Monday, January 31, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/choice backstroke drill by 25's
1:00 rest
3 x 250 @ :20 rest as follows-
1- odd 50's are kick on back, even 50's are breast pull with free kick
2- odd 50's are swim neg split back, 50 2 kicks 1 pull breast
3- odd 50's are kick on back, even 50's are swim neg split breaststroke
18 x 50 in sets of 3 @ :50 (or :55 for Gold)-
1- swim neg split free br 3
2- swim/kick by 25's choice
3- swim breaststroke, desc 1-3 & 4-6 to something juicy
1:00 rest
PLATINUM-
12 x 150 @ 2:20 swim free br 3- 100 cruise, 50 FAST
4 x 300 kick on back @ 5:45, desc 1-3 to all out; #4 is 50 kick FAST, 25 LUNGBUSTER (4x)
1:00 rest, check HR
With fins, finish up with...
24 x 25 @ :40 - the usual sets of 4
200 easy drill before you get out. Do an excellent job with your HW tonight. Have a great day!
Monday, January 31, 2011
Monday, January 31, 2011
SMAC- Silver
300 swim freestyle
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
4 x 50 @ 1:30- 25 swim free br 3, 25 fist free drill br 3- how close can you get your stroke count on the 25's?
8 x 75 as follows:
2 @ 1:30 (Zack, John, Bekah, etc) or 1:45 (Sarah, McKenna, etc..)- swim free/kick FAST on back/swim free by 25's- br 3 on the free swim!
2 @ 2:00- swim/drill/swim by 25's, all in Main Race Stroke- NO FREE
1 x 400 swim- 100 IM on odd 100's, 100 backstroke with flip turns on even 100's
1:00 rest, check HR for :06
Work on breaststroke pullouts from mid-pool until 6:30 p.m.
Do an excellent job on your HW tonight, eat well & drink lots of water. Have a great day!
SMAC- Silver
300 swim freestyle
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
4 x 50 @ 1:30- 25 swim free br 3, 25 fist free drill br 3- how close can you get your stroke count on the 25's?
8 x 75 as follows:
2 @ 1:30 (Zack, John, Bekah, etc) or 1:45 (Sarah, McKenna, etc..)- swim free/kick FAST on back/swim free by 25's- br 3 on the free swim!
2 @ 2:00- swim/drill/swim by 25's, all in Main Race Stroke- NO FREE
1 x 400 swim- 100 IM on odd 100's, 100 backstroke with flip turns on even 100's
1:00 rest, check HR for :06
Work on breaststroke pullouts from mid-pool until 6:30 p.m.
Do an excellent job on your HW tonight, eat well & drink lots of water. Have a great day!
Sunday, January 30, 2011
Sunday, January 30, 2011
SMAC- Platinum & Gold
Think, "GREAT BREAKOUTS" all day today!
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/kick/swim by 25's
1:00 rest
9 x 75 @ 1:20 as follows (2nd set of 3 @ 1:15; 3rd set of 3 @ 1:10):
1- 50 catchup free, 25 breast kick on back- dolphin kick underwater to 10 yards!
2- 50 choice drill in M-R-S, NO FREE, 25 kick on back w/arms toward the ceiling- 10 yards dolphin kick underwater!
3- swim in M-R-S build to FAST turn/kick- 10 yards underwater dolphin kick!/swim dps in M-R-S
Check HR after #9, then get right into...
1 x 450 as follows:
75 swim free br 3/5/3 by 25's (3/7/3 by 25's the 2nd time through)
75 kick on back- FAST underwater dolphin kick to 10 yards off of each turn!
75 swim in M-R-S, dps for the first time through, then build each 25 to FAST the second time through
15 x 100 swim free br 3 (or 4/2) in sets of 2&1- I will give everybody their intervals
1:00 rest, check HR
MYSTERY KICK SET
6 x 75 @ 1:40 kick- desc 1-3 to all out FAST; #4 is choice drill; #5 is all out FAST again, #6 is 3 x 25 LUNGBUSTER @ 1:00
Get average time from 2 x 75's kick FAST, then...
"Over/Under" set
12 x 75 kick FAST @ 2:30- must be within :01 of average time from 2 x 75 kick FAST, or it doesn't count (towards the 12 x 75) - that's the "over" part...
"UNDER:" go 8 x 75 FASTER than your average from the 2 x 75 kick FAST, and you can get out.
200 easy drill before you get out. Do an excellent job with your HW tonight- make sure you're ready to go for the week ahead. Have a great day!
SMAC- Platinum & Gold
Think, "GREAT BREAKOUTS" all day today!
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/kick/swim by 25's
1:00 rest
9 x 75 @ 1:20 as follows (2nd set of 3 @ 1:15; 3rd set of 3 @ 1:10):
1- 50 catchup free, 25 breast kick on back- dolphin kick underwater to 10 yards!
2- 50 choice drill in M-R-S, NO FREE, 25 kick on back w/arms toward the ceiling- 10 yards dolphin kick underwater!
3- swim in M-R-S build to FAST turn/kick- 10 yards underwater dolphin kick!/swim dps in M-R-S
Check HR after #9, then get right into...
1 x 450 as follows:
75 swim free br 3/5/3 by 25's (3/7/3 by 25's the 2nd time through)
75 kick on back- FAST underwater dolphin kick to 10 yards off of each turn!
75 swim in M-R-S, dps for the first time through, then build each 25 to FAST the second time through
15 x 100 swim free br 3 (or 4/2) in sets of 2&1- I will give everybody their intervals
1:00 rest, check HR
MYSTERY KICK SET
6 x 75 @ 1:40 kick- desc 1-3 to all out FAST; #4 is choice drill; #5 is all out FAST again, #6 is 3 x 25 LUNGBUSTER @ 1:00
Get average time from 2 x 75's kick FAST, then...
"Over/Under" set
12 x 75 kick FAST @ 2:30- must be within :01 of average time from 2 x 75 kick FAST, or it doesn't count (towards the 12 x 75) - that's the "over" part...
"UNDER:" go 8 x 75 FASTER than your average from the 2 x 75 kick FAST, and you can get out.
200 easy drill before you get out. Do an excellent job with your HW tonight- make sure you're ready to go for the week ahead. Have a great day!
Friday, January 28, 2011
Friday, January 28, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/drill in MRS by 25's
1:00 rest
3 sets of:
2 x 25 @ :35 kick on back with FAST dolphin kick to at least 10 yards underwater
1 x 100 @ 1:45 drill/swim by 25's in 4th-best stroke, NO FREE
3 x 50 @ :10 rest in M-R-S, 25 swim dps, 25 drill (#3 is swim build to FAST in 1st set; in 2nd set, #'s 2&3 are swim build to FAST; in 3rd set, all 3 are swim build to FAST)
After 3rd 50...
FAST vertical dolphin kick until everybody is done with the 3 x 50 in M-R-S, then...
4 x 75 @ 1:10 swim free br 3 (or 4/2) with BIG 6 beat kick on 2nd 25
in 2nd set, 4 x 75 are swim free/M-R-S/free by 25's @ 1:10
in 3rd set, 4 x 75 are swim M-R-S/free/M-R-S by 25's @ 1:10
1:00 rest after 3rd set, check HR immediately & OML
6 x 50 @ 1:10- 25 kick on back with breakout at 10 yards, build kick to FAST at turn, then 25 swim dps in M-R-S (descend stroke 1-3 & 4-6)
1:00 rest
PLATINUM-
6 sets of (2 IM, 2 back, 2 free):
3 x 150 swim descend 1-3 to something JUICY @ 3:00
BROKEN 150: 3 x 50 swim FAST @ :10 rest (@ :15 rest in even sets)
100 drill in same stroke as 150's above
1:00 rest between sets
Finish up with...
15 x 50 swim choice with snorkel- 2 @ :50, 1 @ :40
200 easy drill before you get out
GOLD-
6 sets of:
8 x 25 @ :45 jungle sprints (odd sets go to 10 meters, evens go to 15 meters)
BROKEN 100- 50 FAST, then 2 x 25 swim FAST (odd sets @ :10 rest, evens @ :15 rest)
150 drill same stroke as 25's & Broken 100 above
1:00 rest between sets.
Finish up with...
12 x 50 swim @ :55- evens are swim/kick by 25's
200 easy drill before you get out.
Do an excellent job with your HW this weekend, enjoy your time off tomorrow. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/drill in MRS by 25's
1:00 rest
3 sets of:
2 x 25 @ :35 kick on back with FAST dolphin kick to at least 10 yards underwater
1 x 100 @ 1:45 drill/swim by 25's in 4th-best stroke, NO FREE
3 x 50 @ :10 rest in M-R-S, 25 swim dps, 25 drill (#3 is swim build to FAST in 1st set; in 2nd set, #'s 2&3 are swim build to FAST; in 3rd set, all 3 are swim build to FAST)
After 3rd 50...
FAST vertical dolphin kick until everybody is done with the 3 x 50 in M-R-S, then...
4 x 75 @ 1:10 swim free br 3 (or 4/2) with BIG 6 beat kick on 2nd 25
in 2nd set, 4 x 75 are swim free/M-R-S/free by 25's @ 1:10
in 3rd set, 4 x 75 are swim M-R-S/free/M-R-S by 25's @ 1:10
1:00 rest after 3rd set, check HR immediately & OML
6 x 50 @ 1:10- 25 kick on back with breakout at 10 yards, build kick to FAST at turn, then 25 swim dps in M-R-S (descend stroke 1-3 & 4-6)
1:00 rest
PLATINUM-
6 sets of (2 IM, 2 back, 2 free):
3 x 150 swim descend 1-3 to something JUICY @ 3:00
BROKEN 150: 3 x 50 swim FAST @ :10 rest (@ :15 rest in even sets)
100 drill in same stroke as 150's above
1:00 rest between sets
Finish up with...
15 x 50 swim choice with snorkel- 2 @ :50, 1 @ :40
200 easy drill before you get out
GOLD-
6 sets of:
8 x 25 @ :45 jungle sprints (odd sets go to 10 meters, evens go to 15 meters)
BROKEN 100- 50 FAST, then 2 x 25 swim FAST (odd sets @ :10 rest, evens @ :15 rest)
150 drill same stroke as 25's & Broken 100 above
1:00 rest between sets.
Finish up with...
12 x 50 swim @ :55- evens are swim/kick by 25's
200 easy drill before you get out.
Do an excellent job with your HW this weekend, enjoy your time off tomorrow. Have a great day!
Friday, January 28, 2011
SMAC- Silver
300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
12 x 25 @ 1:15 as follows:
2- breaststroke pull free kick- continuous turnover here!
2- choice drill in main race stroke ("M-R-S")
1:00 rest, check HR
3 sets of:
8 x 25 @ 1:00 as follows:
odds- kick FAST on back with FAST underwater dolphin kick past the flags!
evens- swim FAST in M-R-S
1 x 100 kick FAST on back with backstroke flip turns- FAST underwater dolphin kick off of each turn past the flags!
After each set...
1 x 100 swim BIG negative split free br 3/5 by 50's - flip turns & FAST dolphin kick off of each turn here!
1:00 rest after each set, check HR for :06 (then add a "0" to the number you get) after each 100 Free
After 3rd set, finish up with...
3 x 400 @ 1:00 rest as follows:
1- kick on back, with backstroke flip turns & FAST DOLPHIN KICK OFF OF EACH TURN!
2- swim freestyle br 3/5 by 50's with flip turns and FAST DOLPHIN KICK OFF OF EACH TURN!
3- swim backstroke with FLIP TURNS & FAST DOLPHIN KICK OFF OF EACH TURN!
100 easy drill before you get out.
Do an excellent job on your HW this weekend and enjoy your time off. See everybody on Monday- be ready to work! Have a great day!
SMAC- Silver
300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
12 x 25 @ 1:15 as follows:
2- breaststroke pull free kick- continuous turnover here!
2- choice drill in main race stroke ("M-R-S")
1:00 rest, check HR
3 sets of:
8 x 25 @ 1:00 as follows:
odds- kick FAST on back with FAST underwater dolphin kick past the flags!
evens- swim FAST in M-R-S
1 x 100 kick FAST on back with backstroke flip turns- FAST underwater dolphin kick off of each turn past the flags!
After each set...
1 x 100 swim BIG negative split free br 3/5 by 50's - flip turns & FAST dolphin kick off of each turn here!
1:00 rest after each set, check HR for :06 (then add a "0" to the number you get) after each 100 Free
After 3rd set, finish up with...
3 x 400 @ 1:00 rest as follows:
1- kick on back, with backstroke flip turns & FAST DOLPHIN KICK OFF OF EACH TURN!
2- swim freestyle br 3/5 by 50's with flip turns and FAST DOLPHIN KICK OFF OF EACH TURN!
3- swim backstroke with FLIP TURNS & FAST DOLPHIN KICK OFF OF EACH TURN!
100 easy drill before you get out.
Do an excellent job on your HW this weekend and enjoy your time off. See everybody on Monday- be ready to work! Have a great day!
Thursday, January 27, 2011
Thursday, January 27, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/kick build by 25's
1:00 rest
1 x 200- 50 offside breathing free drill, 50 fly kick on side
:15 rest
2 x 200 @ :15 rest- 50 swim mod neg split free br 3/5 by 25's, then 50 choice breaststroke drill
8 x 25 @ :35
odds- breast pull with free kick
evens- kick FAST free on back, go at least 10 yards on the underwater dolphin kick
6 x 50 swim breaststroke, desc 1-3 to what you can @ 1:10
1:00 rest, check HR immediately & OML
4 x 25 kick choice on back @ :35- at least 10 yards underwater of FAST dolphin kick 3 x 50 swim/kick by 25’s @ :50- build the swim to a FAST turn BROKEN 150 KICK: 100/:10 rest/2 x 25 @ :10 rest- add up time
4 x 25 kick choice on back @ :35- at least 10 yards underwater of FAST dolphin kick 3 x 50 swim/kick by 25’s @ :50- build the swim to a FAST turn BROKEN 150 KICK: 75/:10 rest/50/:10 rest/25 – add up time
4 x 25 kick choice on back @ :35- at least 10 yards underwater of FAST dolphin kick 3 x 50 swim/kick by 25’s @ :50- build the swim to a FAST turn BROKEN 150 KICK: 3 x 50 @ :10 rest- add up time 100 easy choice drill
1:00 rest, put on fins...
With fins:
6 x 150 kick @ 2:40 descend 1-3 & 4-6 to something JUICY!
1:00 rest, take off fins
Finish up with (we'll get in as much as we can):
3 x 50 swim free/NO FREE by 25's @ :50 - all same stroke on 2nd 25
1 x 100 swim free br 3 (or 4&2) BIG negative split @ 1:30
3 x 50 swim free/NO FREE by 25's @ :50- diff. stroke than 1st set of 50's, all same stroke on 2nd 25
1 x 150 swim free br 3 with BIG negative split @ 2:30
3 x 50 swim free/NO FREE by 25's @ :50- should be whatever stroke you haven't already done on the 2nd 25
1 x 200 swim free br 3 with BIG negative split @ 3:00
4 x 25 @ 1:00 FAST dolphin kick LUNGBUSTER- if somebody doesn't make it, it doesn't count
1 x 800 pull free w/snorkel & buoys- roll hips evenly, finish stroke
200 easy loosen before you get out.
Wednesday, January 26, 2011
Wednesday, January 26, 2011
SMAC- Silver
300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
16 x 50 kick @ 1:45 as follows-
4 of each stroke, 2 with a board negative split, 2 kick FAST @ back
1:00 rest, get fins
With fins-
FLY DRILLING:
- "blow it out the back"
- sneak attack breathing
- sneak attach breathing with full armstroke
- 3 kicks 1 pull fly
- full stroke swim fly
1:00 rest- take fins off
If we have time...
Breaststroke pullouts from mid-pool
Do an excellent job on your HW tonight, don't take any chances that school will be closed tomorrow. Have a great day!
SMAC- Silver
300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
16 x 50 kick @ 1:45 as follows-
4 of each stroke, 2 with a board negative split, 2 kick FAST @ back
1:00 rest, get fins
With fins-
FLY DRILLING:
- "blow it out the back"
- sneak attack breathing
- sneak attach breathing with full armstroke
- 3 kicks 1 pull fly
- full stroke swim fly
1:00 rest- take fins off
If we have time...
Breaststroke pullouts from mid-pool
Do an excellent job on your HW tonight, don't take any chances that school will be closed tomorrow. Have a great day!
Wednesday, January 26, 2011
SMAC- Platinum & Gold
Not sure how much time we'll have, so let's try to get the kicking in...
600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/kick build by 25's
1:00 rest
1 x 200- 50 offside breathing free drill, 50 fly kick on side
:15 rest
2 x 200 @ :15 rest- 50 swim mod neg split free br 3/5 by 25's, then 50 choice breaststroke drill
8 x 25 @ :35
odds- breast pull with free kick
evens- kick FAST free on back, go at least 10 yards on the underwater dolphin kick
6 x 50 swim breaststroke, desc 1-3 to what you can @ 1:10
1:00 rest, check HR immediately & OML
With boards, where noted:
6 x 25 kick FAST free w/boards @ :40
1 x 150 kick FAST free on back- breakout inside the flags and it doesn't count
:30 rest from last person to finish
6 x 25 kick FAST breaststroke with boards @ :50
1 x 150 kick FAST free on back- breakout inside the flags and it doesn't count
:30 rest from last person to finish
6 x 25 kick FAST fly with boards @ :40
1 x 150 kick FAST free on back- breakout inside the flags and it doesn't count
:30 rest from last person to finish
6 x 25 kick FAST free on back @ :40- breakout past the flags or it doesn't count
1:00 rest, put on fins...
With fins:
6 x 150 kick @ 2:40 descend 1-3 & 4-6 to something JUICY!
1:00 rest, take off fins
Finish up with (we'll get in as much as we can):
3 x 50 swim free/NO FREE by 25's @ :50 - all same stroke on 2nd 25
1 x 100 swim free br 3 (or 4&2) BIG negative split @ 1:30
3 x 50 swim free/NO FREE by 25's @ :50- diff. stroke than 1st set of 50's, all same stroke on 2nd 25
1 x 150 swim free br 3 with BIG negative split @ 2:30
3 x 50 swim free/NO FREE by 25's @ :50- should be whatever stroke you haven't already done on the 2nd 25
1 x 200 swim free br 3 with BIG negative split @ 3:00
4 x 25 @ 1:00 FAST dolphin kick LUNGBUSTER- if somebody doesn't make it, it doesn't count
1 x 800 pull free w/snorkel & buoys- roll hips evenly, finish stroke
200 easy loosen before you get out.
Do an excellent job on your HW tonight- don't take any chances that you won't have school tomorrow. Have a great day!
SMAC- Platinum & Gold
Not sure how much time we'll have, so let's try to get the kicking in...
600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/kick build by 25's
1:00 rest
1 x 200- 50 offside breathing free drill, 50 fly kick on side
:15 rest
2 x 200 @ :15 rest- 50 swim mod neg split free br 3/5 by 25's, then 50 choice breaststroke drill
8 x 25 @ :35
odds- breast pull with free kick
evens- kick FAST free on back, go at least 10 yards on the underwater dolphin kick
6 x 50 swim breaststroke, desc 1-3 to what you can @ 1:10
1:00 rest, check HR immediately & OML
With boards, where noted:
6 x 25 kick FAST free w/boards @ :40
1 x 150 kick FAST free on back- breakout inside the flags and it doesn't count
:30 rest from last person to finish
6 x 25 kick FAST breaststroke with boards @ :50
1 x 150 kick FAST free on back- breakout inside the flags and it doesn't count
:30 rest from last person to finish
6 x 25 kick FAST fly with boards @ :40
1 x 150 kick FAST free on back- breakout inside the flags and it doesn't count
:30 rest from last person to finish
6 x 25 kick FAST free on back @ :40- breakout past the flags or it doesn't count
1:00 rest, put on fins...
With fins:
6 x 150 kick @ 2:40 descend 1-3 & 4-6 to something JUICY!
1:00 rest, take off fins
Finish up with (we'll get in as much as we can):
3 x 50 swim free/NO FREE by 25's @ :50 - all same stroke on 2nd 25
1 x 100 swim free br 3 (or 4&2) BIG negative split @ 1:30
3 x 50 swim free/NO FREE by 25's @ :50- diff. stroke than 1st set of 50's, all same stroke on 2nd 25
1 x 150 swim free br 3 with BIG negative split @ 2:30
3 x 50 swim free/NO FREE by 25's @ :50- should be whatever stroke you haven't already done on the 2nd 25
1 x 200 swim free br 3 with BIG negative split @ 3:00
4 x 25 @ 1:00 FAST dolphin kick LUNGBUSTER- if somebody doesn't make it, it doesn't count
1 x 800 pull free w/snorkel & buoys- roll hips evenly, finish stroke
200 easy loosen before you get out.
Do an excellent job on your HW tonight- don't take any chances that you won't have school tomorrow. Have a great day!
Wednesday, January 26, 2011
SMAC- Silver
300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
TALK ABOUT THE MEET-
4 x 25 kick FAST free with boards @ 1:00
1 x 50 kick FAST on back - different kick in each set - @ 2:00
1 x 100 swim negative split free br 3 - use your legs to get you going on the 2nd 50!
1:00 rest between sets.
Remember what we talked about today. Taking responsibility in any area of your life will result in great success! Do an excellent job on your HW tonight, be focused and ready to go tomorrow. Have a great day!
SMAC- Silver
300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
TALK ABOUT THE MEET-
- Too many DQ's;
- Review warmup- it's the same each day;
- Concentration in workout needs to be WAY BETTER;
- Invest in your swimming, rewards will be GREAT (ie, think personal growth, HIGH ACHIEVEMENT in competitive swimming, COLLEGE SWIMMING SCHOLARSHIP);
- Focus on doing things correctly, not haphazardly;
- Never mistake motion for action!
4 x 25 kick FAST free with boards @ 1:00
1 x 50 kick FAST on back - different kick in each set - @ 2:00
1 x 100 swim negative split free br 3 - use your legs to get you going on the 2nd 50!
1:00 rest between sets.
Remember what we talked about today. Taking responsibility in any area of your life will result in great success! Do an excellent job on your HW tonight, be focused and ready to go tomorrow. Have a great day!
Tuesday, January 25, 2011
Tuesday, January 25, 2011
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/breast pull with free kick by 25's
1:00 rest
Quick talk about the meet, things I saw:
- Turns
- breakouts (fins or no fins??)
- pull the trigger with your kick, meaning...
- more explosive kicking
With fins, 4 sets of:
3 x 50 drill @ 1:00 (odd sets free, even sets in MRS)
4 x 25 kick FAST on back @ :35
Take fins off for last part of each set...
1 x 150 (same stroke as 50's drill)- 25 swim build to FAST, 25 drill
:30 rest between sets, no more than that; check HR
With boards on FAST 50, 6 sets of:
3 x 50 kick choice on back @ :55 (1:05)
1 x 50 kick FAST with board @ :45
1 x 100 swim STRONG negative split free br 3 (can go back in even rounds)
:30 rest between sets, check HR
After 6th set...
3 x 250 kick descend 1-3 to what you can @ 5:00- #3 should be smoking FAST
With snorkel...
1 x 600 pull free- finish your stroke on both sides, rotate hips evenly
Finish up with...
16 x 25**- get out sprints @ :40- (:20 extra rest at the end of each set of 4)
**- FAST vertical dolphin kick at the wall after each 25
200 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the last few weeks of the SCY season. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/breast pull with free kick by 25's
1:00 rest
Quick talk about the meet, things I saw:
- Turns
- breakouts (fins or no fins??)
- pull the trigger with your kick, meaning...
- more explosive kicking
With fins, 4 sets of:
3 x 50 drill @ 1:00 (odd sets free, even sets in MRS)
4 x 25 kick FAST on back @ :35
Take fins off for last part of each set...
1 x 150 (same stroke as 50's drill)- 25 swim build to FAST, 25 drill
:30 rest between sets, no more than that; check HR
With boards on FAST 50, 6 sets of:
3 x 50 kick choice on back @ :55 (1:05)
1 x 50 kick FAST with board @ :45
1 x 100 swim STRONG negative split free br 3 (can go back in even rounds)
:30 rest between sets, check HR
After 6th set...
3 x 250 kick descend 1-3 to what you can @ 5:00- #3 should be smoking FAST
With snorkel...
1 x 600 pull free- finish your stroke on both sides, rotate hips evenly
Finish up with...
16 x 25**- get out sprints @ :40- (:20 extra rest at the end of each set of 4)
**- FAST vertical dolphin kick at the wall after each 25
200 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the last few weeks of the SCY season. Have a great day!
Tuesday, January 25, 2011
SMAC- Platinum
Great job at the meet!
600 swim freestyle
400 reverse IM- each 100 is 25 drill, 25 kick, then 50 choice backstroke drill- different drill on last two 100's
1:00 rest
With fins, 3 sets of:
3 x 50 @ 1:00 choice drill (back in odd sets, free in 2nd set)
4 x 25 @ :35 kick FAST on back- dolphin kick off the wall until at least 10 yards
Take off fins for the last part of each set...
1 x 450 swim:
- all back in 1st set;
- all free in 2nd set- br 3 on the 1st & 3rd 150's, br 4&2 on the middle 150
- in 3rd set, go 3 sets of:
2 x 50 swim/kick back @ :50
1 x 50 swim free @ :40
2 x 50 swim/kick free @ :50
1 x 50 swim back @ :40
:30 rest after each set, check HR
After 3rd set..., get HR immediately & OML
1:00 rest
3 sets of:
2 x 100 @ 1:45- 25 swim build to FAST turn, 25 drill
1 x 125 swim free br 3 @ 1:35
2 x 100 @ 1:45- as above
1 x 125 swim free br 3 @ 1:35
1 x 600 swim backstroke- your choice: neg split by 300's or 150's, or 3 x 250 swim desc 1-3 @ :20 rest to something juicy (or, one of each, with the 3 x 250 swim desc in the 3rd set)
Check HR after each set; only :30 rest between sets.
Finish up with...
24 x 50 kick as follows:
3- kick choice on back @ :55
1- kick FAST choice (on back or with board) @ :45
3- kick choice on back @ :50
1- kick FAST choice @ :45
:30 rest between sets of 8
200 easy drill after last 50 kick
Do an excellent job with your HW tonight, get excited for the last few weeks of the SCY season. Have a great day!
SMAC- Platinum
Great job at the meet!
600 swim freestyle
400 reverse IM- each 100 is 25 drill, 25 kick, then 50 choice backstroke drill- different drill on last two 100's
1:00 rest
With fins, 3 sets of:
3 x 50 @ 1:00 choice drill (back in odd sets, free in 2nd set)
4 x 25 @ :35 kick FAST on back- dolphin kick off the wall until at least 10 yards
Take off fins for the last part of each set...
1 x 450 swim:
- all back in 1st set;
- all free in 2nd set- br 3 on the 1st & 3rd 150's, br 4&2 on the middle 150
- in 3rd set, go 3 sets of:
2 x 50 swim/kick back @ :50
1 x 50 swim free @ :40
2 x 50 swim/kick free @ :50
1 x 50 swim back @ :40
:30 rest after each set, check HR
After 3rd set..., get HR immediately & OML
1:00 rest
3 sets of:
2 x 100 @ 1:45- 25 swim build to FAST turn, 25 drill
1 x 125 swim free br 3 @ 1:35
2 x 100 @ 1:45- as above
1 x 125 swim free br 3 @ 1:35
1 x 600 swim backstroke- your choice: neg split by 300's or 150's, or 3 x 250 swim desc 1-3 @ :20 rest to something juicy (or, one of each, with the 3 x 250 swim desc in the 3rd set)
Check HR after each set; only :30 rest between sets.
Finish up with...
24 x 50 kick as follows:
3- kick choice on back @ :55
1- kick FAST choice (on back or with board) @ :45
3- kick choice on back @ :50
1- kick FAST choice @ :45
:30 rest between sets of 8
200 easy drill after last 50 kick
Do an excellent job with your HW tonight, get excited for the last few weeks of the SCY season. Have a great day!
Friday, January 21, 2011
Friday, January 21, 2011
SMAC- Gold
Not a hard stroke today, if something hurts, don't do it
NO SENIOR WORKOUT ON SUNDAY, as I will be at the meet! Regular workout on Monday afternoon!
400 swim easy freestyle
400 reverse IM- each 100 is drill/swim/drill/breast kick on back by 25's
1:00 rest
8 x 75 @ :15 rest as follows:
1&2: 50 fist free br 3, 25 fly kick on side
3&4: drill/swim/drill by 25's in MRS, NO FREE (Maggie, Eric & Daryl can go free)
1 x 600 as follows:
50 swim dps free- take one less stroke on 2nd 25
50 swim dps in MRS, NO FREE- again, one less stroke on 2nd 25
50 kick - FAST underwater dolphin kick off of each wall to the breakout, then easy kick choice on back
1:00 rest, check HR
12 x 50 swim easy free br 3 (or 4/2 for Maggie, Eric & Daryl) @ :55
1:00 rest
16 x 25 @ :45 as follows
1- jungle sprint
2- all drill
3- swim build to FAST
4- all drill
200 easy drill before you get out = 3200 scy
Eat well tonight, drink lots of water & get excited for the meet! Be sure to bring your school books so you can do HW between events. Remember, the warmup tomorrow is at 11:30 a.m., the meet starts at 12:30 p.m. Good luck to Jacob & anybody else taking the SAT tomorrow morning- do a good job! Have a great day!
SMAC- Gold
Not a hard stroke today, if something hurts, don't do it
NO SENIOR WORKOUT ON SUNDAY, as I will be at the meet! Regular workout on Monday afternoon!
400 swim easy freestyle
400 reverse IM- each 100 is drill/swim/drill/breast kick on back by 25's
1:00 rest
8 x 75 @ :15 rest as follows:
1&2: 50 fist free br 3, 25 fly kick on side
3&4: drill/swim/drill by 25's in MRS, NO FREE (Maggie, Eric & Daryl can go free)
1 x 600 as follows:
50 swim dps free- take one less stroke on 2nd 25
50 swim dps in MRS, NO FREE- again, one less stroke on 2nd 25
50 kick - FAST underwater dolphin kick off of each wall to the breakout, then easy kick choice on back
1:00 rest, check HR
12 x 50 swim easy free br 3 (or 4/2 for Maggie, Eric & Daryl) @ :55
1:00 rest
16 x 25 @ :45 as follows
1- jungle sprint
2- all drill
3- swim build to FAST
4- all drill
200 easy drill before you get out = 3200 scy
Eat well tonight, drink lots of water & get excited for the meet! Be sure to bring your school books so you can do HW between events. Remember, the warmup tomorrow is at 11:30 a.m., the meet starts at 12:30 p.m. Good luck to Jacob & anybody else taking the SAT tomorrow morning- do a good job! Have a great day!
Friday, January 21, 2011
SMAC- Silver
Concentrate on GREAT turns today!
300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
4 x 150 @ 3:30 as follows:
#1- 50 fist free drill br 3, 100 kick on back with FAST underwater dolphin kick when you push off
#2- 50 swim neg split free br 3, 50 kick on back with FAST underwater dolphin kick when you push off the wall, 50 breast pull with free kick
#3- 100 swim neg split free br 3, 50 drill/swim breaststroke by 25's
#4- swim neg split free br 3 with FAST underwater dolphin kick when you pushn off of each turn
1:00 rest, check HR for :06
12 x 50 @ 1:10 as follows, in sets of 3:
1&2- swim free br 3 with PERFECT flip turn & streamlined pushoff
3- swim free/NO FREE by 25's- same great turn here, whether it's free to back, or free to breast or free to fly
1:00 rest, check HR again
From mid-pool:
Work on breaststroke pullouts-
-remember, they're "as easy as 1-2-3;"
- one big pull & one big kick underwater;
- head stays down until your hands pass under your face as they go towards the surface of the water
- everybody does at least 6 turns with breaststroke pullouts
100 easy drill before you get out.
Eat well tonight & get excited for the meet! Remember to bring your school books so you can do HW between events. Have a great day!
SMAC- Silver
Concentrate on GREAT turns today!
300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
4 x 150 @ 3:30 as follows:
#1- 50 fist free drill br 3, 100 kick on back with FAST underwater dolphin kick when you push off
#2- 50 swim neg split free br 3, 50 kick on back with FAST underwater dolphin kick when you push off the wall, 50 breast pull with free kick
#3- 100 swim neg split free br 3, 50 drill/swim breaststroke by 25's
#4- swim neg split free br 3 with FAST underwater dolphin kick when you pushn off of each turn
1:00 rest, check HR for :06
12 x 50 @ 1:10 as follows, in sets of 3:
1&2- swim free br 3 with PERFECT flip turn & streamlined pushoff
3- swim free/NO FREE by 25's- same great turn here, whether it's free to back, or free to breast or free to fly
1:00 rest, check HR again
From mid-pool:
Work on breaststroke pullouts-
-remember, they're "as easy as 1-2-3;"
- one big pull & one big kick underwater;
- head stays down until your hands pass under your face as they go towards the surface of the water
- everybody does at least 6 turns with breaststroke pullouts
100 easy drill before you get out.
Eat well tonight & get excited for the meet! Remember to bring your school books so you can do HW between events. Have a great day!
Thursday, January 20, 2011
Thursday, January 20, 2011
SMAC- Platinum (and anybody racing on Friday at the meet)
600 swim freestyle
400 reverse IM drill - each 10 is drill/drill/swim/choice breaststroke drill by 25's
1:00 rest
3 x 200 @ :20 rest- 50 offside breathing free drill, 50 choice drill in MRS, NO FREE
12 x 75 as follows (2 sets of 6):
2- 25 choice kick on back or side, 50 drill in MRS @ 1:30
2- swim free br 3 @ 1:10
2- 25 swim dps in MRS, 25 drill in MRS, :10 rest, 25 swim in MRS build to FAST finish, @ 1:45
1:00 rest, check HR
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
1:00 rest after #18, check HR immediately & OML
With fins, finish up with...
24 x 25 @ :45- the usual sets of 4.
200 easy drill after last 25 = 4200 scy.
Do an excellent job with your HW tonight & get excited for the meet. See you at the pool by 4:30 p.m. Have a great day!
SMAC- Platinum (and anybody racing on Friday at the meet)
600 swim freestyle
400 reverse IM drill - each 10 is drill/drill/swim/choice breaststroke drill by 25's
1:00 rest
3 x 200 @ :20 rest- 50 offside breathing free drill, 50 choice drill in MRS, NO FREE
12 x 75 as follows (2 sets of 6):
2- 25 choice kick on back or side, 50 drill in MRS @ 1:30
2- swim free br 3 @ 1:10
2- 25 swim dps in MRS, 25 drill in MRS, :10 rest, 25 swim in MRS build to FAST finish, @ 1:45
1:00 rest, check HR
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
1:00 rest after #18, check HR immediately & OML
With fins, finish up with...
24 x 25 @ :45- the usual sets of 4.
200 easy drill after last 25 = 4200 scy.
Do an excellent job with your HW tonight & get excited for the meet. See you at the pool by 4:30 p.m. Have a great day!
Thursday, January 20, 2011
SMAC- Silver
300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 100 is drill/kick on back by 25's
1:00 rest
6 x 100 @ 3:00 as follows:
odds- 25 ra2 la2 free, 25 breast pull w/free kick- continuous turnover on the breaststroke drill
evens- kick on back with FAST underwater dolphin kick off of every wall!
1:00 rest after #6, check HR
From mid-pool...
Work on turns for the meet:
Flip turns- 4 free to back, then 4 free to free
Breaststroke- two hand touch open turn with a "restaurant quality" breakout (remember, breakouts are "as easy as 1-2-3"
Backstroke- get stroke count from the flags to the wall (they should be swimming FAST when they get their stroke count), then regular backstroke flip turn (remember, turning action must be "continuous")
After everybody goes at least 8 free turns (as above) and 6 breakouts & 8 back turns, if there is time...
With fins:
12 x 25 @ 1:15
odds- choice of drill
evens- swim FAST - same stroke as 25 drill, can switch strokes after every 4th 25
Reminder: anybody swimming in the meet, check with me to make sure I gave them their events & warmup times. Have a great day!
SMAC- Silver
300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 100 is drill/kick on back by 25's
1:00 rest
6 x 100 @ 3:00 as follows:
odds- 25 ra2 la2 free, 25 breast pull w/free kick- continuous turnover on the breaststroke drill
evens- kick on back with FAST underwater dolphin kick off of every wall!
1:00 rest after #6, check HR
From mid-pool...
Work on turns for the meet:
Flip turns- 4 free to back, then 4 free to free
Breaststroke- two hand touch open turn with a "restaurant quality" breakout (remember, breakouts are "as easy as 1-2-3"
Backstroke- get stroke count from the flags to the wall (they should be swimming FAST when they get their stroke count), then regular backstroke flip turn (remember, turning action must be "continuous")
After everybody goes at least 8 free turns (as above) and 6 breakouts & 8 back turns, if there is time...
With fins:
12 x 25 @ 1:15
odds- choice of drill
evens- swim FAST - same stroke as 25 drill, can switch strokes after every 4th 25
Reminder: anybody swimming in the meet, check with me to make sure I gave them their events & warmup times. Have a great day!
Thursday Morning, January 20, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is skulling/kick/drill/swim by 25's
1:00 rest
2 x 100 @ 1:45- drill/swim freestyle by 25's
6 x 25 @ :40 kick- odds are jungle sprints, evens are build to FAST
3 x 100 @ 1:45- 50 swim free br 3 with moderate negative split, 50 drill/swim by 25's NO FREE
6 x 25 @ :40 as above, only swimming, not kicking
1 x 200 swim/kick by 50's, each 50 is STRONG negative split - 2nd 100 is NO FREE
1:00 rest, check HR immediately & OML
SPEEDSET- Jenna, 2 sets; Gold- all four sets
1:00 rest
Platinum-
Finish up with...
3 x 400 @ :20 rest- #1&2 are pull (different equipment on #2); #3 is drill/kick by 50's
That's all; tonight will be all easy drilling & some light kicking, then a fin set.
Gold-
After 4th round of the Speedset, warmdown with...
1 x 400 drill/kick by 50's
Do an excellent job in school today, get excited for the meet. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is skulling/kick/drill/swim by 25's
1:00 rest
2 x 100 @ 1:45- drill/swim freestyle by 25's
6 x 25 @ :40 kick- odds are jungle sprints, evens are build to FAST
3 x 100 @ 1:45- 50 swim free br 3 with moderate negative split, 50 drill/swim by 25's NO FREE
6 x 25 @ :40 as above, only swimming, not kicking
1 x 200 swim/kick by 50's, each 50 is STRONG negative split - 2nd 100 is NO FREE
1:00 rest, check HR immediately & OML
SPEEDSET- Jenna, 2 sets; Gold- all four sets
1:00 rest
Platinum-
Finish up with...
3 x 400 @ :20 rest- #1&2 are pull (different equipment on #2); #3 is drill/kick by 50's
That's all; tonight will be all easy drilling & some light kicking, then a fin set.
Gold-
After 4th round of the Speedset, warmdown with...
1 x 400 drill/kick by 50's
Do an excellent job in school today, get excited for the meet. Have a great day!
Wednesday, January 19, 2011
Wednesday, January 19, 2011
SMAC- Gold
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 catchup free drill, 50 choice drill in MRS (NO FREE)
evens- 50 swim, 50 kick- #2 is free, others are all in MRS, desc 1-3 to what you can
1:00 rest, check HR; then continue right into...
3 sets of:
4 x 75 @ 1:15- 50 swim, 25 kick on back (1st set free, 2nd set MRS, 3rd set IM by 25's)
1 x 350- 200 swim free br 3 w/STRONG neg split, then 150 kick FAST/moderate/FAST by 50's
:30 rest between sets, start as a group if you can
After 3rd set...
1 x 800 pull w/snorkel, or br 3/5/7/9 by 50's
1:00 rest
With fins, finish up with...
24 x 25 @ :45 in sets of 8 as follows-
1-3 kick FAST choice- can be with board
4- LUNGBUSTER
5-7 fly- drill/build/FAST by 25's
8- LUNGBUSTER
No rest between sets of 8
200 easy drill after #24
Do an excellent job on your HW tonight, get excited for the meet. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
8 x 100 @ 1:45 as follows:
odds- 50 catchup free drill, 50 choice drill in MRS (NO FREE)
evens- 50 swim, 50 kick- #2 is free, others are all in MRS, desc 1-3 to what you can
1:00 rest, check HR; then continue right into...
3 sets of:
4 x 75 @ 1:15- 50 swim, 25 kick on back (1st set free, 2nd set MRS, 3rd set IM by 25's)
1 x 350- 200 swim free br 3 w/STRONG neg split, then 150 kick FAST/moderate/FAST by 50's
:30 rest between sets, start as a group if you can
After 3rd set...
1 x 800 pull w/snorkel, or br 3/5/7/9 by 50's
1:00 rest
With fins, finish up with...
24 x 25 @ :45 in sets of 8 as follows-
1-3 kick FAST choice- can be with board
4- LUNGBUSTER
5-7 fly- drill/build/FAST by 25's
8- LUNGBUSTER
No rest between sets of 8
200 easy drill after #24
Do an excellent job on your HW tonight, get excited for the meet. Have a great day!
Wednesday, January 19, 2011
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
4 x 75 @ 1:20 as follows:
odds- 50 ra2 la2 free drill, 25 fly kick on side
evens- 50 choice backstroke drill, then 25 kick free head out
4 x 75 @ 1:10 as follows:
odds- swim free br 3, big 6 beat kick on 2nd 25
evens- swim back/free/back by 25's- good underwater dolphin kick here!
1 x 450 as follows:
100 swim- 25 dps (count strokes)/25 swim build to FAST- same stroke count as first 25
50 kick easy/FAST - different kick for each 50
1:00 rest, check HR immediately & OML
12 sets of:
1 x 100 swim free br 3 @ 1:20
1 x 50 swim at 200 Goal Pace @ :50
1 x 50 swim FASTER than 200 Goal Pace @ :50
1 x 50 drill @ 1:30 (can go 1 x 100 drill @ 2:30 after 4th & 8th sets)
After 12th set, check HR, then get right into...
1 x 400 as follows:
odd 100's- drill/kick by 25's
even 100's- drill/swim dps by 25's
1:00 rest, check HR again
With fins, finish up with...
18 x 25 @ :40 as follows:
1- jungle sprint
2- swim build to all out FAST by 15 meters
3- all drill
200 easy drill before you get out.
Do an excellent job on your HW tonight, get to sleep as early as you can. Make sure you're drinking plenty of water leading up to the meet! Speedset tomorrow morning, then all easy tomorrow night. Have a great day!
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
4 x 75 @ 1:20 as follows:
odds- 50 ra2 la2 free drill, 25 fly kick on side
evens- 50 choice backstroke drill, then 25 kick free head out
4 x 75 @ 1:10 as follows:
odds- swim free br 3, big 6 beat kick on 2nd 25
evens- swim back/free/back by 25's- good underwater dolphin kick here!
1 x 450 as follows:
100 swim- 25 dps (count strokes)/25 swim build to FAST- same stroke count as first 25
50 kick easy/FAST - different kick for each 50
1:00 rest, check HR immediately & OML
12 sets of:
1 x 100 swim free br 3 @ 1:20
1 x 50 swim at 200 Goal Pace @ :50
1 x 50 swim FASTER than 200 Goal Pace @ :50
1 x 50 drill @ 1:30 (can go 1 x 100 drill @ 2:30 after 4th & 8th sets)
After 12th set, check HR, then get right into...
1 x 400 as follows:
odd 100's- drill/kick by 25's
even 100's- drill/swim dps by 25's
1:00 rest, check HR again
With fins, finish up with...
18 x 25 @ :40 as follows:
1- jungle sprint
2- swim build to all out FAST by 15 meters
3- all drill
200 easy drill before you get out.
Do an excellent job on your HW tonight, get to sleep as early as you can. Make sure you're drinking plenty of water leading up to the meet! Speedset tomorrow morning, then all easy tomorrow night. Have a great day!
Wednesday, January 19, 2011
SMAC- Silver
Nice job yesterday! Get fins before you start warmup.
300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
3 sets of:
4 x 25 @ 1:00 kick FAST free with boards
1 x 150 swim negative split free br 3 @ 3:00
3 x 50 @ 1:30 kick on back desc 1-3 to all out FAST- great underwater dolphin kick off every wall!
No rest between sets. Check HR for :06 after 3rd set...
From the middle of the pool:
BREASTSTROKE PULLOUTS-
- remember, "as easy as 1-2-3;"
- 1 big pull & 1 big kick while you're underwater;
- head stays down until your hands pass underneath your face as they go to the surface of the water
- everybody does at least 6 pullouts
1:00 rest, put fins on
With fins:
FLY DRILLING:
- "blow it out the back;"
- "sneak attack" breathing drill;
- sneak attack breathing drill with full armstroke when breathing;
- regular butterfly swim
If there is time...
9 x 50 @ 1:30
1- swim free br 3, 2nd 25 is FAST
2- drill/swim fly by 25's- build the 2nd 25 (swim) to FAST
3- swim fly FAST/kick on back with arms toward ceiling - by 25's
take off fins
100 easy drill before you get out.
Do an excellent job on your HW tonight, get excited for the meet. Remember to give the handout of events & warmup times to your parents. Have a great day!
SMAC- Silver
Nice job yesterday! Get fins before you start warmup.
300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
3 sets of:
4 x 25 @ 1:00 kick FAST free with boards
1 x 150 swim negative split free br 3 @ 3:00
3 x 50 @ 1:30 kick on back desc 1-3 to all out FAST- great underwater dolphin kick off every wall!
No rest between sets. Check HR for :06 after 3rd set...
From the middle of the pool:
BREASTSTROKE PULLOUTS-
- remember, "as easy as 1-2-3;"
- 1 big pull & 1 big kick while you're underwater;
- head stays down until your hands pass underneath your face as they go to the surface of the water
- everybody does at least 6 pullouts
1:00 rest, put fins on
With fins:
FLY DRILLING:
- "blow it out the back;"
- "sneak attack" breathing drill;
- sneak attack breathing drill with full armstroke when breathing;
- regular butterfly swim
If there is time...
9 x 50 @ 1:30
1- swim free br 3, 2nd 25 is FAST
2- drill/swim fly by 25's- build the 2nd 25 (swim) to FAST
3- swim fly FAST/kick on back with arms toward ceiling - by 25's
take off fins
100 easy drill before you get out.
Do an excellent job on your HW tonight, get excited for the meet. Remember to give the handout of events & warmup times to your parents. Have a great day!
Tuesday, January 18, 2011
Tuesday, January 18, 2011
SMAC- Silver
300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
4 x 50 @ 1:30- 25 swim free (count strokes) br 3, 25 fist free drill br 3 (count strokes)- how close can you get the two numbers?
4 x 75 @ 2:00- 25 choice free drill, 25 swim free build kick, 25 kick FAST free on back
4 x 75 @ 2:00- 50 swim negative split free br 3, 25 choice drill NO FREE
4 x 75 @ 2:00- 50 drill/swim by 25's NO FREE, 25 choice kick on back FAST
1:00 rest, check HR
1 x 400 swim/kick by 50's- the 50's swim are IM order by 25's, the 50's kick are easy/FAST by 25's - make sure you check the clock when you push off & when you finish so you can GET YOUR TIME
1:00 rest, check HR again
With fins...
FLY DRILLING
100 easy drill before your get out.
Do an excellent job with your HW tonight and get excited for the meet. Have a great day!
SMAC- Silver
300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
4 x 50 @ 1:30- 25 swim free (count strokes) br 3, 25 fist free drill br 3 (count strokes)- how close can you get the two numbers?
4 x 75 @ 2:00- 25 choice free drill, 25 swim free build kick, 25 kick FAST free on back
4 x 75 @ 2:00- 50 swim negative split free br 3, 25 choice drill NO FREE
4 x 75 @ 2:00- 50 drill/swim by 25's NO FREE, 25 choice kick on back FAST
1:00 rest, check HR
1 x 400 swim/kick by 50's- the 50's swim are IM order by 25's, the 50's kick are easy/FAST by 25's - make sure you check the clock when you push off & when you finish so you can GET YOUR TIME
1:00 rest, check HR again
With fins...
FLY DRILLING
100 easy drill before your get out.
Do an excellent job with your HW tonight and get excited for the meet. Have a great day!
Tuesday, January 18, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/swim/kick by 25's
1:00 rest
4 x 50 @ 1:00- 25 swim free br 3, 25 fist drill br 3- take one less stroke on 2nd 25
12 x 100 as follows:
1- 50 catchup free with overkick, 50 kick/swim breast or fly (by 25's) @ 1:45
2- 25 drill, 25 swim dps in the same stroke you did on 2nd 50 above @ 1:45
3- swim/kick by 50's in same stroke as above @ 1:45, desc 1-3 to something juicy
4- swim strong neg split free br3 @ 1:30
No rest between sets of 4; check HR after #12 immediately & OML
With fins...
12 x 150 swim desc 1-3 to all out smoking FAST @ 2:40 (last 3 are kick)
1:00 rest
Platinum-
4 x 400 swim free br 3 @ 5:45
12 x 125 as follows:
1- swim free br 3 @ 1:45
2- swim free br 3, last 50 is backstroke @ 1:45
3- swim free br 3 @ 1:35
Check HR after #12
1 x 400 kick choice by 50's
200 rest
1 x 400 drill/swim dps by 50's
You're done!
Gold-
6 sets of (add 2 x 50 to each set):
2 x 75 swim free br 3 @ 1:10 - or last 25 backstroke, your choice
2 x 50 swim @ :50-
odd- swim free/NO FREE by 25's
even- swim/kick NO FREE
No rest between sets, check HR after last set
1 x 400 drill/kick by 50's & you're done
Do an excellent job with your HW tonight, get excited for the meet. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/swim/kick by 25's
1:00 rest
4 x 50 @ 1:00- 25 swim free br 3, 25 fist drill br 3- take one less stroke on 2nd 25
12 x 100 as follows:
1- 50 catchup free with overkick, 50 kick/swim breast or fly (by 25's) @ 1:45
2- 25 drill, 25 swim dps in the same stroke you did on 2nd 50 above @ 1:45
3- swim/kick by 50's in same stroke as above @ 1:45, desc 1-3 to something juicy
4- swim strong neg split free br3 @ 1:30
No rest between sets of 4; check HR after #12 immediately & OML
With fins...
12 x 150 swim desc 1-3 to all out smoking FAST @ 2:40 (last 3 are kick)
1:00 rest
Platinum-
4 x 400 swim free br 3 @ 5:45
12 x 125 as follows:
1- swim free br 3 @ 1:45
2- swim free br 3, last 50 is backstroke @ 1:45
3- swim free br 3 @ 1:35
Check HR after #12
1 x 400 kick choice by 50's
200 rest
1 x 400 drill/swim dps by 50's
You're done!
Gold-
6 sets of (add 2 x 50 to each set):
2 x 75 swim free br 3 @ 1:10 - or last 25 backstroke, your choice
2 x 50 swim @ :50-
odd- swim free/NO FREE by 25's
even- swim/kick NO FREE
No rest between sets, check HR after last set
1 x 400 drill/kick by 50's & you're done
Do an excellent job with your HW tonight, get excited for the meet. Have a great day!
Monday, January 17, 2011
Monday, January 17, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 6 kicks 1 stroke back, 25 fly kick on side
1:00 rest
4 x 50 @ 1:00- ra2 la2 free
4 x 50 kick @ :55- good dolphin kick off the wall
1 x 150 kick negative split @ 2:45
3 x 100 @ 1:45- 50 swim free br 3, 50 2 kicks 1 pull breaststroke
4 x 50 kick @ :55- good dolphin kick off the wall
1 x 150 kick negative split @ 2:45
4 x 75 @ 1:20- 25 fly pull w/free kick, 25 double arm backstroke drill
4 x 50 kick @ :55 w/boards
1 x 150 kick negative split on back @ 2:45
3 x 200 @ 3:30- 50 mod neg split free br 3/5 by 25's, 50 drill/swim by 25's in 4th best stroke
4 x 50 kick on back @ :55
1 x 150 kick mod neg split
1:00 rest- get snorkel
9 x 100 swim free w/snorkel - 2 @ 1:35, 1 @ 1:20 (Gold: 2 @ 1:45, 1 @ 1:30)
4 x 50 kick @ :55
1 x 150 kick mod neg split
1:00 rest, check HR
With fins, finish up with...
24 x 25 @ :45- the usual
200 easy drill before you get out. Make sure you're ready for the week ahead at school. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 6 kicks 1 stroke back, 25 fly kick on side
1:00 rest
4 x 50 @ 1:00- ra2 la2 free
4 x 50 kick @ :55- good dolphin kick off the wall
1 x 150 kick negative split @ 2:45
3 x 100 @ 1:45- 50 swim free br 3, 50 2 kicks 1 pull breaststroke
4 x 50 kick @ :55- good dolphin kick off the wall
1 x 150 kick negative split @ 2:45
4 x 75 @ 1:20- 25 fly pull w/free kick, 25 double arm backstroke drill
4 x 50 kick @ :55 w/boards
1 x 150 kick negative split on back @ 2:45
3 x 200 @ 3:30- 50 mod neg split free br 3/5 by 25's, 50 drill/swim by 25's in 4th best stroke
4 x 50 kick on back @ :55
1 x 150 kick mod neg split
1:00 rest- get snorkel
9 x 100 swim free w/snorkel - 2 @ 1:35, 1 @ 1:20 (Gold: 2 @ 1:45, 1 @ 1:30)
4 x 50 kick @ :55
1 x 150 kick mod neg split
1:00 rest, check HR
With fins, finish up with...
24 x 25 @ :45- the usual
200 easy drill before you get out. Make sure you're ready for the week ahead at school. Have a great day!
Monday, January 17, 2011
SMAC- Silver
You'll need boards today
300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
KICKING-
4 x 25 kick FAST with boards @ 1:00
2 x 25 kick FAST on back @ 1:00- smoking FAST underwater dolphin kick off the wall!
2 x 25 kick FAST with boards @ 1:00
4 x 25 kick FAST on back with smoking FAST underwater dolphin kick off the wall, all @ 1:00
1:00 rest, check HR for :06
3 sets of:
4 x 50 @ 1:30- 25 breast pull w/free kick - continuous turnover here! 25 fly kick on side
4 x 25 @ 1:00- breast kick w/board- feel head & torso pop up just before each kick, then look at bottom of pool as you glide forward
1 x 100 kick on back, descend 1-3 to all out FAST (remember, FAST underwater dolphin kick off of each wall)
1:00 rest between sets.
Finish up with...
12 x 50 @ 1:05 as follows:
1- swim neg split free br 3
2- swim free br 3/NO FREE by 25's
3- swim free br 3/kick choice on back
Check HR for :06 after #12
If there is time...
Work on breaststroke pullouts from mid-pool
Easy 100 drill before you get out.
Do an excellent job on your HW tonight, make sure you're ready for the week ahead in school. Get excited for the meet & have a great day!
SMAC- Silver
You'll need boards today
300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
KICKING-
4 x 25 kick FAST with boards @ 1:00
2 x 25 kick FAST on back @ 1:00- smoking FAST underwater dolphin kick off the wall!
2 x 25 kick FAST with boards @ 1:00
4 x 25 kick FAST on back with smoking FAST underwater dolphin kick off the wall, all @ 1:00
1:00 rest, check HR for :06
3 sets of:
4 x 50 @ 1:30- 25 breast pull w/free kick - continuous turnover here! 25 fly kick on side
4 x 25 @ 1:00- breast kick w/board- feel head & torso pop up just before each kick, then look at bottom of pool as you glide forward
1 x 100 kick on back, descend 1-3 to all out FAST (remember, FAST underwater dolphin kick off of each wall)
1:00 rest between sets.
Finish up with...
12 x 50 @ 1:05 as follows:
1- swim neg split free br 3
2- swim free br 3/NO FREE by 25's
3- swim free br 3/kick choice on back
Check HR for :06 after #12
If there is time...
Work on breaststroke pullouts from mid-pool
Easy 100 drill before you get out.
Do an excellent job on your HW tonight, make sure you're ready for the week ahead in school. Get excited for the meet & have a great day!
Monday Morning, January 17, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
All @ :15 rest...
1 x 250- odd 50's are ra2 la2 free, even 50's are kick easy/FAST by 25's
1 x 250- odd 50's are drill/swim MRS by 25's (NO FREE), even 50's are swim mod/strong neg split free br 3
4 x 125 as follows:
50 kick @ 85% & STRONG underwater dolphin kick
50 swim dps in MRS (NO FREE), count strokes, take one less stroke on 2nd 25
:05 rest
25 JUNGLE SPRINT- same stroke as previous 50
Check HR immediately after #4 & OML
PLATINUM-
Pace set- can use paddles on 400's pull if you'd like, but breathe 3/7 by 50's
20 easy drill before you get out
GOLD-
With bleach bottles, 15 sets of:
:20 FAST vertical dolphin kick at wall
1 x 25 kick mod/strong on back with FAST underwater dolphin kick off the wall
:10 rest
1 x 25 kick FAST on back, same explosive underwater dolphin kick off the wall
Go back to vertical kicking as soon as you finish the 2nd 25 kick
Finish up with...
1 x 400 drill/kick by 50's, NO FREE
Enjoy your day off, make sure you're ready for the week ahead at school. Regular time this afternoon unless you hear otherwise directly from me. 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
All @ :15 rest...
1 x 250- odd 50's are ra2 la2 free, even 50's are kick easy/FAST by 25's
1 x 250- odd 50's are drill/swim MRS by 25's (NO FREE), even 50's are swim mod/strong neg split free br 3
4 x 125 as follows:
50 kick @ 85% & STRONG underwater dolphin kick
50 swim dps in MRS (NO FREE), count strokes, take one less stroke on 2nd 25
:05 rest
25 JUNGLE SPRINT- same stroke as previous 50
Check HR immediately after #4 & OML
PLATINUM-
Pace set- can use paddles on 400's pull if you'd like, but breathe 3/7 by 50's
20 easy drill before you get out
GOLD-
With bleach bottles, 15 sets of:
:20 FAST vertical dolphin kick at wall
1 x 25 kick mod/strong on back with FAST underwater dolphin kick off the wall
:10 rest
1 x 25 kick FAST on back, same explosive underwater dolphin kick off the wall
Go back to vertical kicking as soon as you finish the 2nd 25 kick
Finish up with...
1 x 400 drill/kick by 50's, NO FREE
Enjoy your day off, make sure you're ready for the week ahead at school. Regular time this afternoon unless you hear otherwise directly from me. Have a great day!
Sunday, January 16, 2011
Sunday, January 16, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
4 x 150 @ :10 rest- by 50's: offside breathing free drill, choice drill in MRS (NO FREE), kick easy/FAST by 25's
12 x 50 @ :50 as follows-
4- swim neg split free br 3
2- swim/kick in MRS, NO FREE
2- neg split free br 3
4- swim/kick in MRS, NO FREE
1:00 rest, check HR
8 x 75 as follows:
2- swim free br 3 @ 1:00, 2 swim MRS/free/MRS ny 25's @ 1:10 (Gold, intervals assigned by Lane)
3 x 300 swim free br 3 @ 5:00 desc 1-3 to all out FAST
3 x 250 swim free br3 @ 3:20 (Gold- 6 x 75 @ 1:05: odds are free, evens are MRS/free/MRS)
8 x 75 as follows:
odds- swim free br 3 @ 1:10
evens- swim IM (NO FREE) @ 1:10 (Gold go 6 @ 1:05 & 1:15)
3 x 150 swim free br 3 desc 1-3 to what you can @ 3:00
1:00 rest, check HR
With fins, finish up with...
24 x 25 in sets of 4 as follows:
1- swim FAST
2- "jungle sprint" KICKING
3- kick all out FAST
4- LUNGBUSTER
1st set of 4 @ :45; 2nd set of 4 @ :40; then @ :35; then @ :30; then @ :25; last set of 4 @ :20!*$!!?&***
200 easy drill before you get out.
Do an excellent job with your HW tonight, make sure you're ready for the week ahead. Regular schedule tomorrow- enjoy your day off. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
4 x 150 @ :10 rest- by 50's: offside breathing free drill, choice drill in MRS (NO FREE), kick easy/FAST by 25's
12 x 50 @ :50 as follows-
4- swim neg split free br 3
2- swim/kick in MRS, NO FREE
2- neg split free br 3
4- swim/kick in MRS, NO FREE
1:00 rest, check HR
8 x 75 as follows:
2- swim free br 3 @ 1:00, 2 swim MRS/free/MRS ny 25's @ 1:10 (Gold, intervals assigned by Lane)
3 x 300 swim free br 3 @ 5:00 desc 1-3 to all out FAST
3 x 250 swim free br3 @ 3:20 (Gold- 6 x 75 @ 1:05: odds are free, evens are MRS/free/MRS)
8 x 75 as follows:
odds- swim free br 3 @ 1:10
evens- swim IM (NO FREE) @ 1:10 (Gold go 6 @ 1:05 & 1:15)
3 x 150 swim free br 3 desc 1-3 to what you can @ 3:00
1:00 rest, check HR
With fins, finish up with...
24 x 25 in sets of 4 as follows:
1- swim FAST
2- "jungle sprint" KICKING
3- kick all out FAST
4- LUNGBUSTER
1st set of 4 @ :45; 2nd set of 4 @ :40; then @ :35; then @ :30; then @ :25; last set of 4 @ :20!*$!!?&***
200 easy drill before you get out.
Do an excellent job with your HW tonight, make sure you're ready for the week ahead. Regular schedule tomorrow- enjoy your day off. Have a great day!
Friday, January 14, 2011
Friday, January 14, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/choice breaststroke drill by 25's
1:00 rest
6 sets of (odd set are IM order; even sets are 4th best stroke):
1 x 100 drill/kick by 25's @ 1:45
2 x 25 @ :40- #1 is jungle sprint; #2 is build to FAST
1 x 50 @ :50 kick choice negative split- 2 sets of 6 can be with a board
No rest between sets, check HR immediately after 6th set & OML
3 sets of (1- fly; 2- back; 3- breast)(Gold, go 2 sets, 1 free, 1 MRS):
2 x 75 drill/swim/drill by 25's @ 1:30
3 x 75 @ 1:15- 50 kick, 25 swim (IM order)
3 x 75 swim IM (NO FREE) desc 1-3 to something juicy FAST @ 2:00
BROKEN 75: 3 x 25 swim FAST @ :10 rest (1st set fly; 2nd set back; 3rd set breast)
:30 rest
1 x 150 swim negative split free br 3
1:00 rest between sets, check HR after each set
With fins, after 3rd set...
24 x 25 @ :40 - the usual sets of 4 - make sure the fast stuff is FAST!
Finish up with...
1 x 400 drill/swim/drill/kick choice by 25's
5450 scy
Do an excellent job on your HW this weekend & enjoy your day off tomorrow. Get excited for the meet next weekend. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/choice breaststroke drill by 25's
1:00 rest
6 sets of (odd set are IM order; even sets are 4th best stroke):
1 x 100 drill/kick by 25's @ 1:45
2 x 25 @ :40- #1 is jungle sprint; #2 is build to FAST
1 x 50 @ :50 kick choice negative split- 2 sets of 6 can be with a board
No rest between sets, check HR immediately after 6th set & OML
3 sets of (1- fly; 2- back; 3- breast)(Gold, go 2 sets, 1 free, 1 MRS):
2 x 75 drill/swim/drill by 25's @ 1:30
3 x 75 @ 1:15- 50 kick, 25 swim (IM order)
3 x 75 swim IM (NO FREE) desc 1-3 to something juicy FAST @ 2:00
BROKEN 75: 3 x 25 swim FAST @ :10 rest (1st set fly; 2nd set back; 3rd set breast)
:30 rest
1 x 150 swim negative split free br 3
1:00 rest between sets, check HR after each set
With fins, after 3rd set...
24 x 25 @ :40 - the usual sets of 4 - make sure the fast stuff is FAST!
Finish up with...
1 x 400 drill/swim/drill/kick choice by 25's
5450 scy
Do an excellent job on your HW this weekend & enjoy your day off tomorrow. Get excited for the meet next weekend. Have a great day!
Friday, January 14, 2011
SMAC- Silver
Get fins before you get in...
300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick on back, by 25's
1:00 rest
With fins, work on breaststroke drills:
- breast pull w/free kick
- breast pull w/dolph kick
- 2 breast/2 fly drill
8 x 25 @ 1:00 kick FAST free on back, with SUPER-ULTRA-FAST dolphin kick underwater when you push off!
1:00 rest, check HR, take off fins
4 sets of:
3 x 50 swim breaststroke descend 1-3 to all out FAST @ 1:45
4 x 25 kick FAST @ 1:00- odd sets on back, even sets with a board
1 x 50* swim free br 3 with STRONG negative split - that means BIG kick on the 2nd half
1:00 rest between sets, check HR after each set for :06
*- in 2nd set, go a 100 free; in 3rd set, go a 150 free; and in 4th set, go a 200 free, all br 3 the whole way!
Finish up with...
FLY DRILLING WITH FINS
100 easy drill before you get out. Do an excellent job with your HW this weekend, get excited for the meet next weekend. Have a great day!
SMAC- Silver
Get fins before you get in...
300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick on back, by 25's
1:00 rest
With fins, work on breaststroke drills:
- breast pull w/free kick
- breast pull w/dolph kick
- 2 breast/2 fly drill
8 x 25 @ 1:00 kick FAST free on back, with SUPER-ULTRA-FAST dolphin kick underwater when you push off!
1:00 rest, check HR, take off fins
4 sets of:
3 x 50 swim breaststroke descend 1-3 to all out FAST @ 1:45
4 x 25 kick FAST @ 1:00- odd sets on back, even sets with a board
1 x 50* swim free br 3 with STRONG negative split - that means BIG kick on the 2nd half
1:00 rest between sets, check HR after each set for :06
*- in 2nd set, go a 100 free; in 3rd set, go a 150 free; and in 4th set, go a 200 free, all br 3 the whole way!
Finish up with...
FLY DRILLING WITH FINS
100 easy drill before you get out. Do an excellent job with your HW this weekend, get excited for the meet next weekend. Have a great day!
Thursday, January 13, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 10 is 25 swim, 25 kick, 50 drill
1:00 rest
3 sets of:
:20 FAST vertical dolphin kick/100 kick STRONG negative split
:20 FAST vertical dolphin kick/75 kick, desc the 3 x 25's to all out FAST
:20 FAST vertical dolphin kick/50 kick FAST for time (3 x 50 kick FAST @ 1:10 in 2nd set w/board; 5 x 50 kick FAST @ 1:10 in 3rd set on back)
:30 rest between sets, check HR after each set, OML after 3rd set
3 sets of:
2 x 75 @ 1:20- 25 swim fly, 50 kick choice on back
3 x 100 kick @ 2:15 descend 1-3 to all out FAST, get time (in 1st set only)
2 x 75 @ 1:20- 25 kick/25 swim back/25 kick - all kick is choice on back
BROKEN 100 KICK: 50 FAST, :10 rest, 2 x 25 FAST @ :10 rest
2 x 75 @ 1:20- 50 kick choice, 25 swim breaststroke
BROKEN 100 KICK: 4 x 25 kick FAST @ :10 rest
1:00 rest between sets.
After 3rd set...
1 x 800 pull w/snorkel- concentrate on rolling hips evenly, finish stroke
Finish up with...
9 x 150 swim with fins @ 2:40, descend 1-3 to all out FAST
200 easy drill before you get out. Do an excellent job on your HW tonight, remember to tell your parents to look for my email on the February "Last Chance" entry fees - we'll need that check TOMORROW AFTERNOON - sorry for the rush. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 10 is 25 swim, 25 kick, 50 drill
1:00 rest
3 sets of:
:20 FAST vertical dolphin kick/100 kick STRONG negative split
:20 FAST vertical dolphin kick/75 kick, desc the 3 x 25's to all out FAST
:20 FAST vertical dolphin kick/50 kick FAST for time (3 x 50 kick FAST @ 1:10 in 2nd set w/board; 5 x 50 kick FAST @ 1:10 in 3rd set on back)
:30 rest between sets, check HR after each set, OML after 3rd set
3 sets of:
2 x 75 @ 1:20- 25 swim fly, 50 kick choice on back
3 x 100 kick @ 2:15 descend 1-3 to all out FAST, get time (in 1st set only)
2 x 75 @ 1:20- 25 kick/25 swim back/25 kick - all kick is choice on back
BROKEN 100 KICK: 50 FAST, :10 rest, 2 x 25 FAST @ :10 rest
2 x 75 @ 1:20- 50 kick choice, 25 swim breaststroke
BROKEN 100 KICK: 4 x 25 kick FAST @ :10 rest
1:00 rest between sets.
After 3rd set...
1 x 800 pull w/snorkel- concentrate on rolling hips evenly, finish stroke
Finish up with...
9 x 150 swim with fins @ 2:40, descend 1-3 to all out FAST
200 easy drill before you get out. Do an excellent job on your HW tonight, remember to tell your parents to look for my email on the February "Last Chance" entry fees - we'll need that check TOMORROW AFTERNOON - sorry for the rush. Have a great day!
Thursday, January 13, 2011
Thursday, January 13, 2011
SMAC- Silver
300 swim freestyle
200 reverse IM
1:00 rest
Review backstroke drills
- 6k1s
- double arm
- 1/2 ra 1/2 la
3 sets of:
4 x 25 6 kicks 1 stroke drill @ 1:00
3 x 50 swim backstroke desc 1-3 to all out FAST @ 1:45
1 x 100 kick FAST with boards
1:00 rest between sets, check HR after 3rd set
Finish up with...
Breaststroke pullouts from mid-pool
Do an excellent job on your HW tonight, get excited for the meet. Have a great day!
SMAC- Silver
300 swim freestyle
200 reverse IM
1:00 rest
Review backstroke drills
- 6k1s
- double arm
- 1/2 ra 1/2 la
3 sets of:
4 x 25 6 kicks 1 stroke drill @ 1:00
3 x 50 swim backstroke desc 1-3 to all out FAST @ 1:45
1 x 100 kick FAST with boards
1:00 rest between sets, check HR after 3rd set
Finish up with...
Breaststroke pullouts from mid-pool
Do an excellent job on your HW tonight, get excited for the meet. Have a great day!
Wednesday, January 12, 2011
Wednesday, January 12, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/swim/skull by 25's
1:00 rest
8 x 50 @ :10 rest-
odds are offside breathing free drill;
evens are drill/kick by 25's in 4th best stroke, NO FREE
1 x 600 as follows:
50 swim free br 3/7 by 25's
50 swim backstroke- breakout past flags off both walls
50 swim/kick by 25's in 4th best stroke, NO FREE
1:00 rest, check HR immediately & OML
With fins:
24 x 25 @ :40 in sets of 4:
1&2- choice drill in 4th best stroke, NO FREE
3- "blow it out the back" fly drill
4- kick on back- FAST underwater dolphin kick off the wall, then free kick on back with arms pointed (streamlined) towards the ceiling
No rest between sets of 4; check HR after #24, then take fins off
3 sets of:
3 x 150 swim free br 3 @ 2:20 (Gold @ 2:30)- middle 50 on 2nd 150 is NO FREE
4 x 25 @ :35- odds are drill, evens are swim dps
No rest between sets, check HR after 3rd set & OML
Finish up with...
PLATINUM-
3 x 600 pull @ :30 rest- different equipment on each 600, br 3/5/7/9 by 50's when not using snorkel (paddles okay on ONE 600 only)
GOLD-
18 x 50 @ :55-
1- swim free br 3
2- swim free/kick choice on back by 25's
3- swim IM order by 25's
200 easy drill before you get out. Do an excellent job on your HW tonight, remember to give your parents the handout from last night's meeting. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/swim/skull by 25's
1:00 rest
8 x 50 @ :10 rest-
odds are offside breathing free drill;
evens are drill/kick by 25's in 4th best stroke, NO FREE
1 x 600 as follows:
50 swim free br 3/7 by 25's
50 swim backstroke- breakout past flags off both walls
50 swim/kick by 25's in 4th best stroke, NO FREE
1:00 rest, check HR immediately & OML
With fins:
24 x 25 @ :40 in sets of 4:
1&2- choice drill in 4th best stroke, NO FREE
3- "blow it out the back" fly drill
4- kick on back- FAST underwater dolphin kick off the wall, then free kick on back with arms pointed (streamlined) towards the ceiling
No rest between sets of 4; check HR after #24, then take fins off
3 sets of:
3 x 150 swim free br 3 @ 2:20 (Gold @ 2:30)- middle 50 on 2nd 150 is NO FREE
4 x 25 @ :35- odds are drill, evens are swim dps
No rest between sets, check HR after 3rd set & OML
Finish up with...
PLATINUM-
3 x 600 pull @ :30 rest- different equipment on each 600, br 3/5/7/9 by 50's when not using snorkel (paddles okay on ONE 600 only)
GOLD-
18 x 50 @ :55-
1- swim free br 3
2- swim free/kick choice on back by 25's
3- swim IM order by 25's
200 easy drill before you get out. Do an excellent job on your HW tonight, remember to give your parents the handout from last night's meeting. Have a great day!
Wednesday, January 12, 2011
SMAC- Silver
Get fins before you start the warmup...
300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
Talk about breaststroke pull; then...
With fins:
4 sets of:
4 x 25 breaststroke pull w/free kick @ 1:00
3 x 50 @ 1:45 as follows-
Talk about breaststroke pullouts:
- remember, "as easy as 1-2-3"
- one pull & one kick underwater
- head stays down until your hands pass underneath your face as you start to breakout
Finish up with:
4 sets of:
3 x 50 @ 1:30 (@ 1:20, or even @ 1:15 if we can) 25 swim free br 3, 25 swim backstroke- good free to back flip turn here!
4 x 25 swim FAST breaststroke @ 1:00- excellent breakouts & turnover here!
1 x 50 kick FAST breaststroke w/boards
1:00 rest between sets.
100 easy drill before you get out.
Do an excellent job with your HW tonight, be sure to take a handout from last night's meeting for your parents. Have a great day!
SMAC- Silver
Get fins before you start the warmup...
300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
Talk about breaststroke pull; then...
With fins:
4 sets of:
4 x 25 breaststroke pull w/free kick @ 1:00
3 x 50 @ 1:45 as follows-
- 25 kick on back with FAST underwater dolphin kick right off the wall; once you break out on top of the water, hold your arms up (streamlined) towards the ceiling; when you see the flags, do your backstroke stroke count & flip turn;
- 2nd 25 is fly kick on side
Talk about breaststroke pullouts:
- remember, "as easy as 1-2-3"
- one pull & one kick underwater
- head stays down until your hands pass underneath your face as you start to breakout
Finish up with:
4 sets of:
3 x 50 @ 1:30 (@ 1:20, or even @ 1:15 if we can) 25 swim free br 3, 25 swim backstroke- good free to back flip turn here!
4 x 25 swim FAST breaststroke @ 1:00- excellent breakouts & turnover here!
1 x 50 kick FAST breaststroke w/boards
1:00 rest between sets.
100 easy drill before you get out.
Do an excellent job with your HW tonight, be sure to take a handout from last night's meeting for your parents. Have a great day!
Tuesday, January 11, 2011
Tuesday, January 11, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
1:00 rest
9 x 100 @ 1:40 as follows:
1- free/back drill by 50's
2- breast/fly drill by 50's
3- swim, descend 1-3 to what you can
1:00 rest, check HR
6 x 125 @ 2:00 (@ 2:10 Gold) as follows:
odds- 50 swim free neg split, 50 kick neg split, 25 swim in MRS build to FAST (odds), or swim all FAST (even 125's)
1:00 rest, check HR
8 sets of:
1 x 75 swim free/MRS/free by 25's @ 1:10
1 x 75 swim free br 3 @ 1:10
1 x 75 swim FAST in MRS as follows:
1st set: 3 x 25 swim FAST @ :10 rest
2nd set: 50 swim FAST, :10 rest, 25 swim FAST
3rd set: straight 75 swim, all FAST
:30 rest after 3rd 75, then...
3 x 50 swim/kick by 25's @ :50 (after odd sets)
1 x 150 straight kick with strong negative split (after even sets)
1:00 rest between sets, nothing more than :30 rest
Check HR after 8th sets, then finish up with...
GOLD- 12 x 50 @ :55- 2 swim free br 3, 2 swim/drill MRS
PLATINUM- 2 x 600 pull free w/snorkel, desc the 3 x 200 in each to what you can- should be juicy on last 200!
200 easy drill before you get out.
Do an excellent job on your HW tonight, please remind your parents about the meeting tonight. 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
9 x 100 @ 1:40 as follows:
1- free/back drill by 50's
2- breast/fly drill by 50's
3- swim, descend 1-3 to what you can
1:00 rest, check HR
6 x 125 @ 2:00 (@ 2:10 Gold) as follows:
odds- 50 swim free neg split, 50 kick neg split, 25 swim in MRS build to FAST (odds), or swim all FAST (even 125's)
1:00 rest, check HR
8 sets of:
1 x 75 swim free/MRS/free by 25's @ 1:10
1 x 75 swim free br 3 @ 1:10
1 x 75 swim FAST in MRS as follows:
1st set: 3 x 25 swim FAST @ :10 rest
2nd set: 50 swim FAST, :10 rest, 25 swim FAST
3rd set: straight 75 swim, all FAST
:30 rest after 3rd 75, then...
3 x 50 swim/kick by 25's @ :50 (after odd sets)
1 x 150 straight kick with strong negative split (after even sets)
1:00 rest between sets, nothing more than :30 rest
Check HR after 8th sets, then finish up with...
GOLD- 12 x 50 @ :55- 2 swim free br 3, 2 swim/drill MRS
PLATINUM- 2 x 600 pull free w/snorkel, desc the 3 x 200 in each to what you can- should be juicy on last 200!
200 easy drill before you get out.
Do an excellent job on your HW tonight, please remind your parents about the meeting tonight. Have a great day!
Tuesday, January 11, 2011
SMAC- Silver
Get fins before you get in...
300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
With fins, work on fly drilling-
- fly kick on side
- "sneak attack" breathing drill
- "sneak attack" breathing drill with full armstroke when breathing
- swim regular fly
Take off fins...
4 sets of:
1 x 100 swim @ 2:00- 75 free br 3, 25 NO FREE in 1st set, then 50/50, then 25/75; swim IM in 4th set
4 x 25 kick FAST on back @ 1:00- focus on FAST, SMALL dolphin kick underwater when you push off the wall
No rest between sets; after 4th set...
1 x 100 easy choice drill
1:00 rest
1 x 100 kick all out FAST for time on back
100 easy drill before you get out. Do an excellent job with your HW tonight, remind your parents about the meeting tonight (right after workout). Have a great day!
SMAC- Silver
Get fins before you get in...
300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
With fins, work on fly drilling-
- fly kick on side
- "sneak attack" breathing drill
- "sneak attack" breathing drill with full armstroke when breathing
- swim regular fly
Take off fins...
4 sets of:
1 x 100 swim @ 2:00- 75 free br 3, 25 NO FREE in 1st set, then 50/50, then 25/75; swim IM in 4th set
4 x 25 kick FAST on back @ 1:00- focus on FAST, SMALL dolphin kick underwater when you push off the wall
No rest between sets; after 4th set...
1 x 100 easy choice drill
1:00 rest
1 x 100 kick all out FAST for time on back
100 easy drill before you get out. Do an excellent job with your HW tonight, remind your parents about the meeting tonight (right after workout). Have a great day!
Monday, January 10, 2011
Monday, January 10, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/skull by 25's
1:00 rest
With fins:
8 x 50 @ 1:00- drill/swim by 25's, 4 free, 4 MRS, NO FREE
6 sets of:
1 x 50 @ 1:00- 25 jungle sprint, 25 fly kick on side
1 x 50 @ 1:00- 25 drill, 25 swim build to FAST
1 x 25 swim all out FAST @ :30
1 x 25 LUNGBUSTER @ :30
No rest between sets, check HR after last set, then take off fins & continue right into:
1 x 200- drill/swim/kick/skulling by 25's
1:00 rest
36 x 50 swim @ 1:00, desc 1-3's to all out FAST
1:00 rest
Gold- 200 easy drill, then get out
Platinum-
3 x 600 pull @ :20 rest, neg split each, change equipment after 1st 600; br 3/5/7 by 50's on 600 w/out snorkel
200 easy drill = 6300
Do an excellent job with your HW tonight, eat well and get to sleep as early as you can. Check the blog after lunch to see if the pool will be closing tomorrow. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/skull by 25's
1:00 rest
With fins:
8 x 50 @ 1:00- drill/swim by 25's, 4 free, 4 MRS, NO FREE
6 sets of:
1 x 50 @ 1:00- 25 jungle sprint, 25 fly kick on side
1 x 50 @ 1:00- 25 drill, 25 swim build to FAST
1 x 25 swim all out FAST @ :30
1 x 25 LUNGBUSTER @ :30
No rest between sets, check HR after last set, then take off fins & continue right into:
1 x 200- drill/swim/kick/skulling by 25's
1:00 rest
36 x 50 swim @ 1:00, desc 1-3's to all out FAST
1:00 rest
Gold- 200 easy drill, then get out
Platinum-
3 x 600 pull @ :20 rest, neg split each, change equipment after 1st 600; br 3/5/7 by 50's on 600 w/out snorkel
200 easy drill = 6300
Do an excellent job with your HW tonight, eat well and get to sleep as early as you can. Check the blog after lunch to see if the pool will be closing tomorrow. Have a great day!
Monday, January 10, 2011
SMAC- Silver
300 swim freestyle with flip turns & tight, streamlined dolphin kicks off every turn!
200 reverse IM- each 50 is drill/kick on your back by 25's
1:00 rest
Kicking-
8 x 25 @ 1:00 kick choice on back with FAST underwater dolphin kick off of every wall!
4 x 75 @ 2:00- swim free/kick free on back/swim choice by 25's
4 x 75 @ 2:30- kick free with board/swim free/kick breast with board
4 x 75 kick @ 3:00- all FAST free with boards
1:00 rest, check HR
Finish up with...
Breaststroke pullouts from mid-pool
- remember, "as easy as 1-2-3!"
- one pull & one kick underwater
- keep your head down until your hands pass under your face on their way to break the surface of the water
- everybody should do at least 8 pullouts
100 easy drill before you get out
Do an excellent job on your HW tonight & get excited for the meet. Have a great day!
SMAC- Silver
300 swim freestyle with flip turns & tight, streamlined dolphin kicks off every turn!
200 reverse IM- each 50 is drill/kick on your back by 25's
1:00 rest
Kicking-
8 x 25 @ 1:00 kick choice on back with FAST underwater dolphin kick off of every wall!
4 x 75 @ 2:00- swim free/kick free on back/swim choice by 25's
4 x 75 @ 2:30- kick free with board/swim free/kick breast with board
4 x 75 kick @ 3:00- all FAST free with boards
1:00 rest, check HR
Finish up with...
Breaststroke pullouts from mid-pool
- remember, "as easy as 1-2-3!"
- one pull & one kick underwater
- keep your head down until your hands pass under your face on their way to break the surface of the water
- everybody should do at least 8 pullouts
100 easy drill before you get out
Do an excellent job on your HW tonight & get excited for the meet. Have a great day!
Monday Morning, January 10, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/kick by 25's
1:00 rest
4 x 50 @ :10 rest- offside breathing free drill
1 x 400- 50 swim free br 3 or 4/2 (sprinters), then 50 kick negative split
4 x 25 @ :40 "blow it out the back" fly drill
4 x 100 @ 1:45- 25 swim fly, then 75 swim/kick/swim by 25's- NO FREE on the last 75 on odd 100's
1:00 rest, check HR
Platinum- pace set, pull can be with paddles
Gold-
3 sets of:
8 x 15m sprints from a dive
1 x 300 pull free w/choice equipment- if not using snorkel, br 4/2
1:00 rest between sets.
200 easy drill before you get out. Do an excellent job in school today, get excited for the meet next weekend. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/kick by 25's
1:00 rest
4 x 50 @ :10 rest- offside breathing free drill
1 x 400- 50 swim free br 3 or 4/2 (sprinters), then 50 kick negative split
4 x 25 @ :40 "blow it out the back" fly drill
4 x 100 @ 1:45- 25 swim fly, then 75 swim/kick/swim by 25's- NO FREE on the last 75 on odd 100's
1:00 rest, check HR
Platinum- pace set, pull can be with paddles
Gold-
3 sets of:
8 x 15m sprints from a dive
1 x 300 pull free w/choice equipment- if not using snorkel, br 4/2
1:00 rest between sets.
200 easy drill before you get out. Do an excellent job in school today, get excited for the meet next weekend. Have a great day!
Sunday, January 9, 2011
Sunday, January 9, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
With fins, 3 sets of (3rd set w/out fins):
1 x 150 breast pull w/dolphin kick @ 2:30
4 x 25 breast pull w/free kick @ :40- continuous turnover here
No rest between sets; after 3rd set, continue right into...
1 x 450 (3 continuous 150's) as follows:
50 choice breaststroke drill, 50 swim breaststroke, 50 choice kick on back - descend the 100 swim/kick 1-3 to what you can
1:00 rest, check HR
3 sets of:
8 x 100 kick @ 1:55 (@ 1:45 in 2nd set; @ 1:35 in 3rd set)- #3 & 6 w/board
:30 rest
BROKEN 100 kick: 4 x 25 kick FAST @ :10 rest (BROKEN 150 in 2nd set- 3 x 50 @ :10 rest)
:30 rest
1 x 300 swim free w/BIG negative split, desc 2nd 150 1-3 to all out smoking FAST!
1:00 rest between sets, check HR after each 300
Finish up with 3 sets of:
1 x 200 pull free w/paddles & snorkel
:20 rest
5 x 50 pull free @ :45 br3 (br5 in 2nd set; br 7 in 3rd set)
No rest between sets
200 easy drill before you get out = 7350 scy.
Do an excellent job with your HW tonight, make sure you're ready for the week ahead in school. 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
With fins, 3 sets of (3rd set w/out fins):
1 x 150 breast pull w/dolphin kick @ 2:30
4 x 25 breast pull w/free kick @ :40- continuous turnover here
No rest between sets; after 3rd set, continue right into...
1 x 450 (3 continuous 150's) as follows:
50 choice breaststroke drill, 50 swim breaststroke, 50 choice kick on back - descend the 100 swim/kick 1-3 to what you can
1:00 rest, check HR
3 sets of:
8 x 100 kick @ 1:55 (@ 1:45 in 2nd set; @ 1:35 in 3rd set)- #3 & 6 w/board
:30 rest
BROKEN 100 kick: 4 x 25 kick FAST @ :10 rest (BROKEN 150 in 2nd set- 3 x 50 @ :10 rest)
:30 rest
1 x 300 swim free w/BIG negative split, desc 2nd 150 1-3 to all out smoking FAST!
1:00 rest between sets, check HR after each 300
Finish up with 3 sets of:
1 x 200 pull free w/paddles & snorkel
:20 rest
5 x 50 pull free @ :45 br3 (br5 in 2nd set; br 7 in 3rd set)
No rest between sets
200 easy drill before you get out = 7350 scy.
Do an excellent job with your HW tonight, make sure you're ready for the week ahead in school. Have a great day!
Saturday, January 8, 2011
Friday, January 7, 2010
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/choice by 25's
1:00 rest
9 x 50 @ 1:00- one each of drill, swim (same stroke as drill) & kick, desc the kick
3 sets of:
2 x 100 drill/kick by 50's @ 1:45 in MRS
1 x 75 swim @ 1:15- MRS/free br 3/MRS by 25's
No rest between sets, add 1 x 75 to each set, desc 1-2 & 1-3 to what you can
Check HR after 3rd set
Get ready...
18 x 150 @ 3:00 in 3 sets of 6:
1-3 swim, descend to all out FAST
4- all drill
5- BROKEN: 3 x 50 swim FAST @ :10 rest
6- swim STRONG negative split
All the same stroke for an entire set of 6, switch strokes after 6.
Warmdown with...
1 x 400 drill/kick by 50's
Enjoy the weekend off, hopefully you all can come to breakfast and the college meet tomorrow. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/choice by 25's
1:00 rest
9 x 50 @ 1:00- one each of drill, swim (same stroke as drill) & kick, desc the kick
3 sets of:
2 x 100 drill/kick by 50's @ 1:45 in MRS
1 x 75 swim @ 1:15- MRS/free br 3/MRS by 25's
No rest between sets, add 1 x 75 to each set, desc 1-2 & 1-3 to what you can
Check HR after 3rd set
Get ready...
18 x 150 @ 3:00 in 3 sets of 6:
1-3 swim, descend to all out FAST
4- all drill
5- BROKEN: 3 x 50 swim FAST @ :10 rest
6- swim STRONG negative split
All the same stroke for an entire set of 6, switch strokes after 6.
Warmdown with...
1 x 400 drill/kick by 50's
Enjoy the weekend off, hopefully you all can come to breakfast and the college meet tomorrow. Have a great day!
Friday, January 7, 2011
Friday, January 7, 2010
SMAC- Silver
300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
KICKING-
3 sets of:
1 x 100 50 ra2 la2 free drill, 50 kick on back easy/FAST by 25's @ 3:00
1 x 100 kick free on back easy/FAST by 50's @ 3:00
6 x 25 kick FAST with boards @ 1:00 (1st round free, 2nd round breast, 3rd round choice)
No rest between sets.
1:00 rest after 3rd set, check HR
With fins, FLY DRILLING
- dolphin kick on side
- "sneak attack" drill
- "sneak attack" drill with full stroke cycle when breathing
- swim regular butterfly
100 easy drill before you go. Do an excellent job on your HW this weekend. Hopefully I'll see everybody at the college meet tomorrow. Have a great day!
SMAC- Silver
300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
KICKING-
3 sets of:
1 x 100 50 ra2 la2 free drill, 50 kick on back easy/FAST by 25's @ 3:00
1 x 100 kick free on back easy/FAST by 50's @ 3:00
6 x 25 kick FAST with boards @ 1:00 (1st round free, 2nd round breast, 3rd round choice)
No rest between sets.
1:00 rest after 3rd set, check HR
With fins, FLY DRILLING
- dolphin kick on side
- "sneak attack" drill
- "sneak attack" drill with full stroke cycle when breathing
- swim regular butterfly
100 easy drill before you go. Do an excellent job on your HW this weekend. Hopefully I'll see everybody at the college meet tomorrow. Have a great day!
Thursday, January 6, 2011
Thursday, January 6, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM drill
1:00 rest
3 sets of:
2 x 50 drill @ 1:00, NO FREE
1 x 100 @ 1:45- swim free/NO FREE by 25's - even 25's are same stroke as 50's drill above
1 x 100 kick easy/FAST by 25's
No rest between sets, check HR after 3rd set.
1 x 400- 50 swim free br3, then 50 drill/swim NO FREE
1:00 rest
27 x 100 as follows (3 sets of 9):
1- swim/kick by 50's choice @ 1:45
1- swim IM @ 1:45
4 x 25 kick FAST w/boards @ :40
1- swim/kick by 50's as above
1-swim IM as above
2 x 50 kick FAST @ 1:10
1- as above
1- as above
1 x 100 kick all out FAST
1:00 rest, check HR
After 3rd set...
1 x 1200 as follows-
400 pull free br 3/5/7/9 by 50's, get time
400 kick on back with FAST underwater dolphin kick off each wall
400 pull free w/paddles & snorkel- FASTER than 1st 400
Check HR immediately after 2nd 400 pull, then...
300 drill/kick by 50's = 6500 scy
Do an excellent job with your HW tonight, get excited for the meet. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM drill
1:00 rest
3 sets of:
2 x 50 drill @ 1:00, NO FREE
1 x 100 @ 1:45- swim free/NO FREE by 25's - even 25's are same stroke as 50's drill above
1 x 100 kick easy/FAST by 25's
No rest between sets, check HR after 3rd set.
1 x 400- 50 swim free br3, then 50 drill/swim NO FREE
1:00 rest
27 x 100 as follows (3 sets of 9):
1- swim/kick by 50's choice @ 1:45
1- swim IM @ 1:45
4 x 25 kick FAST w/boards @ :40
1- swim/kick by 50's as above
1-swim IM as above
2 x 50 kick FAST @ 1:10
1- as above
1- as above
1 x 100 kick all out FAST
1:00 rest, check HR
After 3rd set...
1 x 1200 as follows-
400 pull free br 3/5/7/9 by 50's, get time
400 kick on back with FAST underwater dolphin kick off each wall
400 pull free w/paddles & snorkel- FASTER than 1st 400
Check HR immediately after 2nd 400 pull, then...
300 drill/kick by 50's = 6500 scy
Do an excellent job with your HW tonight, get excited for the meet. Have a great day!
Thursday, January 6, 2011
SMAC- Silver
Get fins before you start
300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
1 x 400- 50 drill/swim by 25's, 50 kick choice on back easy/FAST by 25's
1:00 rest, put fins on
KICKING-
With fins...
18 x 25 @ 1:00 as follows:
2- kick FAST on back with FAST dolphin kick underwater, blow the bubbles out through your nose!
1- swim FAST freestyle- be streamlined until you break out on top of the water!
1:00 rest after #18, check HR
Finish up with..
Breaststroke pullouts...
-remember, "as easy as 1-2-3"
- one BIG pull, one kick underwater
- head stays down until your hands come up under your face, then look up as you breask out
Easy 100 drill before you get out.
Do an excellent job with your HW tonight, get excited for the meet. Have a great day!
SMAC- Silver
Get fins before you start
300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
1 x 400- 50 drill/swim by 25's, 50 kick choice on back easy/FAST by 25's
1:00 rest, put fins on
KICKING-
With fins...
18 x 25 @ 1:00 as follows:
2- kick FAST on back with FAST dolphin kick underwater, blow the bubbles out through your nose!
1- swim FAST freestyle- be streamlined until you break out on top of the water!
1:00 rest after #18, check HR
Finish up with..
Breaststroke pullouts...
-remember, "as easy as 1-2-3"
- one BIG pull, one kick underwater
- head stays down until your hands come up under your face, then look up as you breask out
Easy 100 drill before you get out.
Do an excellent job with your HW tonight, get excited for the meet. Have a great day!
Wednesday, January 5, 2011
Thursday Morning, January 6, 2011
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
2 sets of:
2 x 100 @ 1:45- 50 ra2 la2 free, 50 drill in MRS
1 x 200 @ 3:30- 50 swim free br 3, 50 drill NO FREE
6 x 25 @ :40- all in MRS
odds- jungle sprints
evens- swim build to FAST
No rest between sets, check HR after 2nd set, then...
1 x 400- 50 swim free br 3, 50 drill/swim dps NO FREE
1:00 rest, check HR again
SPEEDSET
Warmdown with...
12 x 50 @ :55
1- swim free br 3
2- swim free br 3/swim NO FREE
3- swim/kick choice
Do an excellent job in school today, eat well. Remind your parents to email me about the meet. Have a great day!
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
2 sets of:
2 x 100 @ 1:45- 50 ra2 la2 free, 50 drill in MRS
1 x 200 @ 3:30- 50 swim free br 3, 50 drill NO FREE
6 x 25 @ :40- all in MRS
odds- jungle sprints
evens- swim build to FAST
No rest between sets, check HR after 2nd set, then...
1 x 400- 50 swim free br 3, 50 drill/swim dps NO FREE
1:00 rest, check HR again
SPEEDSET
Warmdown with...
12 x 50 @ :55
1- swim free br 3
2- swim free br 3/swim NO FREE
3- swim/kick choice
Do an excellent job in school today, eat well. Remind your parents to email me about the meet. Have a great day!
Wednesday, January 5, 2011
SMAC- Platinum & Gold
You've been doing a great job, keep it up!
600/400 swim freestyle
400 reverse IM- each 100 is drill/breaststroke kick on back/drill/choice kick by 25's
1:00 rest
2 sets of:
2 x 150 @ :15 rest- 50 offside breathing free drill, 50 choice drill NO FREE, 50 easy skulling
2 x 100 @ :15 rest- swim 75 free, 25 fly kick on side
No rest between sets, after 2nd set, 1:00 rest- check HR
1 x 600 pull free- 100 br choice, 50 br 3
:15 rest, check HR
1 x 600- 100 swim back, 50 choice breaststroke drill, 50 swim breaststroke
:15 rest, check HR
6 x 100 swim free br 3 @ 1:35
8 x 75 @ 1:15-
2- swim backstroke
2- swim free/breaststroke/free by 25's- br 3 on all freestyle
1:00 rest, check HR immediately & OML
With fins:
16 x 25 @ :45
odds- choice breast or back drill
evens- kick, build dolphin kick to strong breakout past the flags, then moderate kick to the end
1:00 rest, check HR again, then take fins off
From mid-pool, finish up with...
12 x 25's back-to-breast turns @ :45
200 easy drill before you get out = 5300 scy
Do an excellent job with your HW tonight, make sure you remind your parents to email me about the meet by 2 p.m. TOMORROW. Have a great day!
SMAC- Platinum & Gold
You've been doing a great job, keep it up!
600/400 swim freestyle
400 reverse IM- each 100 is drill/breaststroke kick on back/drill/choice kick by 25's
1:00 rest
2 sets of:
2 x 150 @ :15 rest- 50 offside breathing free drill, 50 choice drill NO FREE, 50 easy skulling
2 x 100 @ :15 rest- swim 75 free, 25 fly kick on side
No rest between sets, after 2nd set, 1:00 rest- check HR
1 x 600 pull free- 100 br choice, 50 br 3
:15 rest, check HR
1 x 600- 100 swim back, 50 choice breaststroke drill, 50 swim breaststroke
:15 rest, check HR
6 x 100 swim free br 3 @ 1:35
8 x 75 @ 1:15-
2- swim backstroke
2- swim free/breaststroke/free by 25's- br 3 on all freestyle
1:00 rest, check HR immediately & OML
With fins:
16 x 25 @ :45
odds- choice breast or back drill
evens- kick, build dolphin kick to strong breakout past the flags, then moderate kick to the end
1:00 rest, check HR again, then take fins off
From mid-pool, finish up with...
12 x 25's back-to-breast turns @ :45
200 easy drill before you get out = 5300 scy
Do an excellent job with your HW tonight, make sure you remind your parents to email me about the meet by 2 p.m. TOMORROW. Have a great day!
Wednesday, January 5, 2011
SMAC- Silver
300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
Kicking:
3 sets of:
3 x 50 kick fly/breast by 25's @ 2:00- watch clock, make interval
1 x 100 kick free on back, 2nd 50 is all out FAST @ 3:00
6 x 25 @ 1:00-
odds- kick FAST free on back with FAST underwater dolphin kick off the wall
evens- swim FAST, IM order by set (1st set even 25's are fly; 2nd set even 25's are back; 3rd set even 25's are breaststroke)
After 3rd set, check HR; then...
1 x 450 swim as follows:
50 swim moderate free br 3
50 swim FASTER free br 3- big kick here
100 swim IM
2 times through (equals a 400), then after 2nd time through...
50 kick FAST choice with boards
1:00 rest
With fins, work on butterfly drills
Do an excellent job on your HW tonight, make sure you remind your parents to email me about the meet by TOMORROW. Have a great day!
SMAC- Silver
300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
Kicking:
3 sets of:
3 x 50 kick fly/breast by 25's @ 2:00- watch clock, make interval
1 x 100 kick free on back, 2nd 50 is all out FAST @ 3:00
6 x 25 @ 1:00-
odds- kick FAST free on back with FAST underwater dolphin kick off the wall
evens- swim FAST, IM order by set (1st set even 25's are fly; 2nd set even 25's are back; 3rd set even 25's are breaststroke)
After 3rd set, check HR; then...
1 x 450 swim as follows:
50 swim moderate free br 3
50 swim FASTER free br 3- big kick here
100 swim IM
2 times through (equals a 400), then after 2nd time through...
50 kick FAST choice with boards
1:00 rest
With fins, work on butterfly drills
Do an excellent job on your HW tonight, make sure you remind your parents to email me about the meet by TOMORROW. Have a great day!
Tuesday, January 4, 2011
Tuesday, January 4, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick fly on side, drill/drill/ra3 la3 backstroke, by 25’s
1:00 rest
4 x 75 @ 1:20- 50 fist free br 3, 25 kick on back w/arms toward ceiling
8 x 50 @ 1:00-
Odds-25 drill choice in MRS, 25 breast pull w/free kick
Evens- 25 swim in MRS build to FAST/:10 rest/LUNGBUSTER!
3 sets of:
3 x 50 choice backstroke drill @ 1:00
2 x 75 swim backstroke desc 1-2 to something juicy @ 1:30
No rest between sets, check HR after 3rd set
With fins, 3 sets of:
3 x 50 kick on back @ :45 (2nd set @ :40, 3rd set @ :35), 2nd 25 of #3 is LUNGBUSTER
4 x 25 @ :35 (@ :30 in 2nd set, @ :25 in 3rd set), all swim FAST in MRS
No rest between sets, check HR after 3rd set, then take off fins
15 x 50 @ :50- 2 swim IM order by 25’s, #3 is strong neg split free br 3 (last 6 @ :45)
3 x 600 @ :20 rest (Gold: 3 x 400 @ :20 rest)
1- Kick choice on back, 125 cruise/75 strong, then 100/100, then 75/125
2- Pull free w/snorkel & paddles- roll hips evenly, finish stroke
3- 100 drill/swim in 4th best stroke by 25’s, then 50 easy kick
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