Friday, April 29, 2011
SMAC- Silver
After the usual 300/200 warmup...
4 x 75 @ 1:45- 50 ra2 la2 free drill, 25 choice kick build to FAST
8 x 25 @ 1:00 as follows:
2- drill, then swim for #2- same stroke for both
2- kick FAST with 5 underwater dolphin kicks before you break out!
1:00 rest, check HR
5 sets of (add 1 x 50 to each round, up to 3 x 50 @ 2:00, then back down to 1 x 50):
1 x 50 swim FAST from a dive ("FAD") @ 2:00
1 x 100 swim free br 3 with BIG negative split @ 2:00
No rest between sets, check HR after last 100 neg split free, then...
1 x 100 kick FAST for time on back
100 drill before you get out, then check HR again.
Do an excent job with your HW this weekend, get excited for the meet next weekend! Have a great day!
Saturday, April 30, 2011
Friday, April 29, 2011
Friday, April 29, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 kick negative split, 50 drill
1:00 rest
7 x 50 @ 1:00
odds- fist free br 3
evens- choice drill in M-R-S, NO FREE
1 x 450 as follows-
100 swim free negative split, 50 kick breast on back,
100 drill/swim build to FAST by 25's, NO FREE
100 kick on back, negative split with FAST breakouts
1:00 rest, check HR
PLATINUM-
3 x 600 @ :20 rest as follows:
1st & 3rd: 100 swim 100 kick- descend the 3 x 200's to what you can
#2- 4 x 150 swim negative split choice @ 2:10- good legs on the 2nd 75 here
1:00 rest, check HR, then
6 sets of:
1 x 100 swim at goal pace @ 1:45
3 x 50 swim FAST @ :10 rest- can you hold 33's?
Check HR after last 50, then...
1 x 200 swim negative split
Check HR again, 1:00 rest between sets
Finish up with...
1 x 900 swim free with snorkel, build kick by 300's to all out on 3rd 300
GOLD-
3 x 350 as follows, all @ :20 rest
300- drill/swim by 50's, desc the 3 x 50 to something juicy
:10 rest
50 kick FAST on back
Check HR after #3, then
SPEEDSET...with a twist
1:00 rest
With fins, finish up with...
Fly set from Monday
200 drill before you get out. Do an excellent job with your HW this weekend- start reviewing for FINALS! Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 kick negative split, 50 drill
1:00 rest
7 x 50 @ 1:00
odds- fist free br 3
evens- choice drill in M-R-S, NO FREE
1 x 450 as follows-
100 swim free negative split, 50 kick breast on back,
100 drill/swim build to FAST by 25's, NO FREE
100 kick on back, negative split with FAST breakouts
1:00 rest, check HR
PLATINUM-
3 x 600 @ :20 rest as follows:
1st & 3rd: 100 swim 100 kick- descend the 3 x 200's to what you can
#2- 4 x 150 swim negative split choice @ 2:10- good legs on the 2nd 75 here
1:00 rest, check HR, then
6 sets of:
1 x 100 swim at goal pace @ 1:45
3 x 50 swim FAST @ :10 rest- can you hold 33's?
Check HR after last 50, then...
1 x 200 swim negative split
Check HR again, 1:00 rest between sets
Finish up with...
1 x 900 swim free with snorkel, build kick by 300's to all out on 3rd 300
GOLD-
3 x 350 as follows, all @ :20 rest
300- drill/swim by 50's, desc the 3 x 50 to something juicy
:10 rest
50 kick FAST on back
Check HR after #3, then
SPEEDSET...with a twist
1:00 rest
With fins, finish up with...
Fly set from Monday
200 drill before you get out. Do an excellent job with your HW this weekend- start reviewing for FINALS! Have a great day!
Thursday, April 28, 2011
SMAC- Silver
After the usual 300/200 warmup...
12 x 50 kick with boards @ 1:30, 1 easy 1 FAST for time ("FFT")
Check HR after #12; then...
Talk about head/body position on backstroke; then...
4 sets of:
3 x 50 swim back/breast by 25's @ 1:30; descend 1-3 to something juicy FAST
1 x 100 swim negative split freestyle br 3@ 1:45- get those legs moving on the 2nd 50!
No rest between sets, check HR after each 100 free
1:00 rest after 4th set, get fins
With fins, finish up with...
BUTTERFLY DRILLING
- "blow it out the back"
- "sneak attack" breathing drill
- 3 kicks 1 pull- same breathing!
- swim fly
100 easy drill before you get out.
Do an excellent job with your HW tonight, get excited for tomorrow's workout. Have a great day!
SMAC- Silver
After the usual 300/200 warmup...
12 x 50 kick with boards @ 1:30, 1 easy 1 FAST for time ("FFT")
Check HR after #12; then...
Talk about head/body position on backstroke; then...
4 sets of:
3 x 50 swim back/breast by 25's @ 1:30; descend 1-3 to something juicy FAST
1 x 100 swim negative split freestyle br 3@ 1:45- get those legs moving on the 2nd 50!
No rest between sets, check HR after each 100 free
1:00 rest after 4th set, get fins
With fins, finish up with...
BUTTERFLY DRILLING
- "blow it out the back"
- "sneak attack" breathing drill
- 3 kicks 1 pull- same breathing!
- swim fly
100 easy drill before you get out.
Do an excellent job with your HW tonight, get excited for tomorrow's workout. Have a great day!
Thursday, April 28, 2011
Thursday, April 28, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 swim, 25 choice breaststroke drill
1:00 rest
6 x 200 @ :20 rest- each 200 is 150 IM (NO FREE), each 50 is drill/swim by 25's, then the last 50 is kick, desc 1-3 & 4-6 to all out FAST
1:00 rest
6 x 100 kick @ 2:00 descend 1-3 & 4-6 to all out SMOKING FAST!
12 x 100 swim negative split free br 3- I'll give each lane their intervals
1:00 rest, check HR
MYSTERY SET
With fins, finish up with...
the fly set from Monday!
Do an excellent job with your HW tonight- be sure to start reviewing for finals! Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 swim, 25 choice breaststroke drill
1:00 rest
6 x 200 @ :20 rest- each 200 is 150 IM (NO FREE), each 50 is drill/swim by 25's, then the last 50 is kick, desc 1-3 & 4-6 to all out FAST
1:00 rest
6 x 100 kick @ 2:00 descend 1-3 & 4-6 to all out SMOKING FAST!
12 x 100 swim negative split free br 3- I'll give each lane their intervals
1:00 rest, check HR
MYSTERY SET
With fins, finish up with...
the fly set from Monday!
Do an excellent job with your HW tonight- be sure to start reviewing for finals! Have a great day!
Thursday Morning, April 28, 2011
SMAC- Platinum & Gold
600/400, then...
SPEEDSET
**No drylands this morning, as only one person showed up. So we did some stroke work & went the speedset instead.
It looks like this experiment with drylands isn't working out; I've given it six weeks, but if only one person is coming- the same person who's been coming all year - that says to me nobody else is interested. Disappointing...
SMAC- Platinum & Gold
600/400, then...
SPEEDSET
**No drylands this morning, as only one person showed up. So we did some stroke work & went the speedset instead.
It looks like this experiment with drylands isn't working out; I've given it six weeks, but if only one person is coming- the same person who's been coming all year - that says to me nobody else is interested. Disappointing...
Thursday, April 28, 2011
BH- written for scy
Breaststroke on the 75's IM can be with a free or dolphin kick if your knee is too sore...
4 x 25 @ :35 fly- odds are jungle sprint, evens are swim build to FAST
4 x 75 swim IM @ 1:10- odds are fly/back/breast, evens are back/breast/free
1 x 350 swim backstroke- 200 cruise with great turns & breakouts, last 150: desc the 3 x 50's to 200 goal pace (30.5)
:30 rest, check HR
4 x 25 @ :35 backstroke swim- as above
4 x 75 swim IM @ 1:05- as above
1 x 350 swim backstroke- 200 negative split with great turns & breakouts, then BIG negative split on the last 150
:30 rest, check HR
4 x 25 @ :40 breaststroke swim- as above; go free br 3 if knee is sore
4 x 75 swim IM @ 1:00- as above (really hustle to make this interval!)
:15 rest
1 x 350 swim backstroke- 200 STRONG, then last 150 is all out FAST- concentrate on turns & breakouts
:30 rest, check HR
6 x 50 swim back/breast** @ :45- concentrate on squeezing your feet together on the breaststroke kick
If you're not able to do these 50's because of your knee, go 6 x 50 swim back/free by 25's @ :40 instead.
Check HR immediately & OML
BH- written for scy
Breaststroke on the 75's IM can be with a free or dolphin kick if your knee is too sore...
4 x 25 @ :35 fly- odds are jungle sprint, evens are swim build to FAST
4 x 75 swim IM @ 1:10- odds are fly/back/breast, evens are back/breast/free
1 x 350 swim backstroke- 200 cruise with great turns & breakouts, last 150: desc the 3 x 50's to 200 goal pace (30.5)
:30 rest, check HR
4 x 25 @ :35 backstroke swim- as above
4 x 75 swim IM @ 1:05- as above
1 x 350 swim backstroke- 200 negative split with great turns & breakouts, then BIG negative split on the last 150
:30 rest, check HR
4 x 25 @ :40 breaststroke swim- as above; go free br 3 if knee is sore
4 x 75 swim IM @ 1:00- as above (really hustle to make this interval!)
:15 rest
1 x 350 swim backstroke- 200 STRONG, then last 150 is all out FAST- concentrate on turns & breakouts
:30 rest, check HR
6 x 50 swim back/breast** @ :45- concentrate on squeezing your feet together on the breaststroke kick
If you're not able to do these 50's because of your knee, go 6 x 50 swim back/free by 25's @ :40 instead.
Check HR immediately & OML
Wednesday, April 27, 2011
Wednesday, April 27, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- go 75 drill/drill/kick by 25's, 1 x 75 of each stroke reverse IM order, then go the last 100 kick choice on back, moderate/strong by 25's
1:00 rest
From mid-pool:
8** x breast-free turns @ :45
8** x 2-turn 50's @ 1:10:
fly to back, then swim back to far end for back-breast turn
**vertical dolphin kick at mid-pool between turns
1:00 rest, check HR
Wait for the entire lane to start the 50's together after the 400's (300's):
1 x 400 swim- 4th 25 of each 100 is kick on back
8 x 50 swim free br 3/choice by 25's @ :55
1 x 400 swim- 3rd 25 of each 100 is breaststroke, 4th 25 of each 100 is kick on back
8 x 50 swim @ :55- M-R-S, NO FREE/choice by 25's
1 x 400 swim- 2nd 25 of each 100 is 4th best stroke (NO FREE), 3rd 25 of each 100 is breaststroke, 4th 25 of each 100 is kick on back
8 x 50 swim @ :55- 4th best stroke (NO FREE)/M-R-S (NO FREE), by 25's
1 x 400 pull free w/snorkel, or br 3/5/7/9 by 100's
:20 rest...
1 x 400 kick choice on back, every 4th 25 is breast kick on back; at least 5 dolphin kicks underwater off of each wall throughout (goal is to breakout at 10 yards)
1:00 rest, check HR
With fins, finish up with...
20 x 25 @ :40 as follows:
1- fly drill- I'll give you the drill
2- fly swim build to FAST
3- choice jungle sprint
4- swim all FAST, same stroke as #3
Check HR & take off fins, then...
200 drill before you get out = 5500/5300 scy
Do an excellent job with your HW tonight- this is no time to fall behind in school. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- go 75 drill/drill/kick by 25's, 1 x 75 of each stroke reverse IM order, then go the last 100 kick choice on back, moderate/strong by 25's
1:00 rest
From mid-pool:
8** x breast-free turns @ :45
8** x 2-turn 50's @ 1:10:
fly to back, then swim back to far end for back-breast turn
**vertical dolphin kick at mid-pool between turns
1:00 rest, check HR
Wait for the entire lane to start the 50's together after the 400's (300's):
1 x 400 swim- 4th 25 of each 100 is kick on back
8 x 50 swim free br 3/choice by 25's @ :55
1 x 400 swim- 3rd 25 of each 100 is breaststroke, 4th 25 of each 100 is kick on back
8 x 50 swim @ :55- M-R-S, NO FREE/choice by 25's
1 x 400 swim- 2nd 25 of each 100 is 4th best stroke (NO FREE), 3rd 25 of each 100 is breaststroke, 4th 25 of each 100 is kick on back
8 x 50 swim @ :55- 4th best stroke (NO FREE)/M-R-S (NO FREE), by 25's
1 x 400 pull free w/snorkel, or br 3/5/7/9 by 100's
:20 rest...
1 x 400 kick choice on back, every 4th 25 is breast kick on back; at least 5 dolphin kicks underwater off of each wall throughout (goal is to breakout at 10 yards)
1:00 rest, check HR
With fins, finish up with...
20 x 25 @ :40 as follows:
1- fly drill- I'll give you the drill
2- fly swim build to FAST
3- choice jungle sprint
4- swim all FAST, same stroke as #3
Check HR & take off fins, then...
200 drill before you get out = 5500/5300 scy
Do an excellent job with your HW tonight- this is no time to fall behind in school. Have a great day!
Tuesday, April 26, 2011
SMAC- Silver
After the usual 300/200 warmup...
Talk about dolphin kick & body position; then...
12 x 25 kick, NO BOARDS, as follows:
odds- on back
evens- on stomach
All with at least 5 dolphin kicks underwater before you break out;
4 @ 1:10
4 @ 1:00
4 @ :50
1:00 rest, check HR
4 sets of:
2 x 50 swim/kick by 25's your choice @ 1:20, NO FREE
1 x 100 swim negative split free br 3 @ 2:00
1 x 50 @ 1:30 kick FAST with boards- different kick each set
No rest between sets, check HR immediately & OML after 4th set
With fins, finish up with...
16 x 25 @ :45 as follows:
1- 1/2 FAST 1/2 drill
2- swim build to FAST
3- all drill
4- all swim FAST
Each set of 4 is all the same stroke, change strokes if you'd like after each set of 4
Take off fins & go 1 x 100 choice drill after #16
Do an excellent job with your HW tonight, eat well & drink plenty of water. Have a great day!
SMAC- Silver
After the usual 300/200 warmup...
Talk about dolphin kick & body position; then...
12 x 25 kick, NO BOARDS, as follows:
odds- on back
evens- on stomach
All with at least 5 dolphin kicks underwater before you break out;
4 @ 1:10
4 @ 1:00
4 @ :50
1:00 rest, check HR
4 sets of:
2 x 50 swim/kick by 25's your choice @ 1:20, NO FREE
1 x 100 swim negative split free br 3 @ 2:00
1 x 50 @ 1:30 kick FAST with boards- different kick each set
No rest between sets, check HR immediately & OML after 4th set
With fins, finish up with...
16 x 25 @ :45 as follows:
1- 1/2 FAST 1/2 drill
2- swim build to FAST
3- all drill
4- all swim FAST
Each set of 4 is all the same stroke, change strokes if you'd like after each set of 4
Take off fins & go 1 x 100 choice drill after #16
Do an excellent job with your HW tonight, eat well & drink plenty of water. Have a great day!
Tuesday, April 26, 2011
Tuesday, April 26, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
3 x 300 @ :20 rest as follows:
1&2- 50 catchup free drill, 50 2 kicks 1 pull breaststroke, 50 choice kick neg split
#3- 50 drill/swim back, 50 drill/swim breast, 50 kick strong (kick is FAST 2nd time through)
Check HR, then everybody together...
12 x 25 kick, NO BOARDS:
odds- on back
evens- on stomach
Concentrate on FAST dolphin kick off each wall to the breakout, then kick strong free
4 @ :40
4 @ :35
4 @ :30
1:00 rest, check HR again, then...
12 x 75 swim @ 1:10
odds- fly/back/breast
evens- back/breast/free
1:00 rest, check HR
PLATIUM-
3 sets of:
4 x 50 drill choice back @ 1:00
6 x 50 swim at 200 GP @ 1:10
1 x 300 swim backstroke, desc 1-3 to something juicy
1:00 rest between sets, check HR after each 300
1 x 400 pull free w/snorkel - roll hips evenly, finish each stroke completely
GOLD-
5 sets of:
3 x 25 @ :40 (2 jungle sprint, 1 swim FAST); add 3 x 25 in each set up to 9, then back down
2 x 100 swim negative split free br 3 @ 1:30 (or backstroke if you'd like)
1 x 125 swim free br 3 @ 1:30
No rest between sets, check HR after 5th set
400 pull free w/snorkel after 5th set- roll hips evenly, finish each stroke completely
Do an excellent job with your HW tonight, enjoy the Game 7's! Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
3 x 300 @ :20 rest as follows:
1&2- 50 catchup free drill, 50 2 kicks 1 pull breaststroke, 50 choice kick neg split
#3- 50 drill/swim back, 50 drill/swim breast, 50 kick strong (kick is FAST 2nd time through)
Check HR, then everybody together...
12 x 25 kick, NO BOARDS:
odds- on back
evens- on stomach
Concentrate on FAST dolphin kick off each wall to the breakout, then kick strong free
4 @ :40
4 @ :35
4 @ :30
1:00 rest, check HR again, then...
12 x 75 swim @ 1:10
odds- fly/back/breast
evens- back/breast/free
1:00 rest, check HR
PLATIUM-
3 sets of:
4 x 50 drill choice back @ 1:00
6 x 50 swim at 200 GP @ 1:10
1 x 300 swim backstroke, desc 1-3 to something juicy
1:00 rest between sets, check HR after each 300
1 x 400 pull free w/snorkel - roll hips evenly, finish each stroke completely
GOLD-
5 sets of:
3 x 25 @ :40 (2 jungle sprint, 1 swim FAST); add 3 x 25 in each set up to 9, then back down
2 x 100 swim negative split free br 3 @ 1:30 (or backstroke if you'd like)
1 x 125 swim free br 3 @ 1:30
No rest between sets, check HR after 5th set
400 pull free w/snorkel after 5th set- roll hips evenly, finish each stroke completely
Do an excellent job with your HW tonight, enjoy the Game 7's! Have a great day!
Tuesday, April 26, 2011
BH- written for scy
1 x 250 swim free br 3 @ 3:10 (@ 3:00 if you're feeling up to it)
5 x 50 swim/kick backstroke by 25's @ :45
1 x 350 @ 5:00 swim backstroke, great turns & breakouts, get time
1 x 250 swim free br 3 @ 3:00
5 x 50 swim back/breast by 25's @ :45
1 x 350 @ 5:00 swim backstroke, great turns & breakouts throughout; descend from 1st 350 & get time
1 x 250 swim free br 3 @ 3:00
5 x 50 swim/kick breaststroke by 25's @ :45 (@ :50 if necessary)
1 x 350 @ 5:00 swim backstroke, fastest one of the day; make sure turns & breakouts are helping you, not hurting you!
Check HR immediately, then finish up with...
1 x 200 kick breaststroke with board, negative split each 50...
OR...(depending on how your knee feels)
4 x 50 @ 1:00 drill/swim dps backstroke by 25's, get stroke count on 2nd 25, descend that # from 1-4
Check HR again
2750 scy, approx 29:30
BH- written for scy
1 x 250 swim free br 3 @ 3:10 (@ 3:00 if you're feeling up to it)
5 x 50 swim/kick backstroke by 25's @ :45
1 x 350 @ 5:00 swim backstroke, great turns & breakouts, get time
1 x 250 swim free br 3 @ 3:00
5 x 50 swim back/breast by 25's @ :45
1 x 350 @ 5:00 swim backstroke, great turns & breakouts throughout; descend from 1st 350 & get time
1 x 250 swim free br 3 @ 3:00
5 x 50 swim/kick breaststroke by 25's @ :45 (@ :50 if necessary)
1 x 350 @ 5:00 swim backstroke, fastest one of the day; make sure turns & breakouts are helping you, not hurting you!
Check HR immediately, then finish up with...
1 x 200 kick breaststroke with board, negative split each 50...
OR...(depending on how your knee feels)
4 x 50 @ 1:00 drill/swim dps backstroke by 25's, get stroke count on 2nd 25, descend that # from 1-4
Check HR again
2750 scy, approx 29:30
Monday, April 25, 2011
SMAC- Silver
After the usual 300/200 warmup...
8 x 50 drill breaststroke @ 1:30- different drill for every 2 x 50
KICKING- we'll mix it up here
1:00 rest
4 sets of:
3 x 50 swim free br 3 @ 1:15 (@ 1:05 in 2nd set, @ :55 in 3rd set)
2 x 25 swim FAST choice, NO FREE @ 1:00
1 x 50 kick FAST on back, get time, @ 1:30
No rest between sets.
Finish up with...
1 x 300- 100 swim IM, 100 kick choice easy/FAST by 25's, 100 drill
Do an excellent job on your HW tonight, make sure you're ready for the week ahead in school. Have a great day!
SMAC- Silver
After the usual 300/200 warmup...
8 x 50 drill breaststroke @ 1:30- different drill for every 2 x 50
KICKING- we'll mix it up here
1:00 rest
4 sets of:
3 x 50 swim free br 3 @ 1:15 (@ 1:05 in 2nd set, @ :55 in 3rd set)
2 x 25 swim FAST choice, NO FREE @ 1:00
1 x 50 kick FAST on back, get time, @ 1:30
No rest between sets.
Finish up with...
1 x 300- 100 swim IM, 100 kick choice easy/FAST by 25's, 100 drill
Do an excellent job on your HW tonight, make sure you're ready for the week ahead in school. Have a great day!
Monday, April 25, 2011
Monday, April 25, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
7 x 100 @ 1:45 as follows:
odds- 50 ra2 la2 free drill, 50 choice drill in M-R-S
evens- 50 kick choice, 50 drill/swim by 25's in 4th best stroke, NO FREE
1:00 rest, check HR
All one set:
9 x 50 @ :55 kick- 10 yard breakouts off of each wall; every 3rd 50 can be with a board
3 x 150 kick @ 3:20, descend 1-3 to something all out smoking FAST
1 x 150 swim free br 3 with BIG negative split @ 2:30
8 x 50 as follows:
2- kick with board desc 1-2 @ :55
2- swim/kick by 25's your choice, NO FREE, @ :45
3 x 150 kick @ 3:20 descend 1-3 to all out smoking FAST
1 x 250 swim free br 3 with big, fat negative split @ 2:30
7 x 50 @ :50- all kick, make the interval!
3 x 150 kick @ 3:20 descend 1-3 to all out juicy FAST
1 x 150 swim free br 3 with big, fat, JUICY negative split
Check HR immediately & OML
With fins, finish up with 4 sets of:
4 x 25 @ :40- 1&2 are fly drill; 3 is jungle sprint, 4 is build to FAST
2 x 50 @ 1:00 descend 1-2, 25 LUNGBUSTER, 25 swim fly
1 x 50 kick choice on back @ :35
No 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. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
7 x 100 @ 1:45 as follows:
odds- 50 ra2 la2 free drill, 50 choice drill in M-R-S
evens- 50 kick choice, 50 drill/swim by 25's in 4th best stroke, NO FREE
1:00 rest, check HR
All one set:
9 x 50 @ :55 kick- 10 yard breakouts off of each wall; every 3rd 50 can be with a board
3 x 150 kick @ 3:20, descend 1-3 to something all out smoking FAST
1 x 150 swim free br 3 with BIG negative split @ 2:30
8 x 50 as follows:
2- kick with board desc 1-2 @ :55
2- swim/kick by 25's your choice, NO FREE, @ :45
3 x 150 kick @ 3:20 descend 1-3 to all out smoking FAST
1 x 250 swim free br 3 with big, fat negative split @ 2:30
7 x 50 @ :50- all kick, make the interval!
3 x 150 kick @ 3:20 descend 1-3 to all out juicy FAST
1 x 150 swim free br 3 with big, fat, JUICY negative split
Check HR immediately & OML
With fins, finish up with 4 sets of:
4 x 25 @ :40- 1&2 are fly drill; 3 is jungle sprint, 4 is build to FAST
2 x 50 @ 1:00 descend 1-2, 25 LUNGBUSTER, 25 swim fly
1 x 50 kick choice on back @ :35
No 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. Have a great day!
Monday, April 25, 2011
BH-written for scy
All one set...
6 x 25 @ :40 NO FREE in 2 sets of 3...
1- jungle sprint
2- swim build to FAST
3- all FAST swim
1 x 50 swim @ :40 negative split- same stroke as 25's above
1 x 400 swim choice negative split @ 4:30- if free, br 3
1 x 100 kick @ 1:30, get time
6 x 25 @ :40 NO FREE (should be different stroke than 1st set of 25's)
1- jungle sprint
2- swim build to FAST
3- all FAST swim
1 x 50 swim neg split @ :40- same stroke as the 25's
1 x 300 swim choice neg split @ 3:20 - if free, br 3
2 x 100 kick @ 1:40 descend 1-2, get time on #2
6 x 25 @ :40 NO FREE, as above (2 sets of 3)
1 x 50 swim neg split @ :40- same stroke as 25's
1 x 200 swim choice @ 2:10- if free, br 3
3 x 100 kick @ 1:50 descend 1-3 to all out FAST - should be fastest of the day!
1 x 900 @ 10:40 swim choice, descend the 3 x 300 to something FAST; 1st 300 should be at 3:40 or better, descend from there
Check HR immediately after 900 & OML
3000 scy & 45:00
BH-written for scy
All one set...
6 x 25 @ :40 NO FREE in 2 sets of 3...
1- jungle sprint
2- swim build to FAST
3- all FAST swim
1 x 50 swim @ :40 negative split- same stroke as 25's above
1 x 400 swim choice negative split @ 4:30- if free, br 3
1 x 100 kick @ 1:30, get time
6 x 25 @ :40 NO FREE (should be different stroke than 1st set of 25's)
1- jungle sprint
2- swim build to FAST
3- all FAST swim
1 x 50 swim neg split @ :40- same stroke as the 25's
1 x 300 swim choice neg split @ 3:20 - if free, br 3
2 x 100 kick @ 1:40 descend 1-2, get time on #2
6 x 25 @ :40 NO FREE, as above (2 sets of 3)
1 x 50 swim neg split @ :40- same stroke as 25's
1 x 200 swim choice @ 2:10- if free, br 3
3 x 100 kick @ 1:50 descend 1-3 to all out FAST - should be fastest of the day!
1 x 900 @ 10:40 swim choice, descend the 3 x 300 to something FAST; 1st 300 should be at 3:40 or better, descend from there
Check HR immediately after 900 & OML
3000 scy & 45:00
Sunday, April 24, 2011
Monday Morning, April 25, 2011
SMAC- Platinum & Gold
After dryland circuit...
600/400 swim freestyle
400 reverse IM- each 100 is 25 kick choice, 50 drill, 25 swim
1:00 rest
4 x 200 @ :20 rest as follows:
odds- 100 drill/swim by 25's in M-R-S, then 100 kick, neg split each 50
evens- 100 drill/swim by 25's breaststroke, then 100 kick negative split
1:00 rest
Tennis balls & Grudge belts
200 drill before you get out.
Do an excellent job in school today- eat well and stay hydrated in this heat! Have a great day!
SMAC- Platinum & Gold
After dryland circuit...
600/400 swim freestyle
400 reverse IM- each 100 is 25 kick choice, 50 drill, 25 swim
1:00 rest
4 x 200 @ :20 rest as follows:
odds- 100 drill/swim by 25's in M-R-S, then 100 kick, neg split each 50
evens- 100 drill/swim by 25's breaststroke, then 100 kick negative split
1:00 rest
Tennis balls & Grudge belts
200 drill before you get out.
Do an excellent job in school today- eat well and stay hydrated in this heat! Have a great day!
Friday, April 22, 2011
Friday, April 22, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/skulling by 25's
1:00 rest
3 sets of:
2 x 50 drill/kick by 25's @ 1:00- ra2 la2 free in 1st set, then M-R-S, then choice NO FREE in 3rd set
1 x 150 @ 2:30- 50 swim neg split, 25 kick- same stroke as 50's above
No rest between sets; after 3rd set, continue right into...
1 x 250 as follows:
odd 50's are swim neg split & desc (all 3 x 50's same stroke, M-R-S)
even 50's are kick neg split with 10 yard breakouts
1:00 rest, check HR
With fins:
12 x 150 @ 2:40 desc 1-3's to all out smoking FAST
1-3, free
4-6, M-R-S
7-9, kick
10-12, choice
After #12, take off fins
100 drill
1:00 rest
PLATINUM:
Pace set (4 x 100 of each)
OR...
12 x 100 at a particular pace @ 1:45
2 x 400 pull desc 1-2 @ :30 rest w/snorkel
GOLD:
3* x 50 swim @ 1:00, desc 1-3 to 200 Goal Pace
*- add 1 x 50 each round, holding at your 200 GP
200 drill before you get out
Do an excellent job on your HW this weekend, don't wait until Sunday to start it! Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/skulling by 25's
1:00 rest
3 sets of:
2 x 50 drill/kick by 25's @ 1:00- ra2 la2 free in 1st set, then M-R-S, then choice NO FREE in 3rd set
1 x 150 @ 2:30- 50 swim neg split, 25 kick- same stroke as 50's above
No rest between sets; after 3rd set, continue right into...
1 x 250 as follows:
odd 50's are swim neg split & desc (all 3 x 50's same stroke, M-R-S)
even 50's are kick neg split with 10 yard breakouts
1:00 rest, check HR
With fins:
12 x 150 @ 2:40 desc 1-3's to all out smoking FAST
1-3, free
4-6, M-R-S
7-9, kick
10-12, choice
After #12, take off fins
100 drill
1:00 rest
PLATINUM:
Pace set (4 x 100 of each)
OR...
12 x 100 at a particular pace @ 1:45
2 x 400 pull desc 1-2 @ :30 rest w/snorkel
GOLD:
3* x 50 swim @ 1:00, desc 1-3 to 200 Goal Pace
*- add 1 x 50 each round, holding at your 200 GP
200 drill before you get out
Do an excellent job on your HW this weekend, don't wait until Sunday to start it! Have a great day!
Thursday, April 21, 2011
Thursday, April 21, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is fly kick on side/drill/drill/fly pull with free kick, by 25's
1:00 rest
8 x 75 as follows:
2- 50 fist free drill br 3, 25 breast kick on back
2- drill/swim/drill by 25's choice NO FREE, but #2 is breaststroke
3 x 150 @ 2:20- 75 swim free br 3, 50 swim neg split choice, NO FREE, then 25 kick
1:00 rest, check HR
3 sets of:
9 x 50 kick with boards, 2 @ :55, 1 @ :45
1 x 200 kick on back negative split @ 3:40
1 x 100 swim IM, get time & desc 1-3, @ 2:00
BROKEN 100 KICK: 4 x 25 kick FAST @ :10 rest, get time
After 3rd set...
1 x 600 pull free with snorkel, or br 3/5/7 by 75's
1:00 rest
**MYSTERY SET**
...with a twist!
200 drill before you get out.
Do an excellent job with your HW tonight & enjoy your time off. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is fly kick on side/drill/drill/fly pull with free kick, by 25's
1:00 rest
8 x 75 as follows:
2- 50 fist free drill br 3, 25 breast kick on back
2- drill/swim/drill by 25's choice NO FREE, but #2 is breaststroke
3 x 150 @ 2:20- 75 swim free br 3, 50 swim neg split choice, NO FREE, then 25 kick
1:00 rest, check HR
3 sets of:
9 x 50 kick with boards, 2 @ :55, 1 @ :45
1 x 200 kick on back negative split @ 3:40
1 x 100 swim IM, get time & desc 1-3, @ 2:00
BROKEN 100 KICK: 4 x 25 kick FAST @ :10 rest, get time
After 3rd set...
1 x 600 pull free with snorkel, or br 3/5/7 by 75's
1:00 rest
**MYSTERY SET**
...with a twist!
200 drill before you get out.
Do an excellent job with your HW tonight & enjoy your time off. Have a great day!
Thursday Morning, April 21, 2011
SMAC- Platinum & Gold
After dryland circuit...
600/400
3 sets of:
2 x 50 @ 1:00- drill/kick by 25's in M-R-S
2 x 25 @ :35 swim in M-R-S, build to FAST
No rest between sets, 1:00 rest after 3rd set, check HR. Then...
TENNIS BALL SPRINTS
Finish up with...
1 x 600 pull free w/snorkel (or br 3/5/7 by 75's)
1 x 600 kick- 10 yard breakouts throughout, breaststroke kick every 4th 50 with board
Enjoy your time off, get some HW done today. See you this afternoon, have a great day!
SMAC- Platinum & Gold
After dryland circuit...
600/400
3 sets of:
2 x 50 @ 1:00- drill/kick by 25's in M-R-S
2 x 25 @ :35 swim in M-R-S, build to FAST
No rest between sets, 1:00 rest after 3rd set, check HR. Then...
TENNIS BALL SPRINTS
Finish up with...
1 x 600 pull free w/snorkel (or br 3/5/7 by 75's)
1 x 600 kick- 10 yard breakouts throughout, breaststroke kick every 4th 50 with board
Enjoy your time off, get some HW done today. See you this afternoon, have a great day!
Thursday, April 21, 2011
BH- written for scy
2 x 400 @ 5:40 swim backstroke with moderate negative split, concentrate on strong breakouts to 10 yards on 2nd 200
1 x 450 @ 5:40 swim backstroke with same strong breakouts, strong neg split on each 150
2 x 400 @ 5:15- swim free br 3 with moderate negative split
1 x 450 @ 5:15- swim free br 3, strong neg split on each 150
2 x 300 @ 5:00 kick on back with strong breakouts & moderate negative split
9 x 50 kick with boards, 2 @ :55, 1 @ :45
Check HR immediately & OML
3550 scy, 50:30
BH- written for scy
2 x 400 @ 5:40 swim backstroke with moderate negative split, concentrate on strong breakouts to 10 yards on 2nd 200
1 x 450 @ 5:40 swim backstroke with same strong breakouts, strong neg split on each 150
2 x 400 @ 5:15- swim free br 3 with moderate negative split
1 x 450 @ 5:15- swim free br 3, strong neg split on each 150
2 x 300 @ 5:00 kick on back with strong breakouts & moderate negative split
9 x 50 kick with boards, 2 @ :55, 1 @ :45
Check HR immediately & OML
3550 scy, 50:30
Wednesday, April 20, 2011
Wednesday, April 20, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
8 x 25 @ :40 as follows:
odds- breast pull with free kick
evens- kick FAST free on back with explosive underwater dolphin kick to the breakout
3 sets of(add one repeat to everything in each set, so 3rd set is 3 x 50, 3 x 100, 3 x 50):
1 x 50 @ 1:00- 2 kicks 1 pull breaststroke (go breast pull w/free kick in 2nd set)
1 x 100 @ 1:40- 50 swim neg split free br 3, 50 swim/kick breast by 25's (@ 1:35 in 2nd set, @ 1:30 in 3rd set)
1 x 50 @ 1:10 swim neg split breaststroke; desc 1-2 & 1-3 in 2nd & 3rd sets
1 x 300 pull free with snorkel or br 3/5/7 by 100's (only one 300 in each set)
No rest between sets, but check HR after last 50 in each set
After 3rd set...
30 x 50 choice as follows:
2 @ :55
1 @ :45
1:00 rest
With fins, finish up with...
24 x 25 @ :45
odds- jungle sprint
evens- swim build to FAST
odd sets of 2 are fly, even sets of 2 are choice
200 easy drill = 5400/5200 scy.
Do some HW tonight, don't let it all go until Sunday. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
8 x 25 @ :40 as follows:
odds- breast pull with free kick
evens- kick FAST free on back with explosive underwater dolphin kick to the breakout
3 sets of(add one repeat to everything in each set, so 3rd set is 3 x 50, 3 x 100, 3 x 50):
1 x 50 @ 1:00- 2 kicks 1 pull breaststroke (go breast pull w/free kick in 2nd set)
1 x 100 @ 1:40- 50 swim neg split free br 3, 50 swim/kick breast by 25's (@ 1:35 in 2nd set, @ 1:30 in 3rd set)
1 x 50 @ 1:10 swim neg split breaststroke; desc 1-2 & 1-3 in 2nd & 3rd sets
1 x 300 pull free with snorkel or br 3/5/7 by 100's (only one 300 in each set)
No rest between sets, but check HR after last 50 in each set
After 3rd set...
30 x 50 choice as follows:
2 @ :55
1 @ :45
1:00 rest
With fins, finish up with...
24 x 25 @ :45
odds- jungle sprint
evens- swim build to FAST
odd sets of 2 are fly, even sets of 2 are choice
200 easy drill = 5400/5200 scy.
Do some HW tonight, don't let it all go until Sunday. Have a great day!
Tuesday, April 19, 2011
Tuesday, April 19, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM drill- each 100 is drill/kick/drill/swim by 25's
1:00 rest
3 sets of:
1 x 125 @ 2:10- 50 fist free br 3, then 75 drill/swim/drill by 25's in M-R-S, NO FREE
1 x 150 @ 2:20- 75 swim free w/BIG 6 beat kick on 2nd 25, then 50 swim neg split in M-R-S, NO FREE, then 25 kick on back FAST
No rest between sets; after 3rd set, continue right into...
7 x 75 as follows:
swim free br 3 with BIG 6 beat kick on 2nd 25, except #3, 5 & 7 are swim/kick/swim by 25's in M-R-S, NO FREE
1:00 rest, check HR
**MYSTERY SET**
As many rounds as possible:
3 x 100 swim free br 3 @ 1:30 (1:45), 3rd 25 is kick FAST on back (#2 is STRONG neg split split free, all swim)
1 x 50 kick FAST with boards for time @ 1:00
No rest between sets; check HR after 4th, 8th (etc...) sets
200 drill before you get out. Do some HW tonight, enjoy your time off from school. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM drill- each 100 is drill/kick/drill/swim by 25's
1:00 rest
3 sets of:
1 x 125 @ 2:10- 50 fist free br 3, then 75 drill/swim/drill by 25's in M-R-S, NO FREE
1 x 150 @ 2:20- 75 swim free w/BIG 6 beat kick on 2nd 25, then 50 swim neg split in M-R-S, NO FREE, then 25 kick on back FAST
No rest between sets; after 3rd set, continue right into...
7 x 75 as follows:
swim free br 3 with BIG 6 beat kick on 2nd 25, except #3, 5 & 7 are swim/kick/swim by 25's in M-R-S, NO FREE
1:00 rest, check HR
**MYSTERY SET**
As many rounds as possible:
3 x 100 swim free br 3 @ 1:30 (1:45), 3rd 25 is kick FAST on back (#2 is STRONG neg split split free, all swim)
1 x 50 kick FAST with boards for time @ 1:00
No rest between sets; check HR after 4th, 8th (etc...) sets
200 drill before you get out. Do some HW tonight, enjoy your time off from school. Have a great day!
Tuesday, April 19, 2011
BH- written for scy
4 x 75 swim free br 3 @ 1:00- BIG 6 beat kick on 2nd 25
1 x 200 @ 3:15 kick on back negative split, concentrate on explosive breakouts
2 x 75 swim IM (NO FREE) @ 1:20, descend 1-2 to what you can
1 x 300 @ 5:00- 100 swim back, 100 breaststroke drill/swim by 25's, 100 breast kick (choice, on back or with board)
6 x 75 swim free br 3 @ :55- BIG 6 beat kick on 2nd 25
1 x 200 @ 3:15 kick on back BIGGER negative split, same explosive breakouts
2 x 75 swim IM (NO FREE) @ 1:20, descend 1-2 to faster than 1st 2 x 75's IM
1 x 300 @ 5:00- 100 breaststroke drill/swim by 25's, 50 choice kick neg split with board- 2x
4 x 75 swim free br 3 @ :50 (@ :52 if necessary)
1 x 200 @ 3:15- kick free on back with BIGGEST neg split of the day
3 x 75 @ 1:30 swim IM (NO FREE) desc 1-3 to all out FAST for time- #3 should be juicy, can you go under :50? Under :49??
BH- written for scy
4 x 75 swim free br 3 @ 1:00- BIG 6 beat kick on 2nd 25
1 x 200 @ 3:15 kick on back negative split, concentrate on explosive breakouts
2 x 75 swim IM (NO FREE) @ 1:20, descend 1-2 to what you can
1 x 300 @ 5:00- 100 swim back, 100 breaststroke drill/swim by 25's, 100 breast kick (choice, on back or with board)
6 x 75 swim free br 3 @ :55- BIG 6 beat kick on 2nd 25
1 x 200 @ 3:15 kick on back BIGGER negative split, same explosive breakouts
2 x 75 swim IM (NO FREE) @ 1:20, descend 1-2 to faster than 1st 2 x 75's IM
1 x 300 @ 5:00- 100 breaststroke drill/swim by 25's, 50 choice kick neg split with board- 2x
4 x 75 swim free br 3 @ :50 (@ :52 if necessary)
1 x 200 @ 3:15- kick free on back with BIGGEST neg split of the day
3 x 75 @ 1:30 swim IM (NO FREE) desc 1-3 to all out FAST for time- #3 should be juicy, can you go under :50? Under :49??
Monday, April 18, 2011
Monday, April 18, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/skulling, by 25's
1:00 rest
8 x 100 @ 1:45 as follows:
2- 50 ra2 la2 free drill, 50 choice backstroke drill
2- 50 swim neg split free br 3 with NEUTRAL head position, then 25 spin drill back, 25 swim back with same tempo
9 sets of:
1 x 50 @ 1:10 choice drill/swim build to FAST breaststroke
2 x 25 @ :35 in M-R-S; #1 is jungle sprint; 32 is swim build to FAST- NO FREE HERE!
Check HR after 9th set
1:00 rest
PLATINUM:
4 sets of:
6 x 100 @ 1:35 negative split free br 3, except #1&4 are 3rd 25 swim breast; #2&5 are 3rd 25 swim back
1 x 300 swim free br 3 @ 4:30
1 x 350 swim free br 3 @ 4:30
2 x 25 swim choice FAST @ :40
No rest between sets; check HR after 300 & 1st 25 of each set.
GOLD:
6 sets of:
3 x 100 swim/kick by 50's, descend 1-3 to what you can @ 1:45 (can be free in odd sets)
4 x 50 swim free br 3 @ :45 (:55); interval decreases by :05 each round (or every other round)
2 x 75 swim IM (NO FREE), desc 1-2 to what you can @ 1:20
Check HR after 2nd IM in each set; NO REST between sets.
200 drill before you get out. Eat well tonight, drink lots of water. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/skulling, by 25's
1:00 rest
8 x 100 @ 1:45 as follows:
2- 50 ra2 la2 free drill, 50 choice backstroke drill
2- 50 swim neg split free br 3 with NEUTRAL head position, then 25 spin drill back, 25 swim back with same tempo
9 sets of:
1 x 50 @ 1:10 choice drill/swim build to FAST breaststroke
2 x 25 @ :35 in M-R-S; #1 is jungle sprint; 32 is swim build to FAST- NO FREE HERE!
Check HR after 9th set
1:00 rest
PLATINUM:
4 sets of:
6 x 100 @ 1:35 negative split free br 3, except #1&4 are 3rd 25 swim breast; #2&5 are 3rd 25 swim back
1 x 300 swim free br 3 @ 4:30
1 x 350 swim free br 3 @ 4:30
2 x 25 swim choice FAST @ :40
No rest between sets; check HR after 300 & 1st 25 of each set.
GOLD:
6 sets of:
3 x 100 swim/kick by 50's, descend 1-3 to what you can @ 1:45 (can be free in odd sets)
4 x 50 swim free br 3 @ :45 (:55); interval decreases by :05 each round (or every other round)
2 x 75 swim IM (NO FREE), desc 1-2 to what you can @ 1:20
Check HR after 2nd IM in each set; NO REST between sets.
200 drill before you get out. Eat well tonight, drink lots of water. Have a great day!
Monday, April 18, 2011
BH- written for scy
4 sets of:
8 x 25 @ :35
odds- kick FAST on back with explosive underwater dolphin kick to the breakout
evens- breaststroke pull w/freestyle kick
1 x 150 swim strong negative split free br 3 @ 1:50
3 x 50 swim back/breast by 25's @ :45 (@ :55 in 2nd set; @ 1:05 in 3rd set- desc 2nd & 3rd sets to something FAST)
1 x 250 pull free w/snorkel @ 3:00- you might have to hustle to make this, but it isn't unreasonable; roll your hips evenly, finish each stroke & keep your head still AND in a good spot. Descend the 250 1-4 if you can...
No rest between sets, check HR immediately after 4th set & OML
BH- written for scy
4 sets of:
8 x 25 @ :35
odds- kick FAST on back with explosive underwater dolphin kick to the breakout
evens- breaststroke pull w/freestyle kick
1 x 150 swim strong negative split free br 3 @ 1:50
3 x 50 swim back/breast by 25's @ :45 (@ :55 in 2nd set; @ 1:05 in 3rd set- desc 2nd & 3rd sets to something FAST)
1 x 250 pull free w/snorkel @ 3:00- you might have to hustle to make this, but it isn't unreasonable; roll your hips evenly, finish each stroke & keep your head still AND in a good spot. Descend the 250 1-4 if you can...
No rest between sets, check HR immediately after 4th set & OML
Monday Morning, April 18, 2011
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is 50 kick, 25 drill, 25 swim
1:00 rest
4 sets of:
1 x 75 @ 1:20- kick/drill/kick by 25's
1 x 100 @ 1:40- 25 drill, 50 swim neg split, 25 drill, same stroke as 75 above
No rest between sets.
With fins, 4 sets of:
6 x 25 @ :35
1- jungle sprint
2- swim build to FAST
3- all out swim FAST, get time- add #'s 3 & 6 together
:30 rest
1 x 50 all out FAST- LUNGBUSTER/swim by 25's, how close can you get to your 2 x 25's add-up time?
1:00 rest between sets.
Finish up with...
1 x 1200 pull- snorkel/NO SNORKEL/snorkel by 400's, descend the 3 x 400's to what you can...can you be under 5:00 for the 3rd 400?
300 easy drill/kick by 50's = 4000scy
Do an excellent job in school today- eat well & drink lots of water. Have a great day!
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is 50 kick, 25 drill, 25 swim
1:00 rest
4 sets of:
1 x 75 @ 1:20- kick/drill/kick by 25's
1 x 100 @ 1:40- 25 drill, 50 swim neg split, 25 drill, same stroke as 75 above
No rest between sets.
With fins, 4 sets of:
6 x 25 @ :35
1- jungle sprint
2- swim build to FAST
3- all out swim FAST, get time- add #'s 3 & 6 together
:30 rest
1 x 50 all out FAST- LUNGBUSTER/swim by 25's, how close can you get to your 2 x 25's add-up time?
1:00 rest between sets.
Finish up with...
1 x 1200 pull- snorkel/NO SNORKEL/snorkel by 400's, descend the 3 x 400's to what you can...can you be under 5:00 for the 3rd 400?
300 easy drill/kick by 50's = 4000scy
Do an excellent job in school today- eat well & drink lots of water. Have a great day!
Sunday, April 17, 2011
Sunday, April 17, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 6 kicks 1 pull back, then drill/drill/kick fly on side, by 25's
1:00 rest
2 sets of:
4 x 50 @ 1:00 drill/swim dps in M-R-S NO FREE
4 x 75 @ 1:15 (@ 1:05 in 2nd set) swim free br 3/M-R-S/free br 3
No rest between sets, check HR after 2nd set
3 sets of:
6 x 100 kick @ 1:40
odds- 50 free, 50 NO FREE
evens- negative split free
6 x 25 @ :40 kick FAST, except #'s 3 & 6 are LUNGBUSTER!
1st set- free on back
2nd set- with boards
3rd set- with fins
1 x 200 @ 4:00 swim 50 back, 50 breast; negative split each 200, descend the 2nd 100 1-3 to something juicy!
No rest between sets, check HR after each 200
After 3rd set...
1 x 600 pull free w/snorkel OR br 3/5/7/9 by 50's- roll hips evenly, finish each stroke
Platinum: 3 x 250 pull @ 3:30 with snorkel
1:00 rest
1 x 200 kick FAST FOR TIME (can be with boards)
1:00 rest, check HR
200 drill before you get out
6000/5650 scy.
Do an excellent job on your HW this week- don't wait until the end of Spring Break to do it! Regular schedule this week, have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 6 kicks 1 pull back, then drill/drill/kick fly on side, by 25's
1:00 rest
2 sets of:
4 x 50 @ 1:00 drill/swim dps in M-R-S NO FREE
4 x 75 @ 1:15 (@ 1:05 in 2nd set) swim free br 3/M-R-S/free br 3
No rest between sets, check HR after 2nd set
3 sets of:
6 x 100 kick @ 1:40
odds- 50 free, 50 NO FREE
evens- negative split free
6 x 25 @ :40 kick FAST, except #'s 3 & 6 are LUNGBUSTER!
1st set- free on back
2nd set- with boards
3rd set- with fins
1 x 200 @ 4:00 swim 50 back, 50 breast; negative split each 200, descend the 2nd 100 1-3 to something juicy!
No rest between sets, check HR after each 200
After 3rd set...
1 x 600 pull free w/snorkel OR br 3/5/7/9 by 50's- roll hips evenly, finish each stroke
Platinum: 3 x 250 pull @ 3:30 with snorkel
1:00 rest
1 x 200 kick FAST FOR TIME (can be with boards)
1:00 rest, check HR
200 drill before you get out
6000/5650 scy.
Do an excellent job on your HW this week- don't wait until the end of Spring Break to do it! Regular schedule this week, have a great day!
Friday, April 15, 2011
SMAC- Silver
After the usual 300/200 warmup...
Kicking- with board (breaststroke) and on back (freestyle)
Then...
SKILLS CHALLENGE
Enjoy your weekend off; remember, we have the regular workout schedule next week even though the schools are on Spring Break. Enjoy your time off from school, and don't forget about any HW you have. Have a great day!
SMAC- Silver
After the usual 300/200 warmup...
Kicking- with board (breaststroke) and on back (freestyle)
Then...
SKILLS CHALLENGE
Enjoy your weekend off; remember, we have the regular workout schedule next week even though the schools are on Spring Break. Enjoy your time off from school, and don't forget about any HW you have. Have a great day!
Friday, April 15, 2011
Friday, April 15, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 swim, 25 kick build to FAST
1:00 rest
2 sets of:
8 x 25 @ :40
odds- breast pull w/free kick
evens- jungle sprint in 4th best stroke, NO FREE
1 x 150 @ 2:45-
50 1/2 ra 1/2 la back
50 swim neg split back
50 kick breast with boards, mod/FAST by 25's
1 x 250 - 100 swim free, 100 swim IM, 50 swim in 4th best stroke, NO FREE, desc 1-2 to what you can
:30 rest between sets, check HR
After 2nd set...
3 sets of:
6 x 50 swim IM order by 25's @ :55 (@ :50 in 2nd set; @ :45 in 3rd set)
1 x 300 swim free br 3, descend 1-3 to all out FAST for time, should be juicy!
1:00 rest after 3rd set, then...
BUCKET OF BALLS...with a twist
200 drill before you go. Do an excellent job with your HW tonight, don't wait until Sunday to start it. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 swim, 25 kick build to FAST
1:00 rest
2 sets of:
8 x 25 @ :40
odds- breast pull w/free kick
evens- jungle sprint in 4th best stroke, NO FREE
1 x 150 @ 2:45-
50 1/2 ra 1/2 la back
50 swim neg split back
50 kick breast with boards, mod/FAST by 25's
1 x 250 - 100 swim free, 100 swim IM, 50 swim in 4th best stroke, NO FREE, desc 1-2 to what you can
:30 rest between sets, check HR
After 2nd set...
3 sets of:
6 x 50 swim IM order by 25's @ :55 (@ :50 in 2nd set; @ :45 in 3rd set)
1 x 300 swim free br 3, descend 1-3 to all out FAST for time, should be juicy!
1:00 rest after 3rd set, then...
BUCKET OF BALLS...with a twist
200 drill before you go. Do an excellent job with your HW tonight, don't wait until Sunday to start it. Have a great day!
Thursday, April 14, 2011
SMAC- Silver
After the usual 300/200 warmup, we'll get into some FAST kicking.
The Bronze Group's "Mini-Meet" will be tonight, so things will be chaotic after 6:30...
I'll give everybody a backstroke set to work on, then I'll split everybody up to work on either backstroke or breaststroke turns (and pullouts!) at opposite end of the pool.
Thanks for your cooperation tonight!
Do an excellent job on your HW tonight and be ready for something FAST tomorrow. Have a great day!
SMAC- Silver
After the usual 300/200 warmup, we'll get into some FAST kicking.
The Bronze Group's "Mini-Meet" will be tonight, so things will be chaotic after 6:30...
I'll give everybody a backstroke set to work on, then I'll split everybody up to work on either backstroke or breaststroke turns (and pullouts!) at opposite end of the pool.
Thanks for your cooperation tonight!
Do an excellent job on your HW tonight and be ready for something FAST tomorrow. Have a great day!
Thursday, April 14, 2011
Thursday, April 14, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 25 drill, 25 swim, then 50 kick choice moderate negative split
1:00 rest
8 x 50 @ 1:00-
odds- snow angel drill/fly kick on side, by 25's
evens- fly pull with free kick/breast kick on back with FAST underwater dolphin kick to 10 yards!
3 x 350 @ :20 rest as follows:
odds- 200 backstroke, drill/swim by 50's, then 150 kick choice negative split
#2- 200 kick IM order by 50's with boards- neg split each 50, then 150 breaststroke- 50 drill, 25 swim build
1:00 rest, check HR
4 sets of:
4 x 25 @ :35 kick FAST on back, except 3rd 25 is swim FAST- add all four times together...(interval gets :05 slower in each round)
2 x 100 swim/kick by 50's desc 1-2 to all out SMOKING FAST @ 2:00 (interval gets :05 faster in each round)
1 x 200 kick @ 4:00 with BIG, STRONG negative split- even rounds with a board
No rest between sets, check HR after each 200
Finish up with...
15 x 100 as follows:
2- swim free neg split br 3 @ 1:20
1- kick choice with juicy underwater dolphin kick @ 1:40- big neg split here!
Check HR after #15, then...
200 drill before you get out. Be sure to give your parents those entry fees for the meet. 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 25 drill, 25 swim, then 50 kick choice moderate negative split
1:00 rest
8 x 50 @ 1:00-
odds- snow angel drill/fly kick on side, by 25's
evens- fly pull with free kick/breast kick on back with FAST underwater dolphin kick to 10 yards!
3 x 350 @ :20 rest as follows:
odds- 200 backstroke, drill/swim by 50's, then 150 kick choice negative split
#2- 200 kick IM order by 50's with boards- neg split each 50, then 150 breaststroke- 50 drill, 25 swim build
1:00 rest, check HR
4 sets of:
4 x 25 @ :35 kick FAST on back, except 3rd 25 is swim FAST- add all four times together...(interval gets :05 slower in each round)
2 x 100 swim/kick by 50's desc 1-2 to all out SMOKING FAST @ 2:00 (interval gets :05 faster in each round)
1 x 200 kick @ 4:00 with BIG, STRONG negative split- even rounds with a board
No rest between sets, check HR after each 200
Finish up with...
15 x 100 as follows:
2- swim free neg split br 3 @ 1:20
1- kick choice with juicy underwater dolphin kick @ 1:40- big neg split here!
Check HR after #15, then...
200 drill before you get out. Be sure to give your parents those entry fees for the meet. Do an excellent job with your HW tonight, have a great day!
Thursday, April 14, 2011
BH- written for scy
With fins, 4 sets of:
6 x 25 @ :35 in 2 sets of 4 as follows...
1- jungle sprint
2- swim build to FAST
3- all FAST, get time & add these 2 x 25's together (same stroke by set)
After #6, go immediately into...
1 x 50 drill
:30 rest
1 x 50 @ 1:00- 25 swim all out FAST, 25 LUNGBUSTER- get time, how close can you come to your 2 x 25's add-up time??
No rest between sets.
BH- written for scy
With fins, 4 sets of:
6 x 25 @ :35 in 2 sets of 4 as follows...
1- jungle sprint
2- swim build to FAST
3- all FAST, get time & add these 2 x 25's together (same stroke by set)
After #6, go immediately into...
1 x 50 drill
:30 rest
1 x 50 @ 1:00- 25 swim all out FAST, 25 LUNGBUSTER- get time, how close can you come to your 2 x 25's add-up time??
No rest between sets.
Wednesday, April 13, 2011
Wednesday, April 13, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/ra2 la2 free drill, by 25's
1:00 rest
4 sets of:
1 x 175 @ 3:00- 50 fist free, 50 choice kick on back, 75 drill in M-R-S
2 x 50 @ 1:00- 25 swim dps in M-R-S, 25 kick breast on back with 10 yard breakout
3 x 50 drill/swim dps breaststroke @ 1:00- I'll give you the drill for each set
No rest between sets, check HR after 4th set.
PLATINUM-
3 x 600 pull free @ :20 rest, different equipment on each 600, but snorkel on 2; desc 1-3 to what you can & check HR after #3; br 3/5/7/9 by 50's if no snorkel
GOLD-
4 x 300 @ :20 rest pull free w/snorkel OR br 3/5/7 by 50's, different equipment on odds & evens; desc 1-4 to what you can & check HR after #4
1:00 rest
With fins, finish up with...
20 x 25 @ :45
odds are always drill
#2- jungle sprint
#4- swim build to FAST
200 drill before you get out
5200 (Platinum)/4400 (Gold)
Do an excellent job on your HW tonight & remember, drylands tomorrow at 5:30 a.m. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/ra2 la2 free drill, by 25's
1:00 rest
4 sets of:
1 x 175 @ 3:00- 50 fist free, 50 choice kick on back, 75 drill in M-R-S
2 x 50 @ 1:00- 25 swim dps in M-R-S, 25 kick breast on back with 10 yard breakout
3 x 50 drill/swim dps breaststroke @ 1:00- I'll give you the drill for each set
No rest between sets, check HR after 4th set.
PLATINUM-
3 x 600 pull free @ :20 rest, different equipment on each 600, but snorkel on 2; desc 1-3 to what you can & check HR after #3; br 3/5/7/9 by 50's if no snorkel
GOLD-
4 x 300 @ :20 rest pull free w/snorkel OR br 3/5/7 by 50's, different equipment on odds & evens; desc 1-4 to what you can & check HR after #4
1:00 rest
With fins, finish up with...
20 x 25 @ :45
odds are always drill
#2- jungle sprint
#4- swim build to FAST
200 drill before you get out
5200 (Platinum)/4400 (Gold)
Do an excellent job on your HW tonight & remember, drylands tomorrow at 5:30 a.m. Have a great day!
Tuesday, April 12, 2011
Tuesday, April 12, 2011
SMAC- Silver
The usual 300/200 warmup, then review fly drilling with fins...
- sneak attack breathing drill;
- sneak attack breathing drill with full armstroke, etc...
After fly drilling, take off fins & continue with...
4 sets of:
4 x 75 as follows:
odds- IM order by 25's NO FREE, desc 1-2, @ 2:00
evens- swim free with BIG 6 beat kick on 2nd 25 @ 1:40
4 x 25 kick FAST on back @ 1:00
1 x 50 kick FAST with boards @ 2:00 (go 3 x 50 kick FAST in even sets)
No rest between sets; check HR after last 50 kick in each set
If there is time, finish up with...
6 x 100 swim negative split freestyle br 3 @ 2:40
100 drill before you get out.
Do an excellent job on your HW tonight. Be sure to remind your parents about the May 7-8 meet. Have a great day!
SMAC- Silver
The usual 300/200 warmup, then review fly drilling with fins...
- sneak attack breathing drill;
- sneak attack breathing drill with full armstroke, etc...
After fly drilling, take off fins & continue with...
4 sets of:
4 x 75 as follows:
odds- IM order by 25's NO FREE, desc 1-2, @ 2:00
evens- swim free with BIG 6 beat kick on 2nd 25 @ 1:40
4 x 25 kick FAST on back @ 1:00
1 x 50 kick FAST with boards @ 2:00 (go 3 x 50 kick FAST in even sets)
No rest between sets; check HR after last 50 kick in each set
If there is time, finish up with...
6 x 100 swim negative split freestyle br 3 @ 2:40
100 drill before you get out.
Do an excellent job on your HW tonight. Be sure to remind your parents about the May 7-8 meet. Have a great day!
Tuesday, April 12, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/swim/sneak attack breathing fly drill, by 25's
1:00 rest
6 x 50 choice drill/kick on back by 25's @ 1:00
6 sets of:
1 x 150 @ 2:20- 100 swim choice negative split, 50 kick
1 x 150 @ 2:20- 50 swim choice negative split, 100 kick
1 x 150 @ 2:20- all kick, you'll have to hustle here!
4 x 25 kick FAST w/board @ :45 (odds sets free, even sets breast) with FAST vertical dolphin kick at wall between 25's
1 x 150 swim negative split free br 3 @ 2:15
3 x 50 swim/kick by 25's, desc 1-3 to all out juicy FAST @ 1:10
No rest between sets, check HR after each set.
Easy 100 drill after last set.
Do an excellent job on your HW tonight, be sure to talk to your parents about the May 7-8 meet. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/swim/sneak attack breathing fly drill, by 25's
1:00 rest
6 x 50 choice drill/kick on back by 25's @ 1:00
6 sets of:
1 x 150 @ 2:20- 100 swim choice negative split, 50 kick
1 x 150 @ 2:20- 50 swim choice negative split, 100 kick
1 x 150 @ 2:20- all kick, you'll have to hustle here!
4 x 25 kick FAST w/board @ :45 (odds sets free, even sets breast) with FAST vertical dolphin kick at wall between 25's
1 x 150 swim negative split free br 3 @ 2:15
3 x 50 swim/kick by 25's, desc 1-3 to all out juicy FAST @ 1:10
No rest between sets, check HR after each set.
Easy 100 drill after last set.
Do an excellent job on your HW tonight, be sure to talk to your parents about the May 7-8 meet. Have a great day!
Tuesday, April 12, 2011
BH- written for scy
3 sets of (middle set can be with boards):
1 x 150 @ 2:15- 100 swim choice neg split, 50 kick
1 x 150 @ 2:15- 50 swim choice neg split, 100 kick
1 x 150 @ 2:15- all kick, you might have to hustle here, but this is doable
4 x 50 swim/kick choice by 25's @ :45
:15 extra rest...
1 x 200 kick FAST for time @ 3:00
No rest between sets, check HR immediately & OML after 3rd set
BH- written for scy
3 sets of (middle set can be with boards):
1 x 150 @ 2:15- 100 swim choice neg split, 50 kick
1 x 150 @ 2:15- 50 swim choice neg split, 100 kick
1 x 150 @ 2:15- all kick, you might have to hustle here, but this is doable
4 x 50 swim/kick choice by 25's @ :45
:15 extra rest...
1 x 200 kick FAST for time @ 3:00
No rest between sets, check HR immediately & OML after 3rd set
Monday, April 11, 2011
SMAC- Silver
The usual 300/200 warmup, then we'll get right to kicking...
4 sets of:
1 x 25 kick FAST free with boards @ 1:00
1 x 50 kick negative split free on back with flip turn & FAST underwater dolphin kick off of both walls - @ 1:45
1 x 75 kick IM order by 25's (NO FREE) with boards @ 2:30
No rest between sets, check HR after 4th set.
Review breaststroke...
- pullouts, remember, "easy as 1-2-3."
- head position while swimming- stay in neutral position on your torso, in line with your spine
- kick: SQUEEZE your feet together so your bum rides up to the surface of the water at the end of each kick.
Depending on how much space we have after this (with the Bronze Group also in the pool), we'll go a set of 50's or a longer swim...
Do an excellent job on your HW tonight. be sure to give your parents that handout on the possible meet, May 7-8. Have a great day!
SMAC- Silver
The usual 300/200 warmup, then we'll get right to kicking...
4 sets of:
1 x 25 kick FAST free with boards @ 1:00
1 x 50 kick negative split free on back with flip turn & FAST underwater dolphin kick off of both walls - @ 1:45
1 x 75 kick IM order by 25's (NO FREE) with boards @ 2:30
No rest between sets, check HR after 4th set.
Review breaststroke...
- pullouts, remember, "easy as 1-2-3."
- head position while swimming- stay in neutral position on your torso, in line with your spine
- kick: SQUEEZE your feet together so your bum rides up to the surface of the water at the end of each kick.
Depending on how much space we have after this (with the Bronze Group also in the pool), we'll go a set of 50's or a longer swim...
Do an excellent job on your HW tonight. be sure to give your parents that handout on the possible meet, May 7-8. Have a great day!
Monday, April 11, 2011
Monday, April 11, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
With fins,
8 x 25 @ :40 breaststroke pull w/dolphin kick
9 x 50 @ 1:00- 25 breast pull w/free kick, 25 kick free on back with arms toward ceiling- except #'s 3, 6 & 9 are dolphin kick LUNGBUSTER
1:00 rest, check HR & take fins off, then...
6 x 150 as follows:
odds- 50 swim neg split backstroke, 25 swim breaststroke @ 2:20
evens- swim breast/free-br3/breast by 50's- neg split each 50, @ 2:40
1:00 rest, check HR again
PLATINUM-
5 sets of:
5 x 100-
odd sets-go evens swim neg split free br 3 @ 1:25; others are swim back/breast by 50's @ 1:40
even sets- go evens swim neg split free br 3 @ 1:25; others are swim/kick choice @ 1:40
1 x 450 swim, descend the 3 x 150 to something juicy!
:30 rest between sets, check HR
GOLD-
8 sets of:
2 x 150 @ 2:00 swim free br 3 w/strong neg split
1 x 175 swim free br 3 @ 2:00
1:00 rest after 3rd & 6th sets to check HR
200 drill before you get out. Be sure to remind your parents about the meets. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
With fins,
8 x 25 @ :40 breaststroke pull w/dolphin kick
9 x 50 @ 1:00- 25 breast pull w/free kick, 25 kick free on back with arms toward ceiling- except #'s 3, 6 & 9 are dolphin kick LUNGBUSTER
1:00 rest, check HR & take fins off, then...
6 x 150 as follows:
odds- 50 swim neg split backstroke, 25 swim breaststroke @ 2:20
evens- swim breast/free-br3/breast by 50's- neg split each 50, @ 2:40
1:00 rest, check HR again
PLATINUM-
5 sets of:
5 x 100-
odd sets-go evens swim neg split free br 3 @ 1:25; others are swim back/breast by 50's @ 1:40
even sets- go evens swim neg split free br 3 @ 1:25; others are swim/kick choice @ 1:40
1 x 450 swim, descend the 3 x 150 to something juicy!
:30 rest between sets, check HR
GOLD-
8 sets of:
2 x 150 @ 2:00 swim free br 3 w/strong neg split
1 x 175 swim free br 3 @ 2:00
1:00 rest after 3rd & 6th sets to check HR
200 drill before you get out. Be sure to remind your parents about the meets. Have a great day!
Monday, April 11, 2011
BH- written for scy
9 x 50 as follows:
2- swim back/breast by 25's @ :50
1- swim negative split free br 3 @ :35
1 x 450 swim free br 3- neg split each 150, descend the 2nd 75 1-3 to what you can, target something under 1:40 for last 150
:30 rest, check HR
9 x 50 as follows:
2- swim/kick by 25's your choice, @ :45
1- swim negative split back @ :40
1 x 450 swim- 75 back, 75 breaststroke, descend the 3 x 150 to what you can, target under 1:52 for last 150 (that would be approx 1:22 per 100 for breaststroke & under 1:05 per 100 back- you can do this, concentrate on turns & underwater dolphin kick)
:30 rest, check HR
3 x 200 swim free w/snorkel @ 2:45, strong neg split on odds; moderate neg split on evens
9 x 50 as follows:
2- swim back w/FAST turn @ :45
1- swim back/breast by 25's @ :45
1 x 450 swim backstroke- descend the 3 x 150 to something juicy, last 150 should be under 1:50
1:00 rest, check HR immediately & OML
Monday Morning, April 11, 2011
SMAC- Platinum & Gold
Drylands- legs & core, 2 circuits, then...
600/400
4 x 50 drill/dps in M-R-S
4 x 50 drill/D-P-S, 4th best stroke- NO FREE
6 x 150 75 swim free br 3, 75 drill/swim build/swim FAST by 25's in M-R-S on odds; IM swim (NO FREE) neg split each 50 on evens- all @ :20 rest
Finish up with...
2 x 600 pull free w/snorkel, desc 1-2 to what you can
Do an excellent job in school today, eat well & drink plenty of water. Have a great day!
BH- written for scy
9 x 50 as follows:
2- swim back/breast by 25's @ :50
1- swim negative split free br 3 @ :35
1 x 450 swim free br 3- neg split each 150, descend the 2nd 75 1-3 to what you can, target something under 1:40 for last 150
:30 rest, check HR
9 x 50 as follows:
2- swim/kick by 25's your choice, @ :45
1- swim negative split back @ :40
1 x 450 swim- 75 back, 75 breaststroke, descend the 3 x 150 to what you can, target under 1:52 for last 150 (that would be approx 1:22 per 100 for breaststroke & under 1:05 per 100 back- you can do this, concentrate on turns & underwater dolphin kick)
:30 rest, check HR
3 x 200 swim free w/snorkel @ 2:45, strong neg split on odds; moderate neg split on evens
9 x 50 as follows:
2- swim back w/FAST turn @ :45
1- swim back/breast by 25's @ :45
1 x 450 swim backstroke- descend the 3 x 150 to something juicy, last 150 should be under 1:50
1:00 rest, check HR immediately & OML
Monday Morning, April 11, 2011
SMAC- Platinum & Gold
Drylands- legs & core, 2 circuits, then...
600/400
4 x 50 drill/dps in M-R-S
4 x 50 drill/D-P-S, 4th best stroke- NO FREE
6 x 150 75 swim free br 3, 75 drill/swim build/swim FAST by 25's in M-R-S on odds; IM swim (NO FREE) neg split each 50 on evens- all @ :20 rest
Finish up with...
2 x 600 pull free w/snorkel, desc 1-2 to what you can
Do an excellent job in school today, eat well & drink plenty of water. Have a great day!
Friday, April 8, 2011
Friday, April 8, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 swim, then 25 1/2 ra 1/2 la backstroke drill
1:00 rest
1 x 600 as follows:
50 swim free br 3
100 drill/swim d-p-s by 25's NO FREE
50 kick moderate with strong 10 yard breakouts
Check HR immediately & OML
12 x 50 @ :55
2- swim free br 3
1- swim free/NO FREE by 25's
1- swim/kick choice by 25's
6 x 75 @ 1:45 as follows:
25 swim free br 3
25 drill in M-R-S, NO FREE
:10 rest
25 swim build to FAST finish in M-R-S, NO FREE (same stroke as previous 25 drill)
1:00 rest, check HR
With fins, finish up with...
24 x 25 @ :45- the usual sets of 4
200 drill = 3450 scy
Do an excellent job with your HW tonight, remember to bring in your Report Card so I can see how you're doing in school. Get excited for the meet & have a great day!
Friday, April 8, 2011
SMAC- Silver
The usual 300/200 warmup, then quick kicking; then...
8 x 50 drill/swim by 25's in 4th best stroke (NO FREE); then...
From mid-pool:
Review turns & breaststroke pullouts before the meet.
Do an excellent job with your HW this weekend. Remember, the warmup for the meet tomorrow is at 11:45 a.m. Also, we have regular workout on Monday- we're only swimming one day at the meet, so we don't have Monday off. 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 swim, then 25 1/2 ra 1/2 la backstroke drill
1:00 rest
1 x 600 as follows:
50 swim free br 3
100 drill/swim d-p-s by 25's NO FREE
50 kick moderate with strong 10 yard breakouts
Check HR immediately & OML
12 x 50 @ :55
2- swim free br 3
1- swim free/NO FREE by 25's
1- swim/kick choice by 25's
6 x 75 @ 1:45 as follows:
25 swim free br 3
25 drill in M-R-S, NO FREE
:10 rest
25 swim build to FAST finish in M-R-S, NO FREE (same stroke as previous 25 drill)
1:00 rest, check HR
With fins, finish up with...
24 x 25 @ :45- the usual sets of 4
200 drill = 3450 scy
Do an excellent job with your HW tonight, remember to bring in your Report Card so I can see how you're doing in school. Get excited for the meet & have a great day!
Friday, April 8, 2011
SMAC- Silver
The usual 300/200 warmup, then quick kicking; then...
8 x 50 drill/swim by 25's in 4th best stroke (NO FREE); then...
From mid-pool:
Review turns & breaststroke pullouts before the meet.
Do an excellent job with your HW this weekend. Remember, the warmup for the meet tomorrow is at 11:45 a.m. Also, we have regular workout on Monday- we're only swimming one day at the meet, so we don't have Monday off. Get excited for the meet, have a great day!
Thursday, April 7, 2011
SMAC- Silver
The usual 300/200 warmup, then...
Freestyle drilling, working on head position
Breaststroke drilling, again working on head position
Kicking- with boards:
6 x 75 @ 2:00-
50 kick free easy/FAST by 25's with boards, 25 breast pull w/free kick
16 x 50 as follows:
1&2- swim neg split free br 3/5 by 25's @ 1:05
3- swim free/breast by 25's with perfect breaststroke pullout @ 1:20
4- swim/kick on back breaststroke by 25's @ 1:20
No rest between sets of 4, check HR after #16
100 drill before you get out.
Do an excellent job with your HW tonight & remember to bring in your Report Card so I can see how you're doing in school. Also, be sure to give your parents that handout about the meet warmup on Saturday (now at 11:45 a.m.!). Have a great day!
SMAC- Silver
The usual 300/200 warmup, then...
Freestyle drilling, working on head position
Breaststroke drilling, again working on head position
Kicking- with boards:
6 x 75 @ 2:00-
50 kick free easy/FAST by 25's with boards, 25 breast pull w/free kick
16 x 50 as follows:
1&2- swim neg split free br 3/5 by 25's @ 1:05
3- swim free/breast by 25's with perfect breaststroke pullout @ 1:20
4- swim/kick on back breaststroke by 25's @ 1:20
No rest between sets of 4, check HR after #16
100 drill before you get out.
Do an excellent job with your HW tonight & remember to bring in your Report Card so I can see how you're doing in school. Also, be sure to give your parents that handout about the meet warmup on Saturday (now at 11:45 a.m.!). Have a great day!
Thursday, April 7, 2011
Thursday, April 7, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick choice by 25's
1:00 rest
4 x 125 @ 2:15- 50 ra2 la2 free, 75 drill/drill/kick by 25's in M-R-S, NO FREE
4 x 75 swim free br 3/M-R-S(NO FREE)/free br 3 by 25's @ 1:10
1:00 rest, check HR
6 sets of:
3 x 50 swim/kick by 25's choice @ :50
1 x 150** kick on back, desc 1-3 to all out juicy FAST @ 3:00
**with board for 2nd set of 3
1 x 100 swim BIG negative split free br 3 @ 1:30
No rest between sets, check HR after 6th set
With fins,
24 x 50 @ 1:10- swim desc 1-3 to all out FAST, then #4 is LUNGBUSTER/swim FAST by 25's
200 drill = 5600 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. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick choice by 25's
1:00 rest
4 x 125 @ 2:15- 50 ra2 la2 free, 75 drill/drill/kick by 25's in M-R-S, NO FREE
4 x 75 swim free br 3/M-R-S(NO FREE)/free br 3 by 25's @ 1:10
1:00 rest, check HR
6 sets of:
3 x 50 swim/kick by 25's choice @ :50
1 x 150** kick on back, desc 1-3 to all out juicy FAST @ 3:00
**with board for 2nd set of 3
1 x 100 swim BIG negative split free br 3 @ 1:30
No rest between sets, check HR after 6th set
With fins,
24 x 50 @ 1:10- swim desc 1-3 to all out FAST, then #4 is LUNGBUSTER/swim FAST by 25's
200 drill = 5600 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. Have a great day!
Thursday, April 7, 2011
BH- written for scy
6 x 400 as follows:
odds- pull free w/snorkel & buoy (roll hips evenly, finish each stroke completely)- must be faster than 5:00, then :30 rest before starting the even 400's - which are...
evens- swim IM- except the 3rd 25 of each 100 is kick FAST, descend these 1-3 to something FAST!
:30 rest after each 400 IM, check HR
After last 400, finish up with...
6 x 25 kick @ :40 w/board, desc 1-3's to something FAST- get times on 3 & 6, get average time; then...
MYSTERY SET
BH- written for scy
6 x 400 as follows:
odds- pull free w/snorkel & buoy (roll hips evenly, finish each stroke completely)- must be faster than 5:00, then :30 rest before starting the even 400's - which are...
evens- swim IM- except the 3rd 25 of each 100 is kick FAST, descend these 1-3 to something FAST!
:30 rest after each 400 IM, check HR
After last 400, finish up with...
6 x 25 kick @ :40 w/board, desc 1-3's to something FAST- get times on 3 & 6, get average time; then...
MYSTERY SET
Wednesday, April 6, 2011
Wednesday, April 6, 2011
SMAC- Silver
The usual 300 free/200 reverse IM warmup, then...
3 sets of:
3 x 75 @ 2:00
#'s 1 & 3 are 50 drill, 25 kick fly on side; #2 is swim free @# 1:40, build your kick to all out on 3rd 25
1 x 125 kick free on back WITH FLIP TURNS, descend 1-3 to something jucy!
1 x 100 swim IM
Check HR after each IM for :06
1:00 rest between sets.
After 3rd set...
1 x 400 swim free br 3- except even 100's are br 5; neg slit each 100
:30 rest
1 x 400 IM- 4 x 100 IM's swim, desc 1-3 to all out FAST, #4 is drill
:30 rest
1 x 400 kick on back with flip turns & dolphin kick to 5 yards!
1:00 rest, check HR
With fins...
FLY DRILLING
Do an excellent job with 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
The usual 300 free/200 reverse IM warmup, then...
3 sets of:
3 x 75 @ 2:00
#'s 1 & 3 are 50 drill, 25 kick fly on side; #2 is swim free @# 1:40, build your kick to all out on 3rd 25
1 x 125 kick free on back WITH FLIP TURNS, descend 1-3 to something jucy!
1 x 100 swim IM
Check HR after each IM for :06
1:00 rest between sets.
After 3rd set...
1 x 400 swim free br 3- except even 100's are br 5; neg slit each 100
:30 rest
1 x 400 IM- 4 x 100 IM's swim, desc 1-3 to all out FAST, #4 is drill
:30 rest
1 x 400 kick on back with flip turns & dolphin kick to 5 yards!
1:00 rest, check HR
With fins...
FLY DRILLING
Do an excellent job with your HW tonight, remember to bring in your Report Card so I can see how you're doing in school. Have a great day!
Wednesday, April 6, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- mix it up by 50's
1:00 rest
With fins, 4 sets of:
2 x 25 breast pull w/free kick @ :35
2 x 50 fly kick on side/choice backstroke drill by 25's @ 1:00
1 x 25 kick free on back with arms toward ceiling @ :35
1 x 25 dolphin kick LUNGBUSTER @ :35
No rest between sets, check HR after 4th set, then take fins off
3 sets of, all @ :20 rest:
1 x 300 pull free- use different equipment in each set; if no snorkel, then breathe 3/5/7 by 50's
1 x 200 drill-kick-drill-swim by 50's, NO FREE
1 x 100 choice kick on back, but 2nd set is breast kick with a board
4 x 50 swim back/breast by 25's @ :55; in 2nd set, go swim/kick by 25's in 4th best stroke
:30 rest between sets to check HR
Finish up with...
8 x 100 as follows:
odds- swim free br 3 with dolphin kick breakouts to 10 yards on each turn @ 1:40- vertical dolphin kick at the wall until 1:40
evens- 4 x 25 @ :40 as follows:
odd 25's are swim moderate in 4th best stroke
even 25's are choice kick on back with FAST underwater dolphin kick to 10 yards, then easy kick to the end
No rest between sets; check HR after 8th 100, then...
200 drill = 5200 scy
Do an excellent job with 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- Platinum & Gold
600/400 swim freestyle
400 reverse IM- mix it up by 50's
1:00 rest
With fins, 4 sets of:
2 x 25 breast pull w/free kick @ :35
2 x 50 fly kick on side/choice backstroke drill by 25's @ 1:00
1 x 25 kick free on back with arms toward ceiling @ :35
1 x 25 dolphin kick LUNGBUSTER @ :35
No rest between sets, check HR after 4th set, then take fins off
3 sets of, all @ :20 rest:
1 x 300 pull free- use different equipment in each set; if no snorkel, then breathe 3/5/7 by 50's
1 x 200 drill-kick-drill-swim by 50's, NO FREE
1 x 100 choice kick on back, but 2nd set is breast kick with a board
4 x 50 swim back/breast by 25's @ :55; in 2nd set, go swim/kick by 25's in 4th best stroke
:30 rest between sets to check HR
Finish up with...
8 x 100 as follows:
odds- swim free br 3 with dolphin kick breakouts to 10 yards on each turn @ 1:40- vertical dolphin kick at the wall until 1:40
evens- 4 x 25 @ :40 as follows:
odd 25's are swim moderate in 4th best stroke
even 25's are choice kick on back with FAST underwater dolphin kick to 10 yards, then easy kick to the end
No rest between sets; check HR after 8th 100, then...
200 drill = 5200 scy
Do an excellent job with your HW tonight, remember to bring in your Report Card so I can see how you're doing in school. Have a great day!
Wednesday, April 6, 2011
SMAC **MAKE-UP**
For those who need a little more on Wednesday after missing other workouts during the week
600 free/400 reverse IM- mix up the IM by 50's
1:00 rest
16 x 75 as follows, all @ :10 rest:
1-4: 50 offside breathing free drill, 25 breast kick on back
5-8: 50 choice drill NO FREE, 25 fly kick on side
Two times through...then check HR after 2nd time through
1:00 rest
3 sets of, all @ :20 rest:
1 x 250 pull free w/snorkel- roll hips evenly, finish stroke & get time- desc 1-3 to what you can
1 x 250 in 4th best stroke- odd 50's are drill, even 50's are swim with a good dps
1 x 150 kick- choice, but all the same kick for each 150; 2nd set can be with a board
Check HR after 3rd set
Finish up with...
21 x 50 as follows, all @ :50 (:55 if absolutely necessary)...
1- swim back/breast by 25's
2- swim fly/free by 25's
3- all kick choice with FAST underwater dolphin kick to 10 yards off of both walls!
Check HR immediately after last 50 & OML
200 drill = 5400 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. Have a great day!
SMAC **MAKE-UP**
For those who need a little more on Wednesday after missing other workouts during the week
600 free/400 reverse IM- mix up the IM by 50's
1:00 rest
16 x 75 as follows, all @ :10 rest:
1-4: 50 offside breathing free drill, 25 breast kick on back
5-8: 50 choice drill NO FREE, 25 fly kick on side
Two times through...then check HR after 2nd time through
1:00 rest
3 sets of, all @ :20 rest:
1 x 250 pull free w/snorkel- roll hips evenly, finish stroke & get time- desc 1-3 to what you can
1 x 250 in 4th best stroke- odd 50's are drill, even 50's are swim with a good dps
1 x 150 kick- choice, but all the same kick for each 150; 2nd set can be with a board
Check HR after 3rd set
Finish up with...
21 x 50 as follows, all @ :50 (:55 if absolutely necessary)...
1- swim back/breast by 25's
2- swim fly/free by 25's
3- all kick choice with FAST underwater dolphin kick to 10 yards off of both walls!
Check HR immediately after last 50 & OML
200 drill = 5400 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. Have a great day!
Tuesday, April 5, 2011
Tuesday, April 5, 2011
SMAC- Silver
The usual 300/200 warmup, then...
3 x 300 @ :30 rest
odds- 50 ra2 la2 free drill, then 50 kick easy/FAST by 25's on back with 5 yard breakouts!
#2- 50 swim free br 3 with STRONG negative split, then 50 drill/swim by 25's NO FREE
1:00n rest, check HR after #3
18 x 50 @ 1:15 as follows:
2- swim free/IM order by 25's
1- kick FAST breaststroke with boards
1- swim backstroke negative split
2- kick all FAST on back
1:00 rest, check HR
With fins, finish up with...
FLY DRILLING
100 drill before you get out. Do an excellent job with 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- Silver
The usual 300/200 warmup, then...
3 x 300 @ :30 rest
odds- 50 ra2 la2 free drill, then 50 kick easy/FAST by 25's on back with 5 yard breakouts!
#2- 50 swim free br 3 with STRONG negative split, then 50 drill/swim by 25's NO FREE
1:00n rest, check HR after #3
18 x 50 @ 1:15 as follows:
2- swim free/IM order by 25's
1- kick FAST breaststroke with boards
1- swim backstroke negative split
2- kick all FAST on back
1:00 rest, check HR
With fins, finish up with...
FLY DRILLING
100 drill before you get out. Do an excellent job with 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, April 5, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/6 kicks 1 pull backstroke, by 25's
1:00 rest
3 x 100 drill/swim dist per stroke by 50's @ 1:50
3 sets of:
6 x 50 as follows:
2- swim free/NO FREE by 25's @ :50 (or @ :55)
1 x 50 swim strong neg split free br 3 @ :40 (or @ :45)
After #6, continue right into...
1 x 100 @ 2:00 kick on back easy/FAST by 25's with super-ultra aggressive underwater dolphin kicks to 10 yards
1:00 rest between sets, check HR
2 sets of:
3 x 200 swim free br 3 with BIG 6 beat kick on 2nd 50 @ 2:45, except 3rd 50 is kick (swim NO FREE on #2) (or go 3 x 150, skipping the last 50)
3 x 125 kick descend 1-3 to something juicy @ 2:30 (or 100's desc)
No rest between sets, check HR after 3rd 125 (or 100) kick.
After 2nd set...
1 x 300 kick- odd 50's are fly on side/breast on back, even 50's are choice FAST
1:00 rest
With fins, finish up with...
24 x 25 @ :45- the usual
200 drill before you get out. Do an excellent job on your HW tonight & remember to bring in your Report Cards so I cans ee 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/drill/6 kicks 1 pull backstroke, by 25's
1:00 rest
3 x 100 drill/swim dist per stroke by 50's @ 1:50
3 sets of:
6 x 50 as follows:
2- swim free/NO FREE by 25's @ :50 (or @ :55)
1 x 50 swim strong neg split free br 3 @ :40 (or @ :45)
After #6, continue right into...
1 x 100 @ 2:00 kick on back easy/FAST by 25's with super-ultra aggressive underwater dolphin kicks to 10 yards
1:00 rest between sets, check HR
2 sets of:
3 x 200 swim free br 3 with BIG 6 beat kick on 2nd 50 @ 2:45, except 3rd 50 is kick (swim NO FREE on #2) (or go 3 x 150, skipping the last 50)
3 x 125 kick descend 1-3 to something juicy @ 2:30 (or 100's desc)
No rest between sets, check HR after 3rd 125 (or 100) kick.
After 2nd set...
1 x 300 kick- odd 50's are fly on side/breast on back, even 50's are choice FAST
1:00 rest
With fins, finish up with...
24 x 25 @ :45- the usual
200 drill before you get out. Do an excellent job on your HW tonight & remember to bring in your Report Cards so I cans ee how you're doing in school. Have a great day!
Tuesday, April 5, 2011
BH- written for scy
4 x 75 @ 1:10- 25 swim choice, 25 kick choice on back with aggressive breakouts, 25 swim breaststroke
2 x 100 kick choice on back neg split @ 1:30- same stroke for both, good aggressive breakouts to 10 yards
4 x 75 @ 1:10- as above
3 x 100 kick @ 1:30- these 3 are with a board, 50 free kick 50 breast kick- squeeze feet together at the end of the breaststroke kick
4 x 75 @ 1:10- as above
4 x 100 kick on back negative split @ 1:30- real aggressive underwater dolphin kick to 10 yards here, descend the 2nd 50 1-4
4 x 75 @ 1:10- as above, last time!
6 x 125 kick descend 1-3's to something FAST @ 2:10- focus on super-ultra aggressive breakouts to 10 yards to make the most of your walls! 2nd set of 3 can be with a board
2850 scy/45:10
BH- written for scy
4 x 75 @ 1:10- 25 swim choice, 25 kick choice on back with aggressive breakouts, 25 swim breaststroke
2 x 100 kick choice on back neg split @ 1:30- same stroke for both, good aggressive breakouts to 10 yards
4 x 75 @ 1:10- as above
3 x 100 kick @ 1:30- these 3 are with a board, 50 free kick 50 breast kick- squeeze feet together at the end of the breaststroke kick
4 x 75 @ 1:10- as above
4 x 100 kick on back negative split @ 1:30- real aggressive underwater dolphin kick to 10 yards here, descend the 2nd 50 1-4
4 x 75 @ 1:10- as above, last time!
6 x 125 kick descend 1-3's to something FAST @ 2:10- focus on super-ultra aggressive breakouts to 10 yards to make the most of your walls! 2nd set of 3 can be with a board
2850 scy/45:10
Monday, April 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
Things could be a little cramped & chaotic today, as I'll be running both the Silver Group and one of the Bronze Groups for the first part of their workout.
Review breaststroke drills
Kicking - on back, focusing on FAST underwater dolphin kick, then breaststroke kick on back
2 x 300 @ :20 rest as follows:
1- 50 swim negative split free br 3, 25 swim choice NO FREE build to FAST (4x through)
2- 50 swim free neg split br 3, then 25 kick FAST free on back- good flip turns & dophin kick pushoffs throughout
1:00 rest
BIG set of 75's:
All @ :20 rest as follows:
1-4: 25 swim free, 25 swim breaststroke, 25 choice drill breaststroke- good pullouts here
5-8: swim back/drill backstroke/kick choice FAST on back, by 25's- good dolphin kick breakouts here
9-12: 25 swim back, 25 kick on back FAST (with flip turns), 25 swim breaststroke
100 easy drill before you get out. 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
Things could be a little cramped & chaotic today, as I'll be running both the Silver Group and one of the Bronze Groups for the first part of their workout.
Review breaststroke drills
Kicking - on back, focusing on FAST underwater dolphin kick, then breaststroke kick on back
2 x 300 @ :20 rest as follows:
1- 50 swim negative split free br 3, 25 swim choice NO FREE build to FAST (4x through)
2- 50 swim free neg split br 3, then 25 kick FAST free on back- good flip turns & dophin kick pushoffs throughout
1:00 rest
BIG set of 75's:
All @ :20 rest as follows:
1-4: 25 swim free, 25 swim breaststroke, 25 choice drill breaststroke- good pullouts here
5-8: swim back/drill backstroke/kick choice FAST on back, by 25's- good dolphin kick breakouts here
9-12: 25 swim back, 25 kick on back FAST (with flip turns), 25 swim breaststroke
100 easy drill before you get out. Remember to bring in your Report Cards so I can see how you're doing in school. Have a great day!
Monday, April 4, 2011
Monday, April 4, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is breast kick on back/drill/drill/snow angel fly drill, by 25's
1:00 rest
With fins, 4 sets of (all fly):
1 x 100- drill/swim build/drill/fly kick on side
6 x 25 @ :40- (the drill will change by sets):
1- drill
2- swim build to FAST
3- drill
4- swim build to FAST
5- LUNGBUSTER
6- swim all out FAST
No rest between sets, check HR after 4th set, then take off fins
As many sets as possible of (will adjust interval or distance as necessary):
3 x 100 swim negative split free br 3 @ 1:30, desc the 2nd 50 1-3 to what you can
1 x 150 swim free br 3 @ 2:10 negative split (interval decreases by :05 until you miss the interval; check HR immediately after finishing if you miss the interval, then OML)
Finish up with...
1 x 900 kick choice, descend the 3 x 300 to what you can; 2nd 300 is with a board, other on back
200 drill before you get out.
Remember to bring in your Report Card so I can see how you're doing in school. Get excited for the meet this weekend (Sunday OFF). Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is breast kick on back/drill/drill/snow angel fly drill, by 25's
1:00 rest
With fins, 4 sets of (all fly):
1 x 100- drill/swim build/drill/fly kick on side
6 x 25 @ :40- (the drill will change by sets):
1- drill
2- swim build to FAST
3- drill
4- swim build to FAST
5- LUNGBUSTER
6- swim all out FAST
No rest between sets, check HR after 4th set, then take off fins
As many sets as possible of (will adjust interval or distance as necessary):
3 x 100 swim negative split free br 3 @ 1:30, desc the 2nd 50 1-3 to what you can
1 x 150 swim free br 3 @ 2:10 negative split (interval decreases by :05 until you miss the interval; check HR immediately after finishing if you miss the interval, then OML)
Finish up with...
1 x 900 kick choice, descend the 3 x 300 to what you can; 2nd 300 is with a board, other on back
200 drill before you get out.
Remember to bring in your Report Card so I can see how you're doing in school. Get excited for the meet this weekend (Sunday OFF). Have a great day!
Monday, April 4, 2011
BH- written for scy
3 x 100 swim negative split free br 3 @ 1:25- except #2 is backstroke
1 x 400 swim backstroke- good turns, breakout at 10 yards throughout, get time & check HR
:20 rest
6 x 25 choice kick FAST on back @ :40- #'s 2 & 5 are LUNGBUSTER
3 x 100 swim negative split free br 3 @ 1:20- except #2 is backstroke
1 x 400 swim backstroke- good turns & 10 yard breakouts throughout, faster than #1, check HR
:20 rest
6 x 25- choice kick FAST with board @ :40- #'s 3 & 4 are LUNGBUSTER
3 x 100 swim negative split free br 3 @ 1:15- except #2 is backstroke
1 x 400 swim backstroke- good turns & 10 yard breakouts throughout, should be fastest of the day- concentrate on strong 2nd 200, check HR
:20 rest
6 x 25 kick choice FAST on back @ :40- #'s 3 & 6 are LUNGBUSTER
1:00 rest, check HR immediately & OML
1 x 900 pull free with snorkel- roll hips evenly, finish stroke; descend the 3 x 300 to what you can
Check HR again
BH- written for scy
3 x 100 swim negative split free br 3 @ 1:25- except #2 is backstroke
1 x 400 swim backstroke- good turns, breakout at 10 yards throughout, get time & check HR
:20 rest
6 x 25 choice kick FAST on back @ :40- #'s 2 & 5 are LUNGBUSTER
3 x 100 swim negative split free br 3 @ 1:20- except #2 is backstroke
1 x 400 swim backstroke- good turns & 10 yard breakouts throughout, faster than #1, check HR
:20 rest
6 x 25- choice kick FAST with board @ :40- #'s 3 & 4 are LUNGBUSTER
3 x 100 swim negative split free br 3 @ 1:15- except #2 is backstroke
1 x 400 swim backstroke- good turns & 10 yard breakouts throughout, should be fastest of the day- concentrate on strong 2nd 200, check HR
:20 rest
6 x 25 kick choice FAST on back @ :40- #'s 3 & 6 are LUNGBUSTER
1:00 rest, check HR immediately & OML
1 x 900 pull free with snorkel- roll hips evenly, finish stroke; descend the 3 x 300 to what you can
Check HR again
Monday Morning, April 4, 2011
SMAC- Platinum
600 swim freestyle
400 reverse IM- 100 reverse IM drill, 100 kick choice, 2 times through
1:00 rest
3 sets of:
6 x 25 @ :40 backstroke-
odds are drill, evens are swim build- 10 yard breakouts throughout
1 x 350 swim backstroke- 200 cruise with great turns & breakouts, then descend the last 3 x 50's (1-3 in each 350) to what you can
:30 rest between sets, check HR after each set
Finish up with...
3 x 450 pull free desc 1-3 to what you can @ :20 rest
change equipment after each 450
200 drill = 4050 scy
Do an excellent job in school today, eat well & drink lots of water. Have a great day!
SMAC- Platinum
600 swim freestyle
400 reverse IM- 100 reverse IM drill, 100 kick choice, 2 times through
1:00 rest
3 sets of:
6 x 25 @ :40 backstroke-
odds are drill, evens are swim build- 10 yard breakouts throughout
1 x 350 swim backstroke- 200 cruise with great turns & breakouts, then descend the last 3 x 50's (1-3 in each 350) to what you can
:30 rest between sets, check HR after each set
Finish up with...
3 x 450 pull free desc 1-3 to what you can @ :20 rest
change equipment after each 450
200 drill = 4050 scy
Do an excellent job in school today, eat well & drink lots of water. Have a great day!
Sunday, April 3, 2011
Sunday, April 3, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 kick, 25 6 kicks 1 pull backstroke drill
1:00 rest
2 sets of:
4 x 50 @ 1:00- catchup free drill with BIG overkick in 1st set; 2 kicks 1 pull breaststroke drill in 2nd set
2 x 150 @ 2:15- 50 swim neg split free br3, 100 drill/swim breaststroke, by 25's
No rest between sets; check HR after 2nd set, then 1:00 rest
Everybody goes through each set one time, for 20 minutes before switiching to the next set:
A)
FAST vertical dolphin kick for :30
:10 rest
1 x 75 kick FAST
:10 rest
1 x 25 LUNGBUSTER
:20 rest between sets
B)
50's kick @ :50 (or 1:00) with FAST underwater dolphin kick to 10 yards off of each wall
Check HR after every 6 x 50, but don't miss your next interval;
Can do 2 x 50 kick w/board in each set of 6, but not in a row;
Can switch kick (ex: fly to free), but within a set of 6 x 50's.
C)
1 x 25 @ :40 kick on back with FAST underwater dolphin kick to 10 yards;
1 x 25 @ :40 kick on back with FAST underwater dolphin kick to 10 yards, then kick FAST to far flags;
1 x 25 @ :40 kick on back with FAST underwater dolphin kick to 10 yards, then kick FAST all the way to the end;
1 x 100 swim free br 3 with BIG negative split @ 1:20 (or 1:40)
No rest between sets; check HR after every 3rd set
Finish up with...
3 x 450 pull free with snorkel or br 3/5/7 by 150's, all @ :20 rest
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. Drylands tomorrow morning at 5:30 a.m. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 kick, 25 6 kicks 1 pull backstroke drill
1:00 rest
2 sets of:
4 x 50 @ 1:00- catchup free drill with BIG overkick in 1st set; 2 kicks 1 pull breaststroke drill in 2nd set
2 x 150 @ 2:15- 50 swim neg split free br3, 100 drill/swim breaststroke, by 25's
No rest between sets; check HR after 2nd set, then 1:00 rest
Everybody goes through each set one time, for 20 minutes before switiching to the next set:
A)
FAST vertical dolphin kick for :30
:10 rest
1 x 75 kick FAST
:10 rest
1 x 25 LUNGBUSTER
:20 rest between sets
B)
50's kick @ :50 (or 1:00) with FAST underwater dolphin kick to 10 yards off of each wall
Check HR after every 6 x 50, but don't miss your next interval;
Can do 2 x 50 kick w/board in each set of 6, but not in a row;
Can switch kick (ex: fly to free), but within a set of 6 x 50's.
C)
1 x 25 @ :40 kick on back with FAST underwater dolphin kick to 10 yards;
1 x 25 @ :40 kick on back with FAST underwater dolphin kick to 10 yards, then kick FAST to far flags;
1 x 25 @ :40 kick on back with FAST underwater dolphin kick to 10 yards, then kick FAST all the way to the end;
1 x 100 swim free br 3 with BIG negative split @ 1:20 (or 1:40)
No rest between sets; check HR after every 3rd set
Finish up with...
3 x 450 pull free with snorkel or br 3/5/7 by 150's, all @ :20 rest
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. Drylands tomorrow morning at 5:30 a.m. Have a great day!
Saturday, April 2, 2011
Saturday, April 2, 2011
**MAKE-UP SWIM** for those of you who were at Driver's Ed last Wed-Fri; I cannot be at the pool on Saturday, see you Sunday at 4 p.m.
400 swim freestyle
400 reverse IM- each 100 is drill/fly kick on side/drill/snow angel fly drill, by 25's
1:00 rest
2 sets of:
4 x 50 @ 1:00- swim free br 3/fist free br 3 by 25's- count strokes on both 25's, try to get them as close together as possible
3 x 75 drill/drill/swim by 25's in M-R-S, NO FREE @ 1:20
1 x 175- 50 swim neg split free br 3, 50 swim neg split M-R-S, NO FREE, then 75 kick on back, desc the 3 x 25 to something strong
:30 rest between sets; check HR after 2nd set
2 sets of:
2 x 100 swim moderate negative split free br 3 @ 1:25
1 x 100 swim back/breast by 50's @ 1:35, mod neg split on each 50
1 x 100 swim strong neg split free br 3 @ 1:25
2 x 100 swim back/breast by 50's @ 1:30, strong neg split on each 50
1 x 700 pull free w/snorkel- different equipment in 2nd set, but still with snorkel- NO WRIST STRAPS ON YOUR PADDLES - roll hips evenly, finish stroke on each side
:30 rest between sets, check HR after 2nd set
4600 yards.
Do an excellent job on your HW today, make sure you're ready for the week ahead. It's going to be a great summer, get excited for it! Have a great day!
**MAKE-UP SWIM** for those of you who were at Driver's Ed last Wed-Fri; I cannot be at the pool on Saturday, see you Sunday at 4 p.m.
400 swim freestyle
400 reverse IM- each 100 is drill/fly kick on side/drill/snow angel fly drill, by 25's
1:00 rest
2 sets of:
4 x 50 @ 1:00- swim free br 3/fist free br 3 by 25's- count strokes on both 25's, try to get them as close together as possible
3 x 75 drill/drill/swim by 25's in M-R-S, NO FREE @ 1:20
1 x 175- 50 swim neg split free br 3, 50 swim neg split M-R-S, NO FREE, then 75 kick on back, desc the 3 x 25 to something strong
:30 rest between sets; check HR after 2nd set
2 sets of:
2 x 100 swim moderate negative split free br 3 @ 1:25
1 x 100 swim back/breast by 50's @ 1:35, mod neg split on each 50
1 x 100 swim strong neg split free br 3 @ 1:25
2 x 100 swim back/breast by 50's @ 1:30, strong neg split on each 50
1 x 700 pull free w/snorkel- different equipment in 2nd set, but still with snorkel- NO WRIST STRAPS ON YOUR PADDLES - roll hips evenly, finish stroke on each side
:30 rest between sets, check HR after 2nd set
4600 yards.
Do an excellent job on your HW today, make sure you're ready for the week ahead. It's going to be a great summer, get excited for it! Have a great day!
Friday, April 1, 2011
Friday, April 1, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill by 25's
1:00 rest
6** x 125 @ 2:00 as follows:
50 fist free drill br 3, 75 drill/swim/kick by 25's in M-R-S, NO FREE
**4th x 125 is 5 x 25 swim @ :40, odds build to FAST, evens are jungle sprint
6th x 125 is same as 4th, only kick
1:00 rest, check HR
Platinum-
3 sets of:
3 x 150 swim backstroke @ 2:20 with 10 yard breakouts & BIG 6 beat kick on 2nd 50
1 x 350 swim IM as follows:
150 IM (NO FREE), then 25 kick FAST, 2x- descend 1-3 to something juicy!
1:00 rest between sets, check HR after each set
Gold-
9 sets of:
4 x 25 @ :40-
odds are build to FAST
evens are jungle sprint- #2 is kick
1 x 75 @ 1:20 swim, build each 25 & desc 1-3's
2 x 25 kick FAST @ :40
No rest between sets; check HR after each 75
**BUCKET OF BALLS!!
Do an excellent job with your HW this weekend, be sure to bring in your Report Card so I can see how you're doing in school. Sunday at 4:00 p.m. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill by 25's
1:00 rest
6** x 125 @ 2:00 as follows:
50 fist free drill br 3, 75 drill/swim/kick by 25's in M-R-S, NO FREE
**4th x 125 is 5 x 25 swim @ :40, odds build to FAST, evens are jungle sprint
6th x 125 is same as 4th, only kick
1:00 rest, check HR
Platinum-
3 sets of:
3 x 150 swim backstroke @ 2:20 with 10 yard breakouts & BIG 6 beat kick on 2nd 50
1 x 350 swim IM as follows:
150 IM (NO FREE), then 25 kick FAST, 2x- descend 1-3 to something juicy!
1:00 rest between sets, check HR after each set
Gold-
9 sets of:
4 x 25 @ :40-
odds are build to FAST
evens are jungle sprint- #2 is kick
1 x 75 @ 1:20 swim, build each 25 & desc 1-3's
2 x 25 kick FAST @ :40
No rest between sets; check HR after each 75
**BUCKET OF BALLS!!
Do an excellent job with your HW this weekend, be sure to bring in your Report Card so I can see how you're doing in school. Sunday at 4:00 p.m. Have a great day!
Subscribe to:
Comments (Atom)