Monday, February 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
16 x 25 as follows:
2- kick FAST on back @ 1:00, 1st 25 is free, 2nd is choice- both with 5 yard breakouts
2- drill, reverse IM order by sets of 4
1 x 200 kick on back, neg split each 100
1:00 rest, check HR
Review breaststroke pullouts
1 x 1000 "slide" IM as follows (all free br 3):
50 free, 25 breast, 25 back, 25 fly
25 free, 50 breast, 25 back, 25 fly
25 free, 25 breast, 50 back, 25 fly
25 free, 25 breast, 25 back, 50 fly
Two times through!!!
100 easy drill before you get out.
Do an excellent job on your HW tonight, eat well & get to sleep as early as you can. Have a great day!
Monday, February 28, 2011
Sunday, February 27, 2011
Sunday, February 27, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 kick, 25 choice skulling
1:00 rest
6 x 75 @ 1:25-
25 choice free drill, 25 choice drill in M-R-S, 25 choice drill in 4th best stroke, NO FREE
4 x 150 @ 2:45 as follows:
75 swim free br 3, 50 drill/swim choice by 25's - NO FREE, then 25 kick build to FAST
1:00 rest, check HR
3 sets of:
3 x 100 swim/kick @ 1:40 choice, make interval (2nd set @ 1:35; 3rd set @ 1:30)
4 x 50 swim/kick @ :50, NO FREE on the swim
4 x 25 kick FAST w/boards @ :40 - 2nd set @back w/10 yard breakouts
NO rest between sets; 1:00 rest after 3rd set, check HR immediately & OML
24 x 50 @ 1:00 as follows:
1- drill/kick by 25's
2- kick moderate
3- kick all out FAST for time
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 on your HW tonight, make sure you're ready for the week ahead. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 kick, 25 choice skulling
1:00 rest
6 x 75 @ 1:25-
25 choice free drill, 25 choice drill in M-R-S, 25 choice drill in 4th best stroke, NO FREE
4 x 150 @ 2:45 as follows:
75 swim free br 3, 50 drill/swim choice by 25's - NO FREE, then 25 kick build to FAST
1:00 rest, check HR
3 sets of:
3 x 100 swim/kick @ 1:40 choice, make interval (2nd set @ 1:35; 3rd set @ 1:30)
4 x 50 swim/kick @ :50, NO FREE on the swim
4 x 25 kick FAST w/boards @ :40 - 2nd set @back w/10 yard breakouts
NO rest between sets; 1:00 rest after 3rd set, check HR immediately & OML
24 x 50 @ 1:00 as follows:
1- drill/kick by 25's
2- kick moderate
3- kick all out FAST for time
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 on your HW tonight, make sure you're ready for the week ahead. Have a great day!
Friday, February 25, 2011
Friday, February 25, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is breast pull with free kick/drill/kick/drill by 25's
1:00 rest
6 x 125 @ 2:10
odds- 50 ra2 la2 free drill, 75 drill/kick/drill by 25's in M-R-S, NO FREE
evens- 50 kick choice, 75 swim free/M-R-S/free by 25's
1:00 rest
3 sets of:
4 x 50 @ :55- 25 swim build to a FAST turns, then 25 drill in same stroke (NO FREE in 2nd & 3rd sets)
1 x 200 @ 3:15- 100 swim free br 3 neg split, 50 kick choice, 50 swim NO FREE
1 x 200 @ 3:15- 100 swim back, 100 swim IM (desc the 100 IM 1-3)
1 x 600 swim free or back- get time on #1, desc from there to something strong
1:00 rest between sets., check HR
Finish up with...
24 x 50 @ 1:00 as follows:
1- drill/kick by 25's
2- kick moderate
3- kick all out FAST for time
200 easy drill before you get out.
Do an excellent job with your HW tonight, get excited for the meet. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is breast pull with free kick/drill/kick/drill by 25's
1:00 rest
6 x 125 @ 2:10
odds- 50 ra2 la2 free drill, 75 drill/kick/drill by 25's in M-R-S, NO FREE
evens- 50 kick choice, 75 swim free/M-R-S/free by 25's
1:00 rest
3 sets of:
4 x 50 @ :55- 25 swim build to a FAST turns, then 25 drill in same stroke (NO FREE in 2nd & 3rd sets)
1 x 200 @ 3:15- 100 swim free br 3 neg split, 50 kick choice, 50 swim NO FREE
1 x 200 @ 3:15- 100 swim back, 100 swim IM (desc the 100 IM 1-3)
1 x 600 swim free or back- get time on #1, desc from there to something strong
1:00 rest between sets., check HR
Finish up with...
24 x 50 @ 1:00 as follows:
1- drill/kick by 25's
2- kick moderate
3- kick all out FAST for time
200 easy drill before you get out.
Do an excellent job with your HW tonight, get excited for the meet. Have a great day!
Friday, February 25, 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
3 sets of:
3 x 50 swim/kick by 25's @ 1:40
4 x 25 kick FAST with boards @ 1:00
1 x 100 IM swim @ 2:30
1 x 100 kick FAST on back @ 3:00
1 x MYSTERY SET!!!!
1:00 rest between sets, check HR after each set.
Finish up with...
With fins, 24 x 25 @ 1:00
odds are drill, evens are swim FAST- we'll mix up the strokes as we go through the set.
Enjoy your day off tomorrow, do an excellent job with your HW this weekend. 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
3 sets of:
3 x 50 swim/kick by 25's @ 1:40
4 x 25 kick FAST with boards @ 1:00
1 x 100 IM swim @ 2:30
1 x 100 kick FAST on back @ 3:00
1 x MYSTERY SET!!!!
1:00 rest between sets, check HR after each set.
Finish up with...
With fins, 24 x 25 @ 1:00
odds are drill, evens are swim FAST- we'll mix up the strokes as we go through the set.
Enjoy your day off tomorrow, do an excellent job with your HW this weekend. Have a great day!
Thursday, February 24, 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 75 @ 2:00- 50 drill/swim by 25's NO FREE, 25 breast kick on back
8 x 25 @ 1:00 breast pull w/free kick- fast acceleration of your hands back to the front after ecah stroke, head looking down at the bottom of the pool at the end of each stroke
6 x 50 swim @ 1:30, descend 1-3 & 4-6; each 50 is breaststroke/choice by 25's- same stroke on 2nd 25 for 1-3, and then again for 4-6
1 x 400 kick on back- 50 moderate choice, 50 FAST breaststroke kick on abck
1:00 rest
From mid-pool:
Work on breaststroke turns & pullouts
Do an excellent job with your HW tonight, eat well & get to sleep as early as possible. 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 75 @ 2:00- 50 drill/swim by 25's NO FREE, 25 breast kick on back
8 x 25 @ 1:00 breast pull w/free kick- fast acceleration of your hands back to the front after ecah stroke, head looking down at the bottom of the pool at the end of each stroke
6 x 50 swim @ 1:30, descend 1-3 & 4-6; each 50 is breaststroke/choice by 25's- same stroke on 2nd 25 for 1-3, and then again for 4-6
1 x 400 kick on back- 50 moderate choice, 50 FAST breaststroke kick on abck
1:00 rest
From mid-pool:
Work on breaststroke turns & pullouts
Do an excellent job with your HW tonight, eat well & get to sleep as early as possible. Have a great day!
Thursday, February 24, 2011
Thursday, February 24, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/fly kick on side by 25's
1:00 rest
3 x 150 @ 2:50- 50 fist free drill br 3, 50 choice kick on back, 50 choice drill in M-R-S, NO FREE
9 x 50 as follows:
1- swim mod neg split free br 3 @ :50
2- drill/swim DPS by 25's in M-R-S, NO FREE @ 1:00
3- swim/kick by 25's, same stroke as #2 - FAST breakouts on both 25's, @ :50
1:00 rest, check HR
All 200's are done the same way...
1 x 200 @ 3:15- 75 swim IM, 25 kick on back with 10 yard breakout, 75 swim free br 3, 25 swim in M-R-S, build to strong
3 x 100 swim free br 3 with descending neg split @ 1:25
4 x 50 swim IM order by 25's @ :55
1 x 200 as above @ 3:15
6 x 75 swim @ 1:10- 50 free br 3, 25 in 4th best stroke
1 x 450 pull free br 3/5/7 by 150's
:30 rest
1 x 200 as above @ 3:15
6 x 100 @ 1:30 as follows:
odds- swim free br 3, except 3rd 25 is swim in M-R-S, NO FREE
evens- swim free br 3, except 3rd 25 is kick choice on back
1 x 300 swim- backstroke go all back; or, 75 swim in M-R-S (desc the 3 x 25's 1-3), then 25 drill in same stroke
:30 rest
8 x 50 @ :45 as follows:
odds- swim free br 3 with FAST turn
evens- swim free br 3 with FAST turn & strong negative split
1:00 rest, check HR immediately & OML
With fins, finish up with...
18 x 50 swim desc 1-3's to something smoking FAST @ 1:00
Take fins off & go a 200 drill before you get out.
Do an excellent job on your HW tonight, eat well & get to sleep as early as you can. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/fly kick on side by 25's
1:00 rest
3 x 150 @ 2:50- 50 fist free drill br 3, 50 choice kick on back, 50 choice drill in M-R-S, NO FREE
9 x 50 as follows:
1- swim mod neg split free br 3 @ :50
2- drill/swim DPS by 25's in M-R-S, NO FREE @ 1:00
3- swim/kick by 25's, same stroke as #2 - FAST breakouts on both 25's, @ :50
1:00 rest, check HR
All 200's are done the same way...
1 x 200 @ 3:15- 75 swim IM, 25 kick on back with 10 yard breakout, 75 swim free br 3, 25 swim in M-R-S, build to strong
3 x 100 swim free br 3 with descending neg split @ 1:25
4 x 50 swim IM order by 25's @ :55
1 x 200 as above @ 3:15
6 x 75 swim @ 1:10- 50 free br 3, 25 in 4th best stroke
1 x 450 pull free br 3/5/7 by 150's
:30 rest
1 x 200 as above @ 3:15
6 x 100 @ 1:30 as follows:
odds- swim free br 3, except 3rd 25 is swim in M-R-S, NO FREE
evens- swim free br 3, except 3rd 25 is kick choice on back
1 x 300 swim- backstroke go all back; or, 75 swim in M-R-S (desc the 3 x 25's 1-3), then 25 drill in same stroke
:30 rest
8 x 50 @ :45 as follows:
odds- swim free br 3 with FAST turn
evens- swim free br 3 with FAST turn & strong negative split
1:00 rest, check HR immediately & OML
With fins, finish up with...
18 x 50 swim desc 1-3's to something smoking FAST @ 1:00
Take fins off & go a 200 drill before you get out.
Do an excellent job on your HW tonight, eat well & get to sleep as early as you can. Have a great day!
Thursday Morning, February 24, 2011
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/choice skulling, by 25's
1:00 rest
2 sets of:
3 x 100 @ :10 rest as follows:
odds- 50 choice drill free, 50 choice drill NO FREE
#2- swim build/drill by 25's
1 x 200 as follows:
100 kick build each 25 to a FAST turn, with 10 yard breakouts
100 swim dps/swim build to FAST
:30 rest between sets; after 2nd set...
4 x 25 jungle sprints @ :40
1:00 rest, check HR
SPEEDSET
Warmdown with 1 x 600- 50 kick, 100 drill/swim dps by 25's
Do an excellent job in school today, get excited for the meet. Have a great day!
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/choice skulling, by 25's
1:00 rest
2 sets of:
3 x 100 @ :10 rest as follows:
odds- 50 choice drill free, 50 choice drill NO FREE
#2- swim build/drill by 25's
1 x 200 as follows:
100 kick build each 25 to a FAST turn, with 10 yard breakouts
100 swim dps/swim build to FAST
:30 rest between sets; after 2nd set...
4 x 25 jungle sprints @ :40
1:00 rest, check HR
SPEEDSET
Warmdown with 1 x 600- 50 kick, 100 drill/swim dps by 25's
Do an excellent job in school today, get excited for the meet. Have a great day!
Wednesday, February 23, 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
Work on IM turns from mid-pool:
- fly to back
- breast to free
1 x 400 as follows, all kick is on back with 5 yard breakouts & FAST underwater dolphin kick off of each turn:
100- 25 kick FAST, 75 swim IM (NO FREE)
100- 50 kick FAST, 50 swim BIG negative split free br 3
100- 75 kick FAST, 25 swim choice NO FREE
100- all kick FAST
1:00 rest, check HR for :06 & OML
4 sets of:
2 x 25 kick FAST w/boards @ 1:00
1 x 50 swim BIG negative split free br 3 @ 1:15
1 x 50 swim BIG negative split backstroke @ 1:15
No rest between sets
After last set...
1 x 100 kick FAST choice, all out FAST for time
100 easy drill before you get out. Do an excellent job with your HW tonight. 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
Work on IM turns from mid-pool:
- fly to back
- breast to free
1 x 400 as follows, all kick is on back with 5 yard breakouts & FAST underwater dolphin kick off of each turn:
100- 25 kick FAST, 75 swim IM (NO FREE)
100- 50 kick FAST, 50 swim BIG negative split free br 3
100- 75 kick FAST, 25 swim choice NO FREE
100- all kick FAST
1:00 rest, check HR for :06 & OML
4 sets of:
2 x 25 kick FAST w/boards @ 1:00
1 x 50 swim BIG negative split free br 3 @ 1:15
1 x 50 swim BIG negative split backstroke @ 1:15
No rest between sets
After last set...
1 x 100 kick FAST choice, all out FAST for time
100 easy drill before you get out. Do an excellent job with your HW tonight. Have a great day!
Wednesday, February 23, 2011
Wednesday, February 23, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
8 x 100 @ 1:45
odds- 50 choice free drill, 50 kick on back
evens- 50 swim free br 3, 50 choice drill in M-R-S, NO FREE
1:00 rest, check HR
:30 rest after each 225/325/425...
3 x 75 swim free br 3 @ 1:10- middle 25 is kick on back
1 x 225 swim negative split free br 3, last 25 is kick FAST on back
3 x 75 swim free br 3 @ 1:10- middle 25 is kick on back
1 x 325 swim negative split free br 3, last 25 is kick FAST on back
3 x 75 swim free br 3 @ 1:10- middle 25 is kick on back
1 x 425 swim negative split free br 3, last 25 is kick FAST on back
1:00 rest, check HR immediately & OML
3 x 75 swim free br 3 @ 1:10- middle 25 is swim M-R-S, NO FREE
1 x 225 swim 100 free br 3, 100 IM, 25 kick FAST on back
3 x 75 swim free br 3 @ 1:10- middle 25 is swim M-R-S, NO FREE
1 x 325 swim 100 free, 150 IM(2 x 75 IM's, desc 1-2), and 75 kick FAST on back
3 x 75 swim free br 3 @ 1:10- middle 25 is swim M-R-S, NO FREE
1 x 425 swim 150 neg split free, 150 IM (as above), 125 kick FAST on back
1:00 rest, check HR immediately & OML
3 sets of:
4 x 25 kick jungle sprints w/boards @ :35
3 x 50 swim/kick by 25's desc 1-3 to what you can @ 1:10
3 x 50 all kick on back @ :55
4 x 25 kick FAST for time @ 1:00
No rest between sets.
200 drill before you get out. Do an excellent job with your HW tonight, get excited for the meet. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
8 x 100 @ 1:45
odds- 50 choice free drill, 50 kick on back
evens- 50 swim free br 3, 50 choice drill in M-R-S, NO FREE
1:00 rest, check HR
:30 rest after each 225/325/425...
3 x 75 swim free br 3 @ 1:10- middle 25 is kick on back
1 x 225 swim negative split free br 3, last 25 is kick FAST on back
3 x 75 swim free br 3 @ 1:10- middle 25 is kick on back
1 x 325 swim negative split free br 3, last 25 is kick FAST on back
3 x 75 swim free br 3 @ 1:10- middle 25 is kick on back
1 x 425 swim negative split free br 3, last 25 is kick FAST on back
1:00 rest, check HR immediately & OML
3 x 75 swim free br 3 @ 1:10- middle 25 is swim M-R-S, NO FREE
1 x 225 swim 100 free br 3, 100 IM, 25 kick FAST on back
3 x 75 swim free br 3 @ 1:10- middle 25 is swim M-R-S, NO FREE
1 x 325 swim 100 free, 150 IM(2 x 75 IM's, desc 1-2), and 75 kick FAST on back
3 x 75 swim free br 3 @ 1:10- middle 25 is swim M-R-S, NO FREE
1 x 425 swim 150 neg split free, 150 IM (as above), 125 kick FAST on back
1:00 rest, check HR immediately & OML
3 sets of:
4 x 25 kick jungle sprints w/boards @ :35
3 x 50 swim/kick by 25's desc 1-3 to what you can @ 1:10
3 x 50 all kick on back @ :55
4 x 25 kick FAST for time @ 1:00
No rest between sets.
200 drill before you get out. Do an excellent job with your HW tonight, get excited for the meet. Have a great day!
Tuesday, February 22, 2011
Tuesday, February 22, 2011
SMAC- Platinum & Gold
600 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/double arm backstroke drill, by 25's
1:00 rest
2 x 125 @ 2:15- 50 fist free, 75 drill/kick/drill by 25's in M-R-S (NO FREE on last 75)
2 x 125 @ 2:15- 50 swim dps free br 3, 75 choice kick on back with 10 yard breakouts
6 x 75 @ 1:20- 25 choice skulling, 50 drill/swim by 25's choice- change strokes after every 2 x 75's
1:00 rest, check HR
2 x 350 swim free br3 (back- JP) @ 5:00 (5:15 if necessary, JP)
8 x 50 swim/kick breaststroke by 25's @ :55
2 x 350 swim free br 3 (back- JP) @ 4:45 (5:00 if necessary, JP)
8 x 50 swim back/breast by 25's @ :50
2 x 350 swim free br 3 (back- JP) @ 4:30 (4:45 if necessary, JP)
8 x 75 @ 1:30 as follows:
25 swim back, 50 swim breaststroke- desc 1-4 & 5-8
1:00 rest, check HR immediately & OML
With fins, finish up with...
18 x 25 @ :40 as follows:
1- choice fly drill
2- swim fly build to FAST finish
3- LUNGBUSTER! (everybody makes it or it doesn't count)
JP- 1 x 800 pull free w/snorkel & buoy (NO PADDLES)- roll hips evenly, finish stroke
200 drill before you get out. Do an excellent job with your HW tonight, eat well & get to sleep as early as you can. Have a great day!
SMAC- Platinum & Gold
600 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/double arm backstroke drill, by 25's
1:00 rest
2 x 125 @ 2:15- 50 fist free, 75 drill/kick/drill by 25's in M-R-S (NO FREE on last 75)
2 x 125 @ 2:15- 50 swim dps free br 3, 75 choice kick on back with 10 yard breakouts
6 x 75 @ 1:20- 25 choice skulling, 50 drill/swim by 25's choice- change strokes after every 2 x 75's
1:00 rest, check HR
2 x 350 swim free br3 (back- JP) @ 5:00 (5:15 if necessary, JP)
8 x 50 swim/kick breaststroke by 25's @ :55
2 x 350 swim free br 3 (back- JP) @ 4:45 (5:00 if necessary, JP)
8 x 50 swim back/breast by 25's @ :50
2 x 350 swim free br 3 (back- JP) @ 4:30 (4:45 if necessary, JP)
8 x 75 @ 1:30 as follows:
25 swim back, 50 swim breaststroke- desc 1-4 & 5-8
1:00 rest, check HR immediately & OML
With fins, finish up with...
18 x 25 @ :40 as follows:
1- choice fly drill
2- swim fly build to FAST finish
3- LUNGBUSTER! (everybody makes it or it doesn't count)
JP- 1 x 800 pull free w/snorkel & buoy (NO PADDLES)- roll hips evenly, finish stroke
200 drill before you get out. Do an excellent job with your HW tonight, eat well & get to sleep as early as you can. Have a great day!
Tuesday, February 22, 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
8 x 25 @ 1:00 as follows:
odds- kick on back with FAST underwater dolphin kick to 5 yards
evens- breast pull with free kick drill
1 x 200 swim IM, 50 of each stroke, 2nd 25 is FASTER than the 1st 25
1:00 rest, check HR for :06
8 x 25 @ 1:00 as follows:
odds- kick FAST free with boards
evens- kick FAST breaststroke with boars
1 x 300 swim backstroke with legal flip turns throughout! Be sure to have a FAST dolphin kick underwater off of each turn to at least 5 yards!
1:00 rest, check HR for :06
8 x 25 @ 1:00 as follows:
odds- kick FAST choice on back with super-FAST underwater dolphin kick to at least 5 yards
evens- ra2 la2 free drill
1 x 400 swim free as follows:
descend the first 3 x 100 to something juicy FAST (moderate, strong, FAST by 100's), then the 4th 100 is kick FAST free on back- all with FAST underwater dolphin kick to at least 5 yards!
1:00 rest, check HR for :06, then again one minute later ("OML")
With fins, finish up with...
FLY DRILLING:
-"blow it out the back"
- snow angel
- sneak attack breathing drill
- 3 kicks 1 pull
- swim regular fly
100 easy drill choice before you get out. Do an excellent job with your HW tonight & eat well. 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
8 x 25 @ 1:00 as follows:
odds- kick on back with FAST underwater dolphin kick to 5 yards
evens- breast pull with free kick drill
1 x 200 swim IM, 50 of each stroke, 2nd 25 is FASTER than the 1st 25
1:00 rest, check HR for :06
8 x 25 @ 1:00 as follows:
odds- kick FAST free with boards
evens- kick FAST breaststroke with boars
1 x 300 swim backstroke with legal flip turns throughout! Be sure to have a FAST dolphin kick underwater off of each turn to at least 5 yards!
1:00 rest, check HR for :06
8 x 25 @ 1:00 as follows:
odds- kick FAST choice on back with super-FAST underwater dolphin kick to at least 5 yards
evens- ra2 la2 free drill
1 x 400 swim free as follows:
descend the first 3 x 100 to something juicy FAST (moderate, strong, FAST by 100's), then the 4th 100 is kick FAST free on back- all with FAST underwater dolphin kick to at least 5 yards!
1:00 rest, check HR for :06, then again one minute later ("OML")
With fins, finish up with...
FLY DRILLING:
-"blow it out the back"
- snow angel
- sneak attack breathing drill
- 3 kicks 1 pull
- swim regular fly
100 easy drill choice before you get out. Do an excellent job with your HW tonight & eat well. Have a great day!
Monday, February 21, 2011
Monday, February 21, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/swim/drill by 25's
1:00 rest
2 x 250 @ :15 rest as follows:
odd 50's are drill choice in M-R-S, NO FREE
even 50's are kick on back neg split with 10 yard breakouts
1:00 rest
4 x 50 swim free br 3 @ :55
4 x 50 swim free br 3 @ :50
4 x 50 swim free br 3 @ :45
12 x 50 swim as follows:
2- swim/kick by 25's NO FREE @ :50
1- swim free br 3 @ :40
1:00 rest, check HR immediately & OML
6 sets of:
3 x 100 swim free br 3 @ 1:25- neg split with your legs!
1 x 150 swim free br 3- desc this 150 1-3 & 4-6, starting at 2:00 on #'s 1 & 4
:30 rest between sets, NO MORE THAN THAT
Check HR after each set.
With fins, finish up with...
24 x 25 @ :40- the usual sets of 4
JP- 1 x 400 swim backstroke, neg split the even 50's
200 easy drill before you get out.
Do an excellent job with your HW tonight, 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 kick/drill/swim/drill by 25's
1:00 rest
2 x 250 @ :15 rest as follows:
odd 50's are drill choice in M-R-S, NO FREE
even 50's are kick on back neg split with 10 yard breakouts
1:00 rest
4 x 50 swim free br 3 @ :55
4 x 50 swim free br 3 @ :50
4 x 50 swim free br 3 @ :45
12 x 50 swim as follows:
2- swim/kick by 25's NO FREE @ :50
1- swim free br 3 @ :40
1:00 rest, check HR immediately & OML
6 sets of:
3 x 100 swim free br 3 @ 1:25- neg split with your legs!
1 x 150 swim free br 3- desc this 150 1-3 & 4-6, starting at 2:00 on #'s 1 & 4
:30 rest between sets, NO MORE THAN THAT
Check HR after each set.
With fins, finish up with...
24 x 25 @ :40- the usual sets of 4
JP- 1 x 400 swim backstroke, neg split the even 50's
200 easy drill before you get out.
Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!
Monday Morning, February 21, 2011
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/swim by 25's
1:00 rest
4 x 100 @ 1:45
odds- drill/kick by 50's NO FREE
evens- swim free/NO FREE by 50's
1:00 rest
4 sets of:
6 x 50 swim @ :55
1- free br 3 mod neg split
2- swim/free/breast by 25's
3- swim back, mod neg split
1 x 350 as follows
odd sets, free pull w/snorkel & buoy
even sets, swim back with 10 yard breakouts
Check HR after 4th set immediately & OML
Do an excellent job in school today. Have a great day!
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/swim by 25's
1:00 rest
4 x 100 @ 1:45
odds- drill/kick by 50's NO FREE
evens- swim free/NO FREE by 50's
1:00 rest
4 sets of:
6 x 50 swim @ :55
1- free br 3 mod neg split
2- swim/free/breast by 25's
3- swim back, mod neg split
1 x 350 as follows
odd sets, free pull w/snorkel & buoy
even sets, swim back with 10 yard breakouts
Check HR after 4th set immediately & OML
Do an excellent job in school today. Have a great day!
Monday, February 21, 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
9 x 100 @ 2:30 as follows:
1- 50 catchup free drill with BIG kick, 50 choice drill NO FREE
2- 50 swim (same stroke as drilling above), 50 kick on back with 5 yard breakout & underwater dolphin kick
3- all kick with boards, descend 1-3, be sure to get time on each 100 - #3 should be juicy FAST!
1:00 rest
8 x 50 swim free br 3- we'll give each lane an interval they'll have to go on!!
If there is time, work on breast to free turns
Do an excellent job on your HW tonight, eat well and get to sleep as early as you can. 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
9 x 100 @ 2:30 as follows:
1- 50 catchup free drill with BIG kick, 50 choice drill NO FREE
2- 50 swim (same stroke as drilling above), 50 kick on back with 5 yard breakout & underwater dolphin kick
3- all kick with boards, descend 1-3, be sure to get time on each 100 - #3 should be juicy FAST!
1:00 rest
8 x 50 swim free br 3- we'll give each lane an interval they'll have to go on!!
If there is time, work on breast to free turns
Do an excellent job on your HW tonight, eat well and get to sleep as early as you can. Have a great day!
Sunday, February 20, 2011
Sunday, February 20, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/2 kicks 1 pull breast drill, by 25's
1:00 rest
6 x 50 @ :10 rest offside breathing free drill
2 x 200 @ :15 rest- 50 swim free br 3, 50 choice drill NO FREE
1 x 300 swim dps/swim build to FAST/drill, by 25's, same stroke as you drilled above on even 50's of previous 200's
1:00 rest, check HR immediately & OML
PLATINUM (and TC)-
6 sets of:
4 x 75 swim @ 1:10- 6 beat kick on 2nd 25
1 x 150 swim neg split free br 3 @ 2:10
In even sets, 2nd 25 of 75's is swim backstroke; last 50 of 150 is kick with board
:30 rest after even sets, check HR for :06
1:00 rest after 6th set, check HR immediately & OML
1 x 600 kick on back- 10 yard breakouts, get time
:30 rest
6 x 100 kick choice @ 1:40- odds are all one stroke, evens are IM order by 25's
1 x 600 kick on back, 10 yard breakouts, FASTER than 1st 600 kick
1:00 rest, check HR
200 drill before you get out
GOLD-
4 sets of:
4 x 50 kick @ :55* on back
3 x 100 swim/kick by 50's @ 1:45*, desc 1-3 to something juicy!
*50 interval goes down by :05 per round, 100 interval increases by :10 per round
Check HR immediately & OML after 2nd & 4th sets.
Finish up with...
24 x 25 with fins @ :40- the usual
200 drill before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/2 kicks 1 pull breast drill, by 25's
1:00 rest
6 x 50 @ :10 rest offside breathing free drill
2 x 200 @ :15 rest- 50 swim free br 3, 50 choice drill NO FREE
1 x 300 swim dps/swim build to FAST/drill, by 25's, same stroke as you drilled above on even 50's of previous 200's
1:00 rest, check HR immediately & OML
PLATINUM (and TC)-
6 sets of:
4 x 75 swim @ 1:10- 6 beat kick on 2nd 25
1 x 150 swim neg split free br 3 @ 2:10
In even sets, 2nd 25 of 75's is swim backstroke; last 50 of 150 is kick with board
:30 rest after even sets, check HR for :06
1:00 rest after 6th set, check HR immediately & OML
1 x 600 kick on back- 10 yard breakouts, get time
:30 rest
6 x 100 kick choice @ 1:40- odds are all one stroke, evens are IM order by 25's
1 x 600 kick on back, 10 yard breakouts, FASTER than 1st 600 kick
1:00 rest, check HR
200 drill before you get out
GOLD-
4 sets of:
4 x 50 kick @ :55* on back
3 x 100 swim/kick by 50's @ 1:45*, desc 1-3 to something juicy!
*50 interval goes down by :05 per round, 100 interval increases by :10 per round
Check HR immediately & OML after 2nd & 4th sets.
Finish up with...
24 x 25 with fins @ :40- the usual
200 drill before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead. Have a great day!
Friday, February 18, 2011
Friday, February 18, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/"blow it out the back" fly drill
1:00 rest
9 x 100 as follows:
2- 50 ra2 la2 free drill, 50 drill in M-R-S @ 1:45
1- swim free br 3/M-R-S by 50's, neg split each 50, @ 1:30
2 x 300 swim neg split free br 3 @ 4:30
6 x 25 jungle sprints @ :40
1:00 rest, check HR immediately & OML
8 sets of:
3 x 75 swim descend 1-3 to all out FAST @ 1:45
50 easy drill immediately after 3rd 75
BROKEN 75: 3 x 25 kick FAST @ :10 rest
50 easy drill after each set, except...
200 easy drill after 3rd & 6th sets
Finish up with...
1 x 800 pull free w/snorkel & pull buoy, br 3/5//7/9 by 50's
200 drill before you get out.
Do an excellent job with your HW this weekend, don't wait until Sunday night to start it! Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/"blow it out the back" fly drill
1:00 rest
9 x 100 as follows:
2- 50 ra2 la2 free drill, 50 drill in M-R-S @ 1:45
1- swim free br 3/M-R-S by 50's, neg split each 50, @ 1:30
2 x 300 swim neg split free br 3 @ 4:30
6 x 25 jungle sprints @ :40
1:00 rest, check HR immediately & OML
8 sets of:
3 x 75 swim descend 1-3 to all out FAST @ 1:45
50 easy drill immediately after 3rd 75
BROKEN 75: 3 x 25 kick FAST @ :10 rest
50 easy drill after each set, except...
200 easy drill after 3rd & 6th sets
Finish up with...
1 x 800 pull free w/snorkel & pull buoy, br 3/5//7/9 by 50's
200 drill before you get out.
Do an excellent job with your HW this weekend, don't wait until Sunday night to start it! Have a great day!
Thursday, February 17, 2011
Thursday, February 17, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/skulling by 25's
1:00 rest
6 x 100 @ 1:45- 50 swim backstroke with 10 yard breakouts, 50 drill/swim choice breast or fly
14 x 50 as follows:
odds @ :55- kick on back strong neg split with 10 yard breakouts
evens @ :45 (or :50)- swim free/choice (br 3 on all free); if swimming all free, strong neg split
1 x 600 kick- 100 on back free/NO FREE by 50's, then 50 easy/FAST free w/board
1:00 rest, check HR immediately & OML
PLATINUM-
6 sets of:
3 x 150 swim neg split free br 3 (desc 2nd 75 1-3) @ 2:10
1 x 175 swim free br 3 @ 2:20
1:00 rest after 2nd & 4th sets
GOLD-
6 sets of:
3 x 100 swim neg split free br 3 (desc 2nd 50 1-3) @ 1:30
1 x 125 swim free br 3 @ 1:40
1:00 rest after 2nd & 4th sets.
Everybody together, finish up with...
With fins, 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!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/skulling by 25's
1:00 rest
6 x 100 @ 1:45- 50 swim backstroke with 10 yard breakouts, 50 drill/swim choice breast or fly
14 x 50 as follows:
odds @ :55- kick on back strong neg split with 10 yard breakouts
evens @ :45 (or :50)- swim free/choice (br 3 on all free); if swimming all free, strong neg split
1 x 600 kick- 100 on back free/NO FREE by 50's, then 50 easy/FAST free w/board
1:00 rest, check HR immediately & OML
PLATINUM-
6 sets of:
3 x 150 swim neg split free br 3 (desc 2nd 75 1-3) @ 2:10
1 x 175 swim free br 3 @ 2:20
1:00 rest after 2nd & 4th sets
GOLD-
6 sets of:
3 x 100 swim neg split free br 3 (desc 2nd 50 1-3) @ 1:30
1 x 125 swim free br 3 @ 1:40
1:00 rest after 2nd & 4th sets.
Everybody together, finish up with...
With fins, 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!
Thursday, February 17, 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
3 x 200 @ :20 rest as follows:
50 kick free neg split on back
50 drill/swim by 5's (NO FREE)
Check HR for :06 after 3rd 200
1:00 rest
BIG SET OF 50's!!
21 x 50 in sets of 3 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 on back by 25's
No rest between sets of 3, check HR after #21
Do an excellent job on your HW tonight. 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
3 x 200 @ :20 rest as follows:
50 kick free neg split on back
50 drill/swim by 5's (NO FREE)
Check HR for :06 after 3rd 200
1:00 rest
BIG SET OF 50's!!
21 x 50 in sets of 3 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 on back by 25's
No rest between sets of 3, check HR after #21
Do an excellent job on your HW tonight. Have a great day!
Wednesday, February 16, 2011
Wednesday, February 16, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/kick/6 kicks 1 stroke backstroke, by 25's
1:00 rest
3 x 200 @ :20 rest- 100 drill/swim DPS by 25's in M-R-S, then 100 kick on back with 10 yard breakouts; check HR after #3 for :06
Everybody together...
4 x 75 @ 1:20- 50 ra2 la2 free drill, 25 choice breaststroke drill
4 x 100 swim @ 1:50- 50 breaststroke, 50 free br 3
3 x 50 swim free br 3 @ :50- #2 is moderate neg split
6 x 225 @ 3:45 as follows:
odds- 75 swim free br 3, 75 drill/swim/drill by 25's choice NO FREE, 75 swim IM (NO FREE)
evens- 75 swim free br 3, 75 kick choice on back with 10 yard breakouts, 75 drill/swim/drill by 25's in 4th best stroke, NO FREE
6 x 50 swim free br 3 @ :50, #2 & #5 are moderate neg split
3 sets of:
8 x 25 @ :40 as follows:
odds- breast pull with free kick- continuous turnover here!
evens- kick choice on back with 10 yard breakouts
3 x 50 swim free br 3 @ :50, except #2 is swim breast/free by 25's
No rest between sets; after 3rd set, continue right into...
With snorkel & buoy...
8 x 75 pull free @ 1:15- roll hips evenly & finish each stroke completely
1:00 rest, check HR
Do an excellent job with your HW tonight, remember to bring in your REPORT CARDS so I can see how you're doing in school. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/kick/6 kicks 1 stroke backstroke, by 25's
1:00 rest
3 x 200 @ :20 rest- 100 drill/swim DPS by 25's in M-R-S, then 100 kick on back with 10 yard breakouts; check HR after #3 for :06
Everybody together...
4 x 75 @ 1:20- 50 ra2 la2 free drill, 25 choice breaststroke drill
4 x 100 swim @ 1:50- 50 breaststroke, 50 free br 3
3 x 50 swim free br 3 @ :50- #2 is moderate neg split
6 x 225 @ 3:45 as follows:
odds- 75 swim free br 3, 75 drill/swim/drill by 25's choice NO FREE, 75 swim IM (NO FREE)
evens- 75 swim free br 3, 75 kick choice on back with 10 yard breakouts, 75 drill/swim/drill by 25's in 4th best stroke, NO FREE
6 x 50 swim free br 3 @ :50, #2 & #5 are moderate neg split
3 sets of:
8 x 25 @ :40 as follows:
odds- breast pull with free kick- continuous turnover here!
evens- kick choice on back with 10 yard breakouts
3 x 50 swim free br 3 @ :50, except #2 is swim breast/free by 25's
No rest between sets; after 3rd set, continue right into...
With snorkel & buoy...
8 x 75 pull free @ 1:15- roll hips evenly & finish each stroke completely
1:00 rest, check HR
Do an excellent job with your HW tonight, remember to bring in your REPORT CARDS so I can see how you're doing in school. Have a great day!
Tuesday, February 15, 2011
Tuesday, February 15, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick choice/drill/fly kick on side by 25's
1:00 rest
1 x 400 as follows:
50 drill/swim dps free br 3, 50 in 4th best stroke, NO FREE
1:00 rest
3 sets of:
6 x 25 @ :40 kick FAST, #6 is LUNGBUSTER!
1 x 150 @ 2:30- 100 swim IM, 50 kick FAST- NO FREE
1 x 150 @ 3:00 kick FAST- 3 x 50 @ :10 rest, get time
1 x 150 @ 2:30 swim free br 3 (or 4/2) with BIG negative split
No rest between sets. Check HR immediately & OML after 3rd set, then continue right into...
12 x 100 kick @ 1:30 (or 1:40, or 2:00), except last 25 is swim- choice on odds, M-R-S on evens
1:00 rest, check HR again
PLATINUM- add 1 x 250 swim in each round...
4 sets of:
1 x 250 swim free br 3 @ 3:20 (even 250's @ 3:30)
3 x 50 swim neg split NO FREE @ :50
No rest between sets.
7500 scy
GOLD-
4 sets of:
6 x 25 @ :40- odds are drill, evens are at race pace; FAST vert. dolph kick at wall after each 25
1 x 200 swim in M-R-S, FAST inside the flags (turns & breakouts), mid-pool is dps
:30 rest between sets.
Finish up with...
1 x 600 swim free w/snorkel, FAST kick first half of each 25, roll hips evenly
200 easy drill before you get out.
5200 scy
Do an excellent job wityh your HW tonight, be sure to bring in your REPORT CARD so I can see how you're doing in school. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick choice/drill/fly kick on side by 25's
1:00 rest
1 x 400 as follows:
50 drill/swim dps free br 3, 50 in 4th best stroke, NO FREE
1:00 rest
3 sets of:
6 x 25 @ :40 kick FAST, #6 is LUNGBUSTER!
1 x 150 @ 2:30- 100 swim IM, 50 kick FAST- NO FREE
1 x 150 @ 3:00 kick FAST- 3 x 50 @ :10 rest, get time
1 x 150 @ 2:30 swim free br 3 (or 4/2) with BIG negative split
No rest between sets. Check HR immediately & OML after 3rd set, then continue right into...
12 x 100 kick @ 1:30 (or 1:40, or 2:00), except last 25 is swim- choice on odds, M-R-S on evens
1:00 rest, check HR again
PLATINUM- add 1 x 250 swim in each round...
4 sets of:
1 x 250 swim free br 3 @ 3:20 (even 250's @ 3:30)
3 x 50 swim neg split NO FREE @ :50
No rest between sets.
7500 scy
GOLD-
4 sets of:
6 x 25 @ :40- odds are drill, evens are at race pace; FAST vert. dolph kick at wall after each 25
1 x 200 swim in M-R-S, FAST inside the flags (turns & breakouts), mid-pool is dps
:30 rest between sets.
Finish up with...
1 x 600 swim free w/snorkel, FAST kick first half of each 25, roll hips evenly
200 easy drill before you get out.
5200 scy
Do an excellent job wityh your HW tonight, be sure to bring in your REPORT CARD so I can see how you're doing in school. Have a great day!
Tuesday, February 15, 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
3 sets of:
6 x 25 @ 1:00-
odds- breast pull with free kick, head down as hands go back to the front
evens- kick FAST on back with FAST underwater dolphin kick to at least 5 yards!
1 x 50 swim swim/kick breaststroke by 25's (kick on back)
:10 FAST vertical dolphin kick at the wall (hands on shoulders)
1 x 50 swim BIG negative split free- FAST underwater dolphin kick off of each wall!
1:00 rest between sets.
Check HR for :06 after 3rd set, then get fins
With fins, butterfly drilling:
- streamlined contest
- "blow it out the back" drill
- "sneak attack breathing" drill, etc...
- after the series of "sneak attack" drills, take off fins for...
9 x 25 swim butterfly, desc 1-3 to all out FAST @ #3, 6 & 9
1:00 rest
Finish up with...
6 x 100 swim neg split freestyle br 3 @ 2:10 (will adjust interval as needed)
100 easy drill before you get out.
Do an excellent job on your HW tonight & remember to bring in your REPORT CARD so I can see how you're doing in school. 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
3 sets of:
6 x 25 @ 1:00-
odds- breast pull with free kick, head down as hands go back to the front
evens- kick FAST on back with FAST underwater dolphin kick to at least 5 yards!
1 x 50 swim swim/kick breaststroke by 25's (kick on back)
:10 FAST vertical dolphin kick at the wall (hands on shoulders)
1 x 50 swim BIG negative split free- FAST underwater dolphin kick off of each wall!
1:00 rest between sets.
Check HR for :06 after 3rd set, then get fins
With fins, butterfly drilling:
- streamlined contest
- "blow it out the back" drill
- "sneak attack breathing" drill, etc...
- after the series of "sneak attack" drills, take off fins for...
9 x 25 swim butterfly, desc 1-3 to all out FAST @ #3, 6 & 9
1:00 rest
Finish up with...
6 x 100 swim neg split freestyle br 3 @ 2:10 (will adjust interval as needed)
100 easy drill before you get out.
Do an excellent job on your HW tonight & remember to bring in your REPORT CARD so I can see how you're doing in school. Have a great day!
Friday, February 11, 2011
Friday, February 11, 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 200 @ :15 rest as follows:
odds- 50 choice freestyle drill, 50 drill/kick by 25's, NO FREE
evens- 50 swim dps free br 3, 50 swim/drill by 25's, same stroke as even 50's on odd 200's
1:00 rest, check HR - everybody start the next set together
15 x 50 all @ :55, in 5 sets of 3, as follows
1- swim free br 3, good breakouts
2- swim free/NO FREE dps by 25's
3- swim/kick by 25's, choice, all easy
6 x 75 @ 1:45-
25 swim jungle sprint- make the breakout & first 12 yards count!
25 swim dps, same stroke as first 25
25 breast kick on back- good breakout, then breast kick on back
200 easy drill before starts
Be sure to bring some HW with you to the meet so you can work on it between events. Check the warmup times on the bulletin board upstairs (12:20 p.m. Sat, 11:45 a.m. on Sun). Get excited to race & swim FAST this 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 200 @ :15 rest as follows:
odds- 50 choice freestyle drill, 50 drill/kick by 25's, NO FREE
evens- 50 swim dps free br 3, 50 swim/drill by 25's, same stroke as even 50's on odd 200's
1:00 rest, check HR - everybody start the next set together
15 x 50 all @ :55, in 5 sets of 3, as follows
1- swim free br 3, good breakouts
2- swim free/NO FREE dps by 25's
3- swim/kick by 25's, choice, all easy
6 x 75 @ 1:45-
25 swim jungle sprint- make the breakout & first 12 yards count!
25 swim dps, same stroke as first 25
25 breast kick on back- good breakout, then breast kick on back
200 easy drill before starts
Be sure to bring some HW with you to the meet so you can work on it between events. Check the warmup times on the bulletin board upstairs (12:20 p.m. Sat, 11:45 a.m. on Sun). Get excited to race & swim FAST this weekend. Have a great day!
Friday, February 11, 2011
SMAC- Silver
Focus on great turns & breakouts 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
2 x 100 @ 2:30- 50 ra2 la2 free drill, 50 choice kick on back
4 x 75 @ 2:00 as follows:
-25 swim free br 3
-25 swim in Main Race Stroke (M-R-S), build to FAST turn
-25 drill in same stroke as 2nd 25
1:00 rest
From the middle of the pool, work on breaststroke pullouts
Starts before you go!
Check the bulletin board upstairs for warmup times (7:30 each morning). Bring some HW to the meet so you can work on it between events. Get excited to race & swim FAST this weekend! Remember, if you're racing both days of the meet, you're OFF on Monday- NO EXCEPTIONS! Have a great day!
SMAC- Silver
Focus on great turns & breakouts 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
2 x 100 @ 2:30- 50 ra2 la2 free drill, 50 choice kick on back
4 x 75 @ 2:00 as follows:
-25 swim free br 3
-25 swim in Main Race Stroke (M-R-S), build to FAST turn
-25 drill in same stroke as 2nd 25
1:00 rest
From the middle of the pool, work on breaststroke pullouts
Starts before you go!
Check the bulletin board upstairs for warmup times (7:30 each morning). Bring some HW to the meet so you can work on it between events. Get excited to race & swim FAST this weekend! Remember, if you're racing both days of the meet, you're OFF on Monday- NO EXCEPTIONS! Have a great day!
Thursday, February 10, 2011
Thursday, February 10, 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
9 x 75 as follows:
1- 50 ra2 la2 free drill, 25 kick free on back- build to FAST @ 1:45
2- swim free br 3, except 2nd 25 is with BIG 6 beat kick & br 5 @ 1:15
3- drill/swim/drill by 25's in favorite stroke NO FREE @ 1:45
1:00 rest, check your HR for :06
1 x 75 easy choice drill back to the starting end
1:00 rest, check HR again for :06
With fins:
15 x 50 swim desc 1-3 @ 1:30, so #3 in each set is FAST
odd sets of 3 are free, even sets of 3 are in Main Race Stroke ("M-R-S")
If there is time after #15, work on breaststroke pullouts.
Do an excellent job on your HW tonight, remember to bring in your REPORT CARDS so I can see how you're doing in school. 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
9 x 75 as follows:
1- 50 ra2 la2 free drill, 25 kick free on back- build to FAST @ 1:45
2- swim free br 3, except 2nd 25 is with BIG 6 beat kick & br 5 @ 1:15
3- drill/swim/drill by 25's in favorite stroke NO FREE @ 1:45
1:00 rest, check your HR for :06
1 x 75 easy choice drill back to the starting end
1:00 rest, check HR again for :06
With fins:
15 x 50 swim desc 1-3 @ 1:30, so #3 in each set is FAST
odd sets of 3 are free, even sets of 3 are in Main Race Stroke ("M-R-S")
If there is time after #15, work on breaststroke pullouts.
Do an excellent job on your HW tonight, remember to bring in your REPORT CARDS so I can see how you're doing in school. Get excited for the meet, have a great day!
Thursday, February 10, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 drill/50 kick
1:00 rest
6 x 125 @ 2:10
odds- 50 fist free br 3, 75 drill/kick/drill in M-R-S by 25's
evens- 50 swim free br 3- build kick on 2nd 25 to 6 beat, 75 kick/swim/kick in M-R-S by 25's
8 x 50 @ :50
odds- swim free br 3 neg split
evens- swim (build to FAST turn) in M-R-S/kick choice on back, by 25's
1:00 rest
Check HR immediately & OML
6 sets of:
3 x 50 @ 1:10 swim in M-R-S(Platinum @ 200 GP; Gold at 2nd 50 split of 100 Goal Time)
1 x 50 drill @ 1:00
100 KICK- 1st set is 4 x 25 kick FAST @ :10 rest; 2nd set is 50/2 x 25 @ :10 rest; 3rd set is 75/25 @ :10 rest, all FAST
50 drill in M-R-S
1:00 rest between sets
Finish up with...
PLATINUM-
6 sets of:
2 x 150 swim strong neg split free br 3 @ 2:15
1 x 100 swim free br3 @ 1:15
1 x 50 kick @ :45 choice, make the interval
1:00 rest after 2nd & 4th sets
200 drill before you get out
GOLD-
2 sets of (all sets of 3 x 50 are :05 FASTER in 2nd set):
3 x 50 swim/kick choice @ :55
1 x 50 kick choice @ :45 (or :50)
3 x 50 swim free/NO FREE @ :50
1 x 50 kick choice @ :45 (or :50)
3 x 50 swim free br 3 @ :45
1 x 50 kick choice @ :45 (or :50)
No rest between sets.
200 drill before you get out.
Do an excellent job on your HW tonight, remember to bring in your REPORT CARDS so I can see how you're doing in school. Get excited for the meet this weekend- not a hard stroke tomorrow. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 drill/50 kick
1:00 rest
6 x 125 @ 2:10
odds- 50 fist free br 3, 75 drill/kick/drill in M-R-S by 25's
evens- 50 swim free br 3- build kick on 2nd 25 to 6 beat, 75 kick/swim/kick in M-R-S by 25's
8 x 50 @ :50
odds- swim free br 3 neg split
evens- swim (build to FAST turn) in M-R-S/kick choice on back, by 25's
1:00 rest
Check HR immediately & OML
6 sets of:
3 x 50 @ 1:10 swim in M-R-S(Platinum @ 200 GP; Gold at 2nd 50 split of 100 Goal Time)
1 x 50 drill @ 1:00
100 KICK- 1st set is 4 x 25 kick FAST @ :10 rest; 2nd set is 50/2 x 25 @ :10 rest; 3rd set is 75/25 @ :10 rest, all FAST
50 drill in M-R-S
1:00 rest between sets
Finish up with...
PLATINUM-
6 sets of:
2 x 150 swim strong neg split free br 3 @ 2:15
1 x 100 swim free br3 @ 1:15
1 x 50 kick @ :45 choice, make the interval
1:00 rest after 2nd & 4th sets
200 drill before you get out
GOLD-
2 sets of (all sets of 3 x 50 are :05 FASTER in 2nd set):
3 x 50 swim/kick choice @ :55
1 x 50 kick choice @ :45 (or :50)
3 x 50 swim free/NO FREE @ :50
1 x 50 kick choice @ :45 (or :50)
3 x 50 swim free br 3 @ :45
1 x 50 kick choice @ :45 (or :50)
No rest between sets.
200 drill before you get out.
Do an excellent job on your HW tonight, remember to bring in your REPORT CARDS so I can see how you're doing in school. Get excited for the meet this weekend- not a hard stroke tomorrow. Have a great day!
Wednesday, February 9, 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
6 x 50 swim/drill by 25's @ 1:00- odds free, evens NO FREE
KICKING-
With boards, 6 sets of:
1 x 25 kick breaststroke @ 1:00
1 x 25 kick fly @ 1:00
1 x 50 kick FAST free @ 1:45
No rest between sets, check HR after 6th set for :06
FLY DRILLING WITH FINS
- "blow it out the back"
- "sneak attack breathing"
- "sneak attack" with full arm stroke
- 3 kicks 1 pull
- regular swim fly
- all with tight streamlined pushoffs underwater past the flags!
Take off fins, then...
Warmdown with 1 x 100 drill choice
Do an excellent job on your HW tonight, remember to bring in your REPORT CARDS so I can see how you're doing in school. Get excited for the meet this weekend, 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
6 x 50 swim/drill by 25's @ 1:00- odds free, evens NO FREE
KICKING-
With boards, 6 sets of:
1 x 25 kick breaststroke @ 1:00
1 x 25 kick fly @ 1:00
1 x 50 kick FAST free @ 1:45
No rest between sets, check HR after 6th set for :06
FLY DRILLING WITH FINS
- "blow it out the back"
- "sneak attack breathing"
- "sneak attack" with full arm stroke
- 3 kicks 1 pull
- regular swim fly
- all with tight streamlined pushoffs underwater past the flags!
Take off fins, then...
Warmdown with 1 x 100 drill choice
Do an excellent job on your HW tonight, remember to bring in your REPORT CARDS so I can see how you're doing in school. Get excited for the meet this weekend, have a great day!
Wednesday, February 9, 2011
Wednesday, February 9, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- four reverse 100 IM's, odds are drill, evens are swim
1:00 rest
4 x 75 @ 1:15- 50 ra2 la2 free drill, 25 breast kick on back
1 x 300 @ 5:00- 50 swim free br 3, 25 choice kick on back
4 x 75 @ 1:15- 25 choice kick on back with 10 yard breakout, 50 drill in M-R-S, NO FREE
1 x 300 @ 5:00- 25 choice kick, 50 swim in M-R-S, NO FREE
4 x 75 @ 1:15- 25 swim free br 3, 50 choice drill in 4th best stroke, NO FREE
1 x 300 free- 50 swim in 4th best stroke, 25 choice (drill, swim or kick)
1:00 rest, check HR immediately & OML
Platinum-
1 x 1200 swim free w/snorkel- roll hips evenly, finish your stroke on each side
1 x 300 kick on back- 75 free, 75 IM (NO FREE)- 10 yard breakouts throughout
1:00 rest, go to fin set
Gold-
1 x 800 swim free with snorkel- concentrate on even hip rotation, finishing your stroke; if no snorkel, br 3 throughout, except every 3rd 50 is br 7
1 x 300 kick on back- 75 free, 75 IM (NO FREE), 10 yard breakouts throughout
1:00 rest
With fins, finish up with...
24 x 25 @ :40- the usual sets of 4
200 drill before you get out. Do an excellent job with your HW tonight, and remind your parents to let me know how they feel about the 4 p.m. start time. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- four reverse 100 IM's, odds are drill, evens are swim
1:00 rest
4 x 75 @ 1:15- 50 ra2 la2 free drill, 25 breast kick on back
1 x 300 @ 5:00- 50 swim free br 3, 25 choice kick on back
4 x 75 @ 1:15- 25 choice kick on back with 10 yard breakout, 50 drill in M-R-S, NO FREE
1 x 300 @ 5:00- 25 choice kick, 50 swim in M-R-S, NO FREE
4 x 75 @ 1:15- 25 swim free br 3, 50 choice drill in 4th best stroke, NO FREE
1 x 300 free- 50 swim in 4th best stroke, 25 choice (drill, swim or kick)
1:00 rest, check HR immediately & OML
Platinum-
1 x 1200 swim free w/snorkel- roll hips evenly, finish your stroke on each side
1 x 300 kick on back- 75 free, 75 IM (NO FREE)- 10 yard breakouts throughout
1:00 rest, go to fin set
Gold-
1 x 800 swim free with snorkel- concentrate on even hip rotation, finishing your stroke; if no snorkel, br 3 throughout, except every 3rd 50 is br 7
1 x 300 kick on back- 75 free, 75 IM (NO FREE), 10 yard breakouts throughout
1:00 rest
With fins, finish up with...
24 x 25 @ :40- the usual sets of 4
200 drill before you get out. Do an excellent job with your HW tonight, and remind your parents to let me know how they feel about the 4 p.m. start time. Have a great day!
Tuesday, February 8, 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
6 x 50 kick/choice drill butterfly @ 2:00
Get fins...
BUTTERFLY DRILLING-
12 x 50 @ 2:00- odds are kick FAST on back, sswim free br 3 by 25's; evens are swim butterly/kick FAST choice on back
100 easy drill before you get out. Do an excellent job with your HW tonight, remember to bring in your REPORT CARDS so I can see how you're doing in school. Please remind your parents about the meeting tonight. 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
6 x 50 kick/choice drill butterfly @ 2:00
Get fins...
BUTTERFLY DRILLING-
- fly kick on back
- "sneak attack" breathing
- "sneak attack" with full arm stroke
- 3 kicks 1 pull butterfly
- swim fly
12 x 50 @ 2:00- odds are kick FAST on back, sswim free br 3 by 25's; evens are swim butterly/kick FAST choice on back
100 easy drill before you get out. Do an excellent job with your HW tonight, remember to bring in your REPORT CARDS so I can see how you're doing in school. Please remind your parents about the meeting tonight. Have a great day!
Tuesday, February 8, 2011
Tuesday, February 8, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/kick by 25's
1:00 rest
2 sets of:
3 x 75 @ 1:20- 50 fist free drill br 3, 25 choice drill NO FREE
1 x 125 @ 2:00- swim 50 free, 50 neg split in M-R-S, 25 kick build
No rest between sets; after 2nd set, continue right into...
1 x 300 swim IM- descend the 3 x 100's IM to what you can
1:00 rest, check HR
1 x 200 @ 3:45 kick negative split on back with 10 yard breakouts throughout
4 x 25 kick FAST choice (can be with boards), but all the same stroke @ :45
1 x 300 @ 5:30 kick negative split on back with 10 yard breakouts throughout
6 x 25 kick FAST choice (can be with boards)- odds are one kick, evens another, @ :35
1 x 400 @ 7:00 kick negative split on back with 10 yard breakouts throughout
8 x 25 kick FAST @ :30- switch kick after every 2 x 25
1 x 600 pull free w/snorkel, or br 3/5/7/9 by 50's - roll hips evenly, finish stroke, get time
1:00 rest
6 x 75 kick all out FAST @ 2:15- keep track of your times, check HR after #6
1 x 600 pull free as above, faster than previous 600
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 & remember to bring in your REPORT CARDS so I can see how you're doing in school. Get excited for the meet. 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
2 sets of:
3 x 75 @ 1:20- 50 fist free drill br 3, 25 choice drill NO FREE
1 x 125 @ 2:00- swim 50 free, 50 neg split in M-R-S, 25 kick build
No rest between sets; after 2nd set, continue right into...
1 x 300 swim IM- descend the 3 x 100's IM to what you can
1:00 rest, check HR
1 x 200 @ 3:45 kick negative split on back with 10 yard breakouts throughout
4 x 25 kick FAST choice (can be with boards), but all the same stroke @ :45
1 x 300 @ 5:30 kick negative split on back with 10 yard breakouts throughout
6 x 25 kick FAST choice (can be with boards)- odds are one kick, evens another, @ :35
1 x 400 @ 7:00 kick negative split on back with 10 yard breakouts throughout
8 x 25 kick FAST @ :30- switch kick after every 2 x 25
1 x 600 pull free w/snorkel, or br 3/5/7/9 by 50's - roll hips evenly, finish stroke, get time
1:00 rest
6 x 75 kick all out FAST @ 2:15- keep track of your times, check HR after #6
1 x 600 pull free as above, faster than previous 600
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 & remember to bring in your REPORT CARDS so I can see how you're doing in school. Get excited for the meet. Have a great day!
Monday, February 7, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
1 x 200 drill- 50 free, 50 NO FREE
:15 rest
2 x 100 swim @ 1:40- free/NO FREE by 25's
1 x 200- as above
:15 rest
6 x 50 swim/kick by 25's @ :50- odds are free, evens are NO FREE
1:00 rest, check HR
With fins,
12 x 150 @ 2:40 swim desc 1-3's to all out FAST: one set of 3 is free, next 3 are NO FREE, next set choice, last set of 3- kick on back
1:00 rest, check HR & take off fins
Platinum-
30 x 100 in 3 sets of 10 as follows:
odds are neg split free br 3, evens are free/NO FREE by 50's;
#5 & 10 are always kick, do whatever you have to to make the interval
1st 10 @ 1:35
2nd 10 @ 1:30
3rd 10 @ 1:25
Check HR after #30
300 drill/kick by 50's = 7000 scy
Gold-
3 sets of:
7 x 50 swim @ :55 (2nd set @ :50; 3rd set @ :45)- odds are swim neg split choice, evens are swim/kick by 25's NO FREE
1 x 300 swim w/snorkel, desc 1-3 to what you can
1:00 rest between each set, check HR
200 drill after 3rd set = 5650 scy
Do an excellent job with your HW tonight & remember to bring in your Report Cards so i can see how you're doing in school. Get excited for the meet this weekend. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
1 x 200 drill- 50 free, 50 NO FREE
:15 rest
2 x 100 swim @ 1:40- free/NO FREE by 25's
1 x 200- as above
:15 rest
6 x 50 swim/kick by 25's @ :50- odds are free, evens are NO FREE
1:00 rest, check HR
With fins,
12 x 150 @ 2:40 swim desc 1-3's to all out FAST: one set of 3 is free, next 3 are NO FREE, next set choice, last set of 3- kick on back
1:00 rest, check HR & take off fins
Platinum-
30 x 100 in 3 sets of 10 as follows:
odds are neg split free br 3, evens are free/NO FREE by 50's;
#5 & 10 are always kick, do whatever you have to to make the interval
1st 10 @ 1:35
2nd 10 @ 1:30
3rd 10 @ 1:25
Check HR after #30
300 drill/kick by 50's = 7000 scy
Gold-
3 sets of:
7 x 50 swim @ :55 (2nd set @ :50; 3rd set @ :45)- odds are swim neg split choice, evens are swim/kick by 25's NO FREE
1 x 300 swim w/snorkel, desc 1-3 to what you can
1:00 rest between each set, check HR
200 drill after 3rd set = 5650 scy
Do an excellent job with your HW tonight & remember to bring in your Report Cards so i can see how you're doing in school. Get excited for the meet this weekend. Have a great day!
Monday, February 7, 2011
Monday, February 7, 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-
4 sets of:
1 x 100 kick free on back with FAST underwater dolphin kick off of each wall (turn), and do your backstroke flip turns at each turn as well- @ 3:00
4 x 25 kick FAST with boards @ 1:00- one set free, one set breast, 1 set fly, last set free again
2 x 50 @ 1:15 swim STRONG negative split free breathing every 3 strokes
No rest between sets, check HR after 4th set.
If there is time...
BREASTSTROKE PULLOUTS from the middle of the pool
Do an excellent job on your HW tonight, remember to bring in your REPORT CARDS so I can see how you're doing in school. Get excited for the meet this weekend, 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-
4 sets of:
1 x 100 kick free on back with FAST underwater dolphin kick off of each wall (turn), and do your backstroke flip turns at each turn as well- @ 3:00
4 x 25 kick FAST with boards @ 1:00- one set free, one set breast, 1 set fly, last set free again
2 x 50 @ 1:15 swim STRONG negative split free breathing every 3 strokes
No rest between sets, check HR after 4th set.
If there is time...
BREASTSTROKE PULLOUTS from the middle of the pool
Do an excellent job on your HW tonight, remember to bring in your REPORT CARDS so I can see how you're doing in school. Get excited for the meet this weekend, have a great day!
Monday Morning, February 7, 2011
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/kick by 25's
1:00 rest
3 sets of:
1 x 225 as follows-
75 drill/swim/drill by 25's NO FREE
75 swim free, build kick on 2nd 25
75 drill/swim/drill by 25's NO FREE
:15 rest
3 x 25 on :40 kick on back build to FAST, with 10 yard breakouts
No rest between sets; the 3rd set, you can mix up the 75's on the 225 & go the 25's with a board
1:00 rest after 3rd set, check HR
PACE SET, 400 pull with the same equipment throught, desc 1-3
600 before you get out-
odd 100's are drill/kick by 50's, even 100's are swim dps choice
Do an excellent job in school today, get excited for the meet next weekend. Have a great day!
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/kick by 25's
1:00 rest
3 sets of:
1 x 225 as follows-
75 drill/swim/drill by 25's NO FREE
75 swim free, build kick on 2nd 25
75 drill/swim/drill by 25's NO FREE
:15 rest
3 x 25 on :40 kick on back build to FAST, with 10 yard breakouts
No rest between sets; the 3rd set, you can mix up the 75's on the 225 & go the 25's with a board
1:00 rest after 3rd set, check HR
PACE SET, 400 pull with the same equipment throught, desc 1-3
600 before you get out-
odd 100's are drill/kick by 50's, even 100's are swim dps choice
Do an excellent job in school today, get excited for the meet next weekend. Have a great day!
Sunday, February 6, 2011
Sunday, February 6, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/fly kick on side/breast pull with free kick, by 25's
1:00 rest
2 x 125 @ 2:00- 50 ra2 la2 free, 50 choice breaststroke drill, 25 breast kick on back
4 x 75 IM (NO FREE) @ 1:30 swim desc 1-3 to what you can, #4 is kick on back IM order by 25's
2 x 125 @ 2:00- 50 1/2 ra 1/2 la back, 75 drill/swim/drill breast by 25's
4 x 100 swim IM @ 1:45, desc 1-3; check HR immediately, then #4 is drill right after getting HR
1:00 rest
3 x 75 kick on back @ 1:20
3 x 25 kick FAST choice @ :40
2 x 200 swim BIG negative split free br 3 @ 2:50
3 x 75 kick on back @ 1:15
6 x 50 @ 1:00 kick desc 1-3 to something juicy
1 x 175 swim free br 3 with BIG 6 BEAT KICK on last 75
:30 rest, check HR
3 x 75 kick on back @ 1:15
3 x 25 kick FAST @ :45- keep track of times
3 x 25 kick FAST @ :10 rest, add up times & check HR immediately after last 25
1 x 100 easy choice
1:00 rest
MYSTERY SET
1:00 rest, check HR immediately after MYSTERY SET & OML
PLATINUM-
Mix up equipment, use snorkel at least 3x in set...
2 x 350 @ 4:45 swim free br 3, neg split the last 3 x 50 with BIG KICK
7 x 50 swim free @ :50 (different equipment from 350's)
2 x 350 @ 4:45- as above, different equipment than 7 x 50's
7 x 50 free @ :45- different equipment again
1 x 600 free- can be pull, but must be with snorkel
:30 rest, check HR
6 x 50 free @ :40
Check HR
200 drill before you get out
GOLD-
2 sets of:
6 x 75 as follows:
1 x 25 swim FAST in M-R-S @ :40
1 x 50 swim free br 3 @ :40, make the interval
1 x 200 pull free w/snorkel, or br 3/5/7/9 by 50's (or 4/2)- roll hips evenly, finish stroke
1:00 rest between sets.
200 drill before you get out
Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Remember, bring in your REPORT CARDS so I can see how you're doing. 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/fly kick on side/breast pull with free kick, by 25's
1:00 rest
2 x 125 @ 2:00- 50 ra2 la2 free, 50 choice breaststroke drill, 25 breast kick on back
4 x 75 IM (NO FREE) @ 1:30 swim desc 1-3 to what you can, #4 is kick on back IM order by 25's
2 x 125 @ 2:00- 50 1/2 ra 1/2 la back, 75 drill/swim/drill breast by 25's
4 x 100 swim IM @ 1:45, desc 1-3; check HR immediately, then #4 is drill right after getting HR
1:00 rest
3 x 75 kick on back @ 1:20
3 x 25 kick FAST choice @ :40
2 x 200 swim BIG negative split free br 3 @ 2:50
3 x 75 kick on back @ 1:15
6 x 50 @ 1:00 kick desc 1-3 to something juicy
1 x 175 swim free br 3 with BIG 6 BEAT KICK on last 75
:30 rest, check HR
3 x 75 kick on back @ 1:15
3 x 25 kick FAST @ :45- keep track of times
3 x 25 kick FAST @ :10 rest, add up times & check HR immediately after last 25
1 x 100 easy choice
1:00 rest
MYSTERY SET
1:00 rest, check HR immediately after MYSTERY SET & OML
PLATINUM-
Mix up equipment, use snorkel at least 3x in set...
2 x 350 @ 4:45 swim free br 3, neg split the last 3 x 50 with BIG KICK
7 x 50 swim free @ :50 (different equipment from 350's)
2 x 350 @ 4:45- as above, different equipment than 7 x 50's
7 x 50 free @ :45- different equipment again
1 x 600 free- can be pull, but must be with snorkel
:30 rest, check HR
6 x 50 free @ :40
Check HR
200 drill before you get out
GOLD-
2 sets of:
6 x 75 as follows:
1 x 25 swim FAST in M-R-S @ :40
1 x 50 swim free br 3 @ :40, make the interval
1 x 200 pull free w/snorkel, or br 3/5/7/9 by 50's (or 4/2)- roll hips evenly, finish stroke
1:00 rest between sets.
200 drill before you get out
Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Remember, bring in your REPORT CARDS so I can see how you're doing. Get excited for the meet next weekend, have a great day!
Friday, February 4, 2011
Friday, February 4, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/swim/drill by 25's
1:00 rest
8 x 50 @ 1:00 drill, 2 ra2 la2 free, 2 choice in MRS (NO FREE)
1 x 300- 50 kick negative split, 50 drill/swim dps in MRS
:20 rest
8 x 75 swim @ 1:10 as follows:
odds- free/MRS (dps)/free by 25's
evens- MRS (build)/free/MRS (build) by 25's
1:00 rest, check HR immediately & OML
PLATINUM-
6 sets of:
1 x 150 swim STRONG negative split @ 2:15...
OR...
1 x 100 swim free br 3 at mile pace @ 1:30
3 x 50 swim FASTER than pace @ 1;10
2 x 25 kick FAST @ :45
100 drill/kick by 25's
1:00 rest between sets
Finish up with...
8 x 125 swim free br 3 @ 1:45; #3, 5 & 7 are @ 1:35
1 x 600- 200 kick choice negative split (at least one 200 is on your back), then 100 drill
GOLD-
6 sets of:
3 x 75 swim desc 1-3 to something juicy @ 1:40
1 x 50 drill - same stroke as 75's swim
1:00 rest
1 x 50** swim FASTER than 2/3 of your 3rd 75 time
**- in even sets, go 3 x 25 swim FAST @ :10 rest
100 drill in same stroke as above
1:00 rest between sets.
Finish up with...
8 x 50 swim free/NO FREE @ :50 (#3, 5 & 7 are @ :45)
1 x 400 kick neg split/drill by 50's
Do an excellent job with your HW this weekend, don't wait until Sunday to get it started. Remember, bring in your Report Cards so I can see how you're doing in school. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/swim/drill by 25's
1:00 rest
8 x 50 @ 1:00 drill, 2 ra2 la2 free, 2 choice in MRS (NO FREE)
1 x 300- 50 kick negative split, 50 drill/swim dps in MRS
:20 rest
8 x 75 swim @ 1:10 as follows:
odds- free/MRS (dps)/free by 25's
evens- MRS (build)/free/MRS (build) by 25's
1:00 rest, check HR immediately & OML
PLATINUM-
6 sets of:
1 x 150 swim STRONG negative split @ 2:15...
OR...
1 x 100 swim free br 3 at mile pace @ 1:30
3 x 50 swim FASTER than pace @ 1;10
2 x 25 kick FAST @ :45
100 drill/kick by 25's
1:00 rest between sets
Finish up with...
8 x 125 swim free br 3 @ 1:45; #3, 5 & 7 are @ 1:35
1 x 600- 200 kick choice negative split (at least one 200 is on your back), then 100 drill
GOLD-
6 sets of:
3 x 75 swim desc 1-3 to something juicy @ 1:40
1 x 50 drill - same stroke as 75's swim
1:00 rest
1 x 50** swim FASTER than 2/3 of your 3rd 75 time
**- in even sets, go 3 x 25 swim FAST @ :10 rest
100 drill in same stroke as above
1:00 rest between sets.
Finish up with...
8 x 50 swim free/NO FREE @ :50 (#3, 5 & 7 are @ :45)
1 x 400 kick neg split/drill by 50's
Do an excellent job with your HW this weekend, don't wait until Sunday to get it started. Remember, bring in your Report Cards so I can see how you're doing in school. Have a great day!
Friday, February 4, 2011
SMAC- Silver
Big day today, warmup well!
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 100 @ :15 rest as follows:
50 ra2 la2 free drill
25 kick on back with FAST underwater dolphin kick off the wall
25 your choice drill, NO FREESTYLE
1:00 rest after #4, check HR for :06 (add a zero to the end of the number you get, that's your number of heart beats per minute)
Everybody start this set together...
1 x 200 swim backstroke with backstroke flip turns & FAST underwater dolphin kick off of every turn, @ 4:00
4 x 50 swim negative split freestyle br 3 @ :55 (or 1:10 or 1:20, we'll assign intervals to each lane)
6 x 25 @ 1:00 "JUNGLE SPRINTS" - I'll explain
1:00 rest, check HR again
Get ready...
15 x 50 swim descend sets of 1-3 @ 2:00 - same stroke for all 3 x 50 in each set; the 3rd 50 in each set should be an absolute, all out CRANK! Make sure you get your time for each 50 so you know if you're descending
Finish up with...
8 x 100 kick as follows:
odds- kick free on back @ 2:30 with FAST underwater dolphin kick & STRONG negative split
evens- kick 4 x 25 FAST with boards @ 1:00- same stroke for all 4 x 25's, you can change kick from one set to another, but not within a set
100 easy drill before you get out.
Do an excellent job on your HW this weekend, don't wait until Sunday Night to start it! Also, remember to bring in your REPORT CARDS so I can see how you're doing in school. Have a great day!
SMAC- Silver
Big day today, warmup well!
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 100 @ :15 rest as follows:
50 ra2 la2 free drill
25 kick on back with FAST underwater dolphin kick off the wall
25 your choice drill, NO FREESTYLE
1:00 rest after #4, check HR for :06 (add a zero to the end of the number you get, that's your number of heart beats per minute)
Everybody start this set together...
1 x 200 swim backstroke with backstroke flip turns & FAST underwater dolphin kick off of every turn, @ 4:00
4 x 50 swim negative split freestyle br 3 @ :55 (or 1:10 or 1:20, we'll assign intervals to each lane)
6 x 25 @ 1:00 "JUNGLE SPRINTS" - I'll explain
1:00 rest, check HR again
Get ready...
15 x 50 swim descend sets of 1-3 @ 2:00 - same stroke for all 3 x 50 in each set; the 3rd 50 in each set should be an absolute, all out CRANK! Make sure you get your time for each 50 so you know if you're descending
Finish up with...
8 x 100 kick as follows:
odds- kick free on back @ 2:30 with FAST underwater dolphin kick & STRONG negative split
evens- kick 4 x 25 FAST with boards @ 1:00- same stroke for all 4 x 25's, you can change kick from one set to another, but not within a set
100 easy drill before you get out.
Do an excellent job on your HW this weekend, don't wait until Sunday Night to start it! Also, remember to bring in your REPORT CARDS so I can see how you're doing in school. Have a great day!
Thursday, February 3, 2011
Thursday, February 3, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is choice fly drill/kick/drill/drill by 25's
1:00 rest
9 x 100 @ 1:50 in 3 sets of 3 as follows:
1- 50 ra2 la2 free drill, 50 choice drill NO FREE
2- 50 swim free br 3, 50 kick negative split on back with 10 yard breakouts
3- 50 swim NO FREE, 50 kick choice easy/FAST by 25's - 10 yard breakouts if on back
1:00 rest, check HR
PLATINUM-
2 x 1800 @ 1:00 rest as follows:
1- swim free br 3- descend the 300's 1-3 & 4-6 to something juicy
2- swim backstroke the same way
10 yard breakouts on both for the entire 1800 - it would be a shame to have to repeat either of these!
1:00 rest after #2, check HR
With fins, finish up with...
24 x 25 @ :40- the usual sets of 4
200 easy drill before you get out.
GOLD-
6 sets of:
1 x 150 @ 2:15 swim free br 3
1 x 50 swim free br 3 @ :35
2 x 25 JUNGLE SPRINT in M-R-S @ :40
No rest between sets. Check HR after 6th set
With fins, finish up with...
1 x 50 swim FAST in M-R-S @ 1:00
1 x 100 in same stroke @ 2:00- drill/kick build/drill/LUNGBUSTER by 25's
No rest between sets; add 1 x 50 in each set up to 3 x 50, then start over again with 1 x 50 for FOUR TOTAL ROUNDS; check HR after each FAST 50
200 easy drill before you get out. Do an excellent job with your HW tonight and remember to bring in your REPORT CARDS so I can see how you're doing in school. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is choice fly drill/kick/drill/drill by 25's
1:00 rest
9 x 100 @ 1:50 in 3 sets of 3 as follows:
1- 50 ra2 la2 free drill, 50 choice drill NO FREE
2- 50 swim free br 3, 50 kick negative split on back with 10 yard breakouts
3- 50 swim NO FREE, 50 kick choice easy/FAST by 25's - 10 yard breakouts if on back
1:00 rest, check HR
PLATINUM-
2 x 1800 @ 1:00 rest as follows:
1- swim free br 3- descend the 300's 1-3 & 4-6 to something juicy
2- swim backstroke the same way
10 yard breakouts on both for the entire 1800 - it would be a shame to have to repeat either of these!
1:00 rest after #2, check HR
With fins, finish up with...
24 x 25 @ :40- the usual sets of 4
200 easy drill before you get out.
GOLD-
6 sets of:
1 x 150 @ 2:15 swim free br 3
1 x 50 swim free br 3 @ :35
2 x 25 JUNGLE SPRINT in M-R-S @ :40
No rest between sets. Check HR after 6th set
With fins, finish up with...
1 x 50 swim FAST in M-R-S @ 1:00
1 x 100 in same stroke @ 2:00- drill/kick build/drill/LUNGBUSTER by 25's
No rest between sets; add 1 x 50 in each set up to 3 x 50, then start over again with 1 x 50 for FOUR TOTAL ROUNDS; check HR after each FAST 50
200 easy drill before you get out. Do an excellent job with your HW tonight and remember to bring in your REPORT CARDS so I can see how you're doing in school. Have a great day!
Thursday, February 3, 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
From the middle of the pool:
Work on breaststroke pullouts-
- remember, "as easy as 1-2-3!"
- one BIG pull & one kick underwater
- head stays down until after your hands pass under your face as they come up to break out
- everybody does at least 6 perfect pullouts!
KICKING-
5 sets of (even sets go 50's with boards):
2 x 75 swim IM order by 25's (NO FREE) @ 1:40, desc 1-2 to something juicy!
4 x 25 kick FAST on back @ 1:00- good underwater dolphin kick here! (go 3 x 50's with a board in 2nd & 4th sets @ 1:40, all FAST)
No rest between sets, check HR for :06 after 5th set.
If there is time...
1 x 300 swim negative split free breathing every 3 strokes
Do an excellent job on your HW tonight & remember to bring in your Report Cards so I can see how you're doing in school. 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
From the middle of the pool:
Work on breaststroke pullouts-
- remember, "as easy as 1-2-3!"
- one BIG pull & one kick underwater
- head stays down until after your hands pass under your face as they come up to break out
- everybody does at least 6 perfect pullouts!
KICKING-
5 sets of (even sets go 50's with boards):
2 x 75 swim IM order by 25's (NO FREE) @ 1:40, desc 1-2 to something juicy!
4 x 25 kick FAST on back @ 1:00- good underwater dolphin kick here! (go 3 x 50's with a board in 2nd & 4th sets @ 1:40, all FAST)
No rest between sets, check HR for :06 after 5th set.
If there is time...
1 x 300 swim negative split free breathing every 3 strokes
Do an excellent job on your HW tonight & remember to bring in your Report Cards so I can see how you're doing in school. Have a great day!
Wednesday, February 2, 2011
Wednesday, February 2, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/breast kick on back/drill/"blow it out the back" fly drill, by 25's
1:00 rest
6 x 75 @ :10 rest- 50 offside breathing free drill, 25 choice drill in 4th best stroke
4 x 100 @ 1:45- 50 swim dps free (take one less stroke on 2nd 25), 25 swim in 4th best stroke, 25 kick build to moderate- underwater dolphin kick to at least 10 yards!
3 x 300 @ :20 rest as follows:
1- swim back- FAST underwater dolphin kick to 10 yards off of each turn
2- kick IM (3 x 100 IM's continuously), desc 1-3 to what you can- can be with a board
3- swim 50 free br 3, 50 in 4th best stroke (NO FREE), neg split each 50
1:00 rest, check HR
Platinum-
7 x 50 pull free with snorkel @ :50
1 x 350 - odd 50's are swim neg split back with 10 yard breakouts, even 50's are kick choice with boards moderate neg split
:20 rest
7 x 50 pull free w/different equipment @ :50
1 x 450 - 100 swim mod neg split back with 10 yard breakouts, 50 swim in 4th best stroke
:20 rest
7 x 50 swim back/breast by 25's @ :55
1 x 750 pull free with snorkel & choice equipment, desc the 3 x 250 to what you can
1:00 rest, check HR immediately & OML
With fins, finish up with...
18 x 25 @ :40
1- kick with FAST 10 yard breakout
2- choice drill
3- LUNGBUSTER!
200 easy drill before you get out.
Gold-
24 x 75 @ 1:10 as follows (in sets of 4):
odds are always swim free br 3 (or 4/2- Maggie, Daryl, Eric)
evens- #2 is always swim/kick on back/swim- FAST underwater dolphin kick to 10 yards on the kick); #4 is free/NO FREE/free- hold your breathing pattern on the free throughout.
1 x 800 - 200 pull free br 3/7 by 50's (or 4/2), then 200 kick with 10 yard breakouts
With fins, finish up with...
18 x 25 @ :40
1- choice drill
2- jungle sprint, same stroke as 1st 25
3- LUNGBUSTER!
200 easy drill before you get out.
Do an excellent job with your HW tonight, and remember to bring in your Report Cards so I can see how you're doing in school. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/breast kick on back/drill/"blow it out the back" fly drill, by 25's
1:00 rest
6 x 75 @ :10 rest- 50 offside breathing free drill, 25 choice drill in 4th best stroke
4 x 100 @ 1:45- 50 swim dps free (take one less stroke on 2nd 25), 25 swim in 4th best stroke, 25 kick build to moderate- underwater dolphin kick to at least 10 yards!
3 x 300 @ :20 rest as follows:
1- swim back- FAST underwater dolphin kick to 10 yards off of each turn
2- kick IM (3 x 100 IM's continuously), desc 1-3 to what you can- can be with a board
3- swim 50 free br 3, 50 in 4th best stroke (NO FREE), neg split each 50
1:00 rest, check HR
Platinum-
7 x 50 pull free with snorkel @ :50
1 x 350 - odd 50's are swim neg split back with 10 yard breakouts, even 50's are kick choice with boards moderate neg split
:20 rest
7 x 50 pull free w/different equipment @ :50
1 x 450 - 100 swim mod neg split back with 10 yard breakouts, 50 swim in 4th best stroke
:20 rest
7 x 50 swim back/breast by 25's @ :55
1 x 750 pull free with snorkel & choice equipment, desc the 3 x 250 to what you can
1:00 rest, check HR immediately & OML
With fins, finish up with...
18 x 25 @ :40
1- kick with FAST 10 yard breakout
2- choice drill
3- LUNGBUSTER!
200 easy drill before you get out.
Gold-
24 x 75 @ 1:10 as follows (in sets of 4):
odds are always swim free br 3 (or 4/2- Maggie, Daryl, Eric)
evens- #2 is always swim/kick on back/swim- FAST underwater dolphin kick to 10 yards on the kick); #4 is free/NO FREE/free- hold your breathing pattern on the free throughout.
1 x 800 - 200 pull free br 3/7 by 50's (or 4/2), then 200 kick with 10 yard breakouts
With fins, finish up with...
18 x 25 @ :40
1- choice drill
2- jungle sprint, same stroke as 1st 25
3- LUNGBUSTER!
200 easy drill before you get out.
Do an excellent job with your HW tonight, and remember to bring in your Report Cards so I can see how you're doing in school. Have a great day!
Wednesday, February 2, 2011
SMAC- Silver
Good job yesterday, keep up the good work!
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, 5 sets of:
1 x 25 @ 1:00 kick on back with FAST underwater dolphin kick past the flags
3 x 25 @ 1:00 fly - #1 is "sneak attack" breathing; #2 is "sneak attack" breathing with full arm stroke; #3 is swim regular fly
2 x 50 kick FAST @ 1:30 - remember, FAST underwater dolphin kick off of each wall & the turn, too!
1:00 rest after 5th set, check HR for :06 & then take fins off
Talk quickly about "reading the clock," the key to interval training in swimming!!
3 sets of:
3 x 50 swim/kick on back by 25's - I will give each lane their interval for these 50's
1 x 200 swim negative split freestyle- remember, "negative split" means the second half is FASTER than the first half- use your kick to do this!. Breathe every 3 strokes ("br 3") for the entire 200 free
1:00 rest between each set, check your HR for :06 after each 200 free
100 easy drill before you get out.
Do an outstanding job on your HW tonight, remember to bring in your Report Cards so I can see how you're doing in school. Have a great day!
SMAC- Silver
Good job yesterday, keep up the good work!
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, 5 sets of:
1 x 25 @ 1:00 kick on back with FAST underwater dolphin kick past the flags
3 x 25 @ 1:00 fly - #1 is "sneak attack" breathing; #2 is "sneak attack" breathing with full arm stroke; #3 is swim regular fly
2 x 50 kick FAST @ 1:30 - remember, FAST underwater dolphin kick off of each wall & the turn, too!
1:00 rest after 5th set, check HR for :06 & then take fins off
Talk quickly about "reading the clock," the key to interval training in swimming!!
3 sets of:
3 x 50 swim/kick on back by 25's - I will give each lane their interval for these 50's
1 x 200 swim negative split freestyle- remember, "negative split" means the second half is FASTER than the first half- use your kick to do this!. Breathe every 3 strokes ("br 3") for the entire 200 free
1:00 rest between each set, check your HR for :06 after each 200 free
100 easy drill before you get out.
Do an outstanding job on your HW tonight, remember to bring in your Report Cards so I can see how you're doing in school. Have a great day!
Tuesday, February 1, 2011
Tuesday, February 1, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/choice breaststroke drill/choice skulling by 25's
1:00 rest
4 x 300 as follows:
1 x 150- 50 choice free drill, 25 swim free br 3 build to FAST
:15 rest
6 x 25 @ :35-
odds- kick on back with FAST dolphin kick breakout at 10 yards
evens- choice drill in 4th best stroke
No rest between sets.
1:00 rest after 4th set, check HR immediately & OML
4 sets of:
2 x 100 swim free br 3 @ 1:25
1 x 50 kick FAST @ 1:15
3 x 50 swim/kick by 25's @ :45
1 x 100 kick FAST @ 2:15
2 x 75 drill/swim dps/drill by 25's @ 1:45
BROKEN 100: 4 x 25 kick FAST with boards @ :10 rest (even sets go 50/2 x 25 @ :10 rest)
1:00 rest between sets
After 4th set...
PLATINUM-
3 x 400 negative split as follows:
1- free br 3, except every 4th 50 is br 5
2- kick on back with FAST underwater dolphin kick to 10 yards on each turn!
3- drill/swim by 50's backstroke
GOLD-
15 x 50 as follows:
2- swim free/NO FREE by 25's @ :50
1- swim neg split free br 3 @ :40
200 easy drill before you get out. Do an excellent job on your HW tonight and REMEMBER TO BRING IN YOUR REPORT CARDS so I can see how you're doing in school. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/choice breaststroke drill/choice skulling by 25's
1:00 rest
4 x 300 as follows:
1 x 150- 50 choice free drill, 25 swim free br 3 build to FAST
:15 rest
6 x 25 @ :35-
odds- kick on back with FAST dolphin kick breakout at 10 yards
evens- choice drill in 4th best stroke
No rest between sets.
1:00 rest after 4th set, check HR immediately & OML
4 sets of:
2 x 100 swim free br 3 @ 1:25
1 x 50 kick FAST @ 1:15
3 x 50 swim/kick by 25's @ :45
1 x 100 kick FAST @ 2:15
2 x 75 drill/swim dps/drill by 25's @ 1:45
BROKEN 100: 4 x 25 kick FAST with boards @ :10 rest (even sets go 50/2 x 25 @ :10 rest)
1:00 rest between sets
After 4th set...
PLATINUM-
3 x 400 negative split as follows:
1- free br 3, except every 4th 50 is br 5
2- kick on back with FAST underwater dolphin kick to 10 yards on each turn!
3- drill/swim by 50's backstroke
GOLD-
15 x 50 as follows:
2- swim free/NO FREE by 25's @ :50
1- swim neg split free br 3 @ :40
200 easy drill before you get out. Do an excellent job on your HW tonight and REMEMBER TO BRING IN YOUR REPORT CARDS so I can see how you're doing in school. Have a great day!
Tuesday, February 1, 2011
SMAC- Silver
Get fins before you get in 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
With fins:
BUTTERFLY DRILLING-
3 sets of:
3 x 50 swim negative split free br 3 @ 1:15 (or @ 1:30)
6 x 25 @ 1:00 as follows:
odds- swim FAST butterfly with FAST underwater dolphin kick off the wall
evens- kick FAST on back with FAST underwater dolphin kick off the wall
1 x 100 kick FAST free with boards
1:00 rest between sets, check HR for :06 after each 100 kick
With fins, finish up with...
16 x 25 @ 1:15 as follows (4 sets of 4 x 25):
1- 1/2 swim FAST, 1/2 drill (same stroke for entire 25);
2- swim build to FAST finish;
3- all drill
4- all swim FAST
No rest between sets of 4; odd sets of 4 are free, even sets of 4 are your choice (same stroke for all 4 x 25's)
After 4th set, 100 easy drill before you get out.
Do an excellent job on your HW tonight, and REMEMBER TO BRING IN YOUR REPORT CARDS so I can see how you're doing in school. Have a great day!
SMAC- Silver
Get fins before you get in 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
With fins:
BUTTERFLY DRILLING-
- Vertical dolphin kick;
- "Sneak attack" breathing drill;
- "Sneak attack" breathing drill with full armstroke;
- "Blow it out the back" drill;
- 3 kicks 1 stroke fly drill;
- Swim regular fly- 2 kicks for each stroke!
3 sets of:
3 x 50 swim negative split free br 3 @ 1:15 (or @ 1:30)
6 x 25 @ 1:00 as follows:
odds- swim FAST butterfly with FAST underwater dolphin kick off the wall
evens- kick FAST on back with FAST underwater dolphin kick off the wall
1 x 100 kick FAST free with boards
1:00 rest between sets, check HR for :06 after each 100 kick
With fins, finish up with...
16 x 25 @ 1:15 as follows (4 sets of 4 x 25):
1- 1/2 swim FAST, 1/2 drill (same stroke for entire 25);
2- swim build to FAST finish;
3- all drill
4- all swim FAST
No rest between sets of 4; odd sets of 4 are free, even sets of 4 are your choice (same stroke for all 4 x 25's)
After 4th set, 100 easy drill before you get out.
Do an excellent job on your HW tonight, and REMEMBER TO BRING IN YOUR REPORT CARDS so I can see how you're doing in school. Have a great day!
Subscribe to:
Comments (Atom)