Thursday, March 31, 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
BIG, JUICY, FROTHY SET HERE- make sure you're paying attention to the clock & reading the workout!
12 x 200 as follows (#'s 1 & 3 in each set are @ 4:30):
1- 50 drill, 50 swim dist per stroke, make sure you count your strokes (2 times through = 200)
2- 8 x 25 @ 1:00, odds are swim (NO FREE) build to FAST, evens are kick FAST on back (choice) with FAST underwater dolphin kick to at least 5 yards off the wall.
3- swim 150 yards freestyle, descending the 3 x 50's to FAST, then take :10 rest, then 1 x 50 kick FAST with boards
If there is time...
Work on breaststroke pullouts from mid-pool.
100 drill before you get out. Do an excellent job on your HW tonight, be sure to bring in your Report Cards so i can see how you're doing in school. Have a great day!
Thursday, March 31, 2011
Thursday, March 31, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/kick/snow angel fly drill, by 25's
1:00 rest
2 sets of:
2 x 125 @ 2:10- 50 choice backstroke drill, keep head flat & roll hips evenly, then 50 swim neg split backstroke with 10 yard breakouts, then 25 fly kick on side
3 x 50 @ :55- 25 kick free on belly head out (NO BOARD), 25 swim backstroke build (@ :50 in 2nd set)
No rest between sets; check HR after 2nd set.
3 sets of:
4 x 75 kick - LMAD on intervals, needs to be a challenging interval; good underwaters here to 10 yards!
1 x 100 swim/kick choice by 50's @ 1:30 (1:45)
4 x 50 kick FAST @ 1:15- hold fastest time possible, 2nd set with boards
1 x 450 swim free br 3, desc the 150's 1-3 to something juicy! (who can be under 1:45 on the 3rd 150? Under 1:40?!?)
1:00 rest between sets, check HR after each set
With fins, finish up with...(odd sets of 6 are fly)
24 x 25 @ :40 as follows:
2- drill, 1 swim build to FAST
1- drill
2- swim FAST
200 drill before you get out.
Do an excellent job on your HW tonight, be sure 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/snow angel fly drill, by 25's
1:00 rest
2 sets of:
2 x 125 @ 2:10- 50 choice backstroke drill, keep head flat & roll hips evenly, then 50 swim neg split backstroke with 10 yard breakouts, then 25 fly kick on side
3 x 50 @ :55- 25 kick free on belly head out (NO BOARD), 25 swim backstroke build (@ :50 in 2nd set)
No rest between sets; check HR after 2nd set.
3 sets of:
4 x 75 kick - LMAD on intervals, needs to be a challenging interval; good underwaters here to 10 yards!
1 x 100 swim/kick choice by 50's @ 1:30 (1:45)
4 x 50 kick FAST @ 1:15- hold fastest time possible, 2nd set with boards
1 x 450 swim free br 3, desc the 150's 1-3 to something juicy! (who can be under 1:45 on the 3rd 150? Under 1:40?!?)
1:00 rest between sets, check HR after each set
With fins, finish up with...(odd sets of 6 are fly)
24 x 25 @ :40 as follows:
2- drill, 1 swim build to FAST
1- drill
2- swim FAST
200 drill before you get out.
Do an excellent job on your HW tonight, be sure to bring in your Report Cards so I can see how you're doing in school. Have a great day!
Thursday, March 31, 2011
SMAC- Platinum & Gold
DRYLANDS:
Leg circuit, including...
squats- on deck & on BOSU ball
rope
quick feet
2 times through for each station, then...
Abs/core
Quickly hose down & get in for...
600/400 swim free
6 x 50 drill/swim dps by 25's @ 1:00
Jungle sprints w/tennis balls (one set each round from vertical kicking- think, "get the chicken")
Finish with...
2 x 400 swim backstroke @ :20 rest, desc 1-2 to what you can
100 drill before you get out.
Do an excellent job in school today, eat well & drink plenty of water. Have a great day!
SMAC- Platinum & Gold
DRYLANDS:
Leg circuit, including...
squats- on deck & on BOSU ball
rope
quick feet
2 times through for each station, then...
Abs/core
Quickly hose down & get in for...
600/400 swim free
6 x 50 drill/swim dps by 25's @ 1:00
Jungle sprints w/tennis balls (one set each round from vertical kicking- think, "get the chicken")
Finish with...
2 x 400 swim backstroke @ :20 rest, desc 1-2 to what you can
100 drill before you get out.
Do an excellent job in school today, eat well & drink plenty of water. Have a great day!
Wednesday, March 30, 2011
SMAC- Silver
300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
4 sets of:
1 x 50 @ 1:45- 25 swim backstroke- with flip turn, then 25 kick FAST on back, with FAST underwater dolphin kick off of each wall!
2 x 25 kick FAST with board @ 1:00 (I'll give you the kick for each set)
No rest between sets.
1 x 300 swim/kick by 25's - the swim is build to a FAST turn; the kick is always FAST!
1:00 rest, check HR
With the BRONZE GROUP:
Fly drilling fins:
sneak attack drill;
sneak attack drill with full arm stroke when breathing
3 kicks 1 pull fly
swim regular fly
100 drill before you get out. Do an excellent job with your HW tonight, remember to give your parents those entry sheets with your meet fees! Have a great day!
SMAC- Silver
300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
4 sets of:
1 x 50 @ 1:45- 25 swim backstroke- with flip turn, then 25 kick FAST on back, with FAST underwater dolphin kick off of each wall!
2 x 25 kick FAST with board @ 1:00 (I'll give you the kick for each set)
No rest between sets.
1 x 300 swim/kick by 25's - the swim is build to a FAST turn; the kick is always FAST!
1:00 rest, check HR
With the BRONZE GROUP:
Fly drilling fins:
sneak attack drill;
sneak attack drill with full arm stroke when breathing
3 kicks 1 pull fly
swim regular fly
100 drill before you get out. Do an excellent job with your HW tonight, remember to give your parents those entry sheets with your meet fees! Have a great day!
Wednesday, March 30, 2011
Wednesday, March 30, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 kick, 25 choice breaststroke drill
1:00 rest
3 x 250 @ :20 rest as follows:
odds- odd 50's are ra2 la2 free drill- watch your head position; even 50's are drill in M-R-S, NO FREE
#2- odd 50's are kick negative split, even 50's are swim negative split in M-R-S, NO FREE
1:00 rest
3 sets of:
4 x 50 @ 1:00 choice drill/swim dps (NO FREE in 2nd & 3rd sets)
4 x 50 kick neg split with STRONG 10 yard breakouts @ :55
1 x 100 kick @ 1:50- 50 free or fly on back, then 50 kick breast w/board- desc 1-3
1 x 150 in 4th best stroke- 50 drill/25 swim build, then 25 drill 50 swim neg split
1:00 rest between sets, check HR after each set
1 x 600 pull free w/snorkel or br 3/5/7 by 50's- roll hips evenly, finish stroke
1:00 rest, get fins
With fins, finish up with...
9 x 100 as follows:
odd 100's @ 1:50 - 50 breast pull w/free kick, :10 rest, 25 FAST LUNGBUSTER, 25 kick on back w/arms toward ceiling
even 100's- 4 x 25 jungle sprint @ :40- even 25's are kick with explosive underwater dolphin kick to the breakout
200 easy drill = 5500 scy
Do an excellent job with your HW tonight, be sure to give those entry fees to your parents. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 kick, 25 choice breaststroke drill
1:00 rest
3 x 250 @ :20 rest as follows:
odds- odd 50's are ra2 la2 free drill- watch your head position; even 50's are drill in M-R-S, NO FREE
#2- odd 50's are kick negative split, even 50's are swim negative split in M-R-S, NO FREE
1:00 rest
3 sets of:
4 x 50 @ 1:00 choice drill/swim dps (NO FREE in 2nd & 3rd sets)
4 x 50 kick neg split with STRONG 10 yard breakouts @ :55
1 x 100 kick @ 1:50- 50 free or fly on back, then 50 kick breast w/board- desc 1-3
1 x 150 in 4th best stroke- 50 drill/25 swim build, then 25 drill 50 swim neg split
1:00 rest between sets, check HR after each set
1 x 600 pull free w/snorkel or br 3/5/7 by 50's- roll hips evenly, finish stroke
1:00 rest, get fins
With fins, finish up with...
9 x 100 as follows:
odd 100's @ 1:50 - 50 breast pull w/free kick, :10 rest, 25 FAST LUNGBUSTER, 25 kick on back w/arms toward ceiling
even 100's- 4 x 25 jungle sprint @ :40- even 25's are kick with explosive underwater dolphin kick to the breakout
200 easy drill = 5500 scy
Do an excellent job with your HW tonight, be sure to give those entry fees to your parents. Have a great day!
Tuesday, March 29, 2011
Tuesday, March 29, 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 75 as follows:
2- drill/swim/kick by 25's NO FREE, @ 2:15
2- swim free br 3 desc 1-2 @ 1:45
Check HR after #8 for :06
3 sets of:
4 x 25 drill @ 1:00- I'll give you the drill for each set
3 x 50 kick FAST with boards @ 1:40
1 x 100 IM swim, desc 1-3 to something juicy!
1:00 rest between sets. After 3rd set, check HR, then 1:00 rest...
1 x 400 swim backstroke with PERFECT backstroke flip turns!
If there is time...
Fin set- something FAST before you go!
100 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 pushoffs!
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
8 x 75 as follows:
2- drill/swim/kick by 25's NO FREE, @ 2:15
2- swim free br 3 desc 1-2 @ 1:45
Check HR after #8 for :06
3 sets of:
4 x 25 drill @ 1:00- I'll give you the drill for each set
3 x 50 kick FAST with boards @ 1:40
1 x 100 IM swim, desc 1-3 to something juicy!
1:00 rest between sets. After 3rd set, check HR, then 1:00 rest...
1 x 400 swim backstroke with PERFECT backstroke flip turns!
If there is time...
Fin set- something FAST before you go!
100 drill before you get out.
Do an excellent job on your HW tonight, get excited for the meet. Have a great day!
Tuesday, March 29, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 25 choice breaststroke drill, 25 drill, 50 kick
1:00 rest
3 sets of:
1 x 225 @ 3:30- 25 ra2 la2 free drill, 25 2 kicks 1 pull breast, 25 kick on back with arms toward ceiling
1 x 75 @ 1:40 kick on back, desc 1-3 to what you can
1 x 100 swim negative split backstroke @ 1:40
No rest between sets, check HR after 3rd set
1:00 rest
6 x 100 kick neg split @ 1:40 ( or 75's)- #'s 2 & 4 are with boards
1 x 75 @ 2:00 kick FAST for time with boards
1 x 150 swim BIG negative split freestyle br 3 @ 2:15
4 x 100 kick neg split @ 1:40 (or 75's)- #3 is with a board
3 x 75 @ 2:00 kick FAST for time with boards
1 x 300 swim BIG negative split freestyle br 3 @ 5:00
1 x 200 kick FAST for time on back- 10 yard breakouts throughout.
1:00 rest, check HR
With fins, finish up with...
24 x 25 @ :45- the usual!
200 drill before you get out = 4650 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- each 100 is 25 choice breaststroke drill, 25 drill, 50 kick
1:00 rest
3 sets of:
1 x 225 @ 3:30- 25 ra2 la2 free drill, 25 2 kicks 1 pull breast, 25 kick on back with arms toward ceiling
1 x 75 @ 1:40 kick on back, desc 1-3 to what you can
1 x 100 swim negative split backstroke @ 1:40
No rest between sets, check HR after 3rd set
1:00 rest
6 x 100 kick neg split @ 1:40 ( or 75's)- #'s 2 & 4 are with boards
1 x 75 @ 2:00 kick FAST for time with boards
1 x 150 swim BIG negative split freestyle br 3 @ 2:15
4 x 100 kick neg split @ 1:40 (or 75's)- #3 is with a board
3 x 75 @ 2:00 kick FAST for time with boards
1 x 300 swim BIG negative split freestyle br 3 @ 5:00
1 x 200 kick FAST for time on back- 10 yard breakouts throughout.
1:00 rest, check HR
With fins, finish up with...
24 x 25 @ :45- the usual!
200 drill before you get out = 4650 scy.
Do an excellent job with your HW tonight, get excited for the meet. Have a great day!
Monday, March 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
Talk about breaststroke drilling/pullout (25's breast pull drill)
Talk about importance of underwater dolphin kick off the wall (25's kick)
Talk about freestyle breathing, then...
10 minute swim freestyle, concentrating on:
breathing (every 3)
flip turns (every turn)
head position (closer to 45 degree angle then looking "forward")
1:00 rest- review skills from 10 minute swim
With fins:
Fly drilling progression
Do an excellent job on yoru HW tonight, 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
Talk about breaststroke drilling/pullout (25's breast pull drill)
Talk about importance of underwater dolphin kick off the wall (25's kick)
Talk about freestyle breathing, then...
10 minute swim freestyle, concentrating on:
breathing (every 3)
flip turns (every turn)
head position (closer to 45 degree angle then looking "forward")
1:00 rest- review skills from 10 minute swim
With fins:
Fly drilling progression
Do an excellent job on yoru HW tonight, get excited for the meet. Have a great day!
Monday, March 28, 2011
Monday, March 28, 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
18 x 50 as follows:
3- drill/kick by 25's (1st set free; last two sets, NO FREE) @ 1:00
3- swim neg split free br 3 (swim free/NO FREE in 2nd set; swim/kick choice in 3rd set) @ :50
1:00 rest, check HR
9 x 5-minute swims @ 6:00, desc 1-3 to what you can (middle set of 3 is kick); 3rd one of each set of 3 should be JUICY!
1:00 rest, check HR
With fins, finish up with...
24 x 25 @ :45 - the usual
200 easy drill before you get out.
Do an excellent job with your HW tonight. 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/swim/drill/fly kick on side by 25's
1:00 rest
18 x 50 as follows:
3- drill/kick by 25's (1st set free; last two sets, NO FREE) @ 1:00
3- swim neg split free br 3 (swim free/NO FREE in 2nd set; swim/kick choice in 3rd set) @ :50
1:00 rest, check HR
9 x 5-minute swims @ 6:00, desc 1-3 to what you can (middle set of 3 is kick); 3rd one of each set of 3 should be JUICY!
1:00 rest, check HR
With fins, finish up with...
24 x 25 @ :45 - the usual
200 easy drill before you get out.
Do an excellent job with your HW tonight. Get excited for the meet next weekend, have a great day!
Monday Morning, March 28, 2011
SMAC- Platinum & Gold
Drylands first (leg circuit), then swim:
600/400 freestyle
400 reverse IM- each 100 is drill/kick/drill/swim by 25's
1:00 rest
3 sets of:
2 x 75 @ 1:20- drill/swim dps/drill by 25's- get stroke count on 25 swim
2 x 50 swim (build)/kick on back by 25's
No rest between sets; have same stroke count on 25 swim build as 25 dps on 75's
1:00 rest after 3rd set, check HR
3 sets of:
1 x 150 swim negative split (br 3 if free) @ 2:15
4 x 25 jungle sprints @ :40
No rest between sets, check HR after 3rd set
If there is time...
1 x 600 swim as follows:
100 choice negative split (br 3 if free)
100 swim IM, desc 1-3 to what you can
200 easy drill = 3300 scy
Do an excellent job in school today. Remember, have your parents email me by 10 a.m. if you want to swim in the meet. Have a great day!
SMAC- Platinum & Gold
Drylands first (leg circuit), then swim:
600/400 freestyle
400 reverse IM- each 100 is drill/kick/drill/swim by 25's
1:00 rest
3 sets of:
2 x 75 @ 1:20- drill/swim dps/drill by 25's- get stroke count on 25 swim
2 x 50 swim (build)/kick on back by 25's
No rest between sets; have same stroke count on 25 swim build as 25 dps on 75's
1:00 rest after 3rd set, check HR
3 sets of:
1 x 150 swim negative split (br 3 if free) @ 2:15
4 x 25 jungle sprints @ :40
No rest between sets, check HR after 3rd set
If there is time...
1 x 600 swim as follows:
100 choice negative split (br 3 if free)
100 swim IM, desc 1-3 to what you can
200 easy drill = 3300 scy
Do an excellent job in school today. Remember, have your parents email me by 10 a.m. if you want to swim in the meet. Have a great day!
Sunday, March 27, 2011
Sunday, March 27, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 2 kicks 1 pull breaststroke/drill/kick/drill by 25's
1:00 rest
6 x 50 drill/swim dps by 25's @ 1:00
4 x 300 @ :20 rest-
odds- 50 swim choice, 50 kick easy/FAST by 25's
evens- swim neg split free, desc 1-2
1:00 rest, check HR
3 sets of:
1 x 25 kick FAST @ :30
1 x 50 kick FAST @ :55
1 x 75 kick FAST @ 1:15
1 x 100 swim neg split free br 3 @ 1:30
4 x 25 kick choice FAST w/boards @ :45
25/50/75 kick as above
1 x 100 IM swim @ 1:45 (desc 1-3)
4 x 50 swim/kick by 25's @ :55 (1:05)- 2nd set @ :50; 3rd set @ :45)
After 3rd set, check HR & finish up with...
1 x 600 pull free w/snorkel- roll hips, finish each stroke
200 easy drill before you get out. Don't forget, drylands tomorrow morning- bring shoes, shorts & a t-shirt. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 2 kicks 1 pull breaststroke/drill/kick/drill by 25's
1:00 rest
6 x 50 drill/swim dps by 25's @ 1:00
4 x 300 @ :20 rest-
odds- 50 swim choice, 50 kick easy/FAST by 25's
evens- swim neg split free, desc 1-2
1:00 rest, check HR
3 sets of:
1 x 25 kick FAST @ :30
1 x 50 kick FAST @ :55
1 x 75 kick FAST @ 1:15
1 x 100 swim neg split free br 3 @ 1:30
4 x 25 kick choice FAST w/boards @ :45
25/50/75 kick as above
1 x 100 IM swim @ 1:45 (desc 1-3)
4 x 50 swim/kick by 25's @ :55 (1:05)- 2nd set @ :50; 3rd set @ :45)
After 3rd set, check HR & finish up with...
1 x 600 pull free w/snorkel- roll hips, finish each stroke
200 easy drill before you get out. Don't forget, drylands tomorrow morning- bring shoes, shorts & a t-shirt. Have a great day!
Thursday, March 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
SKILLS DAY
Butterfly breathing
Breaststroke kick & pullouts
Flip turns - free & back
Open turns
Finish up with...
1 x 400 kick - 50 free on back with 5 yard breakouts; 50 choice with boards - easy/FAST by 25's
Do an excellent job with your HW this weekend & enjoy your time off. 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
SKILLS DAY
Butterfly breathing
Breaststroke kick & pullouts
Flip turns - free & back
Open turns
Finish up with...
1 x 400 kick - 50 free on back with 5 yard breakouts; 50 choice with boards - easy/FAST by 25's
Do an excellent job with your HW this weekend & enjoy your time off. Have a great day!
Thursday, March 24, 2011
Thursday, March 24, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/breast pull with free kick, by 25's
1:00 rest
6 x 75 @ 1:30-
25 fist free, 25 kick choice build to FAST with 10 yard breakout, 25 drill in M-R-S, NO FREE
1 x 250-
odd 50's are swim build to FAST/drill by 25's in M-R-S
even 50's are kick mod/FAST by 25's with 10 yard breakouts!
1:00 rest, check HR
4 sets of (I'll explain this set):
3 x 50 breaststroke drill @ 1:10
4 x 25 as follows:
:20 FAST kick free on back at the wall, then...
1 x 25 kick FAST breaststroke w/boards @ :40
After 4th 25...
1 x 200 swim STRONG neg split free br 3 (100 for Gold) @ 3:00 (1:45 for Gold)
4 x 50 kick choice @ :55 (make the interval, which gets :05 faster in each set)
:30 rest between sets to check HR
After last set, check HR OML as well, then...
200 drill before you get out.
Enjoy your time off this weekend (NO WORKOUT TOMORROW). Make sure you do an excellent job on your HW this weekend & remind your parents to email me if you want to swim in the CBAC meet. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/breast pull with free kick, by 25's
1:00 rest
6 x 75 @ 1:30-
25 fist free, 25 kick choice build to FAST with 10 yard breakout, 25 drill in M-R-S, NO FREE
1 x 250-
odd 50's are swim build to FAST/drill by 25's in M-R-S
even 50's are kick mod/FAST by 25's with 10 yard breakouts!
1:00 rest, check HR
4 sets of (I'll explain this set):
3 x 50 breaststroke drill @ 1:10
4 x 25 as follows:
:20 FAST kick free on back at the wall, then...
1 x 25 kick FAST breaststroke w/boards @ :40
After 4th 25...
1 x 200 swim STRONG neg split free br 3 (100 for Gold) @ 3:00 (1:45 for Gold)
4 x 50 kick choice @ :55 (make the interval, which gets :05 faster in each set)
:30 rest between sets to check HR
After last set, check HR OML as well, then...
200 drill before you get out.
Enjoy your time off this weekend (NO WORKOUT TOMORROW). Make sure you do an excellent job on your HW this weekend & remind your parents to email me if you want to swim in the CBAC meet. Have a great day!
Thursday, March 24, 2011
BH- scy
5 sets of:
4 x 50 offside breathing free drill @ :10 rest- breathe every stroke
4 x 25 as follows:
:20 kick FAST free on back at wall
1 x 25 kick FAST breaststroke w/board @ :40
After 4th 25, continue right into...
1 x 200 swim STRONG negative split free br 3 @ 2:40
4 x 50 kick choice @ :55 (interval gets :05 faster in each round: 2nd set @ :50; 3rd set @ :45, 4th set @ :40; then in 5th set, go odd 50's @ :45 and even 50's @ :35)
:30 rest between sets to check HR, then get right into the next set
BH- scy
5 sets of:
4 x 50 offside breathing free drill @ :10 rest- breathe every stroke
4 x 25 as follows:
:20 kick FAST free on back at wall
1 x 25 kick FAST breaststroke w/board @ :40
After 4th 25, continue right into...
1 x 200 swim STRONG negative split free br 3 @ 2:40
4 x 50 kick choice @ :55 (interval gets :05 faster in each round: 2nd set @ :50; 3rd set @ :45, 4th set @ :40; then in 5th set, go odd 50's @ :45 and even 50's @ :35)
:30 rest between sets to check HR, then get right into the next set
Thursday Morning, March 24, 2011
SMAC- Platinum
600/400- the IM is drill/kick by 50's
1:00 rest
3 sets of:
4 x 50 choice breaststroke drill @ 1:00 (breast pull w/free kick in 2nd set)
4 x 50 swim breast/free br 3 by 25's @ :55 (@ :50 in 2nd set; @ :45 in 3rd set)
1 x 300 swim back/breast by 50's, desc the 100's 1-3 to what you can
1:00 rest between sets, check HR after each set
Finish up with...
1 x 400 kick-
odd 100's on back with FAST 10 yard breakouts
even 100's w/board moderate choice
200 easy drill = 3700 scy
Do an excellent job with your Spring Break today- lots of napping, trash TV, big lunch, etc...See you at 4 p.m., have a great day!
SMAC- Platinum
600/400- the IM is drill/kick by 50's
1:00 rest
3 sets of:
4 x 50 choice breaststroke drill @ 1:00 (breast pull w/free kick in 2nd set)
4 x 50 swim breast/free br 3 by 25's @ :55 (@ :50 in 2nd set; @ :45 in 3rd set)
1 x 300 swim back/breast by 50's, desc the 100's 1-3 to what you can
1:00 rest between sets, check HR after each set
Finish up with...
1 x 400 kick-
odd 100's on back with FAST 10 yard breakouts
even 100's w/board moderate choice
200 easy drill = 3700 scy
Do an excellent job with your Spring Break today- lots of napping, trash TV, big lunch, etc...See you at 4 p.m., have a great day!
Wednesday, March 23, 2011
Wednesday, March 23, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 kick, 25 1/2 ra 1/2 la back drill
1:00 rest
300- 50 offside breathing free drill, 25 kick on back with FAST underwater dolphin kick to 10 yards, then 25 choice drill in M-R-S, NO FREE
:20 rest
200- 50 swim mod neg split free br 3, 50 swim mod neg split M-R-S, NO FREE
:20 rest
100 kick on back easy/FAST by 25's with FAST underwater dolphin kick to 10 yards off of each wall
1:00 rest, check HR
With fins:
16 x 25 @ :40 as follows:
1- breast pull w/free kick
2- fly pull w/free kick (with "sneak attack" breath)
3- fly swim build to FAST
4- LUNGBUSTER!
Take off fins & continue right into...
3 x 600 as follows:
odds-
100 swim neg split free br 3
50 kick moderate with FAST underwater dolphin kick to 10 yards!
100 swim IM- build each 25 to strong
50 kick FAST with super aggressive underwater dolphin kick to 10 yards!
#2- 100 kick negative split on back with FAST underwater dolphin kick to 10 yards!
50 swim strong neg split in M-R-S, NO FREE
1:00 rest, check HR immediately & OML
200 drill before you get out
Do an excellent job with your HW tonight, remind your parents to email me if you want to swim in the CBAC meet on April 8. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 kick, 25 1/2 ra 1/2 la back drill
1:00 rest
300- 50 offside breathing free drill, 25 kick on back with FAST underwater dolphin kick to 10 yards, then 25 choice drill in M-R-S, NO FREE
:20 rest
200- 50 swim mod neg split free br 3, 50 swim mod neg split M-R-S, NO FREE
:20 rest
100 kick on back easy/FAST by 25's with FAST underwater dolphin kick to 10 yards off of each wall
1:00 rest, check HR
With fins:
16 x 25 @ :40 as follows:
1- breast pull w/free kick
2- fly pull w/free kick (with "sneak attack" breath)
3- fly swim build to FAST
4- LUNGBUSTER!
Take off fins & continue right into...
3 x 600 as follows:
odds-
100 swim neg split free br 3
50 kick moderate with FAST underwater dolphin kick to 10 yards!
100 swim IM- build each 25 to strong
50 kick FAST with super aggressive underwater dolphin kick to 10 yards!
#2- 100 kick negative split on back with FAST underwater dolphin kick to 10 yards!
50 swim strong neg split in M-R-S, NO FREE
1:00 rest, check HR immediately & OML
200 drill before you get out
Do an excellent job with your HW tonight, remind your parents to email me if you want to swim in the CBAC meet on April 8. Have a great day!
Wednesday, March 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
3 sets of:
4 x 25 kick FAST on back @ 1:00 with FAST underwater dolphin kick to 5 yards!
3 x 50 @ 2:00 kick with boards descend 1-3 to all out FAST!
No rest between sets; check HR after 3rd set
1 x 600 as follows:
100 swim negative split free br 3
50 kick on back with FAST underwater dolphin kick to yards, flip turn; easy/FAST by 25's!
1:00 rest, check HR
Work on breaststroke with Bronze Group:
- body position is flat
- 3 parts of the stroke
- squeeze feet at the end of the kick
Work on breaststroke pullouts until the end of workout
Do an excellent job with your HW tonight, remind your parents to email me if you want to swim in the CBAC meet April 8. 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:
4 x 25 kick FAST on back @ 1:00 with FAST underwater dolphin kick to 5 yards!
3 x 50 @ 2:00 kick with boards descend 1-3 to all out FAST!
No rest between sets; check HR after 3rd set
1 x 600 as follows:
100 swim negative split free br 3
50 kick on back with FAST underwater dolphin kick to yards, flip turn; easy/FAST by 25's!
1:00 rest, check HR
Work on breaststroke with Bronze Group:
- body position is flat
- 3 parts of the stroke
- squeeze feet at the end of the kick
Work on breaststroke pullouts until the end of workout
Do an excellent job with your HW tonight, remind your parents to email me if you want to swim in the CBAC meet April 8. Have a great day!
Wednesday, March 23, 2011
TB- scy
2 sets of:
12 x 25 @ :40 as follows-
1- choice fly drill, sharp drilling - not sloppy
2- fly swim build to FAST
3- FAST dolphin kick LUNGBUSTER (on stomach, small, FAST dolphin kicks)
Check HR after last 25, then continue right into...
6 x 100 swim free/back by 50's, 2 @ 1:20, 1 @ 1:10
2 x 400 @ 5:00 swim negative split free br 3, desc 2nd 200 1-2 in each set to something juicy
Check HR again after 2nd 400, then finish up with...
4 x 50** kick on back desc 1-4 to all out FAST @ 1:00, get time on #4
**In 2nd set, go 8 x 25 kick FAST w/board @ :40, holding as FAST or FASTER time per 25 from the 4th 50 kick at the end of the 1st set (Ex: go :32 on 4th 50 kick, hold :16 or FASTER on the 8 x 25's kick @ :40- go @ :45 if necessary)
No rest between sets, check HR immediately & OML after 2nd set
TB- scy
2 sets of:
12 x 25 @ :40 as follows-
1- choice fly drill, sharp drilling - not sloppy
2- fly swim build to FAST
3- FAST dolphin kick LUNGBUSTER (on stomach, small, FAST dolphin kicks)
Check HR after last 25, then continue right into...
6 x 100 swim free/back by 50's, 2 @ 1:20, 1 @ 1:10
2 x 400 @ 5:00 swim negative split free br 3, desc 2nd 200 1-2 in each set to something juicy
Check HR again after 2nd 400, then finish up with...
4 x 50** kick on back desc 1-4 to all out FAST @ 1:00, get time on #4
**In 2nd set, go 8 x 25 kick FAST w/board @ :40, holding as FAST or FASTER time per 25 from the 4th 50 kick at the end of the 1st set (Ex: go :32 on 4th 50 kick, hold :16 or FASTER on the 8 x 25's kick @ :40- go @ :45 if necessary)
No rest between sets, check HR immediately & OML after 2nd set
Tuesday, March 22, 2011
Tuesday, March 22, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/kick build/2 kicks 1 pull breaststroke drill, by 25's
1:00 rest
2 x 200 @ 3:45- 50 catchup free drill, 50 choice breaststroke drill
6 x 25 @ :40 breast pull w/free kick
3 sets of:
4 x 50 kick on back (10 yard breakouts!) @ 1:00 (@ :55 in 2nd set, @ :50 in 3rd set)
4 x 25 @ :45 as follows:
1- swim breaststroke build to FAST
#3- always FAST dolphin kick LUNGBUSTER!
evens- kick on back with FAST underwater dolphin kick to 10 yards, then mod. kick to the end
No rest between sets; after 3rd set, check HR immediately & OML
1:00 rest
3 x 100 swim/kick by 50's @ 1:45, descend 1-3 to what you can
1 x 200 kick neg split on back, get time @ 4:00
3 x 100 @ 1:45, odds are swim/kick by 50's, #2 is all kick
1 x 200 kick neg split on back, faster than #1, @ 4:00
3 x 100 @ 1:45, odds are kick on back, #2 is swim/kick by 50's
1 x 200 kick neg split on back, fastest of the day!
1:00 rest, check HR immediately & OML
Easy 100 drill before you get out. Do an excellent job with your HW tonight, be sure to give that handout about the CBAC meet to your parents. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/kick build/2 kicks 1 pull breaststroke drill, by 25's
1:00 rest
2 x 200 @ 3:45- 50 catchup free drill, 50 choice breaststroke drill
6 x 25 @ :40 breast pull w/free kick
3 sets of:
4 x 50 kick on back (10 yard breakouts!) @ 1:00 (@ :55 in 2nd set, @ :50 in 3rd set)
4 x 25 @ :45 as follows:
1- swim breaststroke build to FAST
#3- always FAST dolphin kick LUNGBUSTER!
evens- kick on back with FAST underwater dolphin kick to 10 yards, then mod. kick to the end
No rest between sets; after 3rd set, check HR immediately & OML
1:00 rest
3 x 100 swim/kick by 50's @ 1:45, descend 1-3 to what you can
1 x 200 kick neg split on back, get time @ 4:00
3 x 100 @ 1:45, odds are swim/kick by 50's, #2 is all kick
1 x 200 kick neg split on back, faster than #1, @ 4:00
3 x 100 @ 1:45, odds are kick on back, #2 is swim/kick by 50's
1 x 200 kick neg split on back, fastest of the day!
1:00 rest, check HR immediately & OML
Easy 100 drill before you get out. Do an excellent job with your HW tonight, be sure to give that handout about the CBAC meet to your parents. Have a great day!
Tuesday, March 22, 2011
SMAC- Silver
300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
Talk more about the breaststroke pullout, then work on them for ten minutes from mid-pool
KICKING-
4 sets of:
1 x 75 kick IM order by 25's w/board @ 2:15 - different 25 is FAST each round!
2 x 25 kick FAST on back @ 1:00 (1st set fly; 2nd set free on back, 3rd set breast, 4th set free on back), all with FAST underwater dolphin kick to at least 5 yards off the wall!
No rest between sets; check HR after 4th set.
Finish up with...
3 x 150 swim freestyle descend 1-3 to what you can @ 4:00.
100 drill choice before you get out. Do an excellent job on your HW tonight & remind your parents to email me if you want to swim in the meet in April. Have a great day!
SMAC- Silver
300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
Talk more about the breaststroke pullout, then work on them for ten minutes from mid-pool
KICKING-
4 sets of:
1 x 75 kick IM order by 25's w/board @ 2:15 - different 25 is FAST each round!
2 x 25 kick FAST on back @ 1:00 (1st set fly; 2nd set free on back, 3rd set breast, 4th set free on back), all with FAST underwater dolphin kick to at least 5 yards off the wall!
No rest between sets; check HR after 4th set.
Finish up with...
3 x 150 swim freestyle descend 1-3 to what you can @ 4:00.
100 drill choice before you get out. Do an excellent job on your HW tonight & remind your parents to email me if you want to swim in the meet in April. Have a great day!
Tuesday, March 22, 2011
TB- written for scy
4 x 75 drill/swim/drill breaststroke by 25's @ 1:30- fast hands to the front, head down at end
4 x 50 swim neg split breaststroke @ :55- firm kick on 2nd 25
1 x 600 swim neg split backstroke, get time if possible for 2nd 300
:30 rest
4 x 75 @ 1:30- 50 swim strong neg split breaststroke, 25 choice breaststroke drill
1 x 600 swim back, stronger neg split than #1, get time for 2nd 300 if possible
:30 rest
6 x 50 swim back/breast by 25's @ :45
1 x 600 swim back, biggest neg split of the day with aggressive breakouts; get time for 2nd 300 if possible, check HR after finishing
:30 rest
1 x 600 kick as follows:
100 kick IM order by 25's on back
50 kick FAST with boards IM order (1st FAST 50 is fly; 2nd FAST 50 is free on back; 3rd FAST 50 is breast; 4th FAST 50 is free w/board)
Check HR immediately & OML
Monday, March 21, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
4 x 75 free drill/swim/drill @ 1:30
4 x 50 swim free/breast drill @ 1:00
4 x 75 breast drill/swim/kick build to FAST @ 1:30
6 x 50 swim free/breast @ :50 by 25's
1:00 rest
Individual breaststroke drills with a partner- 10 minutes; then...
Kicking relay:
At least 3 per lane-
FAST vertical dolphin kick while at wall while one person goes a 50 kick FAST w/board; I'd like to get three relays in.
Finish up with...
2 x 200 @ :20 rest- 50 kick easy/FAST by 25's, 50 choice drill
Do an excellent job on your HW tonight, be sure to give your parents that handout regarding the CBAC meet in early April. Have a great day!
Monday, March 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
4 x 50 freestyle drill @ 1:30- ra2 la2, roll head to side to breathe
4 x 75 50 choice free drill, 25 kick on back build to FAST @ 2:00
1:00 rest, get fins
Fly drilling with fins
All 4 drills before we get to actual fly swimming
Without fins, finish up with...
8 x 25 @ 1:00-
odds- swim fly build to FAST
evens- kick FAST free on back with FAST underwater dolphin kick to 5 yards off the wall.
Do an excellent job with your HW tonight, be sure you give your parents the handout regarding the CBAC meet in early April. have a great day!
TB- written for scy
4 x 75 drill/swim/drill breaststroke by 25's @ 1:30- fast hands to the front, head down at end
4 x 50 swim neg split breaststroke @ :55- firm kick on 2nd 25
1 x 600 swim neg split backstroke, get time if possible for 2nd 300
:30 rest
4 x 75 @ 1:30- 50 swim strong neg split breaststroke, 25 choice breaststroke drill
1 x 600 swim back, stronger neg split than #1, get time for 2nd 300 if possible
:30 rest
6 x 50 swim back/breast by 25's @ :45
1 x 600 swim back, biggest neg split of the day with aggressive breakouts; get time for 2nd 300 if possible, check HR after finishing
:30 rest
1 x 600 kick as follows:
100 kick IM order by 25's on back
50 kick FAST with boards IM order (1st FAST 50 is fly; 2nd FAST 50 is free on back; 3rd FAST 50 is breast; 4th FAST 50 is free w/board)
Check HR immediately & OML
Monday, March 21, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
4 x 75 free drill/swim/drill @ 1:30
4 x 50 swim free/breast drill @ 1:00
4 x 75 breast drill/swim/kick build to FAST @ 1:30
6 x 50 swim free/breast @ :50 by 25's
1:00 rest
Individual breaststroke drills with a partner- 10 minutes; then...
Kicking relay:
At least 3 per lane-
FAST vertical dolphin kick while at wall while one person goes a 50 kick FAST w/board; I'd like to get three relays in.
Finish up with...
2 x 200 @ :20 rest- 50 kick easy/FAST by 25's, 50 choice drill
Do an excellent job on your HW tonight, be sure to give your parents that handout regarding the CBAC meet in early April. Have a great day!
Monday, March 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
4 x 50 freestyle drill @ 1:30- ra2 la2, roll head to side to breathe
4 x 75 50 choice free drill, 25 kick on back build to FAST @ 2:00
1:00 rest, get fins
Fly drilling with fins
All 4 drills before we get to actual fly swimming
Without fins, finish up with...
8 x 25 @ 1:00-
odds- swim fly build to FAST
evens- kick FAST free on back with FAST underwater dolphin kick to 5 yards off the wall.
Do an excellent job with your HW tonight, be sure you give your parents the handout regarding the CBAC meet in early April. have a great day!
Friday, March 11, 2011
Friday, March 11, 2011
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick choice by 25's
1:00 rest
2 sets of:
1 x 100 fist free drill/swim free by 25's, both br 3 @ 1:45
4 x 75 @ 1:30- 25 swim free br 3, 50 choice drill NO FREE
1 x 300 @ 5:00 - 50 swim dist per stroke (NO FREE on 2nd & 3rd 100's), 50 kick easy on back with 10 yard breakouts
No rest between sets, check HR after 2nd set.
After 2nd set, 1:00 rest, then get right into...
8 x 50 swim @ :55, odds are free br 3, evens are free/NO FREE by 25's
8 x 25 @ :45
odds- swim 1/2 FAST, 1/2 dist per stroke
evens- kick with FAST breakout, then easy to the end
200 drill= 3000 scy.
Do an excellent job with your HW this weekend, get excited for the meet- remember, the warmup for both Saturday and Sunday is now at 11:30 a.m.! Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick choice by 25's
1:00 rest
2 sets of:
1 x 100 fist free drill/swim free by 25's, both br 3 @ 1:45
4 x 75 @ 1:30- 25 swim free br 3, 50 choice drill NO FREE
1 x 300 @ 5:00 - 50 swim dist per stroke (NO FREE on 2nd & 3rd 100's), 50 kick easy on back with 10 yard breakouts
No rest between sets, check HR after 2nd set.
After 2nd set, 1:00 rest, then get right into...
8 x 50 swim @ :55, odds are free br 3, evens are free/NO FREE by 25's
8 x 25 @ :45
odds- swim 1/2 FAST, 1/2 dist per stroke
evens- kick with FAST breakout, then easy to the end
200 drill= 3000 scy.
Do an excellent job with your HW this weekend, get excited for the meet- remember, the warmup for both Saturday and Sunday is now at 11:30 a.m.! Have a great day!
Friday, March 11, 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
2 sets of:
4 x 75 @ 2:15- 25 ra2 la2 free drill, 25 choice drill NO FREE, 25 breast kick on back
4 x 25 @ 1:00 kick on back- odds are free, evens are choice, both with FAST underwater dolphin kick to 5 yards off the wall!
1 x 150 swim as follows:
odd 25's are free br 3
even 25's are NO FREE build to FAST finish
1:00 rest between sets.
After 2nd set, check HR for :06
Finish up with...
8 turns from mid-pool, at least THREE are breaststroke, working on your breaststroke pullouts!
Everybody does two starts before you go.
Do an excellent job with your HW this weekend, 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
2 sets of:
4 x 75 @ 2:15- 25 ra2 la2 free drill, 25 choice drill NO FREE, 25 breast kick on back
4 x 25 @ 1:00 kick on back- odds are free, evens are choice, both with FAST underwater dolphin kick to 5 yards off the wall!
1 x 150 swim as follows:
odd 25's are free br 3
even 25's are NO FREE build to FAST finish
1:00 rest between sets.
After 2nd set, check HR for :06
Finish up with...
8 turns from mid-pool, at least THREE are breaststroke, working on your breaststroke pullouts!
Everybody does two starts before you go.
Do an excellent job with your HW this weekend, get excited for the meet! Have a great day!
Thursday, March 10, 2011
Thursday, March 10, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick choice/drill/swim dps by 25's
1:00 rest
4 sets of:
2 x 100 @ 1:45- 50 ra2 la2 free drill, 50 drill/swim dps by 25's - NO FREE
3 x 75 as follows:
drill/kick/drill by 25's @ 1:30 in odd sets
even sets- 50 swim free br 3, 25 swim NO FREE build to strong @ 1:15
No rest between sets; check HR immediately & OML after 4th set
After 4th set, continue right into...
12 x 25 @ :45, all "jungle sprint" style, as follows:
odds- swim (2nd half is drill)
evens- kick with FAST breakout at 10 yards, then easy kick to the end
Finish up with...
1 x 400 pull free br 3/5 by 50's or with snorkel- roll hips evenly, finish stroke on both sides
200 drill = 3600 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- each 100 is drill/kick choice/drill/swim dps by 25's
1:00 rest
4 sets of:
2 x 100 @ 1:45- 50 ra2 la2 free drill, 50 drill/swim dps by 25's - NO FREE
3 x 75 as follows:
drill/kick/drill by 25's @ 1:30 in odd sets
even sets- 50 swim free br 3, 25 swim NO FREE build to strong @ 1:15
No rest between sets; check HR immediately & OML after 4th set
After 4th set, continue right into...
12 x 25 @ :45, all "jungle sprint" style, as follows:
odds- swim (2nd half is drill)
evens- kick with FAST breakout at 10 yards, then easy kick to the end
Finish up with...
1 x 400 pull free br 3/5 by 50's or with snorkel- roll hips evenly, finish stroke on both sides
200 drill = 3600 scy
Do an excellent job with your HW tonight & get excited for the meet! Have a great day!
Thursday, March 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
8 x 50 @@ 1:30
odds- drill/swim dist per stroke by 25's NO FREE
evens- kick neg split on back with FAST underwater dolphin kick to 5 yards!
After #8, continue right into...
1 x 300- 50 swim neg split free br 3, 50 swim backstroke- flip turns & 5 yard breakouts throughout the entire 300!
:30 rest
1 x 200- 100 swim IM, 100 drill/swim by 25's NO FREE, build the swim 25's to FAST!
:30 rest
12 x 25 @ 1:00 as follows:
odds- swim choice build to FAST finish
evens- kick FAST on back with FAST underwater dolphin kick to 5 yards!
1:00 rest, check HR for :06 after #12
From mid-pool, finish up with...
IM turns, be sure to include back to breast so you can work on your breaststroke 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 pushoffs!
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
8 x 50 @@ 1:30
odds- drill/swim dist per stroke by 25's NO FREE
evens- kick neg split on back with FAST underwater dolphin kick to 5 yards!
After #8, continue right into...
1 x 300- 50 swim neg split free br 3, 50 swim backstroke- flip turns & 5 yard breakouts throughout the entire 300!
:30 rest
1 x 200- 100 swim IM, 100 drill/swim by 25's NO FREE, build the swim 25's to FAST!
:30 rest
12 x 25 @ 1:00 as follows:
odds- swim choice build to FAST finish
evens- kick FAST on back with FAST underwater dolphin kick to 5 yards!
1:00 rest, check HR for :06 after #12
From mid-pool, finish up with...
IM turns, be sure to include back to breast so you can work on your breaststroke 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!
Wednesday, March 9, 2011
Wednesday, March 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
With fins, work on butterfly drilling
Take fins off
15 x 50 as follows, all @ 1:10
1- swim neg split free br 3
2- swim fly/free br 3 by 25's
3- swim/kick choice by 25's
1:00 rest, check HR
3 x 200 kick choice, neg split and descend the 2nd 100 1-3 to something smoking FAST!
100 drill before you get out to work on starts
Before you go...
Work on starts- at least three of them!
Do an excellent job with your HW tonight, 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
With fins, work on butterfly drilling
Take fins off
15 x 50 as follows, all @ 1:10
1- swim neg split free br 3
2- swim fly/free br 3 by 25's
3- swim/kick choice by 25's
1:00 rest, check HR
3 x 200 kick choice, neg split and descend the 2nd 100 1-3 to something smoking FAST!
100 drill before you get out to work on starts
Before you go...
Work on starts- at least three of them!
Do an excellent job with your HW tonight, get excited for the meet. Have a great day!
Wednesday, March 9, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 kick, 25 2 kicks 1 breast pull drill
1:00 rest
2 sets of, all @ :15 rest
1 x 300- 50 choice free drill, 50 choice drill in M-R-S, NO FREE
1 x 200- swim free br 3/kick by 50's- 10 yard breakouts on the kick
1 x 100- drill/swim dps by 25's in M-R-S
Only :15 rest between sets; after 2nd set...
6 x 25 @ :40
odds- jungle sprints; evens- kick build to FAST
15 x 50 as follows:
1- swim/kick by 25's @ :55
2- swim free br 3/NO FREE by 25's @ :50
3- swim mod neg split free br 3 @ :45
1:00 rest, check HR
SPEEDSET- just 2 sets
200 drill = 3700 scy
Do an excellent job on your HW tonight, get excited for the meet. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 kick, 25 2 kicks 1 breast pull drill
1:00 rest
2 sets of, all @ :15 rest
1 x 300- 50 choice free drill, 50 choice drill in M-R-S, NO FREE
1 x 200- swim free br 3/kick by 50's- 10 yard breakouts on the kick
1 x 100- drill/swim dps by 25's in M-R-S
Only :15 rest between sets; after 2nd set...
6 x 25 @ :40
odds- jungle sprints; evens- kick build to FAST
15 x 50 as follows:
1- swim/kick by 25's @ :55
2- swim free br 3/NO FREE by 25's @ :50
3- swim mod neg split free br 3 @ :45
1:00 rest, check HR
SPEEDSET- just 2 sets
200 drill = 3700 scy
Do an excellent job on your HW tonight, get excited for the meet. Have a great day!
Tuesday, March 8, 2011
Tuesday, March 8, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/breast kick on back/drill/fly kick on side, by 25's
1:00 rest
1 x 200 @ 3:45 drill/swim dps by 25's- 100 free, 100 NO FREE
6 x 50 @ :55- odds neg split free br 3, evens swim/kick by 25's NO FREE
1 x 200- as above - @ 3:45
4 x 75 swim @ 1:15- odds- BIG 6 beat kick on 2nd 25; evens, NO FREE on last 25
1:00 rest, check HR
2 sets of:
4 x 75 @ 1:45 as follows:
25 swim free br 3, 25 drill in M-R-S, :10 rest, 25 swim in M-R-S build to FAST
3 x 100 @ 1:30 as follows:
odds- mod neg split free with STRONG breakouts
#2- swim IM @ 1:40
No rest between sets, check HR after 2nd set
With fins, finish up with...
24 x 25 @ :40- the usual
200 drill = 4000 scy
Do an excellent job on your HW, hope Driver's Ed. is going well. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/breast kick on back/drill/fly kick on side, by 25's
1:00 rest
1 x 200 @ 3:45 drill/swim dps by 25's- 100 free, 100 NO FREE
6 x 50 @ :55- odds neg split free br 3, evens swim/kick by 25's NO FREE
1 x 200- as above - @ 3:45
4 x 75 swim @ 1:15- odds- BIG 6 beat kick on 2nd 25; evens, NO FREE on last 25
1:00 rest, check HR
2 sets of:
4 x 75 @ 1:45 as follows:
25 swim free br 3, 25 drill in M-R-S, :10 rest, 25 swim in M-R-S build to FAST
3 x 100 @ 1:30 as follows:
odds- mod neg split free with STRONG breakouts
#2- swim IM @ 1:40
No rest between sets, check HR after 2nd set
With fins, finish up with...
24 x 25 @ :40- the usual
200 drill = 4000 scy
Do an excellent job on your HW, hope Driver's Ed. is going well. Have a great day!
Tuesday, March 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
2 sets of:
2 x 75 @ 2:45- 25 swim free br 3, 25 fist free drill br 3, 25 breast kick on back
2 x 75 @ 2:45- 50 drill/swim by 25's NO FREE, 25 kick FAST on back with FAST underwater dolphin kick to 5 yards!
1 x 200 @ 4:30 kick negative split with FAST underwater dolphin kick to 5 yards off the wall
No rest between sets. Check HR after 2nd set...
4 sets of:
1 x 75 @ 1:30 swim free br 3 with BIG 6 beat kick on 2nd 25
1 x 25 kick FAST on back with FAST underwater dolphin kick to 5 yards!
3 x 50* swim @ 2:00 descend 1-3 to all out smoking FAST!
* freestyle br 3 on odd sets; NO FREE on even sets (same stroke for all 3 x 50's on even sets)
No rest between sets.
With fins, finish up with...
FLY DRILLING
- start with "blow it out the back" drill
- "sneak attack" breathing drill
- "sneak attack" breathing drill with arm stroke
- regular swim fly build to FAST
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 pushoffs!
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
2 sets of:
2 x 75 @ 2:45- 25 swim free br 3, 25 fist free drill br 3, 25 breast kick on back
2 x 75 @ 2:45- 50 drill/swim by 25's NO FREE, 25 kick FAST on back with FAST underwater dolphin kick to 5 yards!
1 x 200 @ 4:30 kick negative split with FAST underwater dolphin kick to 5 yards off the wall
No rest between sets. Check HR after 2nd set...
4 sets of:
1 x 75 @ 1:30 swim free br 3 with BIG 6 beat kick on 2nd 25
1 x 25 kick FAST on back with FAST underwater dolphin kick to 5 yards!
3 x 50* swim @ 2:00 descend 1-3 to all out smoking FAST!
* freestyle br 3 on odd sets; NO FREE on even sets (same stroke for all 3 x 50's on even sets)
No rest between sets.
With fins, finish up with...
FLY DRILLING
- start with "blow it out the back" drill
- "sneak attack" breathing drill
- "sneak attack" breathing drill with arm stroke
- regular swim fly build to FAST
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, March 7, 2011
Monday, March 7, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/swim by 25's
1:00 rest
9 x 100 as follows:
2- drill/swim dps by 25's @ 1:40
1- swim/kick by 25's @ 1:40
NO FREE in last set of 3
1:00 rest after #9, then...
3 sets of:
4 x 50 swim/kick by 25's @ :55
4 x 25 jungle sprint @ :40 (all kick in 2nd set)
1 x 150 swim neg split free br 3 (one set can be backstroke)
:30 rest between sets, check HR after 3rd set immediately & OML
With fins:
12 x 50 descend 1-3 to all out smoking FAST @ 1:30 free/NO FREE/kick/choice, by sets of 3
1:00 rest, take off fins
150 drill = 4000 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- each 100 is drill/kick/drill/swim by 25's
1:00 rest
9 x 100 as follows:
2- drill/swim dps by 25's @ 1:40
1- swim/kick by 25's @ 1:40
NO FREE in last set of 3
1:00 rest after #9, then...
3 sets of:
4 x 50 swim/kick by 25's @ :55
4 x 25 jungle sprint @ :40 (all kick in 2nd set)
1 x 150 swim neg split free br 3 (one set can be backstroke)
:30 rest between sets, check HR after 3rd set immediately & OML
With fins:
12 x 50 descend 1-3 to all out smoking FAST @ 1:30 free/NO FREE/kick/choice, by sets of 3
1:00 rest, take off fins
150 drill = 4000 scy
Do an excellent job with your HW tonight, get excited for the meet! Have a great day!
Monday, March 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
3 sets of:
2 x 25 breast pull with free kick @ 1:00
2 x 25 swim breaststroke, desc 1-2 to something juicy @ 1:00
2 x 25 kick FAST on back with FAST underwater dolphin kick to 5 yards off the wall, @ 1:00
1 x 100 @ 3:00 swim negative split free br 3
No rest between sets.
1:00 rest after 3rd set, check HR for :06, add a zero to the number you get.
After 3rd set...
3 x 200 as follows:
1 x 150 @ 4:30 kick with boards- 50 fly kick, 50 breast kick, 50 free kick- each 50 is moderate/FAST by 25's
1 x 50 @ 1:30 kick FAST free on back with FAST underwater dolphin kick to 5 yards off the wall
Do everything you can to stay on the intervals!
If there is time, finish up with...
Back to breast turns 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 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:
2 x 25 breast pull with free kick @ 1:00
2 x 25 swim breaststroke, desc 1-2 to something juicy @ 1:00
2 x 25 kick FAST on back with FAST underwater dolphin kick to 5 yards off the wall, @ 1:00
1 x 100 @ 3:00 swim negative split free br 3
No rest between sets.
1:00 rest after 3rd set, check HR for :06, add a zero to the number you get.
After 3rd set...
3 x 200 as follows:
1 x 150 @ 4:30 kick with boards- 50 fly kick, 50 breast kick, 50 free kick- each 50 is moderate/FAST by 25's
1 x 50 @ 1:30 kick FAST free on back with FAST underwater dolphin kick to 5 yards off the wall
Do everything you can to stay on the intervals!
If there is time, finish up with...
Back to breast turns from mid-pool
Do an excellent job on your HW tonight, get excited for the meet! Have a great day!
Sunday, March 6, 2011
Sunday, March 6, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 breast kick on back, 25 choice breaststroke drill
1:00 rest
With fins, 6 sets of:
1 x 25 choice fly drill
1 x 25 swim fly build to FAST
1 x 25 kick - odd sets, jungle sprint kick with 10 yard breakouts; even sets, LUNGBUSTER!
All @ :40
After last set, check HR & take off fins
3 x 200 @ :15 rest- 50 free swim br 3 with mod neg split, then 50 drill/swim by 25's in M-R-S
9 x 50 swim as follows:
1- free neg split br 3 @ :50
2- free/NO FREE @ :50
3- swim/kick choice by 25's @ :50
1:00 rest, check HR
3 sets of:
4 x 25 kick @ :40- odd sets with boards; 1st set jungle sprint kick; 2nd set on back with 10 yard breakouts, build to FAST; 3rd set with board all out FAST
1 x 150 swim neg split free br 3 @ 2:15 (one set, this 150 can be backstroke)
With fins, finish up with...
24 x 25 @ :40- the usual
200 easy drill = 4050 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- each 100 is 50 drill, 25 breast kick on back, 25 choice breaststroke drill
1:00 rest
With fins, 6 sets of:
1 x 25 choice fly drill
1 x 25 swim fly build to FAST
1 x 25 kick - odd sets, jungle sprint kick with 10 yard breakouts; even sets, LUNGBUSTER!
All @ :40
After last set, check HR & take off fins
3 x 200 @ :15 rest- 50 free swim br 3 with mod neg split, then 50 drill/swim by 25's in M-R-S
9 x 50 swim as follows:
1- free neg split br 3 @ :50
2- free/NO FREE @ :50
3- swim/kick choice by 25's @ :50
1:00 rest, check HR
3 sets of:
4 x 25 kick @ :40- odd sets with boards; 1st set jungle sprint kick; 2nd set on back with 10 yard breakouts, build to FAST; 3rd set with board all out FAST
1 x 150 swim neg split free br 3 @ 2:15 (one set, this 150 can be backstroke)
With fins, finish up with...
24 x 25 @ :40- the usual
200 easy drill = 4050 scy
Do an excellent job with your HW tonight, get excited for the meet. Have a great day!
Saturday, March 5, 2011
Friday, March 4, 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 sets of:
2 x 25 kick FAST with boards @ 1:00- #1 is always free, #2 is choice
1* x 50 swim BIG negative split free br 3 @ 1:30**
No rest between sets.
*add 1 x 50 in each set (2nd set is 2 x 50; 3rd is 3 x 50; 4th set is 4 x 50)
** subtract :10 from the interval in each set (2nd set is @ 1:20; 3rd set is @ 1:10; 4th set is @ 1:00!!)
Check HR after 4th set for :06, add a zero to the number you get.
1 x 300 as follows:
100- 50 free br 3, 50 drill/swim breaststroke
100- 50 free br 3, 50 drill/swim backstroke
100- 50 free br 3, 50 drill/swim fly
:30 rest
1 x 400 as follows (backstroke flip turns throughout):
50 kick choice on back with FAST underwater dolphin kick until you breakout, then kick moderate to the end
50 kick FAST choice (with board or without; if without board, same FAST underwater dolphin kick to 5 yards)
1:00 rest
With fins, finish up with...
18 x 25 @ 1:00 as follows:
1- drill
2- swim FAST, same stroke as drill on #1
3- swim fly build to FAST with "sneak attack" breathing!
Take fins off after #18
100 easy drill before you get out.
Do an excellent job with your HW this weekend, don't wait until Sunday to start it! Remember to give your parents the calendar for March. 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 sets of:
2 x 25 kick FAST with boards @ 1:00- #1 is always free, #2 is choice
1* x 50 swim BIG negative split free br 3 @ 1:30**
No rest between sets.
*add 1 x 50 in each set (2nd set is 2 x 50; 3rd is 3 x 50; 4th set is 4 x 50)
** subtract :10 from the interval in each set (2nd set is @ 1:20; 3rd set is @ 1:10; 4th set is @ 1:00!!)
Check HR after 4th set for :06, add a zero to the number you get.
1 x 300 as follows:
100- 50 free br 3, 50 drill/swim breaststroke
100- 50 free br 3, 50 drill/swim backstroke
100- 50 free br 3, 50 drill/swim fly
:30 rest
1 x 400 as follows (backstroke flip turns throughout):
50 kick choice on back with FAST underwater dolphin kick until you breakout, then kick moderate to the end
50 kick FAST choice (with board or without; if without board, same FAST underwater dolphin kick to 5 yards)
1:00 rest
With fins, finish up with...
18 x 25 @ 1:00 as follows:
1- drill
2- swim FAST, same stroke as drill on #1
3- swim fly build to FAST with "sneak attack" breathing!
Take fins off after #18
100 easy drill before you get out.
Do an excellent job with your HW this weekend, don't wait until Sunday to start it! Remember to give your parents the calendar for March. Have a great day!
Friday, March 4, 2011
Friday, March 4, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/swim by 25's
1:00 rest
4 x 125 @ 2:15 as follows:
odds- 50 choice free drill br 3, 75 drill/kick/drill by 25's in M-R-S
evens- 50 swim free br 3- build kick on 2nd 25, 75 swim/drill/swim by 25's in M-R-S
16 x 50 as follows:
1-4 free neg split br 3 @ :50 (or :55)
5-8 free/M-R-S by 25's @ :50 (or :55)
9-12 swim/kick in M-R-S by 25's @ :50 (or :55)
13-16 swim free br 3 @ :45
1:00 rest, check HR immediately & OML
6 sets of, all @ 7:00-
BROKEN 100 from a dive: 75 swim FAST, :10 rest, 25 swim FAST- all @ 3:00
1 x 50 kick FAST
100 drill, same stroke as the 100 swim
After 3 rounds...
MYSTERY SET
Finish up with...
1 x 800 pull anyway you'd like- 8 x 100, 4 x 200, 2 x 400, all @ :15, br 3/5/7/9 by 50's if not using snorkel; be sure to roll your hips evenly, finish your stroke
200 drill = 5250 scy
Do an excellent job with your HW this weekend, get excited for the meet. Be sure to give your parents the March calendar. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/swim by 25's
1:00 rest
4 x 125 @ 2:15 as follows:
odds- 50 choice free drill br 3, 75 drill/kick/drill by 25's in M-R-S
evens- 50 swim free br 3- build kick on 2nd 25, 75 swim/drill/swim by 25's in M-R-S
16 x 50 as follows:
1-4 free neg split br 3 @ :50 (or :55)
5-8 free/M-R-S by 25's @ :50 (or :55)
9-12 swim/kick in M-R-S by 25's @ :50 (or :55)
13-16 swim free br 3 @ :45
1:00 rest, check HR immediately & OML
6 sets of, all @ 7:00-
BROKEN 100 from a dive: 75 swim FAST, :10 rest, 25 swim FAST- all @ 3:00
1 x 50 kick FAST
100 drill, same stroke as the 100 swim
After 3 rounds...
MYSTERY SET
Finish up with...
1 x 800 pull anyway you'd like- 8 x 100, 4 x 200, 2 x 400, all @ :15, br 3/5/7/9 by 50's if not using snorkel; be sure to roll your hips evenly, finish your stroke
200 drill = 5250 scy
Do an excellent job with your HW this weekend, get excited for the meet. Be sure to give your parents the March calendar. Have a great day!
Thursday, March 3, 2011
Thursday, March 3, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 6 kicks 1 stroke back/drill/kick/drill by 25's
1:00 rest
2 sets of:
1 x 150 @ 3:00- 50 fist free br 3, 25 breast kick on back
1 x 100 @ 1:45- 25 swim dps free br 3, 50 swim neg split in M-R-S, NO FREE, 25 drill in M-R-S (NO FREE)
After 2nd set, continue right into...
1 x 300 swim @ 5:00- 75 free (BIG 6 beat kick on 2nd 25), 25 in M-R-S (NO FREE), desc the last 25 from 1-3 to something juicy
1 x 300- as above, except last 25 is kick on back, FAST
1:00 rest, check HR immediately & OML
6 x 50 @ 1:00 swim dps/drill by 25's, all in M-R-S, desc stroke count 1-3/4-6
1:00 rest, check HR again
8 sets of:
1 x 100 swim free br 3 @ 1:25 (I'll give everybody their intervals)
1 x 50 swim at 200 GP in M-R-S @ :50
1 x 50 swim FASTER than 200 GP @ :50
1 x 50 drill, same stroke as M-R-S
1:00 rest between sets.
Go an extra 100 drill/kick on back by 25's after 3rd & 6th sets.
After 8th set...
1 x 800 pull free w/snorkel & choice equipment- roll hips, finish stroke (Gold, go 4 x 150 pull free br 3/5/7 by 50's if you don't have a snorkel)
5600 scy (Gold- 5200 scy)
Do an excellent job on your HW tonight, get excited for the meet. I'll have the March schedule for everybody tomorrow. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 6 kicks 1 stroke back/drill/kick/drill by 25's
1:00 rest
2 sets of:
1 x 150 @ 3:00- 50 fist free br 3, 25 breast kick on back
1 x 100 @ 1:45- 25 swim dps free br 3, 50 swim neg split in M-R-S, NO FREE, 25 drill in M-R-S (NO FREE)
After 2nd set, continue right into...
1 x 300 swim @ 5:00- 75 free (BIG 6 beat kick on 2nd 25), 25 in M-R-S (NO FREE), desc the last 25 from 1-3 to something juicy
1 x 300- as above, except last 25 is kick on back, FAST
1:00 rest, check HR immediately & OML
6 x 50 @ 1:00 swim dps/drill by 25's, all in M-R-S, desc stroke count 1-3/4-6
1:00 rest, check HR again
8 sets of:
1 x 100 swim free br 3 @ 1:25 (I'll give everybody their intervals)
1 x 50 swim at 200 GP in M-R-S @ :50
1 x 50 swim FASTER than 200 GP @ :50
1 x 50 drill, same stroke as M-R-S
1:00 rest between sets.
Go an extra 100 drill/kick on back by 25's after 3rd & 6th sets.
After 8th set...
1 x 800 pull free w/snorkel & choice equipment- roll hips, finish stroke (Gold, go 4 x 150 pull free br 3/5/7 by 50's if you don't have a snorkel)
5600 scy (Gold- 5200 scy)
Do an excellent job on your HW tonight, get excited for the meet. I'll have the March schedule for everybody tomorrow. Have a great day!
Thursday, March 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
10 x 25 @ 1:00-
odds- 2 kicks 1 pull breaststroke, head DOWN at the end of each stroke
evens- kick FAST free on back with FAST underwater dolphin kick to 5 yards!
4 sets of:
1 x 50 swim back/breast by 25's @ 1:30
1 x 50 kick FAST with boards @ 1:30 (odd sets free, even sets breast)
1 x 50 swim BIG negative split freestyle br 3 @ 1:30
2 x 25 kick all out FAST for time @ 1:00- #1 is dolphin kick, #2 is free
No rest between sets; after 4th set, check HR
If there is time...
From mid-pool, work on backstroke flip turns- be sure to dolphin kick off the wall to 5 yards!
Do an excellent job with your HW tonight, 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
10 x 25 @ 1:00-
odds- 2 kicks 1 pull breaststroke, head DOWN at the end of each stroke
evens- kick FAST free on back with FAST underwater dolphin kick to 5 yards!
4 sets of:
1 x 50 swim back/breast by 25's @ 1:30
1 x 50 kick FAST with boards @ 1:30 (odd sets free, even sets breast)
1 x 50 swim BIG negative split freestyle br 3 @ 1:30
2 x 25 kick all out FAST for time @ 1:00- #1 is dolphin kick, #2 is free
No rest between sets; after 4th set, check HR
If there is time...
From mid-pool, work on backstroke flip turns- be sure to dolphin kick off the wall to 5 yards!
Do an excellent job with your HW tonight, get excited for the meet. Have a great day!
Wednesday, March 2, 2011
Wednesday, March 2, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/fly kick on side/swim, by 25's
1:00 rest
3 sets of:
3 x 100 @ 1:50- ra2 la2 free, choice drill in M-R-S - by 50's
1 x 200 @ 3:45 swim/kick by 25's with 10 yard breakouts on the kick, 50 free, 50 M-R-S
2 x 50 @ :55 swim IM order by 25's- fly/back, then back/breast
No rest between sets, check HR after 3rd set.
2 sets of:
6 x 75 swim choice @ 1:10- if free, br 3
1 x 300 swim moderate free br 3 @ 4:45
1 x 250 as follows-
odd 50's- drill/swim M-R-S (NO FREE), by 25's
even 50's- kick choice on back with FAST underwater dolphin kick to 10 yards, then moderate kick to the end
1:00 rest between sets, check HR immediately after each set & OML
With fins, finish up with:
24 x 25 @ :40- the usual sets of 4
200 easy drill = 5600 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- each 100 is kick/drill/fly kick on side/swim, by 25's
1:00 rest
3 sets of:
3 x 100 @ 1:50- ra2 la2 free, choice drill in M-R-S - by 50's
1 x 200 @ 3:45 swim/kick by 25's with 10 yard breakouts on the kick, 50 free, 50 M-R-S
2 x 50 @ :55 swim IM order by 25's- fly/back, then back/breast
No rest between sets, check HR after 3rd set.
2 sets of:
6 x 75 swim choice @ 1:10- if free, br 3
1 x 300 swim moderate free br 3 @ 4:45
1 x 250 as follows-
odd 50's- drill/swim M-R-S (NO FREE), by 25's
even 50's- kick choice on back with FAST underwater dolphin kick to 10 yards, then moderate kick to the end
1:00 rest between sets, check HR immediately after each set & OML
With fins, finish up with:
24 x 25 @ :40- the usual sets of 4
200 easy drill = 5600 scy
Do an excellent job with your HW tonight, get excited for the meet. Have a great day!
Wednesday, March 2, 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
With fins,
BUTTERFLY DRILLING:
- "blow it out the back" drill
- sneak attack breathing drill
- sneak attack breathing with full stroke
- 3 kicks, 1 pull
- swim regular fly
Take fins off
8 x 100 kick as follows:
75 kick strong, then :10 rest at the far end, then last 25 is kick all out FAST!
odds- on back, all free with FAST underwater dolphin kick to the flags
evens- with board, choice kick
1:00 rest
Finish up with...
9 x 50 swim IM order/free by 25's @ 1:30; FAST vertical dolphin at the wall after each 50
Easy 100 drill after #9
Do an excellent job with 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
With fins,
BUTTERFLY DRILLING:
- "blow it out the back" drill
- sneak attack breathing drill
- sneak attack breathing with full stroke
- 3 kicks, 1 pull
- swim regular fly
Take fins off
8 x 100 kick as follows:
75 kick strong, then :10 rest at the far end, then last 25 is kick all out FAST!
odds- on back, all free with FAST underwater dolphin kick to the flags
evens- with board, choice kick
1:00 rest
Finish up with...
9 x 50 swim IM order/free by 25's @ 1:30; FAST vertical dolphin at the wall after each 50
Easy 100 drill after #9
Do an excellent job with your HW tonight, eat well and get to sleep as early as you can. Have a great day!
Tuesday, March 1, 2011
Tuesday, March 1, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/2 kicks 1 pull breaststroke, by 25's
1:00 rest
2 sets of (2nd set, NO FREE):
4 x 50 @ 1:00 swim free/fist free drill- all br 3, count stroke on each 25, how close can you get those two #'s?
1 x 150 swim dps/kick by 25's
:30 rest between sets
After 2nd set...
4 x 75 swim free br 3 @ 1:10- strong 6 beat kick on 2nd 25, except last 25 is in M-R-S
1:00 rest, check HR
3 sets of:
4 x 50 swim @ 1:15- Platinum @ 200 GP; Gold @ 2nd 50 split of 100 GT
Immediately after 4th 50...
1 x 50 drill in same stroke @ 1:00
1 x 50 kick on back FAST for time @ 1:00
100 drill, same stroke as 50's swim
1:00 rest
3 x 50 swim as above @ 1:20
6 x 25 kick FAST with boards @ :40
200 easy drill/kick by 50's
1:00 rest between sets.
After 3rd set, finish up with...
8 x 100 swim as follows:
odds- neg split free br 3,
evens- your choice: 50 free, 25 kick on back, 25 choice; or 75 free br 3, 25 swim M-R-S
I'll give everybody their intervals
200 easy drill after the last 100 = 5700 scy
Do an excellent job on your HW tonight, get excited for the meet. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/2 kicks 1 pull breaststroke, by 25's
1:00 rest
2 sets of (2nd set, NO FREE):
4 x 50 @ 1:00 swim free/fist free drill- all br 3, count stroke on each 25, how close can you get those two #'s?
1 x 150 swim dps/kick by 25's
:30 rest between sets
After 2nd set...
4 x 75 swim free br 3 @ 1:10- strong 6 beat kick on 2nd 25, except last 25 is in M-R-S
1:00 rest, check HR
3 sets of:
4 x 50 swim @ 1:15- Platinum @ 200 GP; Gold @ 2nd 50 split of 100 GT
Immediately after 4th 50...
1 x 50 drill in same stroke @ 1:00
1 x 50 kick on back FAST for time @ 1:00
100 drill, same stroke as 50's swim
1:00 rest
3 x 50 swim as above @ 1:20
6 x 25 kick FAST with boards @ :40
200 easy drill/kick by 50's
1:00 rest between sets.
After 3rd set, finish up with...
8 x 100 swim as follows:
odds- neg split free br 3,
evens- your choice: 50 free, 25 kick on back, 25 choice; or 75 free br 3, 25 swim M-R-S
I'll give everybody their intervals
200 easy drill after the last 100 = 5700 scy
Do an excellent job on your HW tonight, get excited for the meet. Have a great day!
Tuesday, March 1, 2011
SMAC- Silver
300 swim easy 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:
8 x 25 @ 1:00 breast pull w/free kick- continuous turnover
4 x 25 @ 1:00- kick free on back, FAST as you can on the underwater dolphin kick!
1:00 rest, take fins off
4 sets of:
1 x 100 drill/swim by 25's @ 2:30- even sets NO FREE
1* x 50 kick FAST with boards @ 1:30
*- add one 50 to each set, so 4th set is 4 x 50 kick FAST @ 1:30 with boards
No rest between sets. Check HR immediately after 4th set for :06...
With fins, finish up with...
FLY DRILLING!
100 easy drill before you get out. Do an excellent job on your HW tonight. Have a great day!
SMAC- Silver
300 swim easy 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:
8 x 25 @ 1:00 breast pull w/free kick- continuous turnover
4 x 25 @ 1:00- kick free on back, FAST as you can on the underwater dolphin kick!
1:00 rest, take fins off
4 sets of:
1 x 100 drill/swim by 25's @ 2:30- even sets NO FREE
1* x 50 kick FAST with boards @ 1:30
*- add one 50 to each set, so 4th set is 4 x 50 kick FAST @ 1:30 with boards
No rest between sets. Check HR immediately after 4th set for :06...
With fins, finish up with...
FLY DRILLING!
100 easy drill before you get out. Do an excellent job on your HW tonight. Have a great day!
Monday, February 28, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is swim/drill/swim/kick by 25's
1:00 rest
One time through, all on :10 rest (except for the 50's):
1 x 200- drill/swim dps by 50's- 1st 100 is free, 2nd 100 is choice
1 x 200 kick on back, neg split each 100, 10 yard breakouts throughout
2 x 150 as follows:
75 swim free br 3, BIG 6 beat kick on the 2nd 25
75 drill/swim/drill by 25's in M-R-S, NO FREE- build the 25 swim to a FAST turn
6 x 50 swim free/NO FREE by 25's (same stroke for on 2nd 25 for all 6 x 50's), @ :50
1:00 rest, check HR immediately & OML
PLATINUM-
3 sets of:
3 x 100 swim desc 1-3 to all out FAST @ 2:00
BROKEN 150 swim- 75 FAST/:15 rest/50 FAST/:10 rest, 25 FAST
200 drill
1:00 rest
3 x 75 swim desc 1-3 to all out FAST @ 1:40
BROKEN 150 swim- 3 x 50 @ :10 rest, all FAST
125 drill
1:00 rest between sets.
400 easy pull after 3rd set = 5850 scy
GOLD-
3 sets of:
3 x 75 swim desc 1-3 to all out FAST @ 1:40
BROKEN 100 swim- 50 FAST/:10 rest/25 FAST/:10 rest/25 FAST
50 drill
1:00 rest
3 x 50 swim desc 1-3 to all out FAST @ 1:10
BROKEN 75 swim- 3 x 25 FAST, all @ :10 rest
150 drill
1 x 50 swim FAST from a dive
200 easy drill between sets
1:00 rest
400 easy pull free after 3rd set = 5200 scy
Do an excellent job with your HW tonight, eat well and get to sleep as early as possible. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is swim/drill/swim/kick by 25's
1:00 rest
One time through, all on :10 rest (except for the 50's):
1 x 200- drill/swim dps by 50's- 1st 100 is free, 2nd 100 is choice
1 x 200 kick on back, neg split each 100, 10 yard breakouts throughout
2 x 150 as follows:
75 swim free br 3, BIG 6 beat kick on the 2nd 25
75 drill/swim/drill by 25's in M-R-S, NO FREE- build the 25 swim to a FAST turn
6 x 50 swim free/NO FREE by 25's (same stroke for on 2nd 25 for all 6 x 50's), @ :50
1:00 rest, check HR immediately & OML
PLATINUM-
3 sets of:
3 x 100 swim desc 1-3 to all out FAST @ 2:00
BROKEN 150 swim- 75 FAST/:15 rest/50 FAST/:10 rest, 25 FAST
200 drill
1:00 rest
3 x 75 swim desc 1-3 to all out FAST @ 1:40
BROKEN 150 swim- 3 x 50 @ :10 rest, all FAST
125 drill
1:00 rest between sets.
400 easy pull after 3rd set = 5850 scy
GOLD-
3 sets of:
3 x 75 swim desc 1-3 to all out FAST @ 1:40
BROKEN 100 swim- 50 FAST/:10 rest/25 FAST/:10 rest/25 FAST
50 drill
1:00 rest
3 x 50 swim desc 1-3 to all out FAST @ 1:10
BROKEN 75 swim- 3 x 25 FAST, all @ :10 rest
150 drill
1 x 50 swim FAST from a dive
200 easy drill between sets
1:00 rest
400 easy pull free after 3rd set = 5200 scy
Do an excellent job with your HW tonight, eat well and get to sleep as early as possible. Have a great day!
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