Tuesday, May 31, 2011
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/kick choice, by 25's
1:00 rest
3 sets of:
2 x 100 @ 1:45- 50 fist free br 3, 50 choice drill in M-R-S, NO FREE
1 x 150 @ 2:45- 50 swim mod neg split free br 3/5 by 25's, 25 swim in M-R-S, NO FREE; then 25 drill in M-R-S, then last 50 is swim BIG negative split in M-R-S
No rest between sets, check HR after 3rd set
1:00 rest
3 sets of:
3 x 50 swim mod free br 3 @ :50
1 x 150 swim BIGGEST negative split you can have @ 2:30
1 x 50 kick choice FAST @ 1:00
3 x 50 swim mod free br 3 @ :50
1 x 100 swim build 1st 50 to 90%, then all out smoking FAST on 2nd 50, @ 2:00
1 x 50 kick all out FAST choice @ 1:00
3 x 50 swim mod free br 3 @ :50
1 x 50 all out FAST for time @ 1:30
1 x 50 kick all out FAST for time
Check HR after each set
After 3rd set, finish up with...
24 x 50 swim @ :45- #'s 1-3 are choice, but every 4th 50 is always kick
200 easy drill before you get out.
Do an excellent job on your HW tonight, be sure to study a little each night for your finals. Have a great day!
Tuesday, May 31, 2011
Tuesday, May 31, 2011
SMAC- Platinum
All easy drilling & kicking today; let me know if anything is uncomfortable
600- 100 drill, 100 kick on back- 5 FAST dolphin kicks off each wall
400 reverse IM- each 100 is drill/kick by 25's, NO FLY on the fourth 100, go free
1:00 rest
3 sets of:
2 x 50 choice free drill @ :15 rest
2 x 50 swim dps free @ :15 rest- count strokes, take 1 less on 2nd 25 if possible
3 x 100 @ :15 rest- 50 drill, 50 kick, desc the 50 kick 1-3 to what you can
4** x 50 kick @ :55 on back, all negative split with 5 FAST dolphin kicks off of each wall
**- in 2nd set, go 6 x 50 kick; in 3rd set, go 8 x 50 kick- all on :55 with those 5 FAST underwater dolphin kicks off of each wall
1:00 rest between sets, check HR after each set
200 easy drill/kick by 50's after 3rd set = 3600 scy
Do an excellent job with your HW tonight, make sure you're studying a little bit each night for your finals. We'll keep it to the 3500-3600 range all this week -similar to today- and see how you feel at the end of the week. Be sure to ice tonight & have a great day!
SMAC- Platinum
All easy drilling & kicking today; let me know if anything is uncomfortable
600- 100 drill, 100 kick on back- 5 FAST dolphin kicks off each wall
400 reverse IM- each 100 is drill/kick by 25's, NO FLY on the fourth 100, go free
1:00 rest
3 sets of:
2 x 50 choice free drill @ :15 rest
2 x 50 swim dps free @ :15 rest- count strokes, take 1 less on 2nd 25 if possible
3 x 100 @ :15 rest- 50 drill, 50 kick, desc the 50 kick 1-3 to what you can
4** x 50 kick @ :55 on back, all negative split with 5 FAST dolphin kicks off of each wall
**- in 2nd set, go 6 x 50 kick; in 3rd set, go 8 x 50 kick- all on :55 with those 5 FAST underwater dolphin kicks off of each wall
1:00 rest between sets, check HR after each set
200 easy drill/kick by 50's after 3rd set = 3600 scy
Do an excellent job with your HW tonight, make sure you're studying a little bit each night for your finals. We'll keep it to the 3500-3600 range all this week -similar to today- and see how you feel at the end of the week. Be sure to ice tonight & have a great day!
Monday, May 30, 2011
Monday, May 30, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill by 50's
1:00 rest
With fins,
Fly drilling (with Silver)
1:00 rest, take fins off
6 sets of:
1 x 75 swim free br 3/5/3 by 25's @ 1:00 (@ :55 in even sets)
1 x 75 drill/swim drill by 25's fly
1 x 50 swim/kick fly by 25's @ :55- get time, desc 1-2's
No rest between sets, check HR after even sets.
After 6th set, 1:00 rest
6 x 75 kick desc 1-3/4-6 @ 1:40 to all out FAST for time
1:00 rest
MYSTERY SET
Finish up with...
1 x 400 as follows- 50 drill, 50 kick
Do an excellent job on your HW today, make sure you're studying for finals a little bit each night. Don't get sunburned today. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill by 50's
1:00 rest
With fins,
Fly drilling (with Silver)
1:00 rest, take fins off
6 sets of:
1 x 75 swim free br 3/5/3 by 25's @ 1:00 (@ :55 in even sets)
1 x 75 drill/swim drill by 25's fly
1 x 50 swim/kick fly by 25's @ :55- get time, desc 1-2's
No rest between sets, check HR after even sets.
After 6th set, 1:00 rest
6 x 75 kick desc 1-3/4-6 @ 1:40 to all out FAST for time
1:00 rest
MYSTERY SET
Finish up with...
1 x 400 as follows- 50 drill, 50 kick
Do an excellent job on your HW today, make sure you're studying for finals a little bit each night. Don't get sunburned today. Have a great day!
Sunday, May 29, 2011
Sunday, May 29, 2011
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/different drill/swim/choice kick, by 25's
1:00 rest
3 x 300 @ :15 rest, as follows:
1- 50 catchup freestyle drill, 50 6 kicks 1 stroke drill
2- 50 fist free drill, 50 2 kicks 1 pull breaststroke drill
3- 50 kick neg split, 25 fly pull with free kick, 75 swim IM (back/breast/free by 25's)- 2x through
1:00 rest, check HR
3 sets of (in 2nd set, 100's kick are 150's kick; in 3rd set, 150's kick are 200's kick):
4 x 50 kick @ :55
1 x 100 kick @ 1:45 FAST
4 x 50 swim/kick by 25's @ :55
1 x 100 kick FAST @ 1:45
4 x 50 all swim choice @ :55- br 3 if freestyle
1 x 100 kick FAST @ 1:45
1 x 650* as follows:
1st set- 200 swim free neg split, 200 kick neg split on back, 200 swim IM, 50 kick all out FAST with boards
2nd set- 300 swim free br 3/5/7 by 50's, BIG neg split; then 300 swim neg split back, then 50 kick all out FAST with boards
3rd set- 300 IM (3 x 100's IM swim) desc the 100's 1-3 to something juicy; then 300 pull free w/snorkel; then 50 kick FAST with boards- all out crank here!
200 easy drill before you get out. Do an excellent job on your HW this weekend- don't wait until tomorrow night to start it! Tomorrow morning at 8 a.m. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/different drill/swim/choice kick, by 25's
1:00 rest
3 x 300 @ :15 rest, as follows:
1- 50 catchup freestyle drill, 50 6 kicks 1 stroke drill
2- 50 fist free drill, 50 2 kicks 1 pull breaststroke drill
3- 50 kick neg split, 25 fly pull with free kick, 75 swim IM (back/breast/free by 25's)- 2x through
1:00 rest, check HR
3 sets of (in 2nd set, 100's kick are 150's kick; in 3rd set, 150's kick are 200's kick):
4 x 50 kick @ :55
1 x 100 kick @ 1:45 FAST
4 x 50 swim/kick by 25's @ :55
1 x 100 kick FAST @ 1:45
4 x 50 all swim choice @ :55- br 3 if freestyle
1 x 100 kick FAST @ 1:45
1 x 650* as follows:
1st set- 200 swim free neg split, 200 kick neg split on back, 200 swim IM, 50 kick all out FAST with boards
2nd set- 300 swim free br 3/5/7 by 50's, BIG neg split; then 300 swim neg split back, then 50 kick all out FAST with boards
3rd set- 300 IM (3 x 100's IM swim) desc the 100's 1-3 to something juicy; then 300 pull free w/snorkel; then 50 kick FAST with boards- all out crank here!
200 easy drill before you get out. Do an excellent job on your HW this weekend- don't wait until tomorrow night to start it! Tomorrow morning at 8 a.m. Have a great day!
Friday, May 27, 2011
Friday, May 27, 2011
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/choice breaststroke drill, by 25's
1:00 rest
3 sets of:
1 x 150- 100 choice drill/swim by 25's, then 50 fist free drill @ 2:40
1 x 100 drill/swim breaststroke @ 1:45
1 x 200- 100 IM swim, 100 kick choice on back negative split with 5 FAST underwater dolphin kicks off of each wall- @ 3:30
No rest between sets, check HR after 3rd set
As many rounds as possible, I'll make a deal on "Get Out Swims" after the 4th set...
2 x 50 drill @ 1:00
3 x 50 @ 1:15 from a dive- FAST to 15 yards & drill to 25 yards, then kick FAST head out for the 2nd 25
3 x 50 @ 1:15- 25 swim build to FAST turn, then 2nd 25 is drill
1 x 75 swim FAST for time @ 2:00
Finish up with...
1 x 600 pull free br 3/5/3/7 by 50's, or with snorkel- roll hips evenly, finish each stroke
Do an excellent job with your HW this weekend, don't wait until Monday to start it! Make sure you remind your parents about the meet on Sunday, June 26th. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/choice breaststroke drill, by 25's
1:00 rest
3 sets of:
1 x 150- 100 choice drill/swim by 25's, then 50 fist free drill @ 2:40
1 x 100 drill/swim breaststroke @ 1:45
1 x 200- 100 IM swim, 100 kick choice on back negative split with 5 FAST underwater dolphin kicks off of each wall- @ 3:30
No rest between sets, check HR after 3rd set
As many rounds as possible, I'll make a deal on "Get Out Swims" after the 4th set...
2 x 50 drill @ 1:00
3 x 50 @ 1:15 from a dive- FAST to 15 yards & drill to 25 yards, then kick FAST head out for the 2nd 25
3 x 50 @ 1:15- 25 swim build to FAST turn, then 2nd 25 is drill
1 x 75 swim FAST for time @ 2:00
Finish up with...
1 x 600 pull free br 3/5/3/7 by 50's, or with snorkel- roll hips evenly, finish each stroke
Do an excellent job with your HW this weekend, don't wait until Monday to start it! Make sure you remind your parents about the meet on Sunday, June 26th. Have a great day!
Thursday, May 26, 2011
SMAC- Silver
After the usual 300/200 warmup, we'll get right into...
3 x 100 @ 2:30- 50 ra2 la2 free drill, 50 swim/kick by 25's NO FREE
16 x 25 @ 1:00 (1-8) & :45 (89-16) as follows:
odds- kick FAST choice on back with 5 FAST underwater dolphin kicks off the wall
evens- choice drill, NO FREE
1:00 rest, check HR
4 sets of:
1 x 200 @ 3:45 swim negative split free br 3 with 5 FAST underwater dolphin kicks off of every wall
4 x 50 @ 1:30 kick FAST on back, your choice kick, but with 5 FAST underwater dolphin kicks off of each wall; desc 1-3 to FAST, hold for #4
1 x 200 swim IM- negative split each 50 and descend them 1-4
:20 rest after the 200 IM swim, then...
1 x 50 swim FAST your choice from a dive, NO FREE
:30 rest between sets, check your HR after each set.
100 easy drill after the 4th set before you get out. Do an excellent job with your HW tonight, make sure you're reviewing a little each night for your end-of-year exams. Have a great day!
SMAC- Silver
After the usual 300/200 warmup, we'll get right into...
3 x 100 @ 2:30- 50 ra2 la2 free drill, 50 swim/kick by 25's NO FREE
16 x 25 @ 1:00 (1-8) & :45 (89-16) as follows:
odds- kick FAST choice on back with 5 FAST underwater dolphin kicks off the wall
evens- choice drill, NO FREE
1:00 rest, check HR
4 sets of:
1 x 200 @ 3:45 swim negative split free br 3 with 5 FAST underwater dolphin kicks off of every wall
4 x 50 @ 1:30 kick FAST on back, your choice kick, but with 5 FAST underwater dolphin kicks off of each wall; desc 1-3 to FAST, hold for #4
1 x 200 swim IM- negative split each 50 and descend them 1-4
:20 rest after the 200 IM swim, then...
1 x 50 swim FAST your choice from a dive, NO FREE
:30 rest between sets, check your HR after each set.
100 easy drill after the 4th set before you get out. Do an excellent job with your HW tonight, make sure you're reviewing a little each night for your end-of-year exams. Have a great day!
Thursday, May 26, 2011
Thursday, May 26, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/fly pull with free kick, by 25's
1:00 rest
3 sets of:
2 x 50 drill @ 1:00 (fist free in odd sets; choice in M-R-S in 2nd set)
2 x 50 swim free/NO FREE, by 25's @ :55
2 x 50 swim/kick choice by 25's @ :50
1 x 150 @ 2:30, swim free/kick/swim in M-R-S, by 50's, desc 1-3
No rest between sets, check HR after 3rd set.
6 x 550 as follows:
Odd sets, all @ 9:00
1 x 300 swim neg split free br 3 (or 200)
1 x 150 kick on back, desc 1-3
:20 rest
BROKEN 100 KICK- 4 x 25 kick FAST @ :10 rest w/boards
Even sets, also @ 9:00
1 x 300 swim neg split back
4 x 50 kick FAST w/boards @ :10 rest
:20 rest
1 x 50 swim FAST in M-R-S, FAD
Finish up with...
18 x 50 as follows:
3- swim free br 3/5 by 25's @ :55
3- swim/kick in M-R-S @ :55
100 easy drill before you get out. Do an excellent job with your HW and be sure to spend some time reviewing for your final exams. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/fly pull with free kick, by 25's
1:00 rest
3 sets of:
2 x 50 drill @ 1:00 (fist free in odd sets; choice in M-R-S in 2nd set)
2 x 50 swim free/NO FREE, by 25's @ :55
2 x 50 swim/kick choice by 25's @ :50
1 x 150 @ 2:30, swim free/kick/swim in M-R-S, by 50's, desc 1-3
No rest between sets, check HR after 3rd set.
6 x 550 as follows:
Odd sets, all @ 9:00
1 x 300 swim neg split free br 3 (or 200)
1 x 150 kick on back, desc 1-3
:20 rest
BROKEN 100 KICK- 4 x 25 kick FAST @ :10 rest w/boards
Even sets, also @ 9:00
1 x 300 swim neg split back
4 x 50 kick FAST w/boards @ :10 rest
:20 rest
1 x 50 swim FAST in M-R-S, FAD
Finish up with...
18 x 50 as follows:
3- swim free br 3/5 by 25's @ :55
3- swim/kick in M-R-S @ :55
100 easy drill before you get out. Do an excellent job with your HW and be sure to spend some time reviewing for your final exams. Have a great day!
Thursday, May 26, 2011
BH- written for scy
6 x 650 @ 8:30 as follows:
odds- 400 swim negative split free br 3, 250 kick on back; descend the 250 kick on the odds to something FAST
evens- 400 swim negative split backstroke with 5 FAST underwater dolphin kicks off of each wall, then...
5 x 50 kick FAST with board @ :10 rest
3900 scy, approximately 51 minutes; if necessary, go 6 x 600 to stay on the 8:30 interval, skipping the last 50 kick on each one.
BH- written for scy
6 x 650 @ 8:30 as follows:
odds- 400 swim negative split free br 3, 250 kick on back; descend the 250 kick on the odds to something FAST
evens- 400 swim negative split backstroke with 5 FAST underwater dolphin kicks off of each wall, then...
5 x 50 kick FAST with board @ :10 rest
3900 scy, approximately 51 minutes; if necessary, go 6 x 600 to stay on the 8:30 interval, skipping the last 50 kick on each one.
Thursday Morning, May 26, 2011
SMAC- Gold
After 2 sets of the dryland circuit...
400 swim freestyle
As many sets as possible:
2 x 50 @ 1:00 swim free/fist free br 3- get stroke count as close as possible
2 x 50 kick negative split on back @ :55
2 x 25 jungle sprint butterfly @ :35
After every even set (2, 4, 6)...
1 x 50 swim FAST fly from a dive
:30 rest between sets.
100 drill before you get out
Do an excellent job in school today, eat well and drink lots of water in this heat. Have a great day!
SMAC- Gold
After 2 sets of the dryland circuit...
400 swim freestyle
As many sets as possible:
2 x 50 @ 1:00 swim free/fist free br 3- get stroke count as close as possible
2 x 50 kick negative split on back @ :55
2 x 25 jungle sprint butterfly @ :35
After every even set (2, 4, 6)...
1 x 50 swim FAST fly from a dive
:30 rest between sets.
100 drill before you get out
Do an excellent job in school today, eat well and drink lots of water in this heat. Have a great day!
Wednesday, May 25, 2011
Wednesday, May 25, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 kick, 25 drill/25 different drill
200 kick choice on back, but with 5 FAST underwater dolphin kicks off of each wall!
1:00 rest
2 sets of:
6 x 25 @ :35- 2 kicks 1 pull breaststroke
1 x 200- 50 swim breaststroke, 50 kick choice with 5 FAST underwater dolphin kicks off of each wall!
3 x 100 @ 1:50- 50 drill/swim by 25's in 4th best stroke (NO FREE), 50 choice kick on back with 5 FAST underwater dolphin kicks off of each wall!
6 x 75 @ 1:30- 50 swim in 4th best stroke (NO FREE), 25 6 kicks 1 pull backstroke
9 x 50 (3 sets of 3) @ :55
1- kick choice on back w/5 FAST underwater dolphin kicks off of each wall
2- swim backstroke (same 5 FAST dolphin kicks)
3- swim in 4th best stroke
2 x 350 as follows:
1- pull free @ 5:30 w/snorkel or br 3/5/3/7 by 50's- roll hips evenly, finish each stroke & keep head steady, with water line at "crown" of your head
2- swim 100 back, 75 kick choice- with 5 FAST underwater dolphin kicks off of each wall throughout the 350
1:00 rest between sets, check HR after each set.
200 easy drill after 2nd set. Do an excellent job with your HW tonight, make sure you spend a little time reviewing each night for your final exams. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 kick, 25 drill/25 different drill
200 kick choice on back, but with 5 FAST underwater dolphin kicks off of each wall!
1:00 rest
2 sets of:
6 x 25 @ :35- 2 kicks 1 pull breaststroke
1 x 200- 50 swim breaststroke, 50 kick choice with 5 FAST underwater dolphin kicks off of each wall!
3 x 100 @ 1:50- 50 drill/swim by 25's in 4th best stroke (NO FREE), 50 choice kick on back with 5 FAST underwater dolphin kicks off of each wall!
6 x 75 @ 1:30- 50 swim in 4th best stroke (NO FREE), 25 6 kicks 1 pull backstroke
9 x 50 (3 sets of 3) @ :55
1- kick choice on back w/5 FAST underwater dolphin kicks off of each wall
2- swim backstroke (same 5 FAST dolphin kicks)
3- swim in 4th best stroke
2 x 350 as follows:
1- pull free @ 5:30 w/snorkel or br 3/5/3/7 by 50's- roll hips evenly, finish each stroke & keep head steady, with water line at "crown" of your head
2- swim 100 back, 75 kick choice- with 5 FAST underwater dolphin kicks off of each wall throughout the 350
1:00 rest between sets, check HR after each set.
200 easy drill after 2nd set. Do an excellent job with your HW tonight, make sure you spend a little time reviewing each night for your final exams. Have a great day!
Tuesday, May 24, 2011
SMAC- Silver
Quick talk about long course training and goals/expectations
After the usual 300/200 warmup...
Breaststroke drilling (25's & 75's), then...
4 sets of:
2 x 50 breaststroke drill (different each set) @ 1:20
2 x 50 swim breaststroke desc 1-2 @ 1:20
1 x 100 kick FAST @ 2:00
1 x 100 swim neg split free br 3 @ 1:40
No rest between sets, check HR after 100 swim free
Finish up with kicking....
You all can help pick the set!
Do an excellent job with your HW tonight, spend a little time reviewing for your end-of-year exams. Have a great day!
SMAC- Silver
Quick talk about long course training and goals/expectations
After the usual 300/200 warmup...
Breaststroke drilling (25's & 75's), then...
4 sets of:
2 x 50 breaststroke drill (different each set) @ 1:20
2 x 50 swim breaststroke desc 1-2 @ 1:20
1 x 100 kick FAST @ 2:00
1 x 100 swim neg split free br 3 @ 1:40
No rest between sets, check HR after 100 swim free
Finish up with kicking....
You all can help pick the set!
Do an excellent job with your HW tonight, spend a little time reviewing for your end-of-year exams. Have a great day!
Tuesday, May 24, 2011
Tuesday, May 24, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/swim/snow angel butterfly drill, by 25's
1:00 rest
2 sets of:
2 x 150 @ 2:45- 100 drill/swim by 25's in M-R-S, then 50 kick neg split with boards
3 x 50 @ :55 (2nd set @ :50) swim/kick on back by 25's in M-R-S
4 x 25 @ :35-
0dds are jungle sprint
evens are swim build to FAST
No rest between sets, check your HR after 2nd set
12 x 250 as follows:
100 swim neg split free br 3 @ 1:20 (or go 75's @ 1:20)
1 x 50 @ :50 swim in M-R-S at 2nd 50 split of 100 Goal Time (PLT go 50's at 200 GP)
1 x 50 swim in M-R-S @ :50, FASTER than 2nd 50 split or 200 GP
1 x 50 drill @ 1:30
No rest between sets, except check HR every 4th set, then go 1 x 150 drill/kick/drill by 50's
Finish up with...
PLATINUM-
6 x 400 swim neg split & desc 1-3 free br 3 @ 5:45, 4-6 backstroke @ 6:15
GOLD-
6 x 250 swim neg split & desc free br 3 @ 3:20 (or go 200's); 4-6 back or M-R-S @ 3:40
16 x 25 @ :40
odds- jungle sprint from a dive
evens- swim build to FAST
200 drill before you get out. Do an excellent job with your HW tonight, spend some time reviewing for your finals. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/swim/snow angel butterfly drill, by 25's
1:00 rest
2 sets of:
2 x 150 @ 2:45- 100 drill/swim by 25's in M-R-S, then 50 kick neg split with boards
3 x 50 @ :55 (2nd set @ :50) swim/kick on back by 25's in M-R-S
4 x 25 @ :35-
0dds are jungle sprint
evens are swim build to FAST
No rest between sets, check your HR after 2nd set
12 x 250 as follows:
100 swim neg split free br 3 @ 1:20 (or go 75's @ 1:20)
1 x 50 @ :50 swim in M-R-S at 2nd 50 split of 100 Goal Time (PLT go 50's at 200 GP)
1 x 50 swim in M-R-S @ :50, FASTER than 2nd 50 split or 200 GP
1 x 50 drill @ 1:30
No rest between sets, except check HR every 4th set, then go 1 x 150 drill/kick/drill by 50's
Finish up with...
PLATINUM-
6 x 400 swim neg split & desc 1-3 free br 3 @ 5:45, 4-6 backstroke @ 6:15
GOLD-
6 x 250 swim neg split & desc free br 3 @ 3:20 (or go 200's); 4-6 back or M-R-S @ 3:40
16 x 25 @ :40
odds- jungle sprint from a dive
evens- swim build to FAST
200 drill before you get out. Do an excellent job with your HW tonight, spend some time reviewing for your finals. Have a great day!
Tuesday, May 24, 2011
BH- written for scy
2 sets of:
4 x 50 @ 1:00 2 kicks 1 pull breaststroke drill- flat body position at the end of each stroke
4 x 50 @ 1:00 different breaststroke drill (your choice which drill)
4 x 75 @ 1:30 swim breaststroke, count strokes, desc that # from 1-3; squeeze kick at end, concentrate on getting in "flat" body position at the end of each stroke
1 x 100 @ 1:30 swim moderate neg split free br 3
1 x 100 swim @ 1:30- swim free, but 3rd 25 is swim breaststroke
1 x 100 swim @ 1:30- 50 free br 3, 50 swim breaststroke
No rest between sets; after 2nd set, finish up with...
1 x 600 @ 8:00 pull free w/snorkel & buoy- roll hips evenly, finish each stroke & have a steady head position throughout
45:00 minutes, 2600 scy
BH- written for scy
2 sets of:
4 x 50 @ 1:00 2 kicks 1 pull breaststroke drill- flat body position at the end of each stroke
4 x 50 @ 1:00 different breaststroke drill (your choice which drill)
4 x 75 @ 1:30 swim breaststroke, count strokes, desc that # from 1-3; squeeze kick at end, concentrate on getting in "flat" body position at the end of each stroke
1 x 100 @ 1:30 swim moderate neg split free br 3
1 x 100 swim @ 1:30- swim free, but 3rd 25 is swim breaststroke
1 x 100 swim @ 1:30- 50 free br 3, 50 swim breaststroke
No rest between sets; after 2nd set, finish up with...
1 x 600 @ 8:00 pull free w/snorkel & buoy- roll hips evenly, finish each stroke & have a steady head position throughout
45:00 minutes, 2600 scy
Monday, May 23, 2011
SMAC- Silver
After the usual 300/200 warmup...
12 x 50 @ 1:20 as follows:
2- kick negative split on back with 5 FAST underwater dolphin kicks off of each wall.
2- swim breaststroke/free drill by 25's
1:00 rest, then
1 x 200 kick with 5 FAST dolphin kicks off of each wall!
3 sets of:
2 x 50 breaststroke drill (I'll give you the drill) @ 1:30
2 x 50 swim/kick breaststroke @ 1:20
1 x 100 swim BIG negative split freestyle @ 2:00
No rest between sets, check your HR after the 3rd set.
WITH THE BRONZE GROUP...
Fly drilling with fins
Do an excellent job with your HW tonight, make sure you're preparing a little bit each night for your end-of-year exams. Have a great day!
SMAC- Silver
After the usual 300/200 warmup...
12 x 50 @ 1:20 as follows:
2- kick negative split on back with 5 FAST underwater dolphin kicks off of each wall.
2- swim breaststroke/free drill by 25's
1:00 rest, then
1 x 200 kick with 5 FAST dolphin kicks off of each wall!
3 sets of:
2 x 50 breaststroke drill (I'll give you the drill) @ 1:30
2 x 50 swim/kick breaststroke @ 1:20
1 x 100 swim BIG negative split freestyle @ 2:00
No rest between sets, check your HR after the 3rd set.
WITH THE BRONZE GROUP...
Fly drilling with fins
Do an excellent job with your HW tonight, make sure you're preparing a little bit each night for your end-of-year exams. Have a great day!
Monday, May 23, 2011
Monday, May 23, 2011
SMAC- Platinum & Gold
Some excellent long course training this weekend, I think you all missed out on a great opportunity...
600/400 swim freestyle
400 reverse IM- each 100 is 25 fly kick on side, 50 drill, 25 swim
1:00 rest
8 x 50 @ 1:00-
1-4, catchup free drill
5-8, drill/kick by 25's in M-R-S, NO FREE
3 sets of:
4 x 50 swim/kick by 25's @ :55- evens, NO FREE
2 x 75 swim free br 3 @ 1:10 (2nd set go NO FREE on 2nd 25; 3rd set go MRS/free/MRS by 25's)
1 x 150 kick negative- desc 1-3, @ 2:45
No rest between sets, check HR after 3rd set
PLATINUM-
6 x 400 swim neg split & desc 1-3 free @ 5:45, 4-6 back (@ 6:00)
GOLD-
6 x 250 swim neg split & desc 1-3 free @ 3:20; 4-6 back or M-R-S @ 3:30
16 x 25 @ :40
odds- jungle sprint (from a dive)
evens- swim buikd to FAST
Everybody together, finish up with...
24 x 75 kick @ 1:30-
odds are moderate with 5 FAST dolphin kicks off of every wall
evens are all out FAST with the same 5 FAST dolphin kicks underwater after each turn!
200 easy drill before you get out. Do an excellent job with your HW tonight, be ready to train this week. Have a great day!
SMAC- Platinum & Gold
Some excellent long course training this weekend, I think you all missed out on a great opportunity...
600/400 swim freestyle
400 reverse IM- each 100 is 25 fly kick on side, 50 drill, 25 swim
1:00 rest
8 x 50 @ 1:00-
1-4, catchup free drill
5-8, drill/kick by 25's in M-R-S, NO FREE
3 sets of:
4 x 50 swim/kick by 25's @ :55- evens, NO FREE
2 x 75 swim free br 3 @ 1:10 (2nd set go NO FREE on 2nd 25; 3rd set go MRS/free/MRS by 25's)
1 x 150 kick negative- desc 1-3, @ 2:45
No rest between sets, check HR after 3rd set
PLATINUM-
6 x 400 swim neg split & desc 1-3 free @ 5:45, 4-6 back (@ 6:00)
GOLD-
6 x 250 swim neg split & desc 1-3 free @ 3:20; 4-6 back or M-R-S @ 3:30
16 x 25 @ :40
odds- jungle sprint (from a dive)
evens- swim buikd to FAST
Everybody together, finish up with...
24 x 75 kick @ 1:30-
odds are moderate with 5 FAST dolphin kicks off of every wall
evens are all out FAST with the same 5 FAST dolphin kicks underwater after each turn!
200 easy drill before you get out. Do an excellent job with your HW tonight, be ready to train this week. Have a great day!
Monday, May 23, 2011
BH- written for scy
With snorkel...
1 x 450 swim free @ 6:00
1 x 500 swim free @ 6:00
1 x 450 swim free @ 6:00, descend the 3 x 150's to what you can; can you get under 1:40 on the 3rd 150?
Take snorkel off....
1 x 450 swim backstroke @ 6:15
1 x 500 swim backstroke @ 6:15 (@ 6:30 if necessary)
1 x 450 swim backstroke @ 6:15, descend the 3 x 150's to what you can; can you get under 1:50 on the 3rd 150? Under 1:45?!?
Finish up with....
3 sets of:
2 x 50 kick negative split @ :55
1 x 150 kick FAST @ 2:10
No rest between sets.
Approximately 49 minutes, 3550 scy
BH- written for scy
With snorkel...
1 x 450 swim free @ 6:00
1 x 500 swim free @ 6:00
1 x 450 swim free @ 6:00, descend the 3 x 150's to what you can; can you get under 1:40 on the 3rd 150?
Take snorkel off....
1 x 450 swim backstroke @ 6:15
1 x 500 swim backstroke @ 6:15 (@ 6:30 if necessary)
1 x 450 swim backstroke @ 6:15, descend the 3 x 150's to what you can; can you get under 1:50 on the 3rd 150? Under 1:45?!?
Finish up with....
3 sets of:
2 x 50 kick negative split @ :55
1 x 150 kick FAST @ 2:10
No rest between sets.
Approximately 49 minutes, 3550 scy
Monday Morning, May 23, 2011
SMAC- Platinum & Gold
After 2 rounds of the dryland circuit...
600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/fly kick on side
1:00 rest
GOLD-
Until 6:45 a.m...
4 x 50 drill/kick by 25's @ 1:00- build your kick to FAST
6 jungle sprints from a dive @ :45
1 x 150 kick negative split choice
:20 rest between sets.
PLATINUM-
With snorkel, until 7:10 a.m....
1 x 450 swim free br 3 @ 6:15
1 x 500 swim free br 3 @ 6:15
1 x 450 swim free br 3, desc the 3 x 150 to all out FAST
:30 rest between sets
Do an excellent job in school today, be ready to train this afternoon. Have a great day!
SMAC- Platinum & Gold
After 2 rounds of the dryland circuit...
600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/fly kick on side
1:00 rest
GOLD-
Until 6:45 a.m...
4 x 50 drill/kick by 25's @ 1:00- build your kick to FAST
6 jungle sprints from a dive @ :45
1 x 150 kick negative split choice
:20 rest between sets.
PLATINUM-
With snorkel, until 7:10 a.m....
1 x 450 swim free br 3 @ 6:15
1 x 500 swim free br 3 @ 6:15
1 x 450 swim free br 3, desc the 3 x 150 to all out FAST
:30 rest between sets
Do an excellent job in school today, be ready to train this afternoon. Have a great day!
Saturday, May 21, 2011
Sunday Morning, May 22, 2011
WAC/SMAC- written for LCM
Great job with the 150's last night
400 swim freestyle
400 reverse IM- kick/drill/swim/drill, by 25's
1:00 rest
2 sets of:
8 x 50 @ 1:10
1-4, drill/swim
5-8, swim/kick
1 x 200- 100 swim (same stroke as 50's drill above), 100 kick on back- neg split each 100
:30 rest between sets, check HR after 2nd set
6 sets of:
1 x 150 @ 2:45- 100 swim free br 3 or back, then 50 drill in M-R-S
1** x 60 @ 1:10- swim build to FAST through the turn & back to the 10 meter mark (60m total)
**- add 1 x 60 in each round, up to 3 x 60 in 3rd & 4th sets, then back down to 1 x 60 in 6th set; descend the 2 x 60- & 3 x 60 to FAST; the last set (1 x 60) is all out FAST for time
No rest between sets, check HR after last 60.
Finish up with...
6 x 300 pull free br 3/5/7 by 50's (if no snorkel) @ 5:00; desc 1-3's to what you can. Concentrate on rolling hips evenly & finishing each stroke
200 drill = 5500 LCM
Thanks to everybody from WAC who made the trip down here this weekend! We've enjoyed having you to train with us and we can't wait for to have you back down here again! SMAC: no afternoon workout today, regular workout schedule resumes tomorrow morning. Have a great day!
WAC/SMAC- written for LCM
Great job with the 150's last night
400 swim freestyle
400 reverse IM- kick/drill/swim/drill, by 25's
1:00 rest
2 sets of:
8 x 50 @ 1:10
1-4, drill/swim
5-8, swim/kick
1 x 200- 100 swim (same stroke as 50's drill above), 100 kick on back- neg split each 100
:30 rest between sets, check HR after 2nd set
6 sets of:
1 x 150 @ 2:45- 100 swim free br 3 or back, then 50 drill in M-R-S
1** x 60 @ 1:10- swim build to FAST through the turn & back to the 10 meter mark (60m total)
**- add 1 x 60 in each round, up to 3 x 60 in 3rd & 4th sets, then back down to 1 x 60 in 6th set; descend the 2 x 60- & 3 x 60 to FAST; the last set (1 x 60) is all out FAST for time
No rest between sets, check HR after last 60.
Finish up with...
6 x 300 pull free br 3/5/7 by 50's (if no snorkel) @ 5:00; desc 1-3's to what you can. Concentrate on rolling hips evenly & finishing each stroke
200 drill = 5500 LCM
Thanks to everybody from WAC who made the trip down here this weekend! We've enjoyed having you to train with us and we can't wait for to have you back down here again! SMAC: no afternoon workout today, regular workout schedule resumes tomorrow morning. Have a great day!
Saturday Evening, May 21, 2011
WAC/SMAC- LCM
Great job this morning!
400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/swim by 25's
1:00 rest
2 sets of:
1 x 50 ra2 la2 free @ 1:10
1 x 100 @ 1:45 swim easy free br 3/5 by 50's
1 x 50 @ 1:10 choice drill in M-R-S
1 x 100 @ 2:00 swim/kick by 50's in M-R-S
No rest between sets; after 2nd set, continue right into...
8 x 50 as follows:
1&2- swim free br 3 @ :50
3- swim M-R-S, build to FAST at 25M, then drill to the end
4- swim M-R-S all out FAST to 15M, then swim dps to the end
1:00 rest after #8, check HR
3 sets of:
5 x 150 @ 3:00 as follows:
1- 50 swim FAST, 100 drill
2- 100 swim FAST, 50 drill
3- all swim FAST
4- all drill- sharp drilling, not sloppy drilling
5- done as 3 x 50 swim FAST @ :10 rest, keep track of your times
1 x 200 - drill/kick by 50's
1:00 rest between sets.
Finish up with...
1 x 600- 100 swim free or back, 50 drill in M-R-S
Stretch if you can tonight, enjoy your pizza! Tomorrow morning at 6:00 a.m. Thanks for being here!
WAC/SMAC- LCM
Great job this morning!
400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/swim by 25's
1:00 rest
2 sets of:
1 x 50 ra2 la2 free @ 1:10
1 x 100 @ 1:45 swim easy free br 3/5 by 50's
1 x 50 @ 1:10 choice drill in M-R-S
1 x 100 @ 2:00 swim/kick by 50's in M-R-S
No rest between sets; after 2nd set, continue right into...
8 x 50 as follows:
1&2- swim free br 3 @ :50
3- swim M-R-S, build to FAST at 25M, then drill to the end
4- swim M-R-S all out FAST to 15M, then swim dps to the end
1:00 rest after #8, check HR
3 sets of:
5 x 150 @ 3:00 as follows:
1- 50 swim FAST, 100 drill
2- 100 swim FAST, 50 drill
3- all swim FAST
4- all drill- sharp drilling, not sloppy drilling
5- done as 3 x 50 swim FAST @ :10 rest, keep track of your times
1 x 200 - drill/kick by 50's
1:00 rest between sets.
Finish up with...
1 x 600- 100 swim free or back, 50 drill in M-R-S
Stretch if you can tonight, enjoy your pizza! Tomorrow morning at 6:00 a.m. Thanks for being here!
Saturday Morning, May 21, 2011
SMAC- Platinum & Gold - written for LCM
Welcome Wagner Aquatic Club!
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
2 sets of:
6 x 50 @ 1:10
odds- 1/2 drill, 1/2 swim
evens- 1/2 drill, 1/2 kick
1 x 300 @ 5:30 swim-
50 free br 3, 50 M-R-S, NO FREE
descend the 100's 1-3, check HR after each 300
1:00 rest after 2nd set
2 x 150 @ 3:00 swim IM (NO FREE)- each 50 is 1/2 swim, 1/2 drill
1 x 400 @ 6:30 free swim neg split- br 3/5/3/7 by 50's, get time
4 x 150 @ 3:00 swim IM- NO FREE, descend 1-2 (2x)- #3 can be 1/2 swim 1/2 drill
1 x 400 @ 6:30 swim free neg split br 3/5/3/7 by 50's, FASTER than 1st 400
3 x 200 IM @ 4:00- swim fly/back/breast, then last 50 is kick free on back; desc 1-3 to something juicy, get time
1 x 400 swim neg split free br 3/5/3/7 by 50's- FASTEST of the day!
1:00 rest, check HR
1 x 600 as follows:
50 drill, 50 swim dps, 50 kick build to FAST by 25 meters
1:00 rest
Finish up with...
24 x 50 (3 sets of 8):
1&2- 1/2 drill, 1/2 kick @ 1:10
3- swim build to FAST in M-R-S @ 1:00
4- swim free br 3 @ :50
5- all drill @ 1:10
6&7- swim in M-R-S, desc 1-2 @ 1:00, #2 should be smoking FAST
8- swim free br 3 @ :45
Check HR after #24
200 easy drill before you get out. See everybody tonight at 6:00 p.m., have a great day!
SMAC- Platinum & Gold - written for LCM
Welcome Wagner Aquatic Club!
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
2 sets of:
6 x 50 @ 1:10
odds- 1/2 drill, 1/2 swim
evens- 1/2 drill, 1/2 kick
1 x 300 @ 5:30 swim-
50 free br 3, 50 M-R-S, NO FREE
descend the 100's 1-3, check HR after each 300
1:00 rest after 2nd set
2 x 150 @ 3:00 swim IM (NO FREE)- each 50 is 1/2 swim, 1/2 drill
1 x 400 @ 6:30 free swim neg split- br 3/5/3/7 by 50's, get time
4 x 150 @ 3:00 swim IM- NO FREE, descend 1-2 (2x)- #3 can be 1/2 swim 1/2 drill
1 x 400 @ 6:30 swim free neg split br 3/5/3/7 by 50's, FASTER than 1st 400
3 x 200 IM @ 4:00- swim fly/back/breast, then last 50 is kick free on back; desc 1-3 to something juicy, get time
1 x 400 swim neg split free br 3/5/3/7 by 50's- FASTEST of the day!
1:00 rest, check HR
1 x 600 as follows:
50 drill, 50 swim dps, 50 kick build to FAST by 25 meters
1:00 rest
Finish up with...
24 x 50 (3 sets of 8):
1&2- 1/2 drill, 1/2 kick @ 1:10
3- swim build to FAST in M-R-S @ 1:00
4- swim free br 3 @ :50
5- all drill @ 1:10
6&7- swim in M-R-S, desc 1-2 @ 1:00, #2 should be smoking FAST
8- swim free br 3 @ :45
Check HR after #24
200 easy drill before you get out. See everybody tonight at 6:00 p.m., have a great day!
Friday, May 20, 2011
Friday, May 20, 2011
SMAC- Silver
After the usual 300/200 warmup...
1 x 200 choice kick on back with 5 FAST dolphin kicks off of each wall!
1:00 rest
2 sets of:
1 x 150- 75 choice free drill, 50 choice drill NO FREE, 25 kick FAST
2 x 50 @ 1:00 drill/kick by 25's in M-R-S, NO FREE
No rest between sets, check HR after 2nd set.
6 sets of:
1 x 75 drill/swim/drill by 25's @ 2:15
1 x 50 @ 1:00- swim FAST from a dive- same stroke as 75 above
1 x 25 @ 1:00- kick FAST on back with at least 5 FAST dolphin kicks off of each wall.
No rest between sets, check HR after each 50 FAST.
Finish up with...
1 x 200 drill/kick by 50's
Do an excellent job with your HW this weekend, don't until Sunday Night to start it all. Be sure to review a little bit this weekend for your end-of-year exams. Have a great day!
SMAC- Silver
After the usual 300/200 warmup...
1 x 200 choice kick on back with 5 FAST dolphin kicks off of each wall!
1:00 rest
2 sets of:
1 x 150- 75 choice free drill, 50 choice drill NO FREE, 25 kick FAST
2 x 50 @ 1:00 drill/kick by 25's in M-R-S, NO FREE
No rest between sets, check HR after 2nd set.
6 sets of:
1 x 75 drill/swim/drill by 25's @ 2:15
1 x 50 @ 1:00- swim FAST from a dive- same stroke as 75 above
1 x 25 @ 1:00- kick FAST on back with at least 5 FAST dolphin kicks off of each wall.
No rest between sets, check HR after each 50 FAST.
Finish up with...
1 x 200 drill/kick by 50's
Do an excellent job with your HW this weekend, don't until Sunday Night to start it all. Be sure to review a little bit this weekend for your end-of-year exams. Have a great day!
Friday, May 20, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick- build to FAST, by 25's
1:00 rest
3 sets of:
7 x 50-
odds are drill choice in M-R-S, NO FREE @ 1:00;
evens are swim/kick by 25's in M-R-S @ :50
1 x 300 swim @ 5:00- 50 free br 3/5, then 50 in M-R-S, desc the 100's 1-3 to what you can
No rest between sets, check HR after 3rd set
8 x 150 kick @ :20 rest, desc 1-2's; change kick by sets of 2 if you'd like
1:00 rest, check HR
8 x 50 @ :50- 2 swim free/NO FREE; 2 swim/kick NO FREE
1:00 rest
With fins,
9 x 100 @ 1:50 desc sets of 3-
1-3 swim free
4-6 swim NO FREE
7-9 kick on back
Finish up with...
1 x 400 swim neg split free w/snorkel
1 x 200 drill/kick by 50's
6050 scy
Do an excellent job with your HW this weekend; make sure you know the schedule, and NO WORKOUT on Sunday Afternoon (just Sunday Morning). Get excited to train long course this weekend, have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick- build to FAST, by 25's
1:00 rest
3 sets of:
7 x 50-
odds are drill choice in M-R-S, NO FREE @ 1:00;
evens are swim/kick by 25's in M-R-S @ :50
1 x 300 swim @ 5:00- 50 free br 3/5, then 50 in M-R-S, desc the 100's 1-3 to what you can
No rest between sets, check HR after 3rd set
8 x 150 kick @ :20 rest, desc 1-2's; change kick by sets of 2 if you'd like
1:00 rest, check HR
8 x 50 @ :50- 2 swim free/NO FREE; 2 swim/kick NO FREE
1:00 rest
With fins,
9 x 100 @ 1:50 desc sets of 3-
1-3 swim free
4-6 swim NO FREE
7-9 kick on back
Finish up with...
1 x 400 swim neg split free w/snorkel
1 x 200 drill/kick by 50's
6050 scy
Do an excellent job with your HW this weekend; make sure you know the schedule, and NO WORKOUT on Sunday Afternoon (just Sunday Morning). Get excited to train long course this weekend, have a great day!
Thursday, May 19, 2011
SMAC- Silver
After the usual 300/200 warmup...
1 x 200 kick choice with backstroke flip turns & 5 FAST underwater dolphin kicks off of each turn!
1:00 rest
TALK ABOUT BACKSTROKE, particularly the rotation you should have throughout the stroke
Drills-
1/2 ra 1/2 la
6 kicks 1 stroke
3 sets of:
4 x 50 swim/kick by 25's backstroke @ 1:20
1 x 100 kick FAST with boards @ 2:30
No rest between sets
Finish up with...
4 sets of:
4 x 25 kick FAST @ :45
2 x 50 swim backstroke descend 1-2, #2 should be FAST
No rest between sets, check HR after each 50 backstroke
100 easy drill before you get out.
Do an excellent job with your HW tonight, make sure you're preparing a little each night for your end-of-year exams. Have a great day!
SMAC- Silver
After the usual 300/200 warmup...
1 x 200 kick choice with backstroke flip turns & 5 FAST underwater dolphin kicks off of each turn!
1:00 rest
TALK ABOUT BACKSTROKE, particularly the rotation you should have throughout the stroke
Drills-
1/2 ra 1/2 la
6 kicks 1 stroke
3 sets of:
4 x 50 swim/kick by 25's backstroke @ 1:20
1 x 100 kick FAST with boards @ 2:30
No rest between sets
Finish up with...
4 sets of:
4 x 25 kick FAST @ :45
2 x 50 swim backstroke descend 1-2, #2 should be FAST
No rest between sets, check HR after each 50 backstroke
100 easy drill before you get out.
Do an excellent job with your HW tonight, make sure you're preparing a little each night for your end-of-year exams. Have a great day!
Thursday, May 19, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 drill/swim/drill/kick by 25's
1:00 rest
6 x 150 as follows:
odds- 75 drill/swim/drill by 25's, then 75 kick, @ 2:45
evens- swim neg split @ 2:15 (if free, br 3)
15 x 50 @ :50 (or :55) as follows:
1- swim neg split free br 3
2- swim/kick NO FREE by 25's
3- all kick easy/FAST by 25's
1:00 rest, check HR
3 sets of:
2 x 175 @ 2:45 as follows:
50 kick neg split
25 drill in M-R-S
100 swim neg split in M-R-S
4 x 50 swim M-R-S at 200 GP @ 1:10
4 x 75 @ 1:10 as follows:
1-3 swim desc to what you can
#4- kick all out FAST
No rest between sets, check HR after last 50 GP & 75 kick in each set
4 x 400 @ :20 rest (GOLD- go 2 x 400)
200 swim w/snorkel, 200 kick choice, desc 1-2
1:00 rest, finish up with...
MYSTERY SET:
MS is 75's kick @ 2:00, trying to equal or better your best 100 SCY Free time; once you've gone that time or faster on three (3) 75's, you can warmdown and leave. If you can't go that time, we'll go 8 x 75 kick FAST @ 2:00
200 drill before you get out.
Dob an excellent job with your HW tonight, make sure your parents know the schedule for this weekend. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 drill/swim/drill/kick by 25's
1:00 rest
6 x 150 as follows:
odds- 75 drill/swim/drill by 25's, then 75 kick, @ 2:45
evens- swim neg split @ 2:15 (if free, br 3)
15 x 50 @ :50 (or :55) as follows:
1- swim neg split free br 3
2- swim/kick NO FREE by 25's
3- all kick easy/FAST by 25's
1:00 rest, check HR
3 sets of:
2 x 175 @ 2:45 as follows:
50 kick neg split
25 drill in M-R-S
100 swim neg split in M-R-S
4 x 50 swim M-R-S at 200 GP @ 1:10
4 x 75 @ 1:10 as follows:
1-3 swim desc to what you can
#4- kick all out FAST
No rest between sets, check HR after last 50 GP & 75 kick in each set
4 x 400 @ :20 rest (GOLD- go 2 x 400)
200 swim w/snorkel, 200 kick choice, desc 1-2
1:00 rest, finish up with...
MYSTERY SET:
MS is 75's kick @ 2:00, trying to equal or better your best 100 SCY Free time; once you've gone that time or faster on three (3) 75's, you can warmdown and leave. If you can't go that time, we'll go 8 x 75 kick FAST @ 2:00
200 drill before you get out.
Dob an excellent job with your HW tonight, make sure your parents know the schedule for this weekend. Have a great day!
Thursday, May 19, 2011
Thursday, May 19, 2011
BH- written for scy
3 sets of:
2 x 175 @ 2:40 as follows:
50 kick neg split
25 drill backstroke
100 swim neg split backstroke- good tempo to the stroke, strong underwater dolphin kick & breakouts
4 x 50 swim backstroke at 200 GP, @ 1:10 (30.8's = 2:03.2)
4 x 75 @ 1:10 as follows:
1-3 swim backstroke descending 1-3 to what you can- can you break :50 on #3?
#4- kick FAST for time- target your best scy 100 Free time
14:40 per round, with :20 extra rest after each set to get HR, equals 45:00
2550 scy
BH- written for scy
3 sets of:
2 x 175 @ 2:40 as follows:
50 kick neg split
25 drill backstroke
100 swim neg split backstroke- good tempo to the stroke, strong underwater dolphin kick & breakouts
4 x 50 swim backstroke at 200 GP, @ 1:10 (30.8's = 2:03.2)
4 x 75 @ 1:10 as follows:
1-3 swim backstroke descending 1-3 to what you can- can you break :50 on #3?
#4- kick FAST for time- target your best scy 100 Free time
14:40 per round, with :20 extra rest after each set to get HR, equals 45:00
2550 scy
Thursday Morning, May 19, 2011
SMAC- Platinum & Gold
Dryland circuit, 2x through, then...
400 swim freestyle
4 x 50 @ 1:00- swim free/fist free drill by 25's- try to make your stroke count even for both 25's
TENNIS BALL SPRINTS, from the blocks
1:00 rest
Jenna-
2 sets of the speedset, then finish up with...
2 x 400 @ :20 rest-
1- swim neg split with the buoy
2- drill/kick by 50's
Do an excellent job in school today, get excited for long course this weekend. Have a great day!
SMAC- Platinum & Gold
Dryland circuit, 2x through, then...
400 swim freestyle
4 x 50 @ 1:00- swim free/fist free drill by 25's- try to make your stroke count even for both 25's
TENNIS BALL SPRINTS, from the blocks
1:00 rest
Jenna-
2 sets of the speedset, then finish up with...
2 x 400 @ :20 rest-
1- swim neg split with the buoy
2- drill/kick by 50's
Do an excellent job in school today, get excited for long course this weekend. Have a great day!
Wednesday, May 18, 2011
SMAC- Silver
After the usual 300/200 warmup...
1 x 200 kick choice on back with 5 FAST underwater dolphin kicks off of each turn!
1:00 rest
With fins...
FLY DRILLING
1:00 rest
6 x 75 @ 2:15-
25 swim free br 3, 25 choice fly drill, :10 rest, 25 swim fly build to FAST
1:00 rest
4 sets of:
4 x 50 swim/kick by 25's @ 1:15
1 x 50 kick FAST with boards @ 1:30- we'll add 1 x 50 kick to each set, so in the 4th set, you'll go 4 x 50 kick FAST
No rest between sets, check HR after 4th set
200 drill/kick by 50's before you get out
Do an excellent job with your HW tonight, make sure you're preparing a little bit each night for your end-of-year exams. Have a great day!
SMAC- Silver
After the usual 300/200 warmup...
1 x 200 kick choice on back with 5 FAST underwater dolphin kicks off of each turn!
1:00 rest
With fins...
FLY DRILLING
1:00 rest
6 x 75 @ 2:15-
25 swim free br 3, 25 choice fly drill, :10 rest, 25 swim fly build to FAST
1:00 rest
4 sets of:
4 x 50 swim/kick by 25's @ 1:15
1 x 50 kick FAST with boards @ 1:30- we'll add 1 x 50 kick to each set, so in the 4th set, you'll go 4 x 50 kick FAST
No rest between sets, check HR after 4th set
200 drill/kick by 50's before you get out
Do an excellent job with your HW tonight, make sure you're preparing a little bit each night for your end-of-year exams. Have a great day!
Wednesday, May 18, 2011
Wednesday, May 18, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
3 sets of, all @ :10 rest-
300- 50 fist free br 3, 50 2 kicks 1 pull breaststroke drill- squeeze feet together at the end of each kick, should be looking down at the bottom of the pool at the end of each stroke
200- 50 swim neg split breaststroke, 50 drill/swim by 25's in M-R-S, NO FREE
100 choice kick- different kick in each round, neg split
After 3rd set, check HR, then everybody together...
3 sets of:
5 x 50 choice @ :55
1 x 75 swim free br 3/5/3 by 25's @ 1:10
3 x 50 swim choice @ :45
1 x 75 swim IM- NO FREE, @ 1:15
No rest between sets. Check HR after 3rd set.
With fins, finish up with...
18 x 25 @ :40
1&2- jungle sprint;
#3- build to FAST
3rd & 6th sets of 3 are kick
200 drill before you get out.
Do an excellent job with your HW tonight, make sure you're reviewing a little each night for your final exams. Be sure your parents have the workout schedule for this weekend. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
3 sets of, all @ :10 rest-
300- 50 fist free br 3, 50 2 kicks 1 pull breaststroke drill- squeeze feet together at the end of each kick, should be looking down at the bottom of the pool at the end of each stroke
200- 50 swim neg split breaststroke, 50 drill/swim by 25's in M-R-S, NO FREE
100 choice kick- different kick in each round, neg split
After 3rd set, check HR, then everybody together...
3 sets of:
5 x 50 choice @ :55
1 x 75 swim free br 3/5/3 by 25's @ 1:10
3 x 50 swim choice @ :45
1 x 75 swim IM- NO FREE, @ 1:15
No rest between sets. Check HR after 3rd set.
With fins, finish up with...
18 x 25 @ :40
1&2- jungle sprint;
#3- build to FAST
3rd & 6th sets of 3 are kick
200 drill before you get out.
Do an excellent job with your HW tonight, make sure you're reviewing a little each night for your final exams. Be sure your parents have the workout schedule for this weekend. Have a great day!
Wednesday, May 18, 2011
BH- written for scy
600 swim freestyle
400 reverse IM- each 100 is drill/drill/kick, then last 25 is 1/2 ra 1/2 la backstroke drill
1:00 rest
2 sets of, all @ :10 rest-
300- 50 fist free br 3, 50 2 kicks 1 pull breaststroke- squeeze feet together at the end of each kick, should be streamlined & looking down at the bottom of the pool at the end of each stroke
200- 50 swim breast, 50 swim back- neg split each 50
100- choice kick/breaststroke kick by 50's- can be with board; 100 in 2nd set faster than 1st set
After 2nd set, check HR for :06, then...
8 x 75 swim free br 3/5/3 by 50's @ 1:05- bigger kick on even 75's
1 x 400 swim free w/snorkel- get time
:10 rest
12 x 50 @ :50- odds are kick, evens are swim IM order by 25's
1 x 400 swim free w/snorkel- faster than 1st 400
:10 rest
1 x 600- odd 100's are swim back, even 100's are kick on back- concentrate on great turns & breakouts throughout- challenge yourself to get 5 FAST underwater dolphin kicks in off of each turn!
200 drill before you get out
Do an excellent job with your HW tonight, get excited for the summer meets. Have a great day!
BH- written for scy
600 swim freestyle
400 reverse IM- each 100 is drill/drill/kick, then last 25 is 1/2 ra 1/2 la backstroke drill
1:00 rest
2 sets of, all @ :10 rest-
300- 50 fist free br 3, 50 2 kicks 1 pull breaststroke- squeeze feet together at the end of each kick, should be streamlined & looking down at the bottom of the pool at the end of each stroke
200- 50 swim breast, 50 swim back- neg split each 50
100- choice kick/breaststroke kick by 50's- can be with board; 100 in 2nd set faster than 1st set
After 2nd set, check HR for :06, then...
8 x 75 swim free br 3/5/3 by 50's @ 1:05- bigger kick on even 75's
1 x 400 swim free w/snorkel- get time
:10 rest
12 x 50 @ :50- odds are kick, evens are swim IM order by 25's
1 x 400 swim free w/snorkel- faster than 1st 400
:10 rest
1 x 600- odd 100's are swim back, even 100's are kick on back- concentrate on great turns & breakouts throughout- challenge yourself to get 5 FAST underwater dolphin kicks in off of each turn!
200 drill before you get out
Do an excellent job with your HW tonight, get excited for the summer meets. Have a great day!
Tuesday, May 17, 2011
SMAC- Silver
After the usual 300/200 warmup...
200 kick choice on back with 5 FAST underwater dolphin kicks off of each wall.
1:00 rest
Talk about breaststroke drill- 2 kicks & a breath with a board
* x 50 @ 1:30- 2 drill, 2 kick negative split
Then...
4 sets of:
3 x 50 swim breaststroke descend 1-3 @ 1:30
1 x 100 swim/kick choice @ 2:00
No rest between sets.
Finish up with...
8 x 50 kick FAST @ 1:30- odds are breaststroke, evens are choice
100 easy drill before you get out.
Do an excellent job with your HW tonight, make sure you're ready for your end-of-year exams. Have a great day!
SMAC- Silver
After the usual 300/200 warmup...
200 kick choice on back with 5 FAST underwater dolphin kicks off of each wall.
1:00 rest
Talk about breaststroke drill- 2 kicks & a breath with a board
* x 50 @ 1:30- 2 drill, 2 kick negative split
Then...
4 sets of:
3 x 50 swim breaststroke descend 1-3 @ 1:30
1 x 100 swim/kick choice @ 2:00
No rest between sets.
Finish up with...
8 x 50 kick FAST @ 1:30- odds are breaststroke, evens are choice
100 easy drill before you get out.
Do an excellent job with your HW tonight, make sure you're ready for your end-of-year exams. Have a great day!
Tuesday, May 17, 2011
Tuesday, May 17, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 6 kicks 1 pull backstroke, then drill/drill/kick by 25's
1:00 rest
2 sets of:
3 x 100 @ 1:45 drill/kick by 50's- 1st set free (ra2 la2), 2nd set M-R-S, NO FREE
6 x 25 @ :35-
odds- jungle sprint
evens- swim build to FAST
No rest between sets, check HR after 2nd set
4 x 75 @ 1:15- 50 swim, 25 kick
3 x 50 kick FAST @ 1:00
1 x 250 swim BIG negative split freestyle @ 3:30
1 x 100 kick all out FAST for time @ 2:00, check HR
4 x 75 @ 1:15- 25 swim, 50 kick
3 x 50 kick FAST @ 1:10
1 x 250 swim BIG negative split @ 3:30
1 x 100 kick all out FAST for time @ 2:00, check HR
4 x 75 @ 1:15, all kick
3 x 50 kick FAST @ 1:20
1 x 250 swim BIG negative split @ 3:30
1 x 100 kick all out FAST for time @ 2:00, check HR
1:00 rest
Finish up with...
PLATINUM-
2 sets of:
6 x 100 as follows:
odds- swim choice @ 1:35
evens- kick choice @ 1:50
1 x 600 pull free w/snorkel- roll hips evenly, finish each stroke
:20 rest between sets
GOLD-
As many sets as possible:
4 x 25 @ :35-
odds- jungle sprint (from a dive)
evens- swim build to FAST
1 x 100 swim BIG negative split free br 3/5 by 50's @ 1:30
No rest between sets.
200 drill before you get out. Do an excellent job with your HW tonight, be sure to review a little each night for your end-of-year exams. Remember to give your parents the schedule for this weekend. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 6 kicks 1 pull backstroke, then drill/drill/kick by 25's
1:00 rest
2 sets of:
3 x 100 @ 1:45 drill/kick by 50's- 1st set free (ra2 la2), 2nd set M-R-S, NO FREE
6 x 25 @ :35-
odds- jungle sprint
evens- swim build to FAST
No rest between sets, check HR after 2nd set
4 x 75 @ 1:15- 50 swim, 25 kick
3 x 50 kick FAST @ 1:00
1 x 250 swim BIG negative split freestyle @ 3:30
1 x 100 kick all out FAST for time @ 2:00, check HR
4 x 75 @ 1:15- 25 swim, 50 kick
3 x 50 kick FAST @ 1:10
1 x 250 swim BIG negative split @ 3:30
1 x 100 kick all out FAST for time @ 2:00, check HR
4 x 75 @ 1:15, all kick
3 x 50 kick FAST @ 1:20
1 x 250 swim BIG negative split @ 3:30
1 x 100 kick all out FAST for time @ 2:00, check HR
1:00 rest
Finish up with...
PLATINUM-
2 sets of:
6 x 100 as follows:
odds- swim choice @ 1:35
evens- kick choice @ 1:50
1 x 600 pull free w/snorkel- roll hips evenly, finish each stroke
:20 rest between sets
GOLD-
As many sets as possible:
4 x 25 @ :35-
odds- jungle sprint (from a dive)
evens- swim build to FAST
1 x 100 swim BIG negative split free br 3/5 by 50's @ 1:30
No rest between sets.
200 drill before you get out. Do an excellent job with your HW tonight, be sure to review a little each night for your end-of-year exams. Remember to give your parents the schedule for this weekend. Have a great day!
Monday, May 16, 2011
SMAC- Silver
After the usual 300/200 warmup...
1 x 200 kick choice on back with 5 FAST underwater dolphin kicks off of every wall!
Talk about breaststroke:
Hands move outside your shoulders ("press");
Elbows sweep in front of your stomach as your torso rises up out of the water ("squeeze");
Accelerate your hands back to full extension in front of you, head looking down at end ("recovery");
6 x 50 drill breaststroke @ 1:20
Then, 4 sets of:
2 x 75 swim free br 3/5/3 by 25's @ 1:30
3 x 50 swim breaststroke descend 1-3 to FAST @ 1:30
3 x 25 kick FAST on back @ 1:00- same 5 FAST underwater dolphin kicks off of every wall!
No rest between sets, check your HR after 3rd 50 swim breaststroke in each set.
1:00 rest after 4th set.
Until 7:30 p.m...
Work on starts, with 5 FAST underwater dolphin kicks!
Do an excellent job with your HW tonight, make sure you're preparing a little bit each night for your end of year exams. Have a great day!
SMAC- Silver
After the usual 300/200 warmup...
1 x 200 kick choice on back with 5 FAST underwater dolphin kicks off of every wall!
Talk about breaststroke:
Hands move outside your shoulders ("press");
Elbows sweep in front of your stomach as your torso rises up out of the water ("squeeze");
Accelerate your hands back to full extension in front of you, head looking down at end ("recovery");
6 x 50 drill breaststroke @ 1:20
Then, 4 sets of:
2 x 75 swim free br 3/5/3 by 25's @ 1:30
3 x 50 swim breaststroke descend 1-3 to FAST @ 1:30
3 x 25 kick FAST on back @ 1:00- same 5 FAST underwater dolphin kicks off of every wall!
No rest between sets, check your HR after 3rd 50 swim breaststroke in each set.
1:00 rest after 4th set.
Until 7:30 p.m...
Work on starts, with 5 FAST underwater dolphin kicks!
Do an excellent job with your HW tonight, make sure you're preparing a little bit each night for your end of year exams. Have a great day!
Monday, May 16, 2011
Monday, May 16, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/2 fly-2 breast drill, by 25's
1:00 rest
With fins, 2 sets of...
8 x 25 as follows:
2 x 25 fly drill @ :35 (I'll give you the drill)
1 x 25 swim fly build to FAST @ :35
1 x 25 swim all out FAST fly @ :35
3 x 50 @ :40
1- swim fly br every other stroke
2- swim fly/kicl fly on side, by 25's
3- kick FAST on back
No rest between sets, check HR after 2nd set
1:00 rest after 2nd set, take off fins
PLATINUM-
8 x 450 as follows, all @ 7:00...
1&2- 300 swim free br 3, then 150 swim IM (2 x 75's IM, desc the 75's 1-2 to under 1:00)
3&4- 300 swim free br 3, then 150 kick, desc the 3 x 50's 1-3 to something juicy!
Check HR after #8, then...
Until 6:00m p.m.:
3 x 75 swim choice, but make the interval @ 1:10
1 x 125 swim free br 3 @ 1:30 - it's just one, you can make it if you KICK
4 x 25 kick FAST @ :35
No rest between sets.
200 drill before you get out
GOLD-
6 sets of:
6 x 50 @ :55 as follows (interval changes within the set):
2- swim neg split free br 3
2- swim IM order by 25's NO FREE
2- swim/kick by 25's
1 x 300 @ 5:00 swim free neg split, desc 1-3 & 4-6 to something JUICY!
No rest between sets, check HR after each 300
200 drill before you get out.
Do an excellent job with your HW tonight, get excited for the long course training this coming weekend. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/2 fly-2 breast drill, by 25's
1:00 rest
With fins, 2 sets of...
8 x 25 as follows:
2 x 25 fly drill @ :35 (I'll give you the drill)
1 x 25 swim fly build to FAST @ :35
1 x 25 swim all out FAST fly @ :35
3 x 50 @ :40
1- swim fly br every other stroke
2- swim fly/kicl fly on side, by 25's
3- kick FAST on back
No rest between sets, check HR after 2nd set
1:00 rest after 2nd set, take off fins
PLATINUM-
8 x 450 as follows, all @ 7:00...
1&2- 300 swim free br 3, then 150 swim IM (2 x 75's IM, desc the 75's 1-2 to under 1:00)
3&4- 300 swim free br 3, then 150 kick, desc the 3 x 50's 1-3 to something juicy!
Check HR after #8, then...
Until 6:00m p.m.:
3 x 75 swim choice, but make the interval @ 1:10
1 x 125 swim free br 3 @ 1:30 - it's just one, you can make it if you KICK
4 x 25 kick FAST @ :35
No rest between sets.
200 drill before you get out
GOLD-
6 sets of:
6 x 50 @ :55 as follows (interval changes within the set):
2- swim neg split free br 3
2- swim IM order by 25's NO FREE
2- swim/kick by 25's
1 x 300 @ 5:00 swim free neg split, desc 1-3 & 4-6 to something JUICY!
No rest between sets, check HR after each 300
200 drill before you get out.
Do an excellent job with your HW tonight, get excited for the long course training this coming weekend. Have a great day!
Monday, May 16, 2011
BH- written for scy
With fins, 3 sets of (NOTE: 2nd set is WITHOUT fins):
4 x 25 @ :35
odds- jungle sprint
evens- build to all out FAST finish
3 x 75 swim @ 1:40 descend 1-3 to all out FAST
4 x 25 @ :35
odds- swim build to FAST
evens- kick all out FAST
3 x 50 @ 1:05- 25 LUNGBUSTER, 25 swim- desc 1-3 to all out FAST (target your best 50 Free scy time on #3 in each set)
No rest between sets, check HR after 3rd 75 & 3rd 50 in each round
1725 scy, 39 minutes
BH- written for scy
With fins, 3 sets of (NOTE: 2nd set is WITHOUT fins):
4 x 25 @ :35
odds- jungle sprint
evens- build to all out FAST finish
3 x 75 swim @ 1:40 descend 1-3 to all out FAST
4 x 25 @ :35
odds- swim build to FAST
evens- kick all out FAST
3 x 50 @ 1:05- 25 LUNGBUSTER, 25 swim- desc 1-3 to all out FAST (target your best 50 Free scy time on #3 in each set)
No rest between sets, check HR after 3rd 75 & 3rd 50 in each round
1725 scy, 39 minutes
Monday Morning, May 16, 2011
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/kick by 25's
1:00 rest
3 sets of:
2 x 50 drill/kick by 25's @ 1:00
2 x 50 swim/kick by 25's @ 1:00 (@ :55 in 2nd set, @ :50 in 3rd set)
1 x 250 swim- choice stroke, but same stroke for all 3 sets; desc 1-3 to what you can
:20 rest between sets.
18 x 100 as follows:
1- swim free/NO FREE by 50's @ 1:40 (interval gets :05 faster in each round)
2- kick choice @ 1:40
3- swim at mile pace @ 1:40
No rest between sets of 3, check HR after each pace 100
With fins, finish up with:
18 x 25 @ :40
1- jungle sprint
2- all drill
3- swim build to FAST
200 drill = 4800 scy
Do an excellent job in school today, get excited for long course training this weekend. Have a great day!
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/kick by 25's
1:00 rest
3 sets of:
2 x 50 drill/kick by 25's @ 1:00
2 x 50 swim/kick by 25's @ 1:00 (@ :55 in 2nd set, @ :50 in 3rd set)
1 x 250 swim- choice stroke, but same stroke for all 3 sets; desc 1-3 to what you can
:20 rest between sets.
18 x 100 as follows:
1- swim free/NO FREE by 50's @ 1:40 (interval gets :05 faster in each round)
2- kick choice @ 1:40
3- swim at mile pace @ 1:40
No rest between sets of 3, check HR after each pace 100
With fins, finish up with:
18 x 25 @ :40
1- jungle sprint
2- all drill
3- swim build to FAST
200 drill = 4800 scy
Do an excellent job in school today, get excited for long course training this weekend. Have a great day!
Friday, May 13, 2011
Friday, May 13, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/2 kicks 1 pull breaststroke/drill/fly kick on side, by 25's
1:00 rest
2 sets of:
3 x 50 @ 1:00- ra2 la2 free (drill/kick in M-R-S, NO FREE in 2nd set)
1 x 300 @ 5:00- 100 swim neg split free br 3/5 by 50's, 100 kick neg split on back, 100 swim neg split in M-R-S, NO FREE
No rest between sets, check HR after 2nd set
3 sets of:
2 x 175 as follows:
4 x 25 jungle sprints @ :40
1 x 75 kick FAST for time @ 1:45
After 2nd time through, continue right into...
2 x 200 kick descend 1-2 @ 4:00- 2nd set with boards, others on back with 5 underwater dolphin kicks off of each wall!
1 x 400 @ 6:00 swim free or back (all 3 sets the same stroke) with BIG negative split & descend total time 1-3 to something juicy!
Check HR after each 400
With fins, finish up with...
12 x 150 descend 1-3's to all out FAST @ 2:40
1 set of 3 swim free; 1 set swim M-R-S; 1 set kick on back; 1 set choice swim
200 drill after #12
5450 scy
Do an excellent job with your HW this weekend, make sure you're reviewing for your Final Exams NOW so you're not cramming in June. Remember, NO WORKOUT this Sunday, I'll be at a meet. Regular workout on Monday. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/2 kicks 1 pull breaststroke/drill/fly kick on side, by 25's
1:00 rest
2 sets of:
3 x 50 @ 1:00- ra2 la2 free (drill/kick in M-R-S, NO FREE in 2nd set)
1 x 300 @ 5:00- 100 swim neg split free br 3/5 by 50's, 100 kick neg split on back, 100 swim neg split in M-R-S, NO FREE
No rest between sets, check HR after 2nd set
3 sets of:
2 x 175 as follows:
4 x 25 jungle sprints @ :40
1 x 75 kick FAST for time @ 1:45
After 2nd time through, continue right into...
2 x 200 kick descend 1-2 @ 4:00- 2nd set with boards, others on back with 5 underwater dolphin kicks off of each wall!
1 x 400 @ 6:00 swim free or back (all 3 sets the same stroke) with BIG negative split & descend total time 1-3 to something juicy!
Check HR after each 400
With fins, finish up with...
12 x 150 descend 1-3's to all out FAST @ 2:40
1 set of 3 swim free; 1 set swim M-R-S; 1 set kick on back; 1 set choice swim
200 drill after #12
5450 scy
Do an excellent job with your HW this weekend, make sure you're reviewing for your Final Exams NOW so you're not cramming in June. Remember, NO WORKOUT this Sunday, I'll be at a meet. Regular workout on Monday. Have a great day!
NOTE:
The following workouts were removed by the site due to an administrative error involving some anti-spam programming (the host claims they are working to restore these "posts").
Wednesday, 5/11 for SMAC/Silver;
Thursday, 5/12 AM for SMAC/Platinum;
Thursday, 5/12 for BH;
Thursday, 5/12 for SMAC/Platinum & Gold;
Thursday, 5/12 for SMAC/Silver
Sorry for the inconvenience.
EC
The following workouts were removed by the site due to an administrative error involving some anti-spam programming (the host claims they are working to restore these "posts").
Wednesday, 5/11 for SMAC/Silver;
Thursday, 5/12 AM for SMAC/Platinum;
Thursday, 5/12 for BH;
Thursday, 5/12 for SMAC/Platinum & Gold;
Thursday, 5/12 for SMAC/Silver
Sorry for the inconvenience.
EC
Thursday, May 12, 2011
Thursday, May 12, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
1:00 rest
9 x 100 as follows:
2- 50 drill in M-R-S, NO FREE, 50 kick @ 1:50
1- swim free/M-R-S (NO FREE) by 50's, neg split each 50, @ 1:35
Quick kicking relay:
FAST vertical dolphin kick at the wall while one person goes a 50 kick FAST- everybody goes 3 x 50 kick
1:00 rest, check HR
All Broken Swims from a dive:
BACK & FREE:
4 sets of:
3 x 150 swim descend 1-3 to what you can @ 2:40
BROKEN 150: 3 x 50 swim FAST @ :10 rest (2nd set: 75/3 x 25; 3rd set, choice)
1:00 rest after each set, check HR
BREAST & FLY:
3 x 50 swim free/NO FREE (breast or fly) @ :50 (or :55)
1 x 50 swim (breast or fly) negative split @ 1:00
3 x 50 swim (breast or fly) as above
1 x 50 swim (breast or fly) at 200 Goal Pace @ 1:00
3 x 50 swim as above
BROKEN 100: 1 x 50/2 x 25 (odd sets) or 4 x 25 (even sets) all @ :10 rest
1:00 rest after each set, check HR
Finish up with...
12 x 50 kick @ :55
6 x 125 swim free br 3 - we'll negotiate the intervals based on your Broken Swims
200 drill before you get out.
Do an excellent job with your HW tonight, be sure to review a little each night for your Finals. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
1:00 rest
9 x 100 as follows:
2- 50 drill in M-R-S, NO FREE, 50 kick @ 1:50
1- swim free/M-R-S (NO FREE) by 50's, neg split each 50, @ 1:35
Quick kicking relay:
FAST vertical dolphin kick at the wall while one person goes a 50 kick FAST- everybody goes 3 x 50 kick
1:00 rest, check HR
All Broken Swims from a dive:
BACK & FREE:
4 sets of:
3 x 150 swim descend 1-3 to what you can @ 2:40
BROKEN 150: 3 x 50 swim FAST @ :10 rest (2nd set: 75/3 x 25; 3rd set, choice)
1:00 rest after each set, check HR
BREAST & FLY:
3 x 50 swim free/NO FREE (breast or fly) @ :50 (or :55)
1 x 50 swim (breast or fly) negative split @ 1:00
3 x 50 swim (breast or fly) as above
1 x 50 swim (breast or fly) at 200 Goal Pace @ 1:00
3 x 50 swim as above
BROKEN 100: 1 x 50/2 x 25 (odd sets) or 4 x 25 (even sets) all @ :10 rest
1:00 rest after each set, check HR
Finish up with...
12 x 50 kick @ :55
6 x 125 swim free br 3 - we'll negotiate the intervals based on your Broken Swims
200 drill before you get out.
Do an excellent job with your HW tonight, be sure to review a little each night for your Finals. Have a great day!
Thursday Morning, May 12, 2011
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
2 sets of:
1 x 300 - odd 100's are drill/swim dps by 50's, middle 100 is kick neg split
:10 rest
2 x 75 @ 1:20- 50 swim, 25 kick, dsc 1-2 to what you can
No rest between sets; check HR after 2nd set
1:00 rest
SPEEDSET- 16 x 50 @ 1:45 from a dive
Finish up with...
2 sets of:
1 x 200 - 100 swim IM, 100 kick (50 on back, 50 w/board)
:10 rest
1 x 300 swim w/snorkel, get time & descend 1-2
:20 rest between sets, check HR after 2nd set
After 2nd set...
300 drill/kick by 50's = 4000 scy
Do an excellent job in school today, drink plenty of water. Have a great day!
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
2 sets of:
1 x 300 - odd 100's are drill/swim dps by 50's, middle 100 is kick neg split
:10 rest
2 x 75 @ 1:20- 50 swim, 25 kick, dsc 1-2 to what you can
No rest between sets; check HR after 2nd set
1:00 rest
SPEEDSET- 16 x 50 @ 1:45 from a dive
Finish up with...
2 sets of:
1 x 200 - 100 swim IM, 100 kick (50 on back, 50 w/board)
:10 rest
1 x 300 swim w/snorkel, get time & descend 1-2
:20 rest between sets, check HR after 2nd set
After 2nd set...
300 drill/kick by 50's = 4000 scy
Do an excellent job in school today, drink plenty of water. Have a great day!
Wednesday, May 11, 2011
SMAC- Silver
After the usual 300/200 warmup...
200 kick on back with at least 5 underwater dolphin kicks off of each wall!
1:00 rest
3 sets of:
1 x 75 swim free br 3/5/3 by 25's @ 1:30
2 x 50 kick FAST on back @ 1:30- with the same 5 underwater dolphin kicks off of each wall!
2 x 25 swim FAST @ 1:00- different stroke for each round
No rest between sets, check HR after 3rd set
1:00 rest
12 x 100 kick as follows:
1- 50 free, 50 NO FREE - all on back @ 2:30
2- all kick free on back, BIG negative split @ 2:30
3- 4 x 25 kick FAST with boards @ 1:00- I'll tell you which kick for each round
No rest between sets of 3, check HR after #12.
Finish up with...
200 drill/kick by 25's
Do an excellent job on your HW tonight, be sure to review a little each night for your end-of-year exams. Have a great day!
SMAC- Silver
After the usual 300/200 warmup...
200 kick on back with at least 5 underwater dolphin kicks off of each wall!
1:00 rest
3 sets of:
1 x 75 swim free br 3/5/3 by 25's @ 1:30
2 x 50 kick FAST on back @ 1:30- with the same 5 underwater dolphin kicks off of each wall!
2 x 25 swim FAST @ 1:00- different stroke for each round
No rest between sets, check HR after 3rd set
1:00 rest
12 x 100 kick as follows:
1- 50 free, 50 NO FREE - all on back @ 2:30
2- all kick free on back, BIG negative split @ 2:30
3- 4 x 25 kick FAST with boards @ 1:00- I'll tell you which kick for each round
No rest between sets of 3, check HR after #12.
Finish up with...
200 drill/kick by 25's
Do an excellent job on your HW tonight, be sure to review a little each night for your end-of-year exams. Have a great day!
Wednesday, May 11, 2011
Wednesday, May 11, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 choice kick, then 25 1/2 ra 1/2 la backstroke
1:00 rest
All @ :10 rest...
4 x 75- 50 fist free br 3, 25 choice drill in 4th best stroke, NO FREE
4 x 100- 50 drill/swim in 4th best stroke, NO FREE, then 50 kick negative split
4 x 75 swim 4th best stroke, except middle 25 is free br 3
4 x 100- 50 swim mod neg split backstroke, 50 swim mod neg split in 4th best stroke
1:00 rest, check HR
PLATINUM-
1 x 1600 as follows:
400 pull w/snorkel- roll hips evenly, finish each stroke
400 kick- 75 free, 25 choice NO FREE, 5 underwater dolphin kicks off of each wall
400 pull w/snorkel & paddles- feel water on hands & forearms
400 swim choice or swim/kick by 50's choice, NO FREE
:30 rest, check HR
18 x 50 as follows:
1- swim free/NO FREE @ :55
1- swim/kick @ :55
1- swim all free br 3/5 by 25's @ :45
Check HR after #18
GOLD-
2 sets of:
3 x 50 swim free/NO FREE by 25's @ :55
3 x 50 swim/kick by 25's @ :55
4 x 50 swim free br 3/5 by 25's @ :50
1 x 400 pull free w/snorkel, or br 3/5/3/7 by 50's
:30 rest between sets.
With fins, finish up with...
18 x 25 @ :40
2- jungle sprint
1- swim build to FAST
Do an excellent job with your HW tonight, make sure you're reviewing a little bit each night for your Finals. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 choice kick, then 25 1/2 ra 1/2 la backstroke
1:00 rest
All @ :10 rest...
4 x 75- 50 fist free br 3, 25 choice drill in 4th best stroke, NO FREE
4 x 100- 50 drill/swim in 4th best stroke, NO FREE, then 50 kick negative split
4 x 75 swim 4th best stroke, except middle 25 is free br 3
4 x 100- 50 swim mod neg split backstroke, 50 swim mod neg split in 4th best stroke
1:00 rest, check HR
PLATINUM-
1 x 1600 as follows:
400 pull w/snorkel- roll hips evenly, finish each stroke
400 kick- 75 free, 25 choice NO FREE, 5 underwater dolphin kicks off of each wall
400 pull w/snorkel & paddles- feel water on hands & forearms
400 swim choice or swim/kick by 50's choice, NO FREE
:30 rest, check HR
18 x 50 as follows:
1- swim free/NO FREE @ :55
1- swim/kick @ :55
1- swim all free br 3/5 by 25's @ :45
Check HR after #18
GOLD-
2 sets of:
3 x 50 swim free/NO FREE by 25's @ :55
3 x 50 swim/kick by 25's @ :55
4 x 50 swim free br 3/5 by 25's @ :50
1 x 400 pull free w/snorkel, or br 3/5/3/7 by 50's
:30 rest between sets.
With fins, finish up with...
18 x 25 @ :40
2- jungle sprint
1- swim build to FAST
Do an excellent job with your HW tonight, make sure you're reviewing a little bit each night for your Finals. Have a great day!
Wednesday, May 11, 2011
MAKEUP- written for scy
600 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 choice kick, then 25 1/2 ra 1/2 back drill
1:00 rest
4 x 75 @ :10 rest- 50 fist free br 3, 25 choice drill in 4th best stroke, NO FREE
4 x 100 @ 1:40- 50 drill/swim by 25's in 4th best stroke, 50 kick negative split- 5 underwater dolphin kicks off of each wall
8 x 50 swim free/4th best stroke, by 25's @ :50; desc #'s 5-8 if you can
:30 rest, check HR, get snorkel
1 x 1200 as follows:
400 pull w/snorkel (no paddles)- roll hips evenly, finish each stroke
400 kick on back- neg split each 100, descend the 2nd 50 to what you can; 5 underwater dolphin kicks off of each wall
400 pull w/snorkel & paddles- not trying to swim fast, just feel the water on your hands & forearms while rolling hips
1:00 rest, check HR
12 x 150 as follows:
1&2- swim mod neg split free br 3, except br 5 from the 75 to the 125, @ 2:00
3- kick on back focusing on 5 FAST underwater dolphin kicks off of each wall; you choose, either desc the 3 x 50's to what you can, or BIG negative split, @ 2:30
4- swim IM, 2 x 75 IM (NO FREE), desc the 75's 1-2, @ 2:15
1:00 rest, check HR
Finish up with...
18 x 50 @ :50 as follows (2 sets of 9):
1-3 swim choice neg split; br 3/5 by 25's if free
4-6 swim/kick by 25's choice
7-9 swim IM order by 25's (fly/back, back/breast, breast/free)
200 drill = 6200 scy
Do an excellent job with your HW tonight, make sure you're reviewing a little each night for your Finals. Have a great day!
MAKEUP- written for scy
600 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 choice kick, then 25 1/2 ra 1/2 back drill
1:00 rest
4 x 75 @ :10 rest- 50 fist free br 3, 25 choice drill in 4th best stroke, NO FREE
4 x 100 @ 1:40- 50 drill/swim by 25's in 4th best stroke, 50 kick negative split- 5 underwater dolphin kicks off of each wall
8 x 50 swim free/4th best stroke, by 25's @ :50; desc #'s 5-8 if you can
:30 rest, check HR, get snorkel
1 x 1200 as follows:
400 pull w/snorkel (no paddles)- roll hips evenly, finish each stroke
400 kick on back- neg split each 100, descend the 2nd 50 to what you can; 5 underwater dolphin kicks off of each wall
400 pull w/snorkel & paddles- not trying to swim fast, just feel the water on your hands & forearms while rolling hips
1:00 rest, check HR
12 x 150 as follows:
1&2- swim mod neg split free br 3, except br 5 from the 75 to the 125, @ 2:00
3- kick on back focusing on 5 FAST underwater dolphin kicks off of each wall; you choose, either desc the 3 x 50's to what you can, or BIG negative split, @ 2:30
4- swim IM, 2 x 75 IM (NO FREE), desc the 75's 1-2, @ 2:15
1:00 rest, check HR
Finish up with...
18 x 50 @ :50 as follows (2 sets of 9):
1-3 swim choice neg split; br 3/5 by 25's if free
4-6 swim/kick by 25's choice
7-9 swim IM order by 25's (fly/back, back/breast, breast/free)
200 drill = 6200 scy
Do an excellent job with your HW tonight, make sure you're reviewing a little each night for your Finals. Have a great day!
Tuesday, May 10, 2011
SMAC- Silver
After the usual 300/200 warmup...
1 x 200 kick on back- choice kick, but with backstroke flip turns & at least 5 FAST underwater dolphin kicks off of each wall
1 x 300- 50 drill/swim choice by 25's, then 50 kick easy/FAST by 25's- same 5 dolphin kicks off of each wall
1:00 rest
"How low can you go?"
3 x 50 swim free br 3 negative split @ 1:10 (these 50's get :05 faster in each set, see "how low you can go?")
1 x 100 kick FAST on back @ 2:45
No rest between sets, check HR after each 100 kick
After 2nd & 4th sets...
1 x 200 pull free br 3/5/3/7 by 50's
If there is time...
Work on starts.
Do an excellent job on your HW tonight, make sure you're ready for your "end of year" exams.
Have a great day!
SMAC- Silver
After the usual 300/200 warmup...
1 x 200 kick on back- choice kick, but with backstroke flip turns & at least 5 FAST underwater dolphin kicks off of each wall
1 x 300- 50 drill/swim choice by 25's, then 50 kick easy/FAST by 25's- same 5 dolphin kicks off of each wall
1:00 rest
"How low can you go?"
3 x 50 swim free br 3 negative split @ 1:10 (these 50's get :05 faster in each set, see "how low you can go?")
1 x 100 kick FAST on back @ 2:45
No rest between sets, check HR after each 100 kick
After 2nd & 4th sets...
1 x 200 pull free br 3/5/3/7 by 50's
If there is time...
Work on starts.
Do an excellent job on your HW tonight, make sure you're ready for your "end of year" exams.
Have a great day!
Tuesday, May 10, 2011
Tuesday, May 10, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
4 x 150 @ 2:45- 50 catchup free drill, 25 fly kick on side, then 50 choice drill NO FREE, 25 breast kick on back
4 x 100 @ 1:45- 50 swim IM order by 25's (NO FREE), then 50 kick with BIG negative split
1:00 rest, check HR
2 x 300 swim free br 3 desc 1-2 to what you can @ 4:15 (or 250's @ 4:15)
8 x 75 kick choice @ 1:20, middle 25 is FAST with at least 5 dolphin kicks underwater off of each wall. Some can be with a board, but only one at a time, and no more than three
2 x 300 swim free br 3 desc 1-2 to something faster than the previous set, @ 4:15
12 x 50 kick as follows: 3 @ :55 on back, 1 @ :45 with board
2 x 300 swim free br 3, descend to something FAST @ 4:15
6 x 100 kick choice as follows:
1-4: @ 1:40
#5- all easy @ 2:20
#6- all out FAST for time
1:00 rest, check HR
With fins, finish up with...
24 x 25 @ :40- the usual sets of 4
Do an excellent job with your HW tonight. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
4 x 150 @ 2:45- 50 catchup free drill, 25 fly kick on side, then 50 choice drill NO FREE, 25 breast kick on back
4 x 100 @ 1:45- 50 swim IM order by 25's (NO FREE), then 50 kick with BIG negative split
1:00 rest, check HR
2 x 300 swim free br 3 desc 1-2 to what you can @ 4:15 (or 250's @ 4:15)
8 x 75 kick choice @ 1:20, middle 25 is FAST with at least 5 dolphin kicks underwater off of each wall. Some can be with a board, but only one at a time, and no more than three
2 x 300 swim free br 3 desc 1-2 to something faster than the previous set, @ 4:15
12 x 50 kick as follows: 3 @ :55 on back, 1 @ :45 with board
2 x 300 swim free br 3, descend to something FAST @ 4:15
6 x 100 kick choice as follows:
1-4: @ 1:40
#5- all easy @ 2:20
#6- all out FAST for time
1:00 rest, check HR
With fins, finish up with...
24 x 25 @ :40- the usual sets of 4
Do an excellent job with your HW tonight. Have a great day!
Tuesday, May 10, 2011
BH- written for scy
One time through ("*" all Broken 150's kick are @ 3:00):
1 x 600 swim backstroke @ 9:00- 5 underwater dolphin kicks off of each wall - get time
BROKEN 150 KICK*: 3 x 50 kick FAST @ :10 rest, subtract :30 from total time
1 x 600 swim backstroke @ 9:00, FASTER than 1st 600- same 5 underwater dolphin kicks off of each wall
BROKEN 150 KICK: 1 x 75 kick FAST, then 3 x 25 kick FAST, all @ :10 rest, subtract :30 from total time
1 x 600 swim backstroke @ 9:00, FASTEST of the day- can you break 7:00? Make your turns & breakouts an asset! Check HR after finishing.
BROKEN 150 KICK: 3 x 25 kick FAST, then 1 x 75 kick FAST, all @ :10 rest- subtract :30 from total time
Check HR, then...
Finish up with:
3 x 200 @ 3:00- 100 swim IM, 100 kick choice, descend 1-3 to what you can (can you break 2:30)?
2850 scy; 45:00
BH- written for scy
One time through ("*" all Broken 150's kick are @ 3:00):
1 x 600 swim backstroke @ 9:00- 5 underwater dolphin kicks off of each wall - get time
BROKEN 150 KICK*: 3 x 50 kick FAST @ :10 rest, subtract :30 from total time
1 x 600 swim backstroke @ 9:00, FASTER than 1st 600- same 5 underwater dolphin kicks off of each wall
BROKEN 150 KICK: 1 x 75 kick FAST, then 3 x 25 kick FAST, all @ :10 rest, subtract :30 from total time
1 x 600 swim backstroke @ 9:00, FASTEST of the day- can you break 7:00? Make your turns & breakouts an asset! Check HR after finishing.
BROKEN 150 KICK: 3 x 25 kick FAST, then 1 x 75 kick FAST, all @ :10 rest- subtract :30 from total time
Check HR, then...
Finish up with:
3 x 200 @ 3:00- 100 swim IM, 100 kick choice, descend 1-3 to what you can (can you break 2:30)?
2850 scy; 45:00
Monday, May 9, 2011
Monday, May 9, 2011
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/2 kicks 1 pull breaststroke, by 25's
1:00 rest
6 x 75 @ 1:20- 50 fist free drill br 3, 25 fly kick on side (1-3), then kick on back desc 1-3 (4-6)
8 x 100 @ 1:45
odds- swim 50 free br 3 neg split, 50 drill NO FREE
evens- 50 swim (same stroke as drill on odd 100) neg split, 50 kick choice
14 x 25 @ :35
odds- jungle sprint- different stroke each time
evens- kick on back FAST- at least 5 dolphin kick underwater
1:00 rest, check HR immediately & OML
6 sets of:
3 x 50 kick @ :50- 1 x 50 with board each round
1 x 150 swim BIG negative split @ 2:10
BROKEN 150 kick: different each round
:30 rest between sets, check HR after Broken 150 in each set
If there is time, finish up with...
With fins:
24 x 25 @ :40- the usual sets of 4
5900 scy
200 drill before you get out. Do an excellent job with your HW tonight, get excited for the meet. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/2 kicks 1 pull breaststroke, by 25's
1:00 rest
6 x 75 @ 1:20- 50 fist free drill br 3, 25 fly kick on side (1-3), then kick on back desc 1-3 (4-6)
8 x 100 @ 1:45
odds- swim 50 free br 3 neg split, 50 drill NO FREE
evens- 50 swim (same stroke as drill on odd 100) neg split, 50 kick choice
14 x 25 @ :35
odds- jungle sprint- different stroke each time
evens- kick on back FAST- at least 5 dolphin kick underwater
1:00 rest, check HR immediately & OML
6 sets of:
3 x 50 kick @ :50- 1 x 50 with board each round
1 x 150 swim BIG negative split @ 2:10
BROKEN 150 kick: different each round
:30 rest between sets, check HR after Broken 150 in each set
If there is time, finish up with...
With fins:
24 x 25 @ :40- the usual sets of 4
5900 scy
200 drill before you get out. Do an excellent job with your HW tonight, get excited for the meet. Have a great day!
Monday Morning, May 9, 2011
SMAC- Gold
After dryland circuit (2 times through)...
600/400, then
9 x 25 @ :35
2- jungle sprint
1- swim dps, descend stroke count 1-3
3 x 125 @ :10 rest-
50 swim mod neg split free br 3, 75 drill/kick/drill in M-R-S, NO FREE
9 x 50 @ :50- 3 free, 3 kick, 3 swim NO FREE, desc 1-3 to what you can.
1:00 rest, check HR
Tennis Ball sprints
Do an excellent job in school today, get excited for the meet next weekend. Have a great day!
SMAC- Gold
After dryland circuit (2 times through)...
600/400, then
9 x 25 @ :35
2- jungle sprint
1- swim dps, descend stroke count 1-3
3 x 125 @ :10 rest-
50 swim mod neg split free br 3, 75 drill/kick/drill in M-R-S, NO FREE
9 x 50 @ :50- 3 free, 3 kick, 3 swim NO FREE, desc 1-3 to what you can.
1:00 rest, check HR
Tennis Ball sprints
Do an excellent job in school today, get excited for the meet next weekend. Have a great day!
Sunday, May 8, 2011
Sunday, May 8, 2011
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
4 x 200 @ :15 rest as follows:
odds- 100 drill/kick by 50's free, then 100 IM drill
evens- 100 swim IM, then 100 kick- neg split each 50 kick
8 x 75 as follows:
2- swim free br 3 @ 1:10
2- 50 swim, 25 kick choice NO FREE @ 1:20
18 x 50 @ :50 as follows:
1- swim free br 3
2- swim free br 3/choice NO FREE
3- all kick on back, at least 5 dolphin kicks off of each wall
No rest between sets of 3; check HR after #18, then...
1 x 900 (3 x 300 consecutively):
100 swim free br 3/5 by 50's
100 swim back/breast by 50's- neg split each 50
100 kick choice on back- 5 underwater dolphin kicks off of each wall
- descend the 3 x 300 to what you can
1:00 rest, check HR immediately & OML
12 x 25 @ :40 as follows:
odds- jungle sprint with explosive breakouts
evens- kick FAST on back
Check HR after #12
200 drill = 4700 scy
Do an excellent job with your HW today, be ready for the week ahead. See you tomorrow morning, have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
4 x 200 @ :15 rest as follows:
odds- 100 drill/kick by 50's free, then 100 IM drill
evens- 100 swim IM, then 100 kick- neg split each 50 kick
8 x 75 as follows:
2- swim free br 3 @ 1:10
2- 50 swim, 25 kick choice NO FREE @ 1:20
18 x 50 @ :50 as follows:
1- swim free br 3
2- swim free br 3/choice NO FREE
3- all kick on back, at least 5 dolphin kicks off of each wall
No rest between sets of 3; check HR after #18, then...
1 x 900 (3 x 300 consecutively):
100 swim free br 3/5 by 50's
100 swim back/breast by 50's- neg split each 50
100 kick choice on back- 5 underwater dolphin kicks off of each wall
- descend the 3 x 300 to what you can
1:00 rest, check HR immediately & OML
12 x 25 @ :40 as follows:
odds- jungle sprint with explosive breakouts
evens- kick FAST on back
Check HR after #12
200 drill = 4700 scy
Do an excellent job with your HW today, be ready for the week ahead. See you tomorrow morning, have a great day!
Friday, May 6, 2011
Friday, May 6, 2011
SMAC- Silver
After the usual 300/200 warmup...
Fly drilling with fins
Work on breaststroke pullouts
Starts
If there is time...
Review turns (same way as Wednesday)
100 easy drill before you get out.
Do an excellent job with your HW tonight, don't wait until Sunday to start it! Get excited for the meet (remember, warmup starts at 8 a.m., we swim at 8:25, so be on deck by 8:10 a.m.)! Have a great day!
SMAC- Silver
After the usual 300/200 warmup...
Fly drilling with fins
Work on breaststroke pullouts
Starts
If there is time...
Review turns (same way as Wednesday)
100 easy drill before you get out.
Do an excellent job with your HW tonight, don't wait until Sunday to start it! Get excited for the meet (remember, warmup starts at 8 a.m., we swim at 8:25, so be on deck by 8:10 a.m.)! Have a great day!
Friday, May 6, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/choice kick by 25's
1:00 rest
6 x 50 @ 1:00 drill/swim dps in 4th best stroke, NO FREE
3 sets of:
(same stroke for both 75's & 100, NO FREE)
1 x 75 @ 1:20 drill/kick/drill by 25's in M-R-S
1 x 75 @ 1:20 swim build/kick/swim dps by 25's in M-R-S
1 x 100 @ 1:45 swim/kick by 50's in M-R-S
3 x 50** swim @ :55
**in 1st set, swim free br 3 with moderate neg split
in 2nd set, swim free br 3/4th best stroke by 25's
in 3rd set, swim free br 3/M-R-S by 25's
No rest between sets, check HR after 3rd set, then continue right into...
1 x 300 choice- can be pull with choice equipment, can be easy kick on back (NO BOARDS), can be swim back, can be swim free br 3/5/3/7/3/9 by 50's, can be drill/swim/kick by 50's
1:00 rest, check HR
With fins, finish up with...
20 x 25 @ :45
#1-18 are as follows:
1&2- jungle sprint with FAST underwater dolphin kick off the wall!
3- swim build to FAST
After #18...
#19 is all drill
#20 is all out FAST
200 drill = 3500 scy
Do an excellent job with your HW tonight- don't wait until after the meet to start it! Remember, open warmup tomorrow, see everybody at about 12:15 p.m. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/choice kick by 25's
1:00 rest
6 x 50 @ 1:00 drill/swim dps in 4th best stroke, NO FREE
3 sets of:
(same stroke for both 75's & 100, NO FREE)
1 x 75 @ 1:20 drill/kick/drill by 25's in M-R-S
1 x 75 @ 1:20 swim build/kick/swim dps by 25's in M-R-S
1 x 100 @ 1:45 swim/kick by 50's in M-R-S
3 x 50** swim @ :55
**in 1st set, swim free br 3 with moderate neg split
in 2nd set, swim free br 3/4th best stroke by 25's
in 3rd set, swim free br 3/M-R-S by 25's
No rest between sets, check HR after 3rd set, then continue right into...
1 x 300 choice- can be pull with choice equipment, can be easy kick on back (NO BOARDS), can be swim back, can be swim free br 3/5/3/7/3/9 by 50's, can be drill/swim/kick by 50's
1:00 rest, check HR
With fins, finish up with...
20 x 25 @ :45
#1-18 are as follows:
1&2- jungle sprint with FAST underwater dolphin kick off the wall!
3- swim build to FAST
After #18...
#19 is all drill
#20 is all out FAST
200 drill = 3500 scy
Do an excellent job with your HW tonight- don't wait until after the meet to start it! Remember, open warmup tomorrow, see everybody at about 12:15 p.m. Have a great day!
Thursday, May 5, 2011
SMAC- Silver
After the usual 300/200 warmup...
Work on breaststroke pullouts from mid-pool
FAST vertical dolphin kick at mid-pool while you're waiting for your turn to go
1:00 rest, get boards
Talk about importance of kicking (dolphin kicking in particular)
4 sets of:
1 x 50 kick negative split free with boards @ 1:20
1 x 50 swim negative split free br 3 @ :55
2 x 25 @ 1:00 kick FAST on back with at least 5 FAST & SMALL underwater dolphin kicks off of each wall!
1:00 minute of vertical breaststroke kick at the wall between each set- concentrate on squeezing feet together at the end of each kick
1:00 rest after vertical kicking in 4th set, check HR
BUCKET OF BALLS
Do an excellent job on your HW tonight, get excited for the meet this weekend! REMEMBER TO GIVE YOUR PARENTS THE HANDOUT WITH THE UPDATED WARMUP TIMES. Have a great day!
SMAC- Silver
After the usual 300/200 warmup...
Work on breaststroke pullouts from mid-pool
FAST vertical dolphin kick at mid-pool while you're waiting for your turn to go
1:00 rest, get boards
Talk about importance of kicking (dolphin kicking in particular)
4 sets of:
1 x 50 kick negative split free with boards @ 1:20
1 x 50 swim negative split free br 3 @ :55
2 x 25 @ 1:00 kick FAST on back with at least 5 FAST & SMALL underwater dolphin kicks off of each wall!
1:00 minute of vertical breaststroke kick at the wall between each set- concentrate on squeezing feet together at the end of each kick
1:00 rest after vertical kicking in 4th set, check HR
BUCKET OF BALLS
Do an excellent job on your HW tonight, get excited for the meet this weekend! REMEMBER TO GIVE YOUR PARENTS THE HANDOUT WITH THE UPDATED WARMUP TIMES. Have a great day!
Thursday, May 5, 2011
Thursday, May 5, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
4 x 50 @ 1:00- swim free dps, fist free dps by 25's
4 x 50 choice drill in M-R-S, NO FREE @ 1:00
6 x 75 @ 1:10- odds swim free br 3 build kick to 85% on 3rd 25; evens- middle 25 swim M-R-S, NO FREE
6 x 75 kick on back: 1-3 @ 1:15, make interval, #4-6 @ 1:40, desc 1-3 to something juicy!
1:00 rest, check HR
One time through, breaststroke/fly go 150's on the 250's swim:
1 x 250 swim, get time @ 3:40
1 x 50 swim at 200 GP @ 1:10
1 x 250 swim, faster than #1, @ 3:40
3 x 50 swim at 200 GP @ 1:10
1 x 250 swim, faster than #2, @ 3:40
5 x 50 swim at 200 GP @ 1:10
1 x 50 drill @ 1:00
1 x 150 swim all out FAST for time
1:00 rest, get HR immediately & OML
6 sets of:
4 x 25 kick FAST on back with at least 5 underwater dolphin kicks off the wall @ :40
1 x 100 kick choice BIG negative split with boards @ 1:45
No rest between sets; 2nd set of 3, go 25's with boards & 100 on back
1:00 rest after 6th set, check HR
With fins, finish up with...
6 sets of:
3 x 25 @ :40 as follows:
1- swim build to FAST
2- jungle sprint
3- all out FAST
1 x 50 @ 1:00- 25 dolphin kick LUNGBUSTER, 25 swim - both all out FAST, target your best 50 Free scy time.
200 drill before you get out.
Do an excellent job with your HW tonight, get excited for the meet. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
4 x 50 @ 1:00- swim free dps, fist free dps by 25's
4 x 50 choice drill in M-R-S, NO FREE @ 1:00
6 x 75 @ 1:10- odds swim free br 3 build kick to 85% on 3rd 25; evens- middle 25 swim M-R-S, NO FREE
6 x 75 kick on back: 1-3 @ 1:15, make interval, #4-6 @ 1:40, desc 1-3 to something juicy!
1:00 rest, check HR
One time through, breaststroke/fly go 150's on the 250's swim:
1 x 250 swim, get time @ 3:40
1 x 50 swim at 200 GP @ 1:10
1 x 250 swim, faster than #1, @ 3:40
3 x 50 swim at 200 GP @ 1:10
1 x 250 swim, faster than #2, @ 3:40
5 x 50 swim at 200 GP @ 1:10
1 x 50 drill @ 1:00
1 x 150 swim all out FAST for time
1:00 rest, get HR immediately & OML
6 sets of:
4 x 25 kick FAST on back with at least 5 underwater dolphin kicks off the wall @ :40
1 x 100 kick choice BIG negative split with boards @ 1:45
No rest between sets; 2nd set of 3, go 25's with boards & 100 on back
1:00 rest after 6th set, check HR
With fins, finish up with...
6 sets of:
3 x 25 @ :40 as follows:
1- swim build to FAST
2- jungle sprint
3- all out FAST
1 x 50 @ 1:00- 25 dolphin kick LUNGBUSTER, 25 swim - both all out FAST, target your best 50 Free scy time.
200 drill before you get out.
Do an excellent job with your HW tonight, get excited for the meet. Have a great day!
Thursday, May 5, 2011
BH- written for scy
Concentrate on turns & breakouts- they will help you if they're good, hurt you if they're bad...
1 x 250 swim backstroke- good turns & breakouts throughout, get time
:20 rest
3 x 50 swim backstroke at 200 Goal Pace @ 1:10 (30.5 or better- to a foot touch), get HR after #3
1 x 250 swim backstroke as above- faster than 1st 250
:20 rest
5 x 50 swim backstroke at 200 GP @ 1:10, get HR after #5
1 x 250 swim backstroke as above- faster than 2nd 250
:20 rest
7 x 50 swim backstroke at 200 GP @ 1:10, get HR after #7
50 easy drill @ :30 rest, then...
1 x 150 swim backstroke all out FAST for time
1:00 rest, check HR immediately & OML
With fins, finish up with...
4 sets of:
3 x 25 @ :40 as follows:
1- swim build to FAST finish
2- jungle sprint with explosive breakout
3- all out swim FAST
1 x 50 @ 1:00- 25 dolphin kick LUNGBUSTER, 25 swim FAST- try to equal or better your scy 50 Free time (hint: this is supposed to be FAST!)
No rest between sets.
42:00 minutes
BH- written for scy
Concentrate on turns & breakouts- they will help you if they're good, hurt you if they're bad...
1 x 250 swim backstroke- good turns & breakouts throughout, get time
:20 rest
3 x 50 swim backstroke at 200 Goal Pace @ 1:10 (30.5 or better- to a foot touch), get HR after #3
1 x 250 swim backstroke as above- faster than 1st 250
:20 rest
5 x 50 swim backstroke at 200 GP @ 1:10, get HR after #5
1 x 250 swim backstroke as above- faster than 2nd 250
:20 rest
7 x 50 swim backstroke at 200 GP @ 1:10, get HR after #7
50 easy drill @ :30 rest, then...
1 x 150 swim backstroke all out FAST for time
1:00 rest, check HR immediately & OML
With fins, finish up with...
4 sets of:
3 x 25 @ :40 as follows:
1- swim build to FAST finish
2- jungle sprint with explosive breakout
3- all out swim FAST
1 x 50 @ 1:00- 25 dolphin kick LUNGBUSTER, 25 swim FAST- try to equal or better your scy 50 Free time (hint: this is supposed to be FAST!)
No rest between sets.
42:00 minutes
Thursday Morning, May 5, 2011
SMAC- Platinum & Gold
After two sets of the dryland circuit...
600/400 swim freestyle
:20 rest
4 x 50 drill/kick by 25's @ 1:00
4 x 50 jungle sprint/swim dps by 25's @ 1:00
6 x 100 @ 1:40- 50 swim neg split free br 3, 50 swim (build)/kick by 25's in M-R-S (NO FREE)
1:00 rest
SPEEDSET
Warmdown with 1 x 400 kick/drill by 50's
Do an excellent job in school today, get excited for the meet. Have a great day!
SMAC- Platinum & Gold
After two sets of the dryland circuit...
600/400 swim freestyle
:20 rest
4 x 50 drill/kick by 25's @ 1:00
4 x 50 jungle sprint/swim dps by 25's @ 1:00
6 x 100 @ 1:40- 50 swim neg split free br 3, 50 swim (build)/kick by 25's in M-R-S (NO FREE)
1:00 rest
SPEEDSET
Warmdown with 1 x 400 kick/drill by 50's
Do an excellent job in school today, get excited for the meet. Have a great day!
Wednesday, May 4, 2011
Wednesday, May 4, 2011
SMAC- Silver
After the usual 300/200 warmup...
With fins, 3 sets of:
4 x 25 @ 1:00- 1/2 swim FAST 1/2 drill- same stroke on all 4 x 25's
1 x 50 @ 1:30- kick FAST on back, at least 5 FAST underwater dolphin kicks off of each wall!
No rest between sets, check HR after 3rd set.
1:00 rest after 3rd set, take off fins & get boards.
With boards, 5 sets of:
2 x 25 kick 1/2 FAST 1/2 easy (easy part is always breaststroke, FAST part will change) @ 1:00
1 x 50 kick FAST (75 kick FAST in 2nd & 4th sets, 100 kick FAST in 3rd set, 50 kick FAST in 5th set)
:30 rest between sets, check HR after each set
Finish up with...
1 x 600 swim- alternate 100 free neg split and swim 100 IM, descend the 100's IM 1-3 to what you can- should be juicy on the end!
100 drill before you get out. Do an excellent job with your HW tonight, be sure to remind your parents that the warmup on both Sat & Sun is at 8:00 a.m. Have a great day!
SMAC- Silver
After the usual 300/200 warmup...
With fins, 3 sets of:
4 x 25 @ 1:00- 1/2 swim FAST 1/2 drill- same stroke on all 4 x 25's
1 x 50 @ 1:30- kick FAST on back, at least 5 FAST underwater dolphin kicks off of each wall!
No rest between sets, check HR after 3rd set.
1:00 rest after 3rd set, take off fins & get boards.
With boards, 5 sets of:
2 x 25 kick 1/2 FAST 1/2 easy (easy part is always breaststroke, FAST part will change) @ 1:00
1 x 50 kick FAST (75 kick FAST in 2nd & 4th sets, 100 kick FAST in 3rd set, 50 kick FAST in 5th set)
:30 rest between sets, check HR after each set
Finish up with...
1 x 600 swim- alternate 100 free neg split and swim 100 IM, descend the 100's IM 1-3 to what you can- should be juicy on the end!
100 drill before you get out. Do an excellent job with your HW tonight, be sure to remind your parents that the warmup on both Sat & Sun is at 8:00 a.m. Have a great day!
Wednesday, May 4, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/different drill by 50's
1:00 rest
12 x 25 @ :40 as follows:
odds- choice kick on back, with at least 5 FAST underwater dolphin kicks off of each wall
evens- choice drill, NO FREE on last 4 even 25's
16 x 50 @ :55 as follows:
1&2- swim free br 3 with good dist per stroke
3- swim free/NO FREE by 25's
4- swim/kick by 25's choice
:30 rest, check HR & continue right into...
1 x 900 as follows:
50 catchup free drill
50 choice backstroke drill
50 2 kicks 1 pull breaststroke drill
150 swim/kick by 25's choice
3 times through; check HR when finished
1:00 rest
From mid-pool:
IM turns- everybody goes 6 each of: fly-back, back-breast, breast-free
1:00 rest
3 sets of:
2 x 75 swim free br 3/5/3 by 25's @ 1:10
1 x 75 @ 1:20- 50 swim choice, 25 swim NO FREE
1 x 75 @ 1:20- 50 swim choice, 25 kick on back
1 x 100 @ 1:40 swim backstroke- 5 underwater dolphin kicks off of every wall!
No rest between sets; check HR after 3rd set
If there is time...
Work on starts
Do an excellent job on your HW tonight, get excited for the meet this weekend. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/different drill by 50's
1:00 rest
12 x 25 @ :40 as follows:
odds- choice kick on back, with at least 5 FAST underwater dolphin kicks off of each wall
evens- choice drill, NO FREE on last 4 even 25's
16 x 50 @ :55 as follows:
1&2- swim free br 3 with good dist per stroke
3- swim free/NO FREE by 25's
4- swim/kick by 25's choice
:30 rest, check HR & continue right into...
1 x 900 as follows:
50 catchup free drill
50 choice backstroke drill
50 2 kicks 1 pull breaststroke drill
150 swim/kick by 25's choice
3 times through; check HR when finished
1:00 rest
From mid-pool:
IM turns- everybody goes 6 each of: fly-back, back-breast, breast-free
1:00 rest
3 sets of:
2 x 75 swim free br 3/5/3 by 25's @ 1:10
1 x 75 @ 1:20- 50 swim choice, 25 swim NO FREE
1 x 75 @ 1:20- 50 swim choice, 25 kick on back
1 x 100 @ 1:40 swim backstroke- 5 underwater dolphin kicks off of every wall!
No rest between sets; check HR after 3rd set
If there is time...
Work on starts
Do an excellent job on your HW tonight, get excited for the meet this weekend. Have a great day!
Tuesday, May 3, 2011
SMAC- Silver
After the usual 300/200 warmup...
Talk about IM turns:
- fly to back & breast to free (similar)
- back to breast
Quick demonstration on deck & in water, then from mid-pool, everybody does 6 of each
1:00 rest
Breaststroke drilling- 4 x 25's at a time for each drill; then...
4 sets of:
4 x 25 kick FAST on back @ 1:00- 5 underwater dolphin kicks off of each wall
1 x 100 swim BIG negative split freestyle br 3 @ 1:45
3 x 50 swim breaststroke descend 1-3 to something juicy @ 2:00
No rest between sets; check HR after each set
100 drill before you get out,
Do an excellent job on your HW tonight, get excited for the meet. Be sure to give your parents the handout on the warmup times for this weekend! Have a great day!
SMAC- Silver
After the usual 300/200 warmup...
Talk about IM turns:
- fly to back & breast to free (similar)
- back to breast
Quick demonstration on deck & in water, then from mid-pool, everybody does 6 of each
1:00 rest
Breaststroke drilling- 4 x 25's at a time for each drill; then...
4 sets of:
4 x 25 kick FAST on back @ 1:00- 5 underwater dolphin kicks off of each wall
1 x 100 swim BIG negative split freestyle br 3 @ 1:45
3 x 50 swim breaststroke descend 1-3 to something juicy @ 2:00
No rest between sets; check HR after each set
100 drill before you get out,
Do an excellent job on your HW tonight, get excited for the meet. Be sure to give your parents the handout on the warmup times for this weekend! Have a great day!
Tuesday, May 3, 2011
Tuesday, May 3, 2011
BH- written for scy
3 sets of:
6 x 75 @ 1:10 as follows...
1-3 swim/kick/swim by 25's; go 1 x 75 fly, then 2nd 75 back, 3rd breast (with free or dolphin kick if necessary; if you'd prefer, go all 3 x 75's fly in 1st set; all 3 x 75 back in 2nd set, and all 3 x 75's breast in 3rd set.
4-6 kick choice, make the interval
No rest between sets, check HR after 3rd set (#18)
:30 rest, then...
9 x 175 in 3 sets of 3:
1&2 @ 2:15- 100 neg split free br 3, 75 IM swim (NO FREE)
3- @ 2:30- swim back 100 strong, last 75 build; get time & descend 1-3 to what you can
No rest between sets of 3, check HR after #9
About 43 minutes
BH- written for scy
3 sets of:
6 x 75 @ 1:10 as follows...
1-3 swim/kick/swim by 25's; go 1 x 75 fly, then 2nd 75 back, 3rd breast (with free or dolphin kick if necessary; if you'd prefer, go all 3 x 75's fly in 1st set; all 3 x 75 back in 2nd set, and all 3 x 75's breast in 3rd set.
4-6 kick choice, make the interval
No rest between sets, check HR after 3rd set (#18)
:30 rest, then...
9 x 175 in 3 sets of 3:
1&2 @ 2:15- 100 neg split free br 3, 75 IM swim (NO FREE)
3- @ 2:30- swim back 100 strong, last 75 build; get time & descend 1-3 to what you can
No rest between sets of 3, check HR after #9
About 43 minutes
Tuesday, May 3, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/swim/drill, by 25's
1:00 rest
4 x 50 @ 1:00 swim free br 3/fist free drill br 3- same stroke count on both 25's
6 x 75 @ 1:20 drill/swim/kick by 25's in M-R-S
1:00 rest, check HR
4 sets of:
1 x 100 @ 1:45 swim/kick by 50's
1 x 100 swim back/breast by 50's @ 1:45
1 x 125 swim free br 3 @ 1:45
1 x 150 swim free br 3 @ 1:45- you'll have to hustle here, but you can make this
No rest between sets, check HR immediately after 4th set & OML
1:00 rest
3 sets of:
1 x 150 kick on back, descend the 3 x 50's to all out FAST @ 3:00
3 x 50 kick negative split on back @ :50
2 x 100 kick @ 1:50 descend 1-2 to what you can
1 x 200 @ 2:45 swim choice, except 3rd 50 is kick with boards- same swim & kick throughout, descend 1-3 to something all out smoking FAST
No rest between sets
1:00 rest after 3rd set, check HR, then...
1 x 400 kick FAST for time on back, check HR again
Finish up with 2 sets of...
6 x 50 @ :50 as follows:
-2 x 50 pull free br 3/7 by 25's
-1 x 50 swim back/breast by 25's
Then...
1 x 300 pull free w/snorkel- roll hips evenly, finish each stroke completely; br 3/5/7/9 by 75's if no snorkel
Just :20 rest after the 300, then go back to the 6 x 50's...
200 drill before you get out. Do an excellent job with your HW tonight, get excited for the meet. Don't forget to give your parents the handout on the meet warmup times. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/swim/drill, by 25's
1:00 rest
4 x 50 @ 1:00 swim free br 3/fist free drill br 3- same stroke count on both 25's
6 x 75 @ 1:20 drill/swim/kick by 25's in M-R-S
1:00 rest, check HR
4 sets of:
1 x 100 @ 1:45 swim/kick by 50's
1 x 100 swim back/breast by 50's @ 1:45
1 x 125 swim free br 3 @ 1:45
1 x 150 swim free br 3 @ 1:45- you'll have to hustle here, but you can make this
No rest between sets, check HR immediately after 4th set & OML
1:00 rest
3 sets of:
1 x 150 kick on back, descend the 3 x 50's to all out FAST @ 3:00
3 x 50 kick negative split on back @ :50
2 x 100 kick @ 1:50 descend 1-2 to what you can
1 x 200 @ 2:45 swim choice, except 3rd 50 is kick with boards- same swim & kick throughout, descend 1-3 to something all out smoking FAST
No rest between sets
1:00 rest after 3rd set, check HR, then...
1 x 400 kick FAST for time on back, check HR again
Finish up with 2 sets of...
6 x 50 @ :50 as follows:
-2 x 50 pull free br 3/7 by 25's
-1 x 50 swim back/breast by 25's
Then...
1 x 300 pull free w/snorkel- roll hips evenly, finish each stroke completely; br 3/5/7/9 by 75's if no snorkel
Just :20 rest after the 300, then go back to the 6 x 50's...
200 drill before you get out. Do an excellent job with your HW tonight, get excited for the meet. Don't forget to give your parents the handout on the meet warmup times. Have a great day!
Monday, May 2, 2011
SMAC- Silver
After the usual 300/200 warmup, get fins...
With fins:
16 x 25 @ 1:00 as follows:
3- drill (I'll give you the drill for each set)
1- dolphin kick LUNGBUSTER!
1:00 rest, take off fins
Talk a little bit about breaststroke head position (maybe some demonstrations by your teammates), then...
4 sets of:
4 x 25 kick FAST on back @ 1:00- at least 5 FAST dolphin kick underwater
1 x 100 swim BIG negative split freestyle @ 1:45
3 x 25 swim FAST breaststroke @ 1:00
Check HR after each set
After 4th set...
Work on starts until the end
Do an excellent job on your HW tonight, get excited for the meet. Have a great day!
SMAC- Silver
After the usual 300/200 warmup, get fins...
With fins:
16 x 25 @ 1:00 as follows:
3- drill (I'll give you the drill for each set)
1- dolphin kick LUNGBUSTER!
1:00 rest, take off fins
Talk a little bit about breaststroke head position (maybe some demonstrations by your teammates), then...
4 sets of:
4 x 25 kick FAST on back @ 1:00- at least 5 FAST dolphin kick underwater
1 x 100 swim BIG negative split freestyle @ 1:45
3 x 25 swim FAST breaststroke @ 1:00
Check HR after each set
After 4th set...
Work on starts until the end
Do an excellent job on your HW tonight, get excited for the meet. Have a great day!
Monday, May 2, 2011
Monday, May 2, 2011
SMAC- written for Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/breast pull with free kick, by 25's
1:00 rest
6 x 100 @ 1:50 as follows...
50- ra2 la2 free drill
50 choice drill breaststroke (on odd 100's), or 1/2 ra 1/2 la backstroke (on even 100's)
8 x 50 swim as follows:
2- IM order by 25's @ :50 (or :55)
2- swim free br 3 @ :45 (or :50)
1:00 rest, check HR
One time through, we'll adjust the intervals as necessary:
(Jenna, Jake, Tommy & Jacob together)
1 x 450 as follows:
150 drill/swim fly by 25's- build the 25's swim to FAST
150 swim back/breast by 25's- descend the 3 x 50's to what you can, target :38 or better on 3rd 50
150 kick- 3 x 50 kick FAST @ :10 rest- 50 fly, 50 breast (if you can), 50 free, can be with board
After last 50 kick, check HR for :06, then...
1 x 300 swim free br 3 @ 3:50 with STRONG negative split- good turns & breakouts throughout, get time
1 x 450 as follows:
150 fly- as above
150 back/breast- 75 back, 75 breast- hustle on all turns & breakouts
150 kick- 6 x 25 on back kick FAST @ :10 rest, target :18 or better for each 25
After last 25 kick, check HR for :06, then...
1 x 300 swim backstroke @ 3:50- steady tempo, great turns & breakouts throughout, get time
1 x 450 as follows:
150 fly- 25 drill, 50 swim negative split
150 back/breast- choice: 3 x 50's back/breast by 25's or 75 of each- swim at 85% effort or better
:10 rest
150 kick for time- can you be FASTER than 1:55? 1:50?
After 150 kick, check HR for :06, then...
1 x 300 swim IM FAST for time- 3 x 100 IM's, can you break 3:35? 3:30? (This should be FASTER than what you went on the 300 free & back)
1:00 rest, check HR
With fins, finish up with...
18 x 25 @ :40 as follows:
1- jungle sprint
2- swim all out FAST
3- dolphin kick LUNGBUSTER!
*odd sets of 3 are fly
200 drill before you get out. Do an excellent job with your HW tonight, get excited for the meet. Have a great day!
SMAC- written for Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/breast pull with free kick, by 25's
1:00 rest
6 x 100 @ 1:50 as follows...
50- ra2 la2 free drill
50 choice drill breaststroke (on odd 100's), or 1/2 ra 1/2 la backstroke (on even 100's)
8 x 50 swim as follows:
2- IM order by 25's @ :50 (or :55)
2- swim free br 3 @ :45 (or :50)
1:00 rest, check HR
One time through, we'll adjust the intervals as necessary:
(Jenna, Jake, Tommy & Jacob together)
1 x 450 as follows:
150 drill/swim fly by 25's- build the 25's swim to FAST
150 swim back/breast by 25's- descend the 3 x 50's to what you can, target :38 or better on 3rd 50
150 kick- 3 x 50 kick FAST @ :10 rest- 50 fly, 50 breast (if you can), 50 free, can be with board
After last 50 kick, check HR for :06, then...
1 x 300 swim free br 3 @ 3:50 with STRONG negative split- good turns & breakouts throughout, get time
1 x 450 as follows:
150 fly- as above
150 back/breast- 75 back, 75 breast- hustle on all turns & breakouts
150 kick- 6 x 25 on back kick FAST @ :10 rest, target :18 or better for each 25
After last 25 kick, check HR for :06, then...
1 x 300 swim backstroke @ 3:50- steady tempo, great turns & breakouts throughout, get time
1 x 450 as follows:
150 fly- 25 drill, 50 swim negative split
150 back/breast- choice: 3 x 50's back/breast by 25's or 75 of each- swim at 85% effort or better
:10 rest
150 kick for time- can you be FASTER than 1:55? 1:50?
After 150 kick, check HR for :06, then...
1 x 300 swim IM FAST for time- 3 x 100 IM's, can you break 3:35? 3:30? (This should be FASTER than what you went on the 300 free & back)
1:00 rest, check HR
With fins, finish up with...
18 x 25 @ :40 as follows:
1- jungle sprint
2- swim all out FAST
3- dolphin kick LUNGBUSTER!
*odd sets of 3 are fly
200 drill before you get out. Do an excellent job with your HW tonight, get excited for the meet. Have a great day!
Monday, May 2, 2011
BH- written for scy
1 x 450 as follows:
150 drill/swim fly by 25's- build the 25's swim to FAST
150 swim back/breast by 25's- descend the 3 x 50's to what you can, target :37 or better on 3rd 50
150 kick- 3 x 50 kick FAST @ :10 rest- 50 fly, 50 breast (if you can), 50 free, can be with board
After last 50 kick, check HR for :06, then...
1 x 300 swim free br 3 @ 3:40 with STRONG negative split- good turns & breakouts throughout, get time
1 x 450 as follows:
150 fly- as above
150 back/breast- 75 back, 75 breast- hustle on all turns & breakouts
150 kick- 6 x 25 on back kick FAST @ :10 rest, target :18 or better for each 25
After last 25 kick, check HR for :06, then...
1 x 300 swim backstroke @ 3:40- steady tempo, great turns & breakouts throughout, get time
1 x 450 as follows:
150 fly- 25 drill, 50 swim negative split
150 back/breast- choice: 3 x 50's back/breast by 25's or 75 of each- swim at 85% effort or better
:10 rest
150 kick for time- can you be FASTER than 1:55? 1:50?
After 150 kick, check HR for :06, then...
1 x 300 swim IM FAST for time- 3 x 100 IM's, can you break 3:35? 3:30? (This should be FASTER than what you went on the 300 free & back)
Check HR, put fins on...
With fins, go as many 25's as possible as follows:
1- swim fly build @ :35
2- swim fly FAST
:10 rest
3- dolphin kick LUNGBUSTER
:10 rest before repeating with #1 (build fly)
BH- written for scy
1 x 450 as follows:
150 drill/swim fly by 25's- build the 25's swim to FAST
150 swim back/breast by 25's- descend the 3 x 50's to what you can, target :37 or better on 3rd 50
150 kick- 3 x 50 kick FAST @ :10 rest- 50 fly, 50 breast (if you can), 50 free, can be with board
After last 50 kick, check HR for :06, then...
1 x 300 swim free br 3 @ 3:40 with STRONG negative split- good turns & breakouts throughout, get time
1 x 450 as follows:
150 fly- as above
150 back/breast- 75 back, 75 breast- hustle on all turns & breakouts
150 kick- 6 x 25 on back kick FAST @ :10 rest, target :18 or better for each 25
After last 25 kick, check HR for :06, then...
1 x 300 swim backstroke @ 3:40- steady tempo, great turns & breakouts throughout, get time
1 x 450 as follows:
150 fly- 25 drill, 50 swim negative split
150 back/breast- choice: 3 x 50's back/breast by 25's or 75 of each- swim at 85% effort or better
:10 rest
150 kick for time- can you be FASTER than 1:55? 1:50?
After 150 kick, check HR for :06, then...
1 x 300 swim IM FAST for time- 3 x 100 IM's, can you break 3:35? 3:30? (This should be FASTER than what you went on the 300 free & back)
Check HR, put fins on...
With fins, go as many 25's as possible as follows:
1- swim fly build @ :35
2- swim fly FAST
:10 rest
3- dolphin kick LUNGBUSTER
:10 rest before repeating with #1 (build fly)
Monday Morning, May 2, 2011
SMAC- Platinum & Gold
After dryland circuit (two times through)...
600/400, then...
8 x 50 @ :10 rest
2- kick/drill by 25's
2- drill/swim dps by 25's
Tennis ball sprints- "sidewinders" (across the width of the pool, 15 meters, not across the length of the pool, 25 yards)
Finish up with...
6 x 250 swim free @ :20 rest, desc 1-3/4-6 to what you can, with FAST vertical dolphin kicking at the wall in between 250's
100 drill before you get out.
Do an excellent job in school today, get excited for the meet this weekend. Have a great day!
SMAC- Platinum & Gold
After dryland circuit (two times through)...
600/400, then...
8 x 50 @ :10 rest
2- kick/drill by 25's
2- drill/swim dps by 25's
Tennis ball sprints- "sidewinders" (across the width of the pool, 15 meters, not across the length of the pool, 25 yards)
Finish up with...
6 x 250 swim free @ :20 rest, desc 1-3/4-6 to what you can, with FAST vertical dolphin kicking at the wall in between 250's
100 drill before you get out.
Do an excellent job in school today, get excited for the meet this weekend. Have a great day!
Sunday, May 1, 2011
Sunday, May 1, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/fly kick on side, by 25's
1:00 rest
3 sets of:
2 x 75 drill/swim/drill by 25's @ 1:20 breaststroke- I'll give you the drills from set to set
2 x 50 swim breaststroke neg split @ :50 (@ 1:00 in 2nd set desc 1-2; @ 1:10 in 3rd set, desc 1-2)
Check HR after 3rd set, then...
4 x 125 as follows:
1 x 75 swim back/breast/free by 25's @ 1:10
1 x 50 swim negative split free br 3 @ :40
No rest between sets, check HR after 4th set.
1:00 rest
9 sets of:
4 x 50 kick on back @ :55 with FAST underwater dolphin kick to the breakout
1 x 100 kick choice with boards @ 1:40- strong negative split here
1 x 100 @ 1:40 swim back/breast by 50's, descend 1-3 to something juicy (swim/kick desc 1-3 in sets 4-6; swim IM desc 1-3 in sets 7-9, all @ 1:40
No rest between sets, check HR after 3rd, 6th & 9th sets
With fins:
Fly set from last Monday.
200 easy drill before you get out. Do an excellent job on your HW tonight, be 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/drill/swim/fly kick on side, by 25's
1:00 rest
3 sets of:
2 x 75 drill/swim/drill by 25's @ 1:20 breaststroke- I'll give you the drills from set to set
2 x 50 swim breaststroke neg split @ :50 (@ 1:00 in 2nd set desc 1-2; @ 1:10 in 3rd set, desc 1-2)
Check HR after 3rd set, then...
4 x 125 as follows:
1 x 75 swim back/breast/free by 25's @ 1:10
1 x 50 swim negative split free br 3 @ :40
No rest between sets, check HR after 4th set.
1:00 rest
9 sets of:
4 x 50 kick on back @ :55 with FAST underwater dolphin kick to the breakout
1 x 100 kick choice with boards @ 1:40- strong negative split here
1 x 100 @ 1:40 swim back/breast by 50's, descend 1-3 to something juicy (swim/kick desc 1-3 in sets 4-6; swim IM desc 1-3 in sets 7-9, all @ 1:40
No rest between sets, check HR after 3rd, 6th & 9th sets
With fins:
Fly set from last Monday.
200 easy drill before you get out. Do an excellent job on your HW tonight, be sure you're ready for the week ahead. Have a great day!
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