 @ :40
Check HR after #24, then...
3 x 300 @ 5:00 backstroke as follows-
100 swim back/50 drill (2 times through)
2nd 100 back is always stronger than the 1st 100 back
1:00 rest, check HR
With fins, 4 sets of (1st & 3rd sets are fly; even sets are choice):
4 x 25 @ :35
odds- drill
evens- swim build to FAST
4 x 25 @ :45
1-3: swim FAST
#4- LUNGBUSTER!
No rest between sets.
200 easy drill/kick by 50's after last set. Do an excellent job with your HW tonight & get excited for the meet. Have a great day!
JP, AL, A-T, JW, JL, ZS:
4 sets of:
3 x 150 @ 3:00-
1- 50 swim FAST, 100 drill
2- 100 swim FAST, 50 drill
3- 150 swim all out FAST, except in even rounds, #3 is...
BROKEN 150- 3 x 50 swim FAST @ :10 rest
3 x 100 swim free br 3 @ 1:30 (2nd set @ 1:25; 3rd set @ 1:20; 4th set @ 1:15)
1:00 rest between sets.
After 4th set, finish up with the fin set above (4 sets of 8 total 25's), then 200 drill/kick by 50's
Do an excellent job on your HW tonight, get excited for the meet this weekend. Drylands tomorrow morning, then all easy tomorrow afternoon. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 2 kicks 1 pull breaststroke drill/drill/swim/drill, by 25's
1:00 rest
3 x 200 as follows:
125 @ 2:10- 50 catchup free drill, 75 drill/drill/kick in M-R-S, NO FREE
75 @ 1:20 swim/kick/swim by 25's in M-R-S, NO FREE, desc 1-3 to what you can
After 3rd 200, continue right into...
4 x 50 swim free br 3 @ :50- FAST u-d-k throughout
4 x 25 jungle sprint @ :35- odds free, evens M-R-S, NO FREE
4 x 50 swim/kick by 25's in M-R-S, NO FREE @ :50
4 x 25 @ :35 all in M-R-S (NO FREE) as follows:
odds- jungle sprint
evens- swim build to FAST
1:00 rest, check HR
Jenna, Alexa, Anh-Trang, Joe, Jacob & Zack- skip the 24 x 50, instead go to the "4 sets of:"
Everybody else, with snorkel & buoy (buoy only on even sets of 6; odd sets of 6 are swim):
24 x 50 free as follows:
2 @ :55
1 @ :45
2 @ :55
1 @ :40
Check HR after #24, then...
3 x 300 @ 5:00 backstroke as follows-
100 swim back/50 drill (2 times through)
2nd 100 back is always stronger than the 1st 100 back
1:00 rest, check HR
With fins, 4 sets of (1st & 3rd sets are fly; even sets are choice):
4 x 25 @ :35
odds- drill
evens- swim build to FAST
4 x 25 @ :45
1-3: swim FAST
#4- LUNGBUSTER!
No rest between sets.
200 easy drill/kick by 50's after last set. Do an excellent job with your HW tonight & get excited for the meet. Have a great day!
JP, AL, A-T, JW, JL, ZS:
4 sets of:
3 x 150 @ 3:00-
1- 50 swim FAST, 100 drill
2- 100 swim FAST, 50 drill
3- 150 swim all out FAST, except in even rounds, #3 is...
BROKEN 150- 3 x 50 swim FAST @ :10 rest
3 x 100 swim free br 3 @ 1:30 (2nd set @ 1:25; 3rd set @ 1:20; 4th set @ 1:15)
1:00 rest between sets.
After 4th set, finish up with the fin set above (4 sets of 8 total 25's), then 200 drill/kick by 50's
Do an excellent job on your HW tonight, get excited for the meet this weekend. Drylands tomorrow morning, then all easy tomorrow afternoon. Have a great day!
Tuesday, November 15, 2011
Tuesday, November 15, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is fly kick on side/drill/drill/fly pull with free kick, by 25's
1:00 rest
3 x 100 @ 1:50- 50 fist free br 3, 50 choice drill in M-R-S, NO FREE
2 x 150 swim free br 3/M-R-S by 25's, desc the 50's 1-3 to what you can
9 x 50 kick @ 1:00 desc 1-3's to something juicy- 2nd set of 3 is with a board, make sure I get your times for #'s 3, 6 & 9
1:00 rest, check HR
All 75's kick FAST are with a board...
5 x 50 swim/kick by 25's @ :55- good u-d-k, make interval
1 x 75 kick FAST @ 1:45
4 x 50 swim/kick by 25's @ :50- build each 25 to STRONG
1 x 75 kick FAST @ 1:45
3 x 50 swim/kick @ :45- great effort with FAST u-d-k to make the interval
1 x 75 kick FAST 1:45
4 x 50 swim/kick @ :50- build each 25 to STRONG
1 x 75 kick FAST @ 1:45
5 x 50 swim/kick by 25's @ :55- each 25 is 1/2 FAST 1/2 moderate
1 x 100 kick FAST with boards- get time & check HR
1:00 rest
MYSTERY SET- guess it and you don't have to do it!
The "Mystery Set" was...
6 x 200 kick @ 4:00 as follows-
100 kick moderate/strong on back, right into...
100* kick FAST w/board;
*if your time on the 2nd 100 kick (FAST w/board) is within :01 of your time from the 100 kick FAST w/boards at the end of the kick set above (for ALL 6 x 200's), then your workout is over!
1:00 rest
Finish up with...
PLATINUM-
3 x 450 free with snorkel, descend the 3 x 150 in each 450 to what you can (3rd 150 in each 450 should be a high effort)
odds- pull
#2- swim free
GOLD-
18 x 50 free as follows:
2 @ :55
1 @ :45
2 @ :55
1 @ :40
1st & 3rd set of 6 is pull; middle set of 6 is swim
200 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the meet this weekend. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is fly kick on side/drill/drill/fly pull with free kick, by 25's
1:00 rest
3 x 100 @ 1:50- 50 fist free br 3, 50 choice drill in M-R-S, NO FREE
2 x 150 swim free br 3/M-R-S by 25's, desc the 50's 1-3 to what you can
9 x 50 kick @ 1:00 desc 1-3's to something juicy- 2nd set of 3 is with a board, make sure I get your times for #'s 3, 6 & 9
1:00 rest, check HR
All 75's kick FAST are with a board...
5 x 50 swim/kick by 25's @ :55- good u-d-k, make interval
1 x 75 kick FAST @ 1:45
4 x 50 swim/kick by 25's @ :50- build each 25 to STRONG
1 x 75 kick FAST @ 1:45
3 x 50 swim/kick @ :45- great effort with FAST u-d-k to make the interval
1 x 75 kick FAST 1:45
4 x 50 swim/kick @ :50- build each 25 to STRONG
1 x 75 kick FAST @ 1:45
5 x 50 swim/kick by 25's @ :55- each 25 is 1/2 FAST 1/2 moderate
1 x 100 kick FAST with boards- get time & check HR
1:00 rest
MYSTERY SET- guess it and you don't have to do it!
The "Mystery Set" was...
6 x 200 kick @ 4:00 as follows-
100 kick moderate/strong on back, right into...
100* kick FAST w/board;
*if your time on the 2nd 100 kick (FAST w/board) is within :01 of your time from the 100 kick FAST w/boards at the end of the kick set above (for ALL 6 x 200's), then your workout is over!
1:00 rest
Finish up with...
PLATINUM-
3 x 450 free with snorkel, descend the 3 x 150 in each 450 to what you can (3rd 150 in each 450 should be a high effort)
odds- pull
#2- swim free
GOLD-
18 x 50 free as follows:
2 @ :55
1 @ :45
2 @ :55
1 @ :40
1st & 3rd set of 6 is pull; middle set of 6 is swim
200 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the meet this weekend. Have a great day!
Monday, November 14, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
3 sets of:
1 x 50 drill @ 1:00
1 x 75 kick on back @ 1:15
1 x 50 drill @ 1:00
1 x 100 swim/kick by 50's @ 1:45- desc 1-3 to something juicy
No rest between sets, check HR after 3rd set
4 sets of:
2 x 50 back drill @ 1:00
1 x 100 swim backstroke @ 1:45- desc 1-2 & 3-4 to something FAST
No rest between sets, check HR after each 100 back
6 sets of:
3 x 100 swim free br 3 @ a given interval (likely will be 1:15 for Tommy/Joe & Jacob, 1:20 for Jenna/Alexa & 1:30 for everybody else)
1 x ---- choice, but must be FAST; choose something between 100 & 200 yards long, can be swim, swim/kick, IM, or some combination of those things, but NO DRILLING.
Keep track of your fast times so I can write them down.
With fins, finish up with...
FLY DRILLING
Do an excellent job with your HW tonight, get excited for the meet this weekend. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
3 sets of:
1 x 50 drill @ 1:00
1 x 75 kick on back @ 1:15
1 x 50 drill @ 1:00
1 x 100 swim/kick by 50's @ 1:45- desc 1-3 to something juicy
No rest between sets, check HR after 3rd set
4 sets of:
2 x 50 back drill @ 1:00
1 x 100 swim backstroke @ 1:45- desc 1-2 & 3-4 to something FAST
No rest between sets, check HR after each 100 back
6 sets of:
3 x 100 swim free br 3 @ a given interval (likely will be 1:15 for Tommy/Joe & Jacob, 1:20 for Jenna/Alexa & 1:30 for everybody else)
1 x ---- choice, but must be FAST; choose something between 100 & 200 yards long, can be swim, swim/kick, IM, or some combination of those things, but NO DRILLING.
Keep track of your fast times so I can write them down.
With fins, finish up with...
FLY DRILLING
Do an excellent job with your HW tonight, get excited for the meet this weekend. Have a great day!
Monday, November 14, 2011
Monday, November 14, 2011
SMAC- Bronze I with MG
-Review streamlined pushoffs & underwater dolphin kick prior to starting
-Get kickboards before getting in
8 x 25 @ :10 rest- odds are catchup free drill, evens are breast pull with free kick
Talk about breaststroke kick, review on deck
KICKING-
Start with breaststroke kick, then go to dolphin kick (hands at the bottom of the kickboard on dolphin kick)
Try to get at least 8 x 25 in of GOOD breaststroke kick, then...
Get fins for fly drilling
- "sneak it in" breathing drill
- same drill with full arm stroke
- 3 kicks 1 pull fly
- regular swim fly, breathing every other stroke
Try to get at least the first two drills done.
Everybody do an excellent job with their HW tonight and practice their breaststroke kick infront of the big mirror at home. Have a great day!
SMAC- Bronze I with MG
-Review streamlined pushoffs & underwater dolphin kick prior to starting
-Get kickboards before getting in
8 x 25 @ :10 rest- odds are catchup free drill, evens are breast pull with free kick
Talk about breaststroke kick, review on deck
KICKING-
Start with breaststroke kick, then go to dolphin kick (hands at the bottom of the kickboard on dolphin kick)
Try to get at least 8 x 25 in of GOOD breaststroke kick, then...
Get fins for fly drilling
- "sneak it in" breathing drill
- same drill with full arm stroke
- 3 kicks 1 pull fly
- regular swim fly, breathing every other stroke
Try to get at least the first two drills done.
Everybody do an excellent job with their HW tonight and practice their breaststroke kick infront of the big mirror at home. Have a great day!
Sunday, November 13, 2011
Sunday, November 13, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
4 x 50 @ 1:00- ra2 la2 free drill, breathe on 1st stroke to each side
4 x 50 @ 1:10- 25 2 kicks 1 pull breast drill, 25 choice breast drill
3 sets of:
1 x 75 breaststroke drill @ 1:30- choice/breast pull-free kick/choice, by 25's
2 x 75 swim IM (NO FREE) @ 1:15, descend 1-2
3 x 25 @ :35- 1&3 are kick 1/2 FAST 1/2 easy, #2 is jungle sprint swim in M-R-S
No rest between sets, check HR after 3rd set.
8 x 100 kick on back @ 1:45-
odds FAST
evens negative split
2 x 150 swim free br 3 @ given interval
Check HR...
8 x 100 kick on back-
odds negative split @ 1:45
evens: 2 x 50 kick FAST @ :10 rest, entire 100 @ 2:00
2 x 150 swim free br 3 @ given interval
Check HR...
8 x 100 kick-
odds negative split on back @ 1:45
evens 4 x 25 kick FAST w/boards @ :10 rest, entire 100 @ 2:30
2 x 150 swim free br 3 @ given interval
Check HR...
1:00 rest, get fins
Finish up with...
FLY DRILLING WITH FINS
200 easy before you get out.
Do an excellent job with your HW, make sure you're ready for the week ahead! Drylands tomorrow morning, remember the meet is next weekend. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
4 x 50 @ 1:00- ra2 la2 free drill, breathe on 1st stroke to each side
4 x 50 @ 1:10- 25 2 kicks 1 pull breast drill, 25 choice breast drill
3 sets of:
1 x 75 breaststroke drill @ 1:30- choice/breast pull-free kick/choice, by 25's
2 x 75 swim IM (NO FREE) @ 1:15, descend 1-2
3 x 25 @ :35- 1&3 are kick 1/2 FAST 1/2 easy, #2 is jungle sprint swim in M-R-S
No rest between sets, check HR after 3rd set.
8 x 100 kick on back @ 1:45-
odds FAST
evens negative split
2 x 150 swim free br 3 @ given interval
Check HR...
8 x 100 kick on back-
odds negative split @ 1:45
evens: 2 x 50 kick FAST @ :10 rest, entire 100 @ 2:00
2 x 150 swim free br 3 @ given interval
Check HR...
8 x 100 kick-
odds negative split on back @ 1:45
evens 4 x 25 kick FAST w/boards @ :10 rest, entire 100 @ 2:30
2 x 150 swim free br 3 @ given interval
Check HR...
1:00 rest, get fins
Finish up with...
FLY DRILLING WITH FINS
200 easy before you get out.
Do an excellent job with your HW, make sure you're ready for the week ahead! Drylands tomorrow morning, remember the meet is next weekend. Have a great day!
Friday, November 11, 2011
Friday, November 11, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/2 kicks 1 pull breaststroke, by 25's
1:00 rest
3 x 100 @ 1:45- 50 ra2 la2 free drill, 50 choice kick on back- 5 FAST u-d-k off each wall
4 x 50 @ 1:05- choice breaststroke drill/fly kick on side, by 25's
4 x 50 @ 1:00- fist free drill br 3/choice different breaststroke drill, by 25's
4 x 50 swim/kick free by 25's @ :55
4 x 50 swim breast/free by 25's @ :50
4 x 75 @ 1:30-
50 swim breaststroke, desc this 50 1-4 to something juicy
25 breaststroke drill
8 x 25 @ :40
odds- kick FAST on back
evens- choice drill in M-R-S
1:00 rest, check HR
4 sets of:
2 x 50 drill/swim dps in M-R-S @ 1:00
:30 rest
BROKEN 100 @ 2:00-
75 FAST swim
:10 rest
25 FAST kick
1 x 100 drill/kick by 25's @ 2:00
:30 rest
BROKEN 100 @ 2:00-
75 FAST kick
:10 rest
25 FAST swim
1 x 100 choice drill/swim or drill/kick @ 2:30
No rest between sets, check HR after last 25 swim
Finish up with...
1 x 900- 300 pull free w/snorkel, 300 drill/kick by 50's, 300 swim free w/snorkel
Do an excellent job with your HW this weekend. Enjoy your Friday Afternoon off. Have a great day!
Thursday, November 10, 2011
Thursday, November 10, 2011
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/2 kicks 1 pull breaststroke, by 25's
1:00 rest
6 x 100 @ 1:50-
odds- drill/swim free by 50's
evens- drill/kick NO FREE, by 50's
12 x 25 @ :40- 2 swim then 2 kick on back:
odds- 1/2 FAST 1/2 drill (or kick easy)
evens- build to FAST
1:00 rest, check HR
3 sets of:
2 x 150 as follows-
75 swim IM @ 1:30- about 80%
50 swim FAST @ 1:00- IM order (one set fly, one back, one breast)
25 kick FAST on back @ :40
After 2nd 150...
2 x 100 swim free br 3 @ 1:30, BIG neg split
No rest between sets, check HR after 2nd 100 swim free
After 3rd set, finish up with...
12 x 150 @ 3:00 desc 1-3's to FAST- odd sets swim IM (NO FREE), even sets kick on back choice.
200 easy drill before you get out.
Remember, workout tomorrow is 8-10 a.m., then off tomorrow afternoon. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/2 kicks 1 pull breaststroke, by 25's
1:00 rest
6 x 100 @ 1:50-
odds- drill/swim free by 50's
evens- drill/kick NO FREE, by 50's
12 x 25 @ :40- 2 swim then 2 kick on back:
odds- 1/2 FAST 1/2 drill (or kick easy)
evens- build to FAST
1:00 rest, check HR
3 sets of:
2 x 150 as follows-
75 swim IM @ 1:30- about 80%
50 swim FAST @ 1:00- IM order (one set fly, one back, one breast)
25 kick FAST on back @ :40
After 2nd 150...
2 x 100 swim free br 3 @ 1:30, BIG neg split
No rest between sets, check HR after 2nd 100 swim free
After 3rd set, finish up with...
12 x 150 @ 3:00 desc 1-3's to FAST- odd sets swim IM (NO FREE), even sets kick on back choice.
200 easy drill before you get out.
Remember, workout tomorrow is 8-10 a.m., then off tomorrow afternoon. Have a great day!
Thursday, November 10, 2011
SMAC- Bronze II with Maureen
Get kickboards & review streamlined pushoffs & underwater dolphin kick before getting in.
8 x 25 @ :10 rest-
odds are fist free drill br 3
evens are 1/2 ra 1/2 la backstroke drill- head back, roll hips
Review breaststroke kick on deck with kickboards
25's breaststroke kick w/boards- squeeze feet together at the end of each kick & glide
Try some 25's breast kick on back, drop feet down then whip around & squeeze together at surface
If there is time, go back and work on a couple of breaststroke drills.
If not, finish up with
KICKING RACES
Do an excellent job with your HW tonight & practice your breaststroke kick in front of the big mirror at home. Have a great day!
SMAC- Bronze II with Maureen
Get kickboards & review streamlined pushoffs & underwater dolphin kick before getting in.
8 x 25 @ :10 rest-
odds are fist free drill br 3
evens are 1/2 ra 1/2 la backstroke drill- head back, roll hips
Review breaststroke kick on deck with kickboards
25's breaststroke kick w/boards- squeeze feet together at the end of each kick & glide
Try some 25's breast kick on back, drop feet down then whip around & squeeze together at surface
If there is time, go back and work on a couple of breaststroke drills.
If not, finish up with
KICKING RACES
Do an excellent job with your HW tonight & practice your breaststroke kick in front of the big mirror at home. Have a great day!
Wednesday, November 9, 2011
Wednesday, November 9, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 50 choice
1:00 rest
With fins...
18 x 25 @ :40 as follows:
1-4: breast pull w/free kick
5- fly kick on side
6- LUNGBUSTER
1:00 rest, take off fins
4 sets of:
4 x 75 @ 1:10-
odds are swim free br 3
evens are 50 swim free br 3, 25 swim breaststroke
1 x 300 pull free br 3/5/7 by 50's
:30 rest between sets, check HR after 4th set
Finish up with...
Starts and "fast feeling easy" 25's
200 easy drill before you go. Do an excellent job on your HW tonight and get excited for drylands tomorrow morning. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 50 choice
1:00 rest
With fins...
18 x 25 @ :40 as follows:
1-4: breast pull w/free kick
5- fly kick on side
6- LUNGBUSTER
1:00 rest, take off fins
4 sets of:
4 x 75 @ 1:10-
odds are swim free br 3
evens are 50 swim free br 3, 25 swim breaststroke
1 x 300 pull free br 3/5/7 by 50's
:30 rest between sets, check HR after 4th set
Finish up with...
Starts and "fast feeling easy" 25's
200 easy drill before you go. Do an excellent job on your HW tonight and get excited for drylands tomorrow morning. Have a great day!
Tuesday, November 8, 2011
Tuesday, November 8, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/fly pull w/free kick drill, by 25's
1:00 rest
6 x 125-
2- 50 catchup free drill, 75 drill/drill/kick by 25's NO FREE @ 2:00
1- swim, odd 25's M-R-S, NO FREE, even 25's free br 3, @ 1:50
8 x 50 swim @ :50 as follows:
2- free br 3/NO FREE, by 25's
2- swim IM order by 25's (NO FREE)
1:00 rest, check HR
3 sets of (focus on 5 FAST u-d-k throughout the set):
4 x 50 kick on back @ :55
3 x 100 swim/kick by 25's @ 1:45, desc 1-3 to something juicy
4 x 75 kick FAST @ 1:15 (@ 1:30 in 2nd set, @ 1:45 in 3rd set)
:30 extra rest after each set, then...
1 x 200 swim choice, neg split & descend 1-3 to something smoking FAST
1:00 rest between sets, check HR after each 200
Finish up with...
6 sets of:
2 x 25 choice breaststroke drill @ :40
1 x 50 swim breaststroke mod/FAST by 25's @ 1:00
No rest between sets, 200 easy drill after 6th set.
Do an excellent job with your HW tonight, get excited for Easy Wednesday tomorrow. Remind your parents about Friday's early workout. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/fly pull w/free kick drill, by 25's
1:00 rest
6 x 125-
2- 50 catchup free drill, 75 drill/drill/kick by 25's NO FREE @ 2:00
1- swim, odd 25's M-R-S, NO FREE, even 25's free br 3, @ 1:50
8 x 50 swim @ :50 as follows:
2- free br 3/NO FREE, by 25's
2- swim IM order by 25's (NO FREE)
1:00 rest, check HR
3 sets of (focus on 5 FAST u-d-k throughout the set):
4 x 50 kick on back @ :55
3 x 100 swim/kick by 25's @ 1:45, desc 1-3 to something juicy
4 x 75 kick FAST @ 1:15 (@ 1:30 in 2nd set, @ 1:45 in 3rd set)
:30 extra rest after each set, then...
1 x 200 swim choice, neg split & descend 1-3 to something smoking FAST
1:00 rest between sets, check HR after each 200
Finish up with...
6 sets of:
2 x 25 choice breaststroke drill @ :40
1 x 50 swim breaststroke mod/FAST by 25's @ 1:00
No rest between sets, 200 easy drill after 6th set.
Do an excellent job with your HW tonight, get excited for Easy Wednesday tomorrow. Remind your parents about Friday's early workout. Have a great day!
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