Thursday, June 30, 2011
SMAC- Platinum & Gold
Written for LCM
600/400 swim freestyle (Jenna- go 25 swim/25 drill, 50 kick)
400 reverse IM- each 100 is drill/swim/drill/kick by 25's (Jenna- NO FLY)
1:00 rest
3 sets of:
2 x 150 @ 3:00- 50 free drill (mix it up by set), 50 swim free, 50 drill NO FREE
4 x 50 @ :55 swim free br 3 (swim/kick free in 2nd set; swim/kick NO FREE in 3rd set)
1 x 200 pull free br 3 @ 3:15 (br 3/5 by 50's in 2nd set; br 3/5/3/7 by 50's in 3rd set)
No rest between sets, check HR after 3rd set
9 x 100 @ 2:10 desc 1-3 as follows:
1-3 kick on back
4-6 kick w/board
7-9 swim/kick choice by 50's
Get time & check HR after each FAST 100
1:00 rest after #9
I'm thinking of a number between 12 & 18....
With fins, finish up with 16 x 50 from mid-pool @ 1:00
odds- swim build to FAST/kick FAST- 5 FAST underwater dolphin kicks
evens- kick FAST/LUNGBUSTER!
200 easy drill before you get out. Be sure to bring in your final report card so I can see how you finished up up school. Have a great day!
Thursday, June 30, 2011
Wednesday, June 29, 2011
SMAC- Silver
After the usual 300/200 warmup...
16 x 50 @ 1:20 as follows:
2- drill/kick by 25's, free- 5 FAST underwater dolphin kicks off of each wall
2- drill/swim by 25's NO FREE- change stroke for each round
1:00 rest
1 x 1000 as follows:
100 swim IM
50 kick FAST on back (choice) with 5 FAST underwater dolphin kicks off of each wall
100 swim STRONG negative split free br 3
1:00 rest, check HR
With fins, finish up with...
16 x 50 @ 1:20 as follows:
swim 1-3, descending to all out FAST
#4- kick FAST free on back- 5 FAST underwater dolphin kicks off of each wall!
200 easy drill after #16 = 3300 scy.
Remember to tell your parents about the change in workout time for Monday, July 4th (8-9:30 a.m.) Also, bring in your final report card so I can see how you finished up in school. Have a great day!
SMAC- Silver
After the usual 300/200 warmup...
16 x 50 @ 1:20 as follows:
2- drill/kick by 25's, free- 5 FAST underwater dolphin kicks off of each wall
2- drill/swim by 25's NO FREE- change stroke for each round
1:00 rest
1 x 1000 as follows:
100 swim IM
50 kick FAST on back (choice) with 5 FAST underwater dolphin kicks off of each wall
100 swim STRONG negative split free br 3
1:00 rest, check HR
With fins, finish up with...
16 x 50 @ 1:20 as follows:
swim 1-3, descending to all out FAST
#4- kick FAST free on back- 5 FAST underwater dolphin kicks off of each wall!
200 easy drill after #16 = 3300 scy.
Remember to tell your parents about the change in workout time for Monday, July 4th (8-9:30 a.m.) Also, bring in your final report card so I can see how you finished up in school. Have a great day!
Wednesday, June 29, 2011
Wednesday morning, June 29, 2011
SMAC- Platinum & Gold
Written for LCM
600/400 swim freestyle (Jenna- 25 swim/25 drill, 50 kick)
400 reverse IM- each 100 is drill/swim/kick/drill, by 25's (Jenna- NO FLY)
1:00 rest
3 x 300 as follows:
2 x 50 choice drill @ 1:10 (free in 1st set, choice in 2nd set, M-R-S in 3rd set)
1 x 200 @ 3:45- 100 swim free br 3 (3/5 by 50's in 3rd set), 100 drill/kick by 50's- same stroke as 2 x 50's
No rest between sets, check HR after 3rd set
1:00 rest
4 sets of:
4 x 50 swim free br 3 @ :55** (#3 in each set is always kick @ 1:05; 5 FAST underwater dolphin kicks off the wall!)
1 x 100 swim free br 3 with STRONG negative split @ 1:35
1 x 100 FAST swim/kick choice by 50's @ 1:35
1 x 100 in M-R-S, each 50 is swim/drill by 25's @ 1:45
4 x 50 swim in M-R-S @ 1:20- desc 1-3 to FAST, #4 is drill- check HR after #3, then push off for #4
:30 extra rest between sets.
** 2nd set- 50's free @ :50; 4th set- 50 free @ :45
After 4th set...
1 x 900-
200 swim negative split backstroke with 5 FAST underwater dolphin kicks off of each wall!
100 kick easy/FAST by 50's with boards
1:00 rest, check HR
Drink plenty of water today and be sure to wear your sunscreen! Remember to bring in your final report card so I can see how you finished up in school. Have a great day!
SMAC- Platinum & Gold
Written for LCM
600/400 swim freestyle (Jenna- 25 swim/25 drill, 50 kick)
400 reverse IM- each 100 is drill/swim/kick/drill, by 25's (Jenna- NO FLY)
1:00 rest
3 x 300 as follows:
2 x 50 choice drill @ 1:10 (free in 1st set, choice in 2nd set, M-R-S in 3rd set)
1 x 200 @ 3:45- 100 swim free br 3 (3/5 by 50's in 3rd set), 100 drill/kick by 50's- same stroke as 2 x 50's
No rest between sets, check HR after 3rd set
1:00 rest
4 sets of:
4 x 50 swim free br 3 @ :55** (#3 in each set is always kick @ 1:05; 5 FAST underwater dolphin kicks off the wall!)
1 x 100 swim free br 3 with STRONG negative split @ 1:35
1 x 100 FAST swim/kick choice by 50's @ 1:35
1 x 100 in M-R-S, each 50 is swim/drill by 25's @ 1:45
4 x 50 swim in M-R-S @ 1:20- desc 1-3 to FAST, #4 is drill- check HR after #3, then push off for #4
:30 extra rest between sets.
** 2nd set- 50's free @ :50; 4th set- 50 free @ :45
After 4th set...
1 x 900-
200 swim negative split backstroke with 5 FAST underwater dolphin kicks off of each wall!
100 kick easy/FAST by 50's with boards
1:00 rest, check HR
Drink plenty of water today and be sure to wear your sunscreen! Remember to bring in your final report card so I can see how you finished up in school. Have a great day!
Tuesday, June 28, 2011
Tuesday Morning, June 28, 2011
SMAC- Platinum & Gold
600/400 swim freestyle (Jenna- go 25 swim/25 drill, 50 kick)
400 reverse IM- each 100 is drill/swim/drill/kick by 25's (Jenna- NO FLY)
1:00 rest
4 sets of:
1 x 50 drill/swim by 25's @ 1:10 (free on 1st 2 sets, NO FREE on last 2 sets)
1 x 50 kick/swim by 25's @ 1:10- build kick to FAST by 25m, then swim; 5 FAST underwater dolphin kicks off of each wall!
1 x 100 @ 1:45 swim swim free br 3- build kick into turn & work the breakout back to mid-pool
No rest between sets; check HR after 4th set.
9 x 200 as follows:
1&2 are pull free br 3/5/3/7 by 50's; @ 3:30
#3- kick negative split on back @ 4:00, 5 FAST underwater dolphin kicks off of each wall & desc 1-3 to something juicy!
1:00 rest after #9, check HR immediately & OML
With fins, from mid-pool:
16 x 50 @ 1:15
(continuous FAST vertical dolphin kick between 50's...)
odd 50's- 25 swim build to FAST turn & breakout, then drill back to mid-pool
evens- swim build to FAST, then FAST dolphin kick LUNGBUSTER back to mid-pool.
200 easy drill before you get out.
Remember to bring in your final report card so I can see how you finished up in school. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle (Jenna- go 25 swim/25 drill, 50 kick)
400 reverse IM- each 100 is drill/swim/drill/kick by 25's (Jenna- NO FLY)
1:00 rest
4 sets of:
1 x 50 drill/swim by 25's @ 1:10 (free on 1st 2 sets, NO FREE on last 2 sets)
1 x 50 kick/swim by 25's @ 1:10- build kick to FAST by 25m, then swim; 5 FAST underwater dolphin kicks off of each wall!
1 x 100 @ 1:45 swim swim free br 3- build kick into turn & work the breakout back to mid-pool
No rest between sets; check HR after 4th set.
9 x 200 as follows:
1&2 are pull free br 3/5/3/7 by 50's; @ 3:30
#3- kick negative split on back @ 4:00, 5 FAST underwater dolphin kicks off of each wall & desc 1-3 to something juicy!
1:00 rest after #9, check HR immediately & OML
With fins, from mid-pool:
16 x 50 @ 1:15
(continuous FAST vertical dolphin kick between 50's...)
odd 50's- 25 swim build to FAST turn & breakout, then drill back to mid-pool
evens- swim build to FAST, then FAST dolphin kick LUNGBUSTER back to mid-pool.
200 easy drill before you get out.
Remember to bring in your final report card so I can see how you finished up in school. Have a great day!
Monday, June 27, 2011
Monday Morning, June 27, 2011
SMAC- Platinum & Gold
600/400 swim freestyle (Jenna- go 25 swim/25 drill/50 kick)
400 reverse IM- each 100 is drill/kick/drill/2 kicks 1 pull breaststroke, by 25's (Jenna- NO FLY)
1:00 rest
8 x 50 @ 1:00 drill/swim choice by 25's
2- free
2- NO FREE
2 sets of (free in 1st set, choice NO FREE in 2nd set):
1 x 100 swim choice (br 3/5 by 50's for free) @ 1:35
1 x 100 kick choice @ 1:45
1 x 100 pull free (br 3/5 by 50's throughout) @ 1:35
1 x 200 swim @ 3:10 (br 3/5 by 50's for free)
1 x 200 kick @ 3:30
1 x 200 pull free br 3/5 by 50's @ 3:10
1 x 300 @ 5:00 - 100 swim IM, 50 kick w/boards (except Jenna), descend the 150's 1-2
No rest between sets, check HR after 2nd set)
After 2nd set...
4 sets of:
3 x 50 kick choice @ :55- 5 FAST underwater dolphin kicks off of each wall!
2 x 75 @ 1:20- kick/swim/kick by 25's in 4th best stroke
No rest between sets, check HR after 4th set.
With fins, finish up with 6 sets of...
1 x 50 @ 1:00- fly pull with free kick/choice drill by 25's
1 x 25 breast pull w/free kick @ :35
1 x 25 choice jungle sprint @ :35
1 x 50 @ :50 (@ :40 in even rounds)- 25 FAST dolphin kick LUNGBUSTER! 25 kick FAST on back
No rest between sets, check HR after 6th set
200 easy drill before you get out. SCY tonight at 4 p.m., then LCM tomorrow morning. Remember to bring in your final repaort card so I can see how you finished up at school. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle (Jenna- go 25 swim/25 drill/50 kick)
400 reverse IM- each 100 is drill/kick/drill/2 kicks 1 pull breaststroke, by 25's (Jenna- NO FLY)
1:00 rest
8 x 50 @ 1:00 drill/swim choice by 25's
2- free
2- NO FREE
2 sets of (free in 1st set, choice NO FREE in 2nd set):
1 x 100 swim choice (br 3/5 by 50's for free) @ 1:35
1 x 100 kick choice @ 1:45
1 x 100 pull free (br 3/5 by 50's throughout) @ 1:35
1 x 200 swim @ 3:10 (br 3/5 by 50's for free)
1 x 200 kick @ 3:30
1 x 200 pull free br 3/5 by 50's @ 3:10
1 x 300 @ 5:00 - 100 swim IM, 50 kick w/boards (except Jenna), descend the 150's 1-2
No rest between sets, check HR after 2nd set)
After 2nd set...
4 sets of:
3 x 50 kick choice @ :55- 5 FAST underwater dolphin kicks off of each wall!
2 x 75 @ 1:20- kick/swim/kick by 25's in 4th best stroke
No rest between sets, check HR after 4th set.
With fins, finish up with 6 sets of...
1 x 50 @ 1:00- fly pull with free kick/choice drill by 25's
1 x 25 breast pull w/free kick @ :35
1 x 25 choice jungle sprint @ :35
1 x 50 @ :50 (@ :40 in even rounds)- 25 FAST dolphin kick LUNGBUSTER! 25 kick FAST on back
No rest between sets, check HR after 6th set
200 easy drill before you get out. SCY tonight at 4 p.m., then LCM tomorrow morning. Remember to bring in your final repaort card so I can see how you finished up at school. Have a great day!
Friday, June 24, 2011
Thursday, June 23, 2011
SMAC- Silver
Welcome Emma & Krista!
After the usual 300/200 warmup...
6 x 25 FAST kick on back with 5 FAST underwater dolphin kicks off of each wall!
8 x 50 choice drill/kick by 25's @ 1:20 (odds) or swim neg split free br 3 @ :55 (evens)
1:00 rest, check HR
4 sets of:
4 x 25 kick FAST @ :45 (different kick each round)
1 x 100 IM swim @ 2:30- get time & descend 1-4 to FAST
1 x 50 kick FAST choice on back @ 1:30- 5 FAST underwater dolphin kicks off of each wall!
1 x 100 swim strong negative split free br 3 @ 1:45
1:00 rest after 1st & 3rd set, check HR
Finish up with...
1 x 450 as follows:
1 x 75 kick choice, 1 x 75 drill/swim/drill by 25's NO FREE
Enjoy your weekend off. Remember to bring in your final report card so i can see how you finished up in school. Have a great day!
SMAC- Silver
Welcome Emma & Krista!
After the usual 300/200 warmup...
6 x 25 FAST kick on back with 5 FAST underwater dolphin kicks off of each wall!
8 x 50 choice drill/kick by 25's @ 1:20 (odds) or swim neg split free br 3 @ :55 (evens)
1:00 rest, check HR
4 sets of:
4 x 25 kick FAST @ :45 (different kick each round)
1 x 100 IM swim @ 2:30- get time & descend 1-4 to FAST
1 x 50 kick FAST choice on back @ 1:30- 5 FAST underwater dolphin kicks off of each wall!
1 x 100 swim strong negative split free br 3 @ 1:45
1:00 rest after 1st & 3rd set, check HR
Finish up with...
1 x 450 as follows:
1 x 75 kick choice, 1 x 75 drill/swim/drill by 25's NO FREE
Enjoy your weekend off. Remember to bring in your final report card so i can see how you finished up in school. Have a great day!
Thursday, June 23, 2011
SMAC- Gold
400 swim freestyle
400 reverse IM drill- each 100 is drill/swim/drill/2 kicks 1 pull breaststroke, by 25's
1:00 rest
8 x 50 @ 1:00-
odds- catchup free drill
evens- breast pull w/free kick, fly kick on side, by 25's
6 x 150@ 2:40- 75 swim free br 3/5/3 by 25's, 75 kick choice, desc the 3 x 25's to FAST
1:00 rest, check HR
6 x 50 kick, desc 1-3/4-6 @ 1:10- keep track of fastest time
1:00 rest
Add up everybody's FASTEST 50 kick from above, then...
Kicking relay...
While everybody does vertical dolphin kick, one person at a time kicks a single FAST 50 & we'll add them together as we go. If the relay is FASTER than what everybody did on the 50's descend, workout is OVER!
If not...
9 x 100 kick 1 FAST 1 easy @ 2:00
200 easy drill before you get out.
Tomorrow morning at 8 a.m., short course. Remember to bring in your final report card so i can see how you finished up in school. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM drill- each 100 is drill/swim/drill/2 kicks 1 pull breaststroke, by 25's
1:00 rest
8 x 50 @ 1:00-
odds- catchup free drill
evens- breast pull w/free kick, fly kick on side, by 25's
6 x 150@ 2:40- 75 swim free br 3/5/3 by 25's, 75 kick choice, desc the 3 x 25's to FAST
1:00 rest, check HR
6 x 50 kick, desc 1-3/4-6 @ 1:10- keep track of fastest time
1:00 rest
Add up everybody's FASTEST 50 kick from above, then...
Kicking relay...
While everybody does vertical dolphin kick, one person at a time kicks a single FAST 50 & we'll add them together as we go. If the relay is FASTER than what everybody did on the 50's descend, workout is OVER!
If not...
9 x 100 kick 1 FAST 1 easy @ 2:00
200 easy drill before you get out.
Tomorrow morning at 8 a.m., short course. Remember to bring in your final report card so i can see how you finished up in school. Have a great day!
Friday Morning, June 24, 2011
SMAC- Platinum & Gold
600/400 swim freestyle (Jenna go 50 swim, 50 drill, 50 kick)
400 reverse IM- each 100 is drill/swim/drill/fly kick on side, by 25's (Jenna- go free on last 100)
1:00 rest
3 sets of:
2 x 125 @ 2:10- 50 fist free br 3, 75 drill/kick/drill by 25's NO FREE
1 x 200 @ 3:45 as follows:
100 swim IM
:05 rest
100 kick on back- desc the 100 kick 1-3 to what you can
No rest between sets, check HR after 3rd set
12 x 50 in 3 sets of 4:
2- drill/kick by 25's in M-R-S @ 1:00
2- swim M-R-S/free by 25's @ :50 (@ :45 in 3rd set)
No rest between sets, check HR after #12
6 sets of:
BROKEN 100- 4 x 25 swim FAST @ :10 rest
100 drill- same stroke as Broken 100
3 x 50 swim @ 1:15 desc 1-3 to all out smoking FAST
100 easy drill
1:00 rest between sets.
Finish up with...
12 x 50 kick choice on back @ :55- 5 FAST underwater dolphin kicks here!
200 easy drill before you get out. Enjoy the day off tomorrow, remind your parents about the meet, and NO WORKOUT ON SUNDAY. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle (Jenna go 50 swim, 50 drill, 50 kick)
400 reverse IM- each 100 is drill/swim/drill/fly kick on side, by 25's (Jenna- go free on last 100)
1:00 rest
3 sets of:
2 x 125 @ 2:10- 50 fist free br 3, 75 drill/kick/drill by 25's NO FREE
1 x 200 @ 3:45 as follows:
100 swim IM
:05 rest
100 kick on back- desc the 100 kick 1-3 to what you can
No rest between sets, check HR after 3rd set
12 x 50 in 3 sets of 4:
2- drill/kick by 25's in M-R-S @ 1:00
2- swim M-R-S/free by 25's @ :50 (@ :45 in 3rd set)
No rest between sets, check HR after #12
6 sets of:
BROKEN 100- 4 x 25 swim FAST @ :10 rest
100 drill- same stroke as Broken 100
3 x 50 swim @ 1:15 desc 1-3 to all out smoking FAST
100 easy drill
1:00 rest between sets.
Finish up with...
12 x 50 kick choice on back @ :55- 5 FAST underwater dolphin kicks here!
200 easy drill before you get out. Enjoy the day off tomorrow, remind your parents about the meet, and NO WORKOUT ON SUNDAY. Have a great day!
Thursday, June 23, 2011
Thursday, June 23, 2011
SMAC- Platinum & Gold
600/400 swim freestyle (Jenna- go 25 swim, 25 drill, 50 kick)
400 reverse IM- each 100 is kick/drill/swim/kick by 25's (Jenna- go free on 4th 100)
1:00 rest
4 x 100 @ 2:00- 25 ra2 la2 free drill, 25 swim free br 3, then 25 swim free br 5, 25 choice free drill
4 x 150 @ 2:45- 50 swim free br 3/5 by 25's; 50 choice drill in M-R-S, 50 kick- build to FAST by 30 meters/hold 'til the end- focus on 5 FAST underwater dolphin kicks off of each wall!
12 x 50 as follows:
1- swim free br 3 @ :55
1- swim M-R-S build to FAST at 30m, then drill to the end @ 1:10
1- kick choice build to FAST by 30m, then swim choice to the end @ :55- 5 FAST underwater dolphin kicks off the wall!
No rest between sets of 3, check HR after #12; then...
1 x 600 pull free br 3/5/3/7 by 50's
1:00 rest, check HR
24 x 50 kick @ 1:15- 1 easy 1 FAST for time- use 5 FAST underwater dolphin kicks off of each wall to get you MOVING off the wall! Keep track of your FAST 50's (avg & FASTEST)
With fins @ mid-pool, finish up with...
15 x 50 @ 1:00
-25 swim build to FAST turn
5 FAST underwater dolphin kicks off the wall to break out FAST, then drill back to mid-pool
200 easy drill = 5350 lcm. Remember to bring in your final Report Card so I can see how you finished up at school. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle (Jenna- go 25 swim, 25 drill, 50 kick)
400 reverse IM- each 100 is kick/drill/swim/kick by 25's (Jenna- go free on 4th 100)
1:00 rest
4 x 100 @ 2:00- 25 ra2 la2 free drill, 25 swim free br 3, then 25 swim free br 5, 25 choice free drill
4 x 150 @ 2:45- 50 swim free br 3/5 by 25's; 50 choice drill in M-R-S, 50 kick- build to FAST by 30 meters/hold 'til the end- focus on 5 FAST underwater dolphin kicks off of each wall!
12 x 50 as follows:
1- swim free br 3 @ :55
1- swim M-R-S build to FAST at 30m, then drill to the end @ 1:10
1- kick choice build to FAST by 30m, then swim choice to the end @ :55- 5 FAST underwater dolphin kicks off the wall!
No rest between sets of 3, check HR after #12; then...
1 x 600 pull free br 3/5/3/7 by 50's
1:00 rest, check HR
24 x 50 kick @ 1:15- 1 easy 1 FAST for time- use 5 FAST underwater dolphin kicks off of each wall to get you MOVING off the wall! Keep track of your FAST 50's (avg & FASTEST)
With fins @ mid-pool, finish up with...
15 x 50 @ 1:00
-25 swim build to FAST turn
5 FAST underwater dolphin kicks off the wall to break out FAST, then drill back to mid-pool
200 easy drill = 5350 lcm. Remember to bring in your final Report Card so I can see how you finished up at school. Have a great day!
Wednesday, June 22, 2011
SMAC- Silver
After the 300/200 warmup...
8 x 50 as follows:
odds- swim free br 3/5 by 25's @ 1:00
evens- 2 kicks 1 pull breaststroke drill @ 1:20
1:00 rest, check HR
4 sets of:
1 x 150 @ 2:45 as follows:
-75 swim free br 3/5/3 by 25's
-75 2 kicks 1 pull breast/swim breast/choice breaststroke drill, by 25's
6 x 25 @ :45
odds- FAST choice kick with 5 FAST underwater dolphin kicks off the wall
evens- breast pull with free kick with continuous, FAST turnover
No rest between sets, check HR after 4th set
Finish up with 3 sets of...
3 x 50 swim breaststroke desc 1-3 to all out smoking FAST on #3, @ 1:40
1 x 100 @ 2:30 kick FAST with boards- I'll give you the kick for each round
Check HR after each round
100 easy drill before you get out. Remember to bring in your final Report Card so I can see how you finished up in school. Have a great day!
SMAC- Silver
After the 300/200 warmup...
8 x 50 as follows:
odds- swim free br 3/5 by 25's @ 1:00
evens- 2 kicks 1 pull breaststroke drill @ 1:20
1:00 rest, check HR
4 sets of:
1 x 150 @ 2:45 as follows:
-75 swim free br 3/5/3 by 25's
-75 2 kicks 1 pull breast/swim breast/choice breaststroke drill, by 25's
6 x 25 @ :45
odds- FAST choice kick with 5 FAST underwater dolphin kicks off the wall
evens- breast pull with free kick with continuous, FAST turnover
No rest between sets, check HR after 4th set
Finish up with 3 sets of...
3 x 50 swim breaststroke desc 1-3 to all out smoking FAST on #3, @ 1:40
1 x 100 @ 2:30 kick FAST with boards- I'll give you the kick for each round
Check HR after each round
100 easy drill before you get out. Remember to bring in your final Report Card so I can see how you finished up in school. Have a great day!
Wednesday, June 22, 2011
Wednesday Morning, June 22, 2011
SMAC- Platinum & Gold
Written for LCM
600/400 swim freestyle (Jenna- go 25 swim/25 drill, 50 kick)
400 reverse IM- each 100 is swim/drill/kick/drill, by 25's (Jenna- go free on 4th 100)
1:00 rest
2 sets of:
4 x 50 @ 1:10- 1/2 swim free br 3, 1/2 fist free drill br 3
2 x 150 @ 3:00- 50 swim free br 3/5 by 25's, 50 kick build to FAST by 25m & hold, then last 50 drill NO FREE
4 x 50 @ 1:10 in M-R-S, 1/2 swim 1/2 drill
1 x 400 swim/kick by 50's choice, descend the 100's 1-2's
1:00 rest between sets, check HR after each set
With fins,
4 sets of:
4 x 50 @ 1:10- 20m dolphin kick LUNGBUSTER, then breaststroke drill to the end
1 x 100 @ 1:45 swim negative split backstroke- use the 5 FAST dolphin kicks off of each wall to make the pool shorter!
No rest between sets, check HR after each set.
Finish up with...
24 x 50 as follows:
odds- swim free br 3 @ :55, rotate hips evenly
evens- kick choice with 5 FAST underwater dolphin kicks- build to FAST at 25m, hold to the end
5600 LCM
Remember to bring in your last report card so I can see how you finished up at school. Have a great day!
SMAC- Platinum & Gold
Written for LCM
600/400 swim freestyle (Jenna- go 25 swim/25 drill, 50 kick)
400 reverse IM- each 100 is swim/drill/kick/drill, by 25's (Jenna- go free on 4th 100)
1:00 rest
2 sets of:
4 x 50 @ 1:10- 1/2 swim free br 3, 1/2 fist free drill br 3
2 x 150 @ 3:00- 50 swim free br 3/5 by 25's, 50 kick build to FAST by 25m & hold, then last 50 drill NO FREE
4 x 50 @ 1:10 in M-R-S, 1/2 swim 1/2 drill
1 x 400 swim/kick by 50's choice, descend the 100's 1-2's
1:00 rest between sets, check HR after each set
With fins,
4 sets of:
4 x 50 @ 1:10- 20m dolphin kick LUNGBUSTER, then breaststroke drill to the end
1 x 100 @ 1:45 swim negative split backstroke- use the 5 FAST dolphin kicks off of each wall to make the pool shorter!
No rest between sets, check HR after each set.
Finish up with...
24 x 50 as follows:
odds- swim free br 3 @ :55, rotate hips evenly
evens- kick choice with 5 FAST underwater dolphin kicks- build to FAST at 25m, hold to the end
5600 LCM
Remember to bring in your last report card so I can see how you finished up at school. Have a great day!
Tuesday, June 21, 2011
Tuesday, June 21, 2011
SMAC- Silver
300 swim freestyle with flip turns, breathing every 3 strokes
200 reverse IM- each 50 is drill/kick, by 25's
1:00 rest
4 x 75 @ 1:40- 50 fist free br 3, 25 breast kick on back- squeeze feet together at the end of each kick
6 x 25 @ :45 FAST kick free on back- 5 FAST underwater dolphin kicks off of each wall!
4 x 75 @ 1:40- 50 drill choice in Main Race Stroke ("M-R-S"), NO FREE, 25 fly kick on side
6 x 25 @ :45 FAST choice kick on back, but with 5 FAST underwater dolphin kicks off of each wall
6 x 50 swim @ 1:00
odds- swim free negative split br 3/5 by 25's
evens- swim free/M-R-S, NO FREE, by 25's
1:00 rest, check HR
1 x 900 as follows:
100 swim IM- breathe every other stroke on the fly, breathe every 3 on the free
100 kick choice on back- all the same stroke, desc these 100's 1-3; focus on 5 FAST underwater dolphin kicks off of each wall!
100 swim free br 3/5 by 50's with BIG negative split
Go through the above 3 x 100's continuously THREE (3) total times, for 900 total yards; 1:00 rest at end, check HR
From mid-pool:
Work on breaststroke tunrs & breakouts (remember, "as easy as 1-2-3!")
If there is time...
12 x 25 @ 1:00- 1/2 FAST, 1/2 drill- odds are swim, evens are kick
I'll see everybody tomorrow, remember to bring in your report cards so I cans ee how you finished up in school this year. Have a great day!
SMAC- Silver
300 swim freestyle with flip turns, breathing every 3 strokes
200 reverse IM- each 50 is drill/kick, by 25's
1:00 rest
4 x 75 @ 1:40- 50 fist free br 3, 25 breast kick on back- squeeze feet together at the end of each kick
6 x 25 @ :45 FAST kick free on back- 5 FAST underwater dolphin kicks off of each wall!
4 x 75 @ 1:40- 50 drill choice in Main Race Stroke ("M-R-S"), NO FREE, 25 fly kick on side
6 x 25 @ :45 FAST choice kick on back, but with 5 FAST underwater dolphin kicks off of each wall
6 x 50 swim @ 1:00
odds- swim free negative split br 3/5 by 25's
evens- swim free/M-R-S, NO FREE, by 25's
1:00 rest, check HR
1 x 900 as follows:
100 swim IM- breathe every other stroke on the fly, breathe every 3 on the free
100 kick choice on back- all the same stroke, desc these 100's 1-3; focus on 5 FAST underwater dolphin kicks off of each wall!
100 swim free br 3/5 by 50's with BIG negative split
Go through the above 3 x 100's continuously THREE (3) total times, for 900 total yards; 1:00 rest at end, check HR
From mid-pool:
Work on breaststroke tunrs & breakouts (remember, "as easy as 1-2-3!")
If there is time...
12 x 25 @ 1:00- 1/2 FAST, 1/2 drill- odds are swim, evens are kick
I'll see everybody tomorrow, remember to bring in your report cards so I cans ee how you finished up in school this year. Have a great day!
Tuesday Morning, June 21, 2011
SMAC- Platinum & Gold
Written for LCM
600/400 swim freestyle (Jenna go 50 drill/swim, then 50 kick)
400 reverse IM- each 100 is drill/swim/drill/kick, by 25's (Jenna- go free on 4th 100, NO FLY)
1:00 rest
16 x 50 in 4 sets of 4 as follows:
2- 1/2 swim 1/2 drill @ 1:10
2- kick choice on back, desc 1-2 @ 1:20
After #16, check HR, then...
6 sets of:
1 x 150 swim free br 3/5/3 by 50's @ 2:20
1 x 150 @ 2:45- 100 swim, 50 kick (2nd & 5th set- 50 swim, 100 kick; 3rd & 6th sets- all kick)
No rest between sets, check HR after #6.
4 x 200 pull free br 3/5/3/7 by 50's @ :15 rest- w/snorkel if you have them.
From mid-pool, finish up with...
With fins:
16 x 50 @ 1:00
odds- swim build to the turn, then FAST
evens- same, only kick
200 easy drill before you get out.
Remember to bring in your report cards so I can see how you finished up in school. Have a great day!
SMAC- Platinum & Gold
Written for LCM
600/400 swim freestyle (Jenna go 50 drill/swim, then 50 kick)
400 reverse IM- each 100 is drill/swim/drill/kick, by 25's (Jenna- go free on 4th 100, NO FLY)
1:00 rest
16 x 50 in 4 sets of 4 as follows:
2- 1/2 swim 1/2 drill @ 1:10
2- kick choice on back, desc 1-2 @ 1:20
After #16, check HR, then...
6 sets of:
1 x 150 swim free br 3/5/3 by 50's @ 2:20
1 x 150 @ 2:45- 100 swim, 50 kick (2nd & 5th set- 50 swim, 100 kick; 3rd & 6th sets- all kick)
No rest between sets, check HR after #6.
4 x 200 pull free br 3/5/3/7 by 50's @ :15 rest- w/snorkel if you have them.
From mid-pool, finish up with...
With fins:
16 x 50 @ 1:00
odds- swim build to the turn, then FAST
evens- same, only kick
200 easy drill before you get out.
Remember to bring in your report cards so I can see how you finished up in school. Have a great day!
Monday, June 20, 2011
Tuesday, June 21, 2011
BH- written for lcy
2 sets of:
8 x 50 @ :55 choice swim, except #'s 3 & 6 are choice kick
1 x 400 @ 6:00- 100 swim moderate free br 3/5 by 50's, 50 swim NO FREE choice, 50 kick choice, 1st 18 yards are build to strong
1 x 400 @ 6:00- 150 swim IM- each 50 is 1/2 swim 1/2 drill, then 50 kick choice- 10 yards FAST, 15 yards easy, 10 yards FAST, 15 yards easy
1:00 rest between sets, check HR
2400 total lcy; I would recommend about 3800-4000 lcy today. Hope everybody is getting excited for the meet, have a great day.
BH- written for lcy
2 sets of:
8 x 50 @ :55 choice swim, except #'s 3 & 6 are choice kick
1 x 400 @ 6:00- 100 swim moderate free br 3/5 by 50's, 50 swim NO FREE choice, 50 kick choice, 1st 18 yards are build to strong
1 x 400 @ 6:00- 150 swim IM- each 50 is 1/2 swim 1/2 drill, then 50 kick choice- 10 yards FAST, 15 yards easy, 10 yards FAST, 15 yards easy
1:00 rest between sets, check HR
2400 total lcy; I would recommend about 3800-4000 lcy today. Hope everybody is getting excited for the meet, have a great day.
Monday, June 20, 2011
SMAC- Silver
After the usual 300/200 warmup...
6 x 50 @ 1:20- drill/kick by 25's, odds are free, evens are choice NO FREE
1 x 200 kick choice on back with 5 FAST dolphin kicks off of each wall!
1:00 rest, check HR
4 sets of:
2 x 50 swim free br 3 @ 1:05 (this interval gets faster by :05 in each round)
2 x 25 jungle sprints @ :45 (I'll tell you what stroke for each round)
1 x 100 swim/kick by 50's FAST for time (same stroke as 25's above), get time & check HR
After 4th set...
1 x 100 easy choice swim
1:00 rest
With fins, finish up with...
FLY DRILLING
Remember to bring in your report cards so I can see how you finished up at school this year. Have a great day!
SMAC- Silver
After the usual 300/200 warmup...
6 x 50 @ 1:20- drill/kick by 25's, odds are free, evens are choice NO FREE
1 x 200 kick choice on back with 5 FAST dolphin kicks off of each wall!
1:00 rest, check HR
4 sets of:
2 x 50 swim free br 3 @ 1:05 (this interval gets faster by :05 in each round)
2 x 25 jungle sprints @ :45 (I'll tell you what stroke for each round)
1 x 100 swim/kick by 50's FAST for time (same stroke as 25's above), get time & check HR
After 4th set...
1 x 100 easy choice swim
1:00 rest
With fins, finish up with...
FLY DRILLING
Remember to bring in your report cards so I can see how you finished up at school this year. Have a great day!
Monday, June 20, 2011
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
3 sets of:
2 x 75 drill/kick/drill by 25's in M-R-S (NO FREE) @ 1:20
1 x 200 swim free/M-R-S by 50's @ 3:30, desc 1-3 to what you can
No rest between sets, check HR after 3rd set
6 sets of:
1 x 50 drill in M-R-S @ 1:00
2 x 50 swim at 200 GP in M-R-S @ 1:15
1 x 50 drill in M-R-S @ 1:00
1 x 75 swim all out FAST for time
1 x 75 swim choice @ 1:30
No rest between sets, except 200 drill/kick after even sets
Finish up with 1 x 400 pull free br 3/5/3/7 by 50's
Remember, 8-10 a.m. tomorrow- LCM!! Bring in your report cards so I can see how you finished up this year. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
3 sets of:
2 x 75 drill/kick/drill by 25's in M-R-S (NO FREE) @ 1:20
1 x 200 swim free/M-R-S by 50's @ 3:30, desc 1-3 to what you can
No rest between sets, check HR after 3rd set
6 sets of:
1 x 50 drill in M-R-S @ 1:00
2 x 50 swim at 200 GP in M-R-S @ 1:15
1 x 50 drill in M-R-S @ 1:00
1 x 75 swim all out FAST for time
1 x 75 swim choice @ 1:30
No rest between sets, except 200 drill/kick after even sets
Finish up with 1 x 400 pull free br 3/5/3/7 by 50's
Remember, 8-10 a.m. tomorrow- LCM!! Bring in your report cards so I can see how you finished up this year. Have a great day!
Monday, June 20, 2011
BH- written for lcy
2 sets of:
4 x 150 @ 2:10 swim free br 3, build kick to strong on 2nd 50
12 x 50 @ :55 in 4 sets of 3 as follows:
1- swim free
1- swim IM order (NO FREE), fly @ #2, back @ #5, etc...
1- kick build to strong by 25-30 yards, then hold it to the end
No rest between sets.
2 set total = 2400 lcy. I think right around 4200-4400 lcy Mon, then 3800-4000 lcy Tues; Wed 3000-3500
BH- written for lcy
2 sets of:
4 x 150 @ 2:10 swim free br 3, build kick to strong on 2nd 50
12 x 50 @ :55 in 4 sets of 3 as follows:
1- swim free
1- swim IM order (NO FREE), fly @ #2, back @ #5, etc...
1- kick build to strong by 25-30 yards, then hold it to the end
No rest between sets.
2 set total = 2400 lcy. I think right around 4200-4400 lcy Mon, then 3800-4000 lcy Tues; Wed 3000-3500
Sunday, June 19, 2011
Sunday, June 19, 2011
SMAC- Platinum & Gold
600/400 swim freestyle (Jenna- 50 swim, 50 kick)
400 reverse IM- each 100 is drill/kick by 50's (Jenna- NO FLY, go free on 4th 100)
1:00 rest
8 x 75 @ 1:20 as follows:
odds- 50 fist free br 3, 25 fly kick on side
evens- 25 choice free drill (NO FIST DRILL), 50 drill NO FREE
3 x 350 @ 5:45 as follows:
75 swim free br 3/5/3 by 25's
75 drill/swim/drill by 25's in M-R-S
200 kick negative split- 5 FAST underwater dolphin kicks off of each wall (descend the 200 kick 1-3 to what you can)
1:00 rest, check HR
6 sets of:
1 x 75 @ 1:20 kick free on back with 5 FAST underwater dolphin kicks off of each wall
1 x 75 @ 1:30 kick IM order by 25's on back- 5 FAST underwater dolphin kicks off of each wall
2 x 50 @ :55 kick choice w/boards, desc 1-2 to FAST
1 x 50 swim IM order by 25's @ :50
No rest between sets, check HR after last set immediately & OML
8 x (sort-of-broken) 75's @ 1:45 as follows:
1 x 50 swim free br 3/5 by 25's on ... interval (I will give intervals to everybody)
1 x FAST breaststroke pullout + 2 strokes, followed immediately by...
:10 FAST vertical dolphin kicking (right where you stopped after the 2nd stroke breaststroke)
then...
Swim FAST back to the wall in M-R-S
After last "75," check HR
1:00 rest
Finish up with...
YOUR CHOICE:
12 x 50 kick mod neg split @ :55, focus on 5 FAST underwater dolphin kicks off of each wall
OR...
24 x 25 with fins @ :40- the usual sets of 4- make sure the FAST stuff is FAST!
200 drill before you get out = 5650 scy
Remember, workout tomorrow is from 8-10 a.m. Also, bring in your Report Card so i can see how you finished up this year. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle (Jenna- 50 swim, 50 kick)
400 reverse IM- each 100 is drill/kick by 50's (Jenna- NO FLY, go free on 4th 100)
1:00 rest
8 x 75 @ 1:20 as follows:
odds- 50 fist free br 3, 25 fly kick on side
evens- 25 choice free drill (NO FIST DRILL), 50 drill NO FREE
3 x 350 @ 5:45 as follows:
75 swim free br 3/5/3 by 25's
75 drill/swim/drill by 25's in M-R-S
200 kick negative split- 5 FAST underwater dolphin kicks off of each wall (descend the 200 kick 1-3 to what you can)
1:00 rest, check HR
6 sets of:
1 x 75 @ 1:20 kick free on back with 5 FAST underwater dolphin kicks off of each wall
1 x 75 @ 1:30 kick IM order by 25's on back- 5 FAST underwater dolphin kicks off of each wall
2 x 50 @ :55 kick choice w/boards, desc 1-2 to FAST
1 x 50 swim IM order by 25's @ :50
No rest between sets, check HR after last set immediately & OML
8 x (sort-of-broken) 75's @ 1:45 as follows:
1 x 50 swim free br 3/5 by 25's on ... interval (I will give intervals to everybody)
1 x FAST breaststroke pullout + 2 strokes, followed immediately by...
:10 FAST vertical dolphin kicking (right where you stopped after the 2nd stroke breaststroke)
then...
Swim FAST back to the wall in M-R-S
After last "75," check HR
1:00 rest
Finish up with...
YOUR CHOICE:
12 x 50 kick mod neg split @ :55, focus on 5 FAST underwater dolphin kicks off of each wall
OR...
24 x 25 with fins @ :40- the usual sets of 4- make sure the FAST stuff is FAST!
200 drill before you get out = 5650 scy
Remember, workout tomorrow is from 8-10 a.m. Also, bring in your Report Card so i can see how you finished up this year. Have a great day!
Saturday, June 18, 2011
Sunday, June 19, 2011
JD- written for scy, NO KICKBOARDS
400 easy choice kick
1:00 rest
3 sets of:
3 x 150 kick choice - 2nd 50 is NO FREE, all @ :15 rest
6 x 50 kick @ :55- 5 FAST underwater dolphin kicks off each wall (@ :50 in 2nd set, @ :45 in 3rd set)
3 x 100 choice kick (all the same kick), descend 1-3 to what you can
1:00 rest between sets, check HR after each set
100 easy loosen before you get out = 3550 scy
Hope everything goes well tomorrow, we'll miss you in workout!
JD- written for scy, NO KICKBOARDS
400 easy choice kick
1:00 rest
3 sets of:
3 x 150 kick choice - 2nd 50 is NO FREE, all @ :15 rest
6 x 50 kick @ :55- 5 FAST underwater dolphin kicks off each wall (@ :50 in 2nd set, @ :45 in 3rd set)
3 x 100 choice kick (all the same kick), descend 1-3 to what you can
1:00 rest between sets, check HR after each set
100 easy loosen before you get out = 3550 scy
Hope everything goes well tomorrow, we'll miss you in workout!
Friday, June 17, 2011
Saturday, June 18, 2011
BH- written for lcy
2 sets of:
1 x 150 swim free/choice (NO FREE)/free by 25's @ 2:00- all free is br 3
3 x 50 swim free @ :45 br 3, except #2 is br 5
3 x 150 swim- #'s 1 & 3 are swim back @ 2:10 (FAST underwater dolphin kick); #2 is swim breast/free br 3/breast by 50's @ 2:20
9 x 50 @ :50 as follows:
1- 25 swim choice NO FREE, 25 swim free br 3 @ :50
2- 25 swim choice, 25 kick choice @ :50
3- swim all free br 3 @ :40
No rest between sets, check HR immediately after 2nd set & OML
Finish up with...
3 x 600 @ :20 rest as follows:
1- swim backstroke with strong negative split- focus on turns & breakouts throughout!
2- 150 swim IM (fly/back/breast by 50's), then 150 swim free br 3/5/3 by 50's, 150 IM (same as 1st 150), then 150 kick IM order by 50's w/board- build each 50 to at least 85%
3- 100 choice drill/swim by 50's, then 200 kick- strong negative split with 5 FAST underwater dolphin kicks off of each wall!
1:00 rest, check HR
BH- written for lcy
2 sets of:
1 x 150 swim free/choice (NO FREE)/free by 25's @ 2:00- all free is br 3
3 x 50 swim free @ :45 br 3, except #2 is br 5
3 x 150 swim- #'s 1 & 3 are swim back @ 2:10 (FAST underwater dolphin kick); #2 is swim breast/free br 3/breast by 50's @ 2:20
9 x 50 @ :50 as follows:
1- 25 swim choice NO FREE, 25 swim free br 3 @ :50
2- 25 swim choice, 25 kick choice @ :50
3- swim all free br 3 @ :40
No rest between sets, check HR immediately after 2nd set & OML
Finish up with...
3 x 600 @ :20 rest as follows:
1- swim backstroke with strong negative split- focus on turns & breakouts throughout!
2- 150 swim IM (fly/back/breast by 50's), then 150 swim free br 3/5/3 by 50's, 150 IM (same as 1st 150), then 150 kick IM order by 50's w/board- build each 50 to at least 85%
3- 100 choice drill/swim by 50's, then 200 kick- strong negative split with 5 FAST underwater dolphin kicks off of each wall!
1:00 rest, check HR
Friday, June 17, 2011
SMAC- Platinum & Gold
600/400 swim freestyle (Jenna- 50 swim free, 50 choice drill, 50 choice kick on back)
400 reverse IM- each 100 is drill/swim by 25's (Jenna- NO FLY, go free on 4th 100)
1:00 rest
3 sets of:
1 x 100- drill/swim by 50's @ 1:45 (1st set free; 2nd & 3rd choice)
1 x 100 swim/kick by 50's @ 1:45 (1st set free; 2nd & 3rd choice)
1 x 50 kick @ :55- desc 1-3
No rest between sets; after 3rd set, continue right into...
1 x 450 as follows:
50 choice drill/swim by 25's
100 kick w/boards- descend the 100 kick to all out FAST for time
1:00 rest, check HR
6 sets of (everything @ 1:10)...
1 x 50 drill
1 x 50 swim @ 2nd 50 split of 100 Goal Time
1 x 50 drill
1 x 50 swim @ 1st 50 split of 100 Goal Time
1 x 50 drill
1 x 75 (@ 1:30) swim FAST for time (add 1 x 75 per round, up to 3 x 75, then back down to 1 x 75)
Go 1 x 200 drill/swim/drill/kick by 25's after 2nd, 4th & 6th sets.
Remember to bring in your final report cards! Email me if you're coming on the Ghost Tour tomorrow. Sunday at 4 p.m., then the schedule changes (8-10 a.m.) starting Monday. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle (Jenna- 50 swim free, 50 choice drill, 50 choice kick on back)
400 reverse IM- each 100 is drill/swim by 25's (Jenna- NO FLY, go free on 4th 100)
1:00 rest
3 sets of:
1 x 100- drill/swim by 50's @ 1:45 (1st set free; 2nd & 3rd choice)
1 x 100 swim/kick by 50's @ 1:45 (1st set free; 2nd & 3rd choice)
1 x 50 kick @ :55- desc 1-3
No rest between sets; after 3rd set, continue right into...
1 x 450 as follows:
50 choice drill/swim by 25's
100 kick w/boards- descend the 100 kick to all out FAST for time
1:00 rest, check HR
6 sets of (everything @ 1:10)...
1 x 50 drill
1 x 50 swim @ 2nd 50 split of 100 Goal Time
1 x 50 drill
1 x 50 swim @ 1st 50 split of 100 Goal Time
1 x 50 drill
1 x 75 (@ 1:30) swim FAST for time (add 1 x 75 per round, up to 3 x 75, then back down to 1 x 75)
Go 1 x 200 drill/swim/drill/kick by 25's after 2nd, 4th & 6th sets.
Remember to bring in your final report cards! Email me if you're coming on the Ghost Tour tomorrow. Sunday at 4 p.m., then the schedule changes (8-10 a.m.) starting Monday. Have a great day!
Thursday, June 16, 2011
Friday, June 17, 2011
BH- written for lcy
6 sets of (100's swim/kick are either free or back)
3 x 100 swim/kick by 50's @ 2:15, desc 1-3 to something strong (about 85%, not more than 90%)
1 x 100 swim all out FAST (2 sets fly, 2 sets back, 2 sets breaststroke)
2 x 50 drill @ 1:15- same stroke as the 100 swim FAST
No additional rest between sets.
Finish up with...
16 x 50 kick @ 1:15- 1 easy, 1 FAST (go 4 x 50 FAST kick on back, 4 x 50 FAST kick with board)
BH- written for lcy
6 sets of (100's swim/kick are either free or back)
3 x 100 swim/kick by 50's @ 2:15, desc 1-3 to something strong (about 85%, not more than 90%)
1 x 100 swim all out FAST (2 sets fly, 2 sets back, 2 sets breaststroke)
2 x 50 drill @ 1:15- same stroke as the 100 swim FAST
No additional rest between sets.
Finish up with...
16 x 50 kick @ 1:15- 1 easy, 1 FAST (go 4 x 50 FAST kick on back, 4 x 50 FAST kick with board)
Thursday, June 16, 2011
SMAC- Platinum & Gold
600/400 swim freestyle (Jenna go 50 free swim, 50 kick choice, 50 drill free)
400 reverse IM- each 100 is kick/drill/swim/drill, by 25's (Jenna- NO FLY, go free on last 100)
1:00 rest
3 sets of:
1 x 150- drill/swim by 25's @ 2:45- free in 1st set; M-R-S in 2nd set; 4th best stroke in 3rd set
1 x 100 swim IM @ 1:35 (@ 1:30 in 2nd set; @ 1:25 in 3rd set)
4* x 25 kick FAST on back @ :35- 5 FAST underwater dolphin kicks off of each wall!
*- go 4 x 50 kick @ :50 in 2nd set, then 6 x 25 kick FAST with boards (except for Jenna) in 3rd set
No rest between sets, check HR after 3rd set; then...
1 x 700 as follows:
odd 100's are free
even 100's are M-R-S
odd 25's are drill
2nd 25 is jungle sprint
4th 25 is swim build to FAST
1:00 rest, check HR
4 sets of:
BROKEN 150: 3 x 50 swim FAST @ :10 rest
100 drill @ 1:00 rest
BROKEN 75: 3 x 25 swim FAST @ :10 rest
125 drill @ 1:00 rest
1 x 50 FAST from a dive
200 easy drill/kick by 50's
1:00 rest between sets.
After last set...
1 x 400- 100 swim free br 3, 100 drill/kick by 25's
Remember, the schedule changes on Monday (8-10 a.m.). Also, BRING IN YOUR LAST REPORT CARD SO I CAN SEE HOW YOU DID THIS YEAR. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle (Jenna go 50 free swim, 50 kick choice, 50 drill free)
400 reverse IM- each 100 is kick/drill/swim/drill, by 25's (Jenna- NO FLY, go free on last 100)
1:00 rest
3 sets of:
1 x 150- drill/swim by 25's @ 2:45- free in 1st set; M-R-S in 2nd set; 4th best stroke in 3rd set
1 x 100 swim IM @ 1:35 (@ 1:30 in 2nd set; @ 1:25 in 3rd set)
4* x 25 kick FAST on back @ :35- 5 FAST underwater dolphin kicks off of each wall!
*- go 4 x 50 kick @ :50 in 2nd set, then 6 x 25 kick FAST with boards (except for Jenna) in 3rd set
No rest between sets, check HR after 3rd set; then...
1 x 700 as follows:
odd 100's are free
even 100's are M-R-S
odd 25's are drill
2nd 25 is jungle sprint
4th 25 is swim build to FAST
1:00 rest, check HR
4 sets of:
BROKEN 150: 3 x 50 swim FAST @ :10 rest
100 drill @ 1:00 rest
BROKEN 75: 3 x 25 swim FAST @ :10 rest
125 drill @ 1:00 rest
1 x 50 FAST from a dive
200 easy drill/kick by 50's
1:00 rest between sets.
After last set...
1 x 400- 100 swim free br 3, 100 drill/kick by 25's
Remember, the schedule changes on Monday (8-10 a.m.). Also, BRING IN YOUR LAST REPORT CARD SO I CAN SEE HOW YOU DID THIS YEAR. Have a great day!
Wednesday, June 15, 2011
Wednesday, June 15, 2011
SMAC- Platinum & Gold
600/400 swim freestyle (Jenna- go 50 swim free, 50 kick choice on back)
400 reverse IM- each 100 is drill/swim/drill/kick, by 25's (Jenna- NO FLY, go free on the 4th 100)
1:00 rest
2 sets of:
1 x 75 catch-up free drill @ 1:30- except 2nd 25 is kick on back
3 x 25 @ :35 swim dist per stroke free, desc stroke count
2 x 125 @ 2:10- 50 swim neg split free br 3 (at same stroke count from last 25 above), then 75 drill/swim/drill in M-R-S, by 25's- NO FREE (go in 4th best stroke in 2nd set)
6 x 50 swim choice @ :55
1 x 300 pull free br 3/5/7 by 50's (pull 1 x 400 in 2nd set, br 3/5/7/9 by 50's)
1:00 rest between sets, check HR
4 sets of:
4 x 25 @ :35 as follows:
1&2- kick on back with 5 FAST underwater dolphin kicks off of the wall, then moderate choice once you break out
3- choice drill in M-R-S
4- swim dps in M-R-S
2 x 75 swim @ 1:15- #1- free/M-R-S/free by 25's; #2 go M-R-S/free/M-R-S by 25's
No rest between sets, check HR after 4th set
JENNA- 200 easy drill & get out (4400 scy)
GOLD-
1 x 700 as follows:
odd 100's are swim/kick choice by 50's, but go a different stroke on each 100
even 100's are IM drill
1:00 rest
With fins, finish up with...
24 x 25 @ :45
1 & 2- choice fly drill
3- swim fly build to FAST
4 & 5- choice drill (same stroke for both)
6- swim build to FAST (same stroke as 2 x 25 drill above
No rest between sets of 6
100 easy drill before you get out. Remind your parents about the Ghost Tour and the NBAC meet. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle (Jenna- go 50 swim free, 50 kick choice on back)
400 reverse IM- each 100 is drill/swim/drill/kick, by 25's (Jenna- NO FLY, go free on the 4th 100)
1:00 rest
2 sets of:
1 x 75 catch-up free drill @ 1:30- except 2nd 25 is kick on back
3 x 25 @ :35 swim dist per stroke free, desc stroke count
2 x 125 @ 2:10- 50 swim neg split free br 3 (at same stroke count from last 25 above), then 75 drill/swim/drill in M-R-S, by 25's- NO FREE (go in 4th best stroke in 2nd set)
6 x 50 swim choice @ :55
1 x 300 pull free br 3/5/7 by 50's (pull 1 x 400 in 2nd set, br 3/5/7/9 by 50's)
1:00 rest between sets, check HR
4 sets of:
4 x 25 @ :35 as follows:
1&2- kick on back with 5 FAST underwater dolphin kicks off of the wall, then moderate choice once you break out
3- choice drill in M-R-S
4- swim dps in M-R-S
2 x 75 swim @ 1:15- #1- free/M-R-S/free by 25's; #2 go M-R-S/free/M-R-S by 25's
No rest between sets, check HR after 4th set
JENNA- 200 easy drill & get out (4400 scy)
GOLD-
1 x 700 as follows:
odd 100's are swim/kick choice by 50's, but go a different stroke on each 100
even 100's are IM drill
1:00 rest
With fins, finish up with...
24 x 25 @ :45
1 & 2- choice fly drill
3- swim fly build to FAST
4 & 5- choice drill (same stroke for both)
6- swim build to FAST (same stroke as 2 x 25 drill above
No rest between sets of 6
100 easy drill before you get out. Remind your parents about the Ghost Tour and the NBAC meet. Have a great day!
Tuesday, June 14, 2011
Tuesday, June 14, 2011
Flag Day!
SMAC- Platinum & Gold
600/400 swim freestyle (Jenna- go 50 swim free, 25 choice kick, 50 choice drill, 25 choice kick- 4 times through)
400 reverse IM- each 100 is drill/swim/6 kicks 1 stroke backstroke/fly kick on side, by 25's (Jenna- NO FLY, go free on the last 100)
1:00 rest
3 x 200 @ :3:30- 50 ra2 la2 free drill, 50 drill/kick by 25's NO FREE
#2- 100 IM drill, 100 IM swim
12 x 50 swim free/IM order by 25's as follows:
1- free/fly
2- free/back
3- free/breast
1st 3 @ :55; 2nd set of 3 @ :50; 3rd set of 3 @ :45, then...
3 x 50 swim neg split free br 3/5 by 25's @ :40 (or :45)
1:00 rest, check HR
3 sets of:
(NOTE: 50's get :05 faster per round- 3rd round all 50's @ :45; in 2nd set the 75's kick are 100's kick with board @ 1:45; in 3rd, go back to 75's kick with board. Focus on the 5 FAST underwater dolphin kicks off of each wall on all 50's)
3 x 50 @ :55 kick on back with 5 FAST underwater dolphin kicks off of each wall- mod neg split
1 x 75 @ 1:20 kick with board, get time
3 x 50 @ :55 kick as above
1 x 75 @ 1:20 kick w/board, faster than 1st 75
3 x 50 @ :55 kick as above
1 x 75 @ 1:20 kick w/board, FASTEST of the set
No rest between sets; check HR immediately after 3rd set & OML.
JENNA, 200 easy drill = 4500 scy, then get out
GOLD-
Finish up with...
2** sets of:
4 x 25 FAD, sprinting to 10 yards, then drill to the end (walk back)
1 x 200 pull free br 3/5/3/7 by 50's
4 x 25 FAD, sprinting to 15 yards, then drill to the end (walk back)
1 x 200 pull free br 3/5/3/7 by 50's
4 x 25 FAD, sprinting all 25 yards to a foot touch (walk back)
1 x 200 pull free br 3/5/3/7 by 50's
** in 2nd set, all 200's pull are br 5/7/5/9 by 50's
Check HR after 3rd 200 pull in each set
200 easy drill before you get out. Remember, I need to know by WEDNESDAY, JUNE 15 if you're interested in the Ghost Tour; also, I need to hear from your parents (via email) by THURSDAY, JUNE 16 if you want me to enter you in the NBAC meet (which is July 8-11). Schedule changes next Monday, June 20- be ready. Have a great day!
Flag Day!
SMAC- Platinum & Gold
600/400 swim freestyle (Jenna- go 50 swim free, 25 choice kick, 50 choice drill, 25 choice kick- 4 times through)
400 reverse IM- each 100 is drill/swim/6 kicks 1 stroke backstroke/fly kick on side, by 25's (Jenna- NO FLY, go free on the last 100)
1:00 rest
3 x 200 @ :3:30- 50 ra2 la2 free drill, 50 drill/kick by 25's NO FREE
#2- 100 IM drill, 100 IM swim
12 x 50 swim free/IM order by 25's as follows:
1- free/fly
2- free/back
3- free/breast
1st 3 @ :55; 2nd set of 3 @ :50; 3rd set of 3 @ :45, then...
3 x 50 swim neg split free br 3/5 by 25's @ :40 (or :45)
1:00 rest, check HR
3 sets of:
(NOTE: 50's get :05 faster per round- 3rd round all 50's @ :45; in 2nd set the 75's kick are 100's kick with board @ 1:45; in 3rd, go back to 75's kick with board. Focus on the 5 FAST underwater dolphin kicks off of each wall on all 50's)
3 x 50 @ :55 kick on back with 5 FAST underwater dolphin kicks off of each wall- mod neg split
1 x 75 @ 1:20 kick with board, get time
3 x 50 @ :55 kick as above
1 x 75 @ 1:20 kick w/board, faster than 1st 75
3 x 50 @ :55 kick as above
1 x 75 @ 1:20 kick w/board, FASTEST of the set
No rest between sets; check HR immediately after 3rd set & OML.
JENNA, 200 easy drill = 4500 scy, then get out
GOLD-
Finish up with...
2** sets of:
4 x 25 FAD, sprinting to 10 yards, then drill to the end (walk back)
1 x 200 pull free br 3/5/3/7 by 50's
4 x 25 FAD, sprinting to 15 yards, then drill to the end (walk back)
1 x 200 pull free br 3/5/3/7 by 50's
4 x 25 FAD, sprinting all 25 yards to a foot touch (walk back)
1 x 200 pull free br 3/5/3/7 by 50's
** in 2nd set, all 200's pull are br 5/7/5/9 by 50's
Check HR after 3rd 200 pull in each set
200 easy drill before you get out. Remember, I need to know by WEDNESDAY, JUNE 15 if you're interested in the Ghost Tour; also, I need to hear from your parents (via email) by THURSDAY, JUNE 16 if you want me to enter you in the NBAC meet (which is July 8-11). Schedule changes next Monday, June 20- be ready. Have a great day!
Monday, June 13, 2011
Tuesday Morning, June 13, 2011
BH- written for LCY
4* sets of:
BROKEN 100: 2 x 50 swim FAST @ :10 rest
2 x 100 @ 2:15- each 50 is 1/2 drill, 1/2 kick
BROKEN 150: 3 x 50 swim FAST @ :15 rest
1 x 100 @ 2:15- 50 easy swim choice, 50 easy kick
1 x 100 @ 2:15- 50 easy swim choice, 50 drill PERFECT
1 x 50 all out FAST from a dive- same stroke as both broken swims
1 x 300- 200 pull free br 3, 100 drill
1:00 rest between sets.
* 2 sets should be backstroke for TB, 1 free & 1 fly; if there's time for a 5th set (WHOA!), that should be breaststroke. Each set is 1000 lcy long & should take just less than 20 minutes per set.
BH- written for LCY
4* sets of:
BROKEN 100: 2 x 50 swim FAST @ :10 rest
2 x 100 @ 2:15- each 50 is 1/2 drill, 1/2 kick
BROKEN 150: 3 x 50 swim FAST @ :15 rest
1 x 100 @ 2:15- 50 easy swim choice, 50 easy kick
1 x 100 @ 2:15- 50 easy swim choice, 50 drill PERFECT
1 x 50 all out FAST from a dive- same stroke as both broken swims
1 x 300- 200 pull free br 3, 100 drill
1:00 rest between sets.
* 2 sets should be backstroke for TB, 1 free & 1 fly; if there's time for a 5th set (WHOA!), that should be breaststroke. Each set is 1000 lcy long & should take just less than 20 minutes per set.
Monday, June 13, 2011
SMAC- Platinum & Gold
600/400 swim freestyle (Jenna go 50 swim, 50 kick choice on back)
400 reverse IM- each 100 is kick/drill/kick/swim, by 25's
1:00 rest
4 x 150 as follows:
1 x 100- drill/swim by 25's @ 1:45-
odd sets are free, evens are choice NO FREE
2 x 25 @ :35 kick- 5 FAST dolphin kicks off of each wall!
#1 is jungle sprint kick,
#2 is kick build to FAST
No rest between sets. After 4th set continue right into...
8 x 50 @ :50-
odds are swim free br 3/NO FREE, by 25's
evens are kick easy/FAST on back by 25's
1:00 rest, check HR immediately & OML
With pull buoys ONLY on the pulling:
1 x 200 pull free br 3/5 by 50's
6 x 75 swim @ 1:05- 50 free br 3/5 by 25's, last 25 swim NO FREE
1 x 300 pull free br 3/5/7 by 50's
4 x 125 @ 2:00- 75 swim IM (NO FREE), then 50 kick choice on back with 5 FAST underwater kicks off of each wall!
1 x 400 pull free br 3/5/7/9 by 50's
9 x 50 as follows:
2- swim/kick choice @ :45- 5 FAST underwater dolphin kicks off of each wall!
1- swim free br 3 @ :35
Check HR immediately after last 50 & OML
Jenna: 200 drill & you're done
GOLD-
With fins, 6 sets of:
4 x 25 @ :40 as follows-
odds- jungle sprint (swim)
#2- dolphin kick LUNGBUSTER @ :20
#4- swim FAST (get time)
1 x 50 drill @ 1:10
1 x 50 swim all out FAST for time!!
No rest between sets, check HR after last 50
200 easy drill before you get out.
Do an excellent job preparing for your last exam. Be sure to give your parents the information for Saturday (burgers & Ghost Tour) and the NBAC meet (if you've qualified). Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle (Jenna go 50 swim, 50 kick choice on back)
400 reverse IM- each 100 is kick/drill/kick/swim, by 25's
1:00 rest
4 x 150 as follows:
1 x 100- drill/swim by 25's @ 1:45-
odd sets are free, evens are choice NO FREE
2 x 25 @ :35 kick- 5 FAST dolphin kicks off of each wall!
#1 is jungle sprint kick,
#2 is kick build to FAST
No rest between sets. After 4th set continue right into...
8 x 50 @ :50-
odds are swim free br 3/NO FREE, by 25's
evens are kick easy/FAST on back by 25's
1:00 rest, check HR immediately & OML
With pull buoys ONLY on the pulling:
1 x 200 pull free br 3/5 by 50's
6 x 75 swim @ 1:05- 50 free br 3/5 by 25's, last 25 swim NO FREE
1 x 300 pull free br 3/5/7 by 50's
4 x 125 @ 2:00- 75 swim IM (NO FREE), then 50 kick choice on back with 5 FAST underwater kicks off of each wall!
1 x 400 pull free br 3/5/7/9 by 50's
9 x 50 as follows:
2- swim/kick choice @ :45- 5 FAST underwater dolphin kicks off of each wall!
1- swim free br 3 @ :35
Check HR immediately after last 50 & OML
Jenna: 200 drill & you're done
GOLD-
With fins, 6 sets of:
4 x 25 @ :40 as follows-
odds- jungle sprint (swim)
#2- dolphin kick LUNGBUSTER @ :20
#4- swim FAST (get time)
1 x 50 drill @ 1:10
1 x 50 swim all out FAST for time!!
No rest between sets, check HR after last 50
200 easy drill before you get out.
Do an excellent job preparing for your last exam. Be sure to give your parents the information for Saturday (burgers & Ghost Tour) and the NBAC meet (if you've qualified). Have a great day!
Sunday, June 12, 2011
Sunday, June 12, 2011
SMAC- Platinum & Gold
600/400 swim freestyle (Jenna- 50 swim, 100 choice kick)
400 reverse IM- each 100 is drill/swim/drill/kick, by 25's (Jenna- NO FLY, go free on last 100)
1:00 rest
4 x 50 fist free drill br 3 @ 1:00- fingers over thumbs, feel water on forearms
4 x 75 @ 1:20- 50 2 kicks 1 pull breaststroke drill, 25 choice backstroke drill
6 x 75 swim (3 @ 1:20, 3 @ 1:10) as follows:
odds- swim back/breast/free, by 25's;
evens- swim breast/back/breast, by 25's
6 x 25 kick on back @ :40- 5 FAST underwater dolphin kicks throughout
odds- 1/2 FAST 1/2 easy
evens- build to FAST
1:00 rest, check HR immediately & OML
6 sets of:
2 x 100 swim/kick by 50's in 4th best stroke @ 1:40
1 x 150 swim neg split free br 3 @ 1:50- desc 1-3 & 4-6 to what you can
No rest between sets, check HR after 6th set
MYSTERY SET
Warmdown before you get out, do an excellent job preparing for your last few exams. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle (Jenna- 50 swim, 100 choice kick)
400 reverse IM- each 100 is drill/swim/drill/kick, by 25's (Jenna- NO FLY, go free on last 100)
1:00 rest
4 x 50 fist free drill br 3 @ 1:00- fingers over thumbs, feel water on forearms
4 x 75 @ 1:20- 50 2 kicks 1 pull breaststroke drill, 25 choice backstroke drill
6 x 75 swim (3 @ 1:20, 3 @ 1:10) as follows:
odds- swim back/breast/free, by 25's;
evens- swim breast/back/breast, by 25's
6 x 25 kick on back @ :40- 5 FAST underwater dolphin kicks throughout
odds- 1/2 FAST 1/2 easy
evens- build to FAST
1:00 rest, check HR immediately & OML
6 sets of:
2 x 100 swim/kick by 50's in 4th best stroke @ 1:40
1 x 150 swim neg split free br 3 @ 1:50- desc 1-3 & 4-6 to what you can
No rest between sets, check HR after 6th set
MYSTERY SET
Warmdown before you get out, do an excellent job preparing for your last few exams. Have a great day!
Sunday, June 12, 2011
TB- written for scy
600 swim- 100 free, 100 back
400 reverse IM- each 100 is drill/swim/drill/kick choice, by 25's
1:00 rest
4 x 50 fist free drill br 3 @ 1:00- fingers over thumbs, feel water on forearms
4 x 75 @ 1:20- 50 2 kicks 1 pull breaststroke drill, 25 choice backstroke drill
6 x 75 swim (3 @ 1:15, 3 @ 1:05) as follows:
odds- swim back/breast/free, by 25's;
evens- swim breast/back/breast, by 25's
6 x 25 kick on back @ :35- 5 FAST underwater dolphin kicks throughout
odds- 1/2 FAST 1/2 easy
evens- build to FAST
1:00 rest, check HR
9 x 150 swim free as follows:
Option A-
2- swim br 3 neg split @ 2:00
1- swim @ 1:50- descend this 3rd 150 1-3 to what you can, #9 should be under 1:38
Option B-
3- swim neg split br 3 @ 2:00, desc to what you can
3- swim neg split br 3 @ 1:50
3- swim neg split br 3 @ 2:10, desc to something juicy
1:00 rest, check HR immediately & OML
2 sets of (one set, Broken 100's kick on back; one set Broken 100's kick are with a board):
3 x 100 swim/kick by 50's @ 1:40, desc 1-3 to what you can
BROKEN 100 KICK- 75 kick FAST for time, :10 rest, 25 kick FAST- get time
1:00 rest
6 x 50 swim/kick by 25's @ :55- odds NO FREE, evens choice
BROKEN 100 KICK- 2 x 50 kick all out FAST for time @ :10 rest
1:00 rest
4 x 75 @ 1:20- swim/kick/swim by 25's
BROKEN 100 KICK- 4 x 25 kick all out FAST for time @ :10 rest
Check HR immediately after each set; 1:00 rest between sets.
That's 5850 scy at the end of the 2nd set; warmdown a bit before you get out, then stretch for about 10 minutes after workout. Wear your sunscreen, have a great day!
TB- written for scy
600 swim- 100 free, 100 back
400 reverse IM- each 100 is drill/swim/drill/kick choice, by 25's
1:00 rest
4 x 50 fist free drill br 3 @ 1:00- fingers over thumbs, feel water on forearms
4 x 75 @ 1:20- 50 2 kicks 1 pull breaststroke drill, 25 choice backstroke drill
6 x 75 swim (3 @ 1:15, 3 @ 1:05) as follows:
odds- swim back/breast/free, by 25's;
evens- swim breast/back/breast, by 25's
6 x 25 kick on back @ :35- 5 FAST underwater dolphin kicks throughout
odds- 1/2 FAST 1/2 easy
evens- build to FAST
1:00 rest, check HR
9 x 150 swim free as follows:
Option A-
2- swim br 3 neg split @ 2:00
1- swim @ 1:50- descend this 3rd 150 1-3 to what you can, #9 should be under 1:38
Option B-
3- swim neg split br 3 @ 2:00, desc to what you can
3- swim neg split br 3 @ 1:50
3- swim neg split br 3 @ 2:10, desc to something juicy
1:00 rest, check HR immediately & OML
2 sets of (one set, Broken 100's kick on back; one set Broken 100's kick are with a board):
3 x 100 swim/kick by 50's @ 1:40, desc 1-3 to what you can
BROKEN 100 KICK- 75 kick FAST for time, :10 rest, 25 kick FAST- get time
1:00 rest
6 x 50 swim/kick by 25's @ :55- odds NO FREE, evens choice
BROKEN 100 KICK- 2 x 50 kick all out FAST for time @ :10 rest
1:00 rest
4 x 75 @ 1:20- swim/kick/swim by 25's
BROKEN 100 KICK- 4 x 25 kick all out FAST for time @ :10 rest
Check HR immediately after each set; 1:00 rest between sets.
That's 5850 scy at the end of the 2nd set; warmdown a bit before you get out, then stretch for about 10 minutes after workout. Wear your sunscreen, have a great day!
Saturday, June 11, 2011
Friday, June 10, 2011
SMAC- Silver
After the usual 300/200 warmup...
8 x 50 @ 1:20-
odds are swim free br 3, drill in M-R-S, by 25's
evens- swim/kick by 25's in M-R-S
1 x 200 swim/kick by 50's- 100 free, 2nd 100 is M-R-S, NO FREE
1:00 rest, check HR
All 50's @ 2:00; swim 50's from a dive...
3 x 50 swim FAST @ 2:00/1 x 50 kick FAST on back- 5 FAST underwater dolphin kicks!
2 x 50 swim/2 x 50 kick
1 x 50 swim/3 x 50 kick
100 easy choice drill
1:00 rest
1 x 100 FAST swim IM from a dive
100 easy drill before you get out. Do an excellent job preparing for your end-of-year exams this weekend; be sure to give your parents the flier on our "Milk & Cookies Party." Have a great day!
SMAC- Silver
After the usual 300/200 warmup...
8 x 50 @ 1:20-
odds are swim free br 3, drill in M-R-S, by 25's
evens- swim/kick by 25's in M-R-S
1 x 200 swim/kick by 50's- 100 free, 2nd 100 is M-R-S, NO FREE
1:00 rest, check HR
All 50's @ 2:00; swim 50's from a dive...
3 x 50 swim FAST @ 2:00/1 x 50 kick FAST on back- 5 FAST underwater dolphin kicks!
2 x 50 swim/2 x 50 kick
1 x 50 swim/3 x 50 kick
100 easy choice drill
1:00 rest
1 x 100 FAST swim IM from a dive
100 easy drill before you get out. Do an excellent job preparing for your end-of-year exams this weekend; be sure to give your parents the flier on our "Milk & Cookies Party." Have a great day!
Friday, June 10, 2011
Friday, June 10, 2011
SMAC- Platinum & Gold
600/400 swim freestyle (Jenna- 75 swim/75 kick choice/fly on side/choice by 25's)
400 reverse IM- each 100 is drill/kick by 50's (Jenna- NO FLY, go free on 4th 100)
1:00 rest
4 x 125 @ 1:50
odds- 50 fist free, 75 drill/kick/drill in M-R-S, NO FREE
evens- 50 swim free br 3/5 by 25's, 75 kick/swim/kick by 25's in M-R-S
24 x 50 swim @ :50 in sets of 4 as follows:
2- swim STRONG neg split free br 3/5 by 25's
2- swim/kick by 25's in M-R-S, NO FREE, desc 1-2 to what you can
6 x 75 @ 1:40 as follows:
25 choice kick on back with 5 FAST underwater dolphin kicks off the wall
25 choice drill in M-R-S
:10 rest
25 swim in M-R-S, build to FAST
1:00 rest, check HR
JAKE- with fins, 20 x 25 @ :45- the usual
100 easy = 3550 scy
JENNA-
3 sets of (focus on 5 FAST underwater dolphin kicks off of each wall!):
1 x 100 swim strong negative split free br 3 @ 1:35- use your legs to drive you
1 x 100 swim free br 3, except 3rd 25 is kick FAST on back @ 1:35
1 x 200 @ 3:20 swim choice, except 3rd 50 is kick FAST
No rest between sets, check HR immediately after 3rd set & OML
GOLD-
Speedset
After the speedset, 200 easy drill before you get out.
PHILLIP- pace set (after the speedset)
200 easy drill before you get out.
Everybody do an excellent job preparing for your last few exams, use sunscreen if you "study" outside. Sunday at 4:00 p.m. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle (Jenna- 75 swim/75 kick choice/fly on side/choice by 25's)
400 reverse IM- each 100 is drill/kick by 50's (Jenna- NO FLY, go free on 4th 100)
1:00 rest
4 x 125 @ 1:50
odds- 50 fist free, 75 drill/kick/drill in M-R-S, NO FREE
evens- 50 swim free br 3/5 by 25's, 75 kick/swim/kick by 25's in M-R-S
24 x 50 swim @ :50 in sets of 4 as follows:
2- swim STRONG neg split free br 3/5 by 25's
2- swim/kick by 25's in M-R-S, NO FREE, desc 1-2 to what you can
6 x 75 @ 1:40 as follows:
25 choice kick on back with 5 FAST underwater dolphin kicks off the wall
25 choice drill in M-R-S
:10 rest
25 swim in M-R-S, build to FAST
1:00 rest, check HR
JAKE- with fins, 20 x 25 @ :45- the usual
100 easy = 3550 scy
JENNA-
3 sets of (focus on 5 FAST underwater dolphin kicks off of each wall!):
1 x 100 swim strong negative split free br 3 @ 1:35- use your legs to drive you
1 x 100 swim free br 3, except 3rd 25 is kick FAST on back @ 1:35
1 x 200 @ 3:20 swim choice, except 3rd 50 is kick FAST
No rest between sets, check HR immediately after 3rd set & OML
GOLD-
Speedset
After the speedset, 200 easy drill before you get out.
PHILLIP- pace set (after the speedset)
200 easy drill before you get out.
Everybody do an excellent job preparing for your last few exams, use sunscreen if you "study" outside. Sunday at 4:00 p.m. Have a great day!
Friday, June 10, 2011
TB- written for scy
600 swim free br 3, every 3rd 50 is choice kick
400 reverse IM- each 100 is kick/drill by 50's
4 x 100 choice @ :10 rest drill/swim dps by 25's- one stroke per 100, change it up by 100's if you'd like
1:00 rest
1 x 100 @ 1:45- 50 6 kicks 1 pull backstroke, 25 ra backstroke, 25 la backstroke
2 x 50 kick choice negative split with boards @ :50
3 x 150 @ 2:30- 100 drill (50 fist free br 3, 50 fly pull w/free kick), 50 kick on back, desc 1-3 to what you can
2 sets of:
1 x 50 @ :50 swim fly/free by 25's
2 x 75 @ 1:10 (@ 1:00 in 2nd set) swim choice free br 3/NO FREE/free br 5, by 25's
3 x 125 @ 1:40 (@ 1:30 in 2nd set)- swim free br 3, except last 25 is kick on back; desc 1-3 to what you can in 1st set
No rest between sets, check HR after 2nd set; then continue right into...
3 sets of:
(NOTE: 50's get :05 faster per round- 3rd round all 50's @ :45; in 2nd set the 75's kick are 100's kick with board @ 1:45; in 3rd, go back to 75's kick with board. Focus on the 5 FAST underwater dolphin kicks off of each wall on all 50's)
3 x 50 @ :55 kick on back with 5 FAST underwater dolphin kicks off of each wall- mod neg split
1 x 75 @ 1:20 kick with board, get time
3 x 50 @ :55 kick as above
1 x 75 @ 1:20 kick w/board, faster than 1st 75
3 x 50 @ :55 kick as above
1 x 75 @ 1:20 kick w/board, FASTEST of the set
No rest between sets; check HR immediately after 3rd set & OML.
Finish up with...
1 x 1200 swim with snorkel as follows:
300 moderate (no slower than 3:45)
300 STRONG (under 3:30)
300 moderate (3:45)
300 FAST- can you get under 3:20? 3:15?!?
Check HR immediately & OML
200 drill before you get out = 6700 scy. Eat well today, stay hydrated and get excited for the meet. Have a great day!
TB- written for scy
600 swim free br 3, every 3rd 50 is choice kick
400 reverse IM- each 100 is kick/drill by 50's
4 x 100 choice @ :10 rest drill/swim dps by 25's- one stroke per 100, change it up by 100's if you'd like
1:00 rest
1 x 100 @ 1:45- 50 6 kicks 1 pull backstroke, 25 ra backstroke, 25 la backstroke
2 x 50 kick choice negative split with boards @ :50
3 x 150 @ 2:30- 100 drill (50 fist free br 3, 50 fly pull w/free kick), 50 kick on back, desc 1-3 to what you can
2 sets of:
1 x 50 @ :50 swim fly/free by 25's
2 x 75 @ 1:10 (@ 1:00 in 2nd set) swim choice free br 3/NO FREE/free br 5, by 25's
3 x 125 @ 1:40 (@ 1:30 in 2nd set)- swim free br 3, except last 25 is kick on back; desc 1-3 to what you can in 1st set
No rest between sets, check HR after 2nd set; then continue right into...
3 sets of:
(NOTE: 50's get :05 faster per round- 3rd round all 50's @ :45; in 2nd set the 75's kick are 100's kick with board @ 1:45; in 3rd, go back to 75's kick with board. Focus on the 5 FAST underwater dolphin kicks off of each wall on all 50's)
3 x 50 @ :55 kick on back with 5 FAST underwater dolphin kicks off of each wall- mod neg split
1 x 75 @ 1:20 kick with board, get time
3 x 50 @ :55 kick as above
1 x 75 @ 1:20 kick w/board, faster than 1st 75
3 x 50 @ :55 kick as above
1 x 75 @ 1:20 kick w/board, FASTEST of the set
No rest between sets; check HR immediately after 3rd set & OML.
Finish up with...
1 x 1200 swim with snorkel as follows:
300 moderate (no slower than 3:45)
300 STRONG (under 3:30)
300 moderate (3:45)
300 FAST- can you get under 3:20? 3:15?!?
Check HR immediately & OML
200 drill before you get out = 6700 scy. Eat well today, stay hydrated and get excited for the meet. Have a great day!
Thursday, June 9, 2011
SMAC- Silver
After the usual 300/200 warmup...
6 x 50 @ 1:40-
25 choice kick on back with 5 FAST underwater dolphin kicks off the wall
25 choice drill
3 sets of:
4 x 25 drill @ :45- I'll give you the drill for each set
3 x 100 swim/kick with boards @ 2:45 (same stroke as 25's drill above), descend these 100's 1-3 to all out SMOKING FAST!
No rest between sets; check HR after 3rd 100 in each set
1:00 rest after 3rd set.
Until 7:30 p.m., finish up with...
1 x 50 swim free br 3 STRONG negative split (I'll everybody their own interval)
1 x breaststroke pullout
Immediately after you breakout from the breaststroke pullout...
:10 FAST vertical dolphin kick; then...
sprint back to the wall
:20 rest between rounds
100 easy drill before you get out
Do an excellent job preparing for your end-of-year exams. Have a great day!
SMAC- Silver
After the usual 300/200 warmup...
6 x 50 @ 1:40-
25 choice kick on back with 5 FAST underwater dolphin kicks off the wall
25 choice drill
3 sets of:
4 x 25 drill @ :45- I'll give you the drill for each set
3 x 100 swim/kick with boards @ 2:45 (same stroke as 25's drill above), descend these 100's 1-3 to all out SMOKING FAST!
No rest between sets; check HR after 3rd 100 in each set
1:00 rest after 3rd set.
Until 7:30 p.m., finish up with...
1 x 50 swim free br 3 STRONG negative split (I'll everybody their own interval)
1 x breaststroke pullout
Immediately after you breakout from the breaststroke pullout...
:10 FAST vertical dolphin kick; then...
sprint back to the wall
:20 rest between rounds
100 easy drill before you get out
Do an excellent job preparing for your end-of-year exams. Have a great day!
Thursday, June 9, 2011
Thursday, June 9, 2011
SMAC- Platinum & Gold
600/400 swim freestyle (Jenna- 50 swim, 25 fly kick on side, 25 choice kick)
400 reverse IM- each 100 is 50 drill, 25 choice kick, 25 2 kicks 1 pull breaststroke
1:00 rest
With fins,
8 x 75 @ 1:20 as follows:
breaststroke pull w/dolphin kick, except...
#3 & #6 are 3 x 25 breast pull with free kick @ :40
Take off fins after #8, then...
6 x 50 @ :50 swim free br 3/5 by 25's- evens are neg split
6 x 50 swim breast/free by 25's @ :50- build the breaststroke to a FAST turn
6 x 50 swim breaststroke @ 1:10 desc 1-3/4-6 to something JUICY!
1:00 rest, check HR
9 sets of:
3 x 25 swim in M-R-S (jungle sprint/build/all FAST, by 25's)
1 x 50 kick all out FAST for time (in 2nd set, 2 x 50 kick FAST @ :10 rest; in 3rd set- 3 x 50 kick FAST @ :10 rest) - keep track of average time for each set
Change strokes after each set of 3.
After 9th set, get fins...
6 x 200 kick @ 3:30- 1 easy, 1 FAST
1:00 rest, take off fins.
Finish up with...
Platinum- pace set
Gold- 2 x 600 @ :20 rest pull free w/snorkel, or br 3/5/7/9 by 50's
200 drill/kick before you get out.
Do an excellent job preparing for your exams. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle (Jenna- 50 swim, 25 fly kick on side, 25 choice kick)
400 reverse IM- each 100 is 50 drill, 25 choice kick, 25 2 kicks 1 pull breaststroke
1:00 rest
With fins,
8 x 75 @ 1:20 as follows:
breaststroke pull w/dolphin kick, except...
#3 & #6 are 3 x 25 breast pull with free kick @ :40
Take off fins after #8, then...
6 x 50 @ :50 swim free br 3/5 by 25's- evens are neg split
6 x 50 swim breast/free by 25's @ :50- build the breaststroke to a FAST turn
6 x 50 swim breaststroke @ 1:10 desc 1-3/4-6 to something JUICY!
1:00 rest, check HR
9 sets of:
3 x 25 swim in M-R-S (jungle sprint/build/all FAST, by 25's)
1 x 50 kick all out FAST for time (in 2nd set, 2 x 50 kick FAST @ :10 rest; in 3rd set- 3 x 50 kick FAST @ :10 rest) - keep track of average time for each set
Change strokes after each set of 3.
After 9th set, get fins...
6 x 200 kick @ 3:30- 1 easy, 1 FAST
1:00 rest, take off fins.
Finish up with...
Platinum- pace set
Gold- 2 x 600 @ :20 rest pull free w/snorkel, or br 3/5/7/9 by 50's
200 drill/kick before you get out.
Do an excellent job preparing for your exams. Have a great day!
Thursday Morning, June 9, 2011
SMAC- Gold
After 2 rounds of the dryland circuit...
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
6 x 75 @ :10 rest
odds- drill/kick/drill by 25's
evens- swim dps/kick/swim dps by 25's
1:00 rest
As many rounds as possible (all from a dive):
1 x 25- FAST breakout, then drill to the end (about 10 yards)
1 x 25- FAST to 18 yards, then drill to the end
1 x 25- all FAST to a foot touch
400 pull w/snorkel after every 4th set
200 drill/kick by 50's before you get out.
Do an excellent job in school today, be sure to drink plenty of water. Have a great day!
SMAC- Gold
After 2 rounds of the dryland circuit...
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
6 x 75 @ :10 rest
odds- drill/kick/drill by 25's
evens- swim dps/kick/swim dps by 25's
1:00 rest
As many rounds as possible (all from a dive):
1 x 25- FAST breakout, then drill to the end (about 10 yards)
1 x 25- FAST to 18 yards, then drill to the end
1 x 25- all FAST to a foot touch
400 pull w/snorkel after every 4th set
200 drill/kick by 50's before you get out.
Do an excellent job in school today, be sure to drink plenty of water. Have a great day!
Thursday, June 9, 2011
TB- written for scy
600 swim choice (200 free/100 IM?)
400 reverse IM- each 100 is drill/drill/kick/2 kicks 1 pull breaststroke drill, by 25's
1:00 rest
With fins,
8 x 75 @ 1:20- breast pull with dolphin kick, except 3rd & 6th 75's are 3 x 25's breast pull with free kick
Fins off
4 x 50 swim free br 3/5 @ :45
4 x 50 swim breast/free by 25's @ :50
1:00 rest, check HR
2 sets of:
3 x 50 swim back/breast by 25's @ :50
1 x 150 swim neg split free br 3 @ 1:50- good legs on the 2nd 75
3 x 50 swim/kick fly by 25's @ :50
2 x 150 swim negative split backstroke @ 2:00- 5 FAST underwater dolphin kicks off of each wall
6 x 25 choice breaststroke drill @ :40
3 x 50 swim negative split breaststroke @ :50 (@ :55 if necessary)
2 x 150 swim back/breast by 25's, desc the 3 x 50's 1-3 to what you can, @ 2:15
:30 rest between sets to check HR, no more than :30 rest
1:00 rest after 2nd set; check HR immediately & OML
16 x 50 kick on back as follows:
3 @ :55/1 @ :45
2 @ :55/2 @ :45
1 @ :55/3 @ :45
:30 rest
4 x 50 kick @ :45- these can be with a board if you'd like
1:00 rest
Finish up with...
3 x 450 @ 6:00 as follows:
300 swim neg split free br 3
:10 rest
1 x 150 swim free br 3- under 1:40
Check HR after #3
200 easy drill = 7050 scy
Glad your done with your first year of HS! Have a great day!
TB- written for scy
600 swim choice (200 free/100 IM?)
400 reverse IM- each 100 is drill/drill/kick/2 kicks 1 pull breaststroke drill, by 25's
1:00 rest
With fins,
8 x 75 @ 1:20- breast pull with dolphin kick, except 3rd & 6th 75's are 3 x 25's breast pull with free kick
Fins off
4 x 50 swim free br 3/5 @ :45
4 x 50 swim breast/free by 25's @ :50
1:00 rest, check HR
2 sets of:
3 x 50 swim back/breast by 25's @ :50
1 x 150 swim neg split free br 3 @ 1:50- good legs on the 2nd 75
3 x 50 swim/kick fly by 25's @ :50
2 x 150 swim negative split backstroke @ 2:00- 5 FAST underwater dolphin kicks off of each wall
6 x 25 choice breaststroke drill @ :40
3 x 50 swim negative split breaststroke @ :50 (@ :55 if necessary)
2 x 150 swim back/breast by 25's, desc the 3 x 50's 1-3 to what you can, @ 2:15
:30 rest between sets to check HR, no more than :30 rest
1:00 rest after 2nd set; check HR immediately & OML
16 x 50 kick on back as follows:
3 @ :55/1 @ :45
2 @ :55/2 @ :45
1 @ :55/3 @ :45
:30 rest
4 x 50 kick @ :45- these can be with a board if you'd like
1:00 rest
Finish up with...
3 x 450 @ 6:00 as follows:
300 swim neg split free br 3
:10 rest
1 x 150 swim free br 3- under 1:40
Check HR after #3
200 easy drill = 7050 scy
Glad your done with your first year of HS! Have a great day!
Wednesday, June 8, 2011
Wednesday, June 8, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is choice backstroke drill/drill/kick/drill, by 25's
1:00 rest
8 x 100
odds- 50 ra2 la2 free drill/50 kick choice @ 1:50
evens- 50 swim mod negative split free br 3, 50 choice drill in breast or fly @ 1:40
1:00 rest
3 sets of:
3 x 50 swim/kick choice by 25's @ :55
1 x 150 drill/swim by 25's- count strokes on 25 swim, descend that # from 1-3, @ 2:45
3 x 50 kick on back @ :55- 5 FAST underwater dolphin kicks off of each wall!
No rest between sets, check HR after 3rd set, then get right into...
1 x 600 pull free w/snorkel, or br 3/5/3/7 by 50's
1:00 rest, check HR again
9 x 100 in sets of 3 as follows:
1- swim free br 3/5 by 50's @ 1:35
2- swim back with 5 FAST underwater dolphin kicks off of each wall @ 1:35
3- drill/swim by 25's in 4th best stroke (NO FREE) @ 1:50
1:00 rest, check HR, then get fins
FLY DRILLING WITH FINS
200 easy drill before you get out. Study well for your exams & remind your parents about the entry fees. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is choice backstroke drill/drill/kick/drill, by 25's
1:00 rest
8 x 100
odds- 50 ra2 la2 free drill/50 kick choice @ 1:50
evens- 50 swim mod negative split free br 3, 50 choice drill in breast or fly @ 1:40
1:00 rest
3 sets of:
3 x 50 swim/kick choice by 25's @ :55
1 x 150 drill/swim by 25's- count strokes on 25 swim, descend that # from 1-3, @ 2:45
3 x 50 kick on back @ :55- 5 FAST underwater dolphin kicks off of each wall!
No rest between sets, check HR after 3rd set, then get right into...
1 x 600 pull free w/snorkel, or br 3/5/3/7 by 50's
1:00 rest, check HR again
9 x 100 in sets of 3 as follows:
1- swim free br 3/5 by 50's @ 1:35
2- swim back with 5 FAST underwater dolphin kicks off of each wall @ 1:35
3- drill/swim by 25's in 4th best stroke (NO FREE) @ 1:50
1:00 rest, check HR, then get fins
FLY DRILLING WITH FINS
200 easy drill before you get out. Study well for your exams & remind your parents about the entry fees. Have a great day!
Wednesday, June 8, 2011
TB- written for scy
600 swim freestyle (every 3rd 50 is drill, choice stroke, if you'd like to mix it up)
400 reverse IM- each 100 is kick/drill/drill/swim, by 25's
1:00 rest
4 x 150 @ :10 rest- 100 drill/swim by 25's, 50 kick mod/FAST by 25's (odd 150's are free, even 150's are NO FREE)
8 x 75 @ 1:10
odds- swim free br 3/5/3 by 25's with BIG 6 beat kick on the 2nd 25
evens- swim IM- fly/back/breast by 25's
1:00 rest, check HR
All one set (until the 50 kick FAST after the 6 x 100 @ 1:15 & 1:05):
6 x 100 swim @ 1:20
odds are strong neg split free br 3
evens are 50 free br 3, 25 choice kick on back, 25 choice swim
2 x 350 @ 5:00 swim backstroke- 200 swim mod-strong, then descend last 3 x 50's to what you can; focus on strong breakouts with 5 FAST underwater dolphin kicks off of each wall
6 x 100 swim free br 3 @ 1:15
2 x 350 @ 5:30 as follows:
225 swim IM (3 x 75 IM's- NO FREE, desc 1-3 to about 85% or 90%)
125 kick on back; in the first 350, this 125 kick is FAST on odd 25's, moderate on even 25's; in the 2nd 350, this 125 kick is all FAST- use the 5 FAST underwater dolphin kicks to help you breakout moving forward, and FAST.
6 x 100 swim free br 3-
2 @ 1:15
1 @ 1:05
:20 rest, check HR, then...
1 x 50 choice kick all out FAST for time- can be on back or with a board; get time
Check HR immediately & OML
Finish up with...
2 x 600's choice @ :20 rest- 1 free & 1 back- neg split each, desc by 200's to what you can; pull the free & swim/kick the backstroke (by 50's), your choice. Mix it up, get your HR up at the nd of each 600 & feel strong in the water.
200 easy drill = 6850 scy.
Do an excellent job studying tonight, only a few exams left to go. Have a great day!
TB- written for scy
600 swim freestyle (every 3rd 50 is drill, choice stroke, if you'd like to mix it up)
400 reverse IM- each 100 is kick/drill/drill/swim, by 25's
1:00 rest
4 x 150 @ :10 rest- 100 drill/swim by 25's, 50 kick mod/FAST by 25's (odd 150's are free, even 150's are NO FREE)
8 x 75 @ 1:10
odds- swim free br 3/5/3 by 25's with BIG 6 beat kick on the 2nd 25
evens- swim IM- fly/back/breast by 25's
1:00 rest, check HR
All one set (until the 50 kick FAST after the 6 x 100 @ 1:15 & 1:05):
6 x 100 swim @ 1:20
odds are strong neg split free br 3
evens are 50 free br 3, 25 choice kick on back, 25 choice swim
2 x 350 @ 5:00 swim backstroke- 200 swim mod-strong, then descend last 3 x 50's to what you can; focus on strong breakouts with 5 FAST underwater dolphin kicks off of each wall
6 x 100 swim free br 3 @ 1:15
2 x 350 @ 5:30 as follows:
225 swim IM (3 x 75 IM's- NO FREE, desc 1-3 to about 85% or 90%)
125 kick on back; in the first 350, this 125 kick is FAST on odd 25's, moderate on even 25's; in the 2nd 350, this 125 kick is all FAST- use the 5 FAST underwater dolphin kicks to help you breakout moving forward, and FAST.
6 x 100 swim free br 3-
2 @ 1:15
1 @ 1:05
:20 rest, check HR, then...
1 x 50 choice kick all out FAST for time- can be on back or with a board; get time
Check HR immediately & OML
Finish up with...
2 x 600's choice @ :20 rest- 1 free & 1 back- neg split each, desc by 200's to what you can; pull the free & swim/kick the backstroke (by 50's), your choice. Mix it up, get your HR up at the nd of each 600 & feel strong in the water.
200 easy drill = 6850 scy.
Do an excellent job studying tonight, only a few exams left to go. Have a great day!
Tuesday, June 7, 2011
Tuesday, June 7, 2011
SMAC- Silver
After the usual 300/200 warmup...
All one continuous swim:
50 kick on back mod/FAST by 25's, 100 swim breaststroke
50 kick on back mod/FAST by 25's, 200 swim strong negative split free br 3
50 kick on back mod/FAST by 25's, 300 IM (3 continuous 100 IM's)
50 kick on back mod/FAST by 25's, 200 swim BIG negative split free br 3
50 kick on back mod/FAST by 25's, 100 swim backstroke
1:00 rest, check HR
4 sets of:
3 x 50 swim back/breast by 25's @ 1:20, desc 1-3 to what you can; focus on being aggressive on the back-to-breast turn
1 x 100 swim strong negative split freestyle @ 1:40
No rest between sets, check HR after 4th set.
Finish up with STARTS until 7:30
Make sure you're studying thoroughly for your end-of-year exams. Be sure to give your parents the entry fees for the next meet. Have a great day!
SMAC- Silver
After the usual 300/200 warmup...
All one continuous swim:
50 kick on back mod/FAST by 25's, 100 swim breaststroke
50 kick on back mod/FAST by 25's, 200 swim strong negative split free br 3
50 kick on back mod/FAST by 25's, 300 IM (3 continuous 100 IM's)
50 kick on back mod/FAST by 25's, 200 swim BIG negative split free br 3
50 kick on back mod/FAST by 25's, 100 swim backstroke
1:00 rest, check HR
4 sets of:
3 x 50 swim back/breast by 25's @ 1:20, desc 1-3 to what you can; focus on being aggressive on the back-to-breast turn
1 x 100 swim strong negative split freestyle @ 1:40
No rest between sets, check HR after 4th set.
Finish up with STARTS until 7:30
Make sure you're studying thoroughly for your end-of-year exams. Be sure to give your parents the entry fees for the next meet. Have a great day!
Tuesday, June 7, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 kick, 25 drill, 25 swim
1:00 rest
4 x 150 @ 2:45- 100 drill/swim by 25's, 50 kick easy/FAST by 25's with 5 FAST underwater dolphin kicks off of each wall; odd 150s are free, even 150's are M-R-S, NO FREE
8 x 75 @ 1:10 (or 6 @ 1:20)
odds- swim free br 3 with BIG 6 beat kick on 2nd 25
evens- swim M-R-S/free br /M-R-S by 25's
1:00 rest, check HR
6 sets of:
4 x 50 swim at 2nd 50 split of 100 Goal Time @ 1:10
100 drill @ 2:00
BROKEN 100 (from a dive):
75/:10 rest/25 in 1st & 4th sets
50/2 x 25 @ :10 rest in 2nd & 5th sets
4 x 25 all @ :10 rest in 3rd set & 6th sets.
1st set of 3 can be free; 2nd set of 3 is in M-R-S (NO FREE)
50 easy drill after Broken 100 @ 1:00 rest
Finish up with...
1 x 600 pull free with snorkel or br 3/5/7/9 by 50's
6 x 100 @ 1:30- swim free br 3/NO FREE by 50's
200 easy drill before you get out = 6200 scy
Do an excellent job preparing for your exams tonight. Make sure your parents get the entry fee info. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 kick, 25 drill, 25 swim
1:00 rest
4 x 150 @ 2:45- 100 drill/swim by 25's, 50 kick easy/FAST by 25's with 5 FAST underwater dolphin kicks off of each wall; odd 150s are free, even 150's are M-R-S, NO FREE
8 x 75 @ 1:10 (or 6 @ 1:20)
odds- swim free br 3 with BIG 6 beat kick on 2nd 25
evens- swim M-R-S/free br /M-R-S by 25's
1:00 rest, check HR
6 sets of:
4 x 50 swim at 2nd 50 split of 100 Goal Time @ 1:10
100 drill @ 2:00
BROKEN 100 (from a dive):
75/:10 rest/25 in 1st & 4th sets
50/2 x 25 @ :10 rest in 2nd & 5th sets
4 x 25 all @ :10 rest in 3rd set & 6th sets.
1st set of 3 can be free; 2nd set of 3 is in M-R-S (NO FREE)
50 easy drill after Broken 100 @ 1:00 rest
Finish up with...
1 x 600 pull free with snorkel or br 3/5/7/9 by 50's
6 x 100 @ 1:30- swim free br 3/NO FREE by 50's
200 easy drill before you get out = 6200 scy
Do an excellent job preparing for your exams tonight. Make sure your parents get the entry fee info. Have a great day!
Tuesday, June 7, 2011
BH- written for scy
All one set:
6 x 100 swim @ 1:20
odds are strong neg split free br 3
evens are 50 free br 3, 25 choice kick on back, 25 choice swim
2 x 350 @ 5:00 swim backstroke- 200 swim mod-strong, then descend last 3 x 50's to what you can; focus on strong breakouts with 5 FAST underwater dolphin kicks off of each wall
6 x 100 swim free br 3 @ 1:15
2 x 350 @ 5:30 as follows:
225 swim IM (3 x 75 IM's- NO FREE, desc 1-3 to about 85% or 90%)
125 kick FAST on back- use those 5 FAST underwater dolphin kicks to help make it FAST
6 x 100 swim free br 3-
2 @ 1:15
1 @ 1:05
:20 rest, check HR, then...
1 x 50 choice kick all out FAST for time- can be on back or with a board; get time
Check HR immediately & OML
3250 scy, 44 minutes & change
BH- written for scy
All one set:
6 x 100 swim @ 1:20
odds are strong neg split free br 3
evens are 50 free br 3, 25 choice kick on back, 25 choice swim
2 x 350 @ 5:00 swim backstroke- 200 swim mod-strong, then descend last 3 x 50's to what you can; focus on strong breakouts with 5 FAST underwater dolphin kicks off of each wall
6 x 100 swim free br 3 @ 1:15
2 x 350 @ 5:30 as follows:
225 swim IM (3 x 75 IM's- NO FREE, desc 1-3 to about 85% or 90%)
125 kick FAST on back- use those 5 FAST underwater dolphin kicks to help make it FAST
6 x 100 swim free br 3-
2 @ 1:15
1 @ 1:05
:20 rest, check HR, then...
1 x 50 choice kick all out FAST for time- can be on back or with a board; get time
Check HR immediately & OML
3250 scy, 44 minutes & change
Monday, June 6, 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 wall
:20 rest
6 x 50 @ 1:30, 25 swim, 25 kick choice on back- 5 FAST underwater dolphin kicks off of each wall
6 x 25 kick FAST choice on back @ 1:00- 5 FAST underwater dolphin kicks off of each wall, then choice kick once you break out on top of the water.
1:00 rest, check HR
3 sets of:
4 x 25 @ :45-
odds- jungle sprint (1/2 swim FAST 1/2 drill)
evens- swim build to FAST
1 x 100 swim IM @ 2:00- get time, descend 1-3 to something juicy!
No rest between sets, check HR after 3rd set
Finish up with...
1 x 200 swim BIG negative split freestyle br 3, except 3rd 50 is br 5
100 easy drill before you get out
Do an excellent job with your HW tonight, be sure you're studying 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 wall
:20 rest
6 x 50 @ 1:30, 25 swim, 25 kick choice on back- 5 FAST underwater dolphin kicks off of each wall
6 x 25 kick FAST choice on back @ 1:00- 5 FAST underwater dolphin kicks off of each wall, then choice kick once you break out on top of the water.
1:00 rest, check HR
3 sets of:
4 x 25 @ :45-
odds- jungle sprint (1/2 swim FAST 1/2 drill)
evens- swim build to FAST
1 x 100 swim IM @ 2:00- get time, descend 1-3 to something juicy!
No rest between sets, check HR after 3rd set
Finish up with...
1 x 200 swim BIG negative split freestyle br 3, except 3rd 50 is br 5
100 easy drill before you get out
Do an excellent job with your HW tonight, be sure you're studying for your end of year exams. Have a great day!
Monday, June 6, 2011
Monday, June 6, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/choice breaststroke drill, by 25's
1:00 rest
4 sets of:
2 x 50 drill free/NO FREE OR BACK by 25's @ 1:00
2 x 50 kick on back- @ :55 in odd sets; @ 1:05 in even sets, desc 1-2 to what you can
No rest between sets, check HR after 4th set
6 sets of:
2 x 100 @ 1:45- 75 swim IM (NO FREE), 25 kick FAST free on back; desc the 75 IM 1-2 to what you can
1 x 300 swim free br 3 @ 4:30- desc the 300's 1-3 & 4-6 to what you can; #'s 3 & 6 should be juicy!
No rest between sets.
Finish up with...
PLATINUM- pace set from yesterday
GOLD- 24 x 25's with fins @ :45- the usual
Do an excellent job with your exams this week- eat well, drink lots of water and get to sleep as early as possible. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/choice breaststroke drill, by 25's
1:00 rest
4 sets of:
2 x 50 drill free/NO FREE OR BACK by 25's @ 1:00
2 x 50 kick on back- @ :55 in odd sets; @ 1:05 in even sets, desc 1-2 to what you can
No rest between sets, check HR after 4th set
6 sets of:
2 x 100 @ 1:45- 75 swim IM (NO FREE), 25 kick FAST free on back; desc the 75 IM 1-2 to what you can
1 x 300 swim free br 3 @ 4:30- desc the 300's 1-3 & 4-6 to what you can; #'s 3 & 6 should be juicy!
No rest between sets.
Finish up with...
PLATINUM- pace set from yesterday
GOLD- 24 x 25's with fins @ :45- the usual
Do an excellent job with your exams this week- eat well, drink lots of water and get to sleep as early as possible. Have a great day!
Monday Morning, June 6, 2011
SMAC- Gold
After 2 rounds of the dryland circuit...
400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/choice fly drill, by 25's
1:00 rest
8 x 50 @ :10 rest
2- drill/swim by 25's
2- swim/kick by 25's
As many sets as possible:
6 x 15m sprints, as fast as you can go!- walk back to the blocks
1 x 300 pull free br 3/5/3/7/3/9 by 50's
Just :30 rest between sets.
200 easy drill before you get out.
Do an excellent job in school today, drink plenty of water between classes. Have a great day!
SMAC- Gold
After 2 rounds of the dryland circuit...
400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/choice fly drill, by 25's
1:00 rest
8 x 50 @ :10 rest
2- drill/swim by 25's
2- swim/kick by 25's
As many sets as possible:
6 x 15m sprints, as fast as you can go!- walk back to the blocks
1 x 300 pull free br 3/5/3/7/3/9 by 50's
Just :30 rest between sets.
200 easy drill before you get out.
Do an excellent job in school today, drink plenty of water between classes. Have a great day!
Sunday, June 5, 2011
Sunday, June 5, 2011
SMAC- Platinum
600- 50 swim, 100 kick IM order (by 25's) on back
400 reverse IM- each 100 is kick/drill/swim/different kick, by 25's (NO FLY for Jenna on 4th 100, go free instead)
1:00 rest
5 x 50 choice swim/drill by 25's @ :15 rest
6 x 25 kick on back @ :45- concentrate on explosive 5 FAST dolphin kicks underwater, desc 1-3/4-6 to what you can
2 sets of:
1 x 300 - swim/kick on back by 50's
:20 rest
1 x 200 kick/swim by 50's, IM order by 50's
:20 rest
2 x 100 kick on back, strong negative split & descend 1-2 @ :20 rest; check HR immediately after #2 & OML
After 2nd set...
With fins, finish up with...
5 sets of:
1 x 25 relaxed swim choice @ :40
2 x 25 kick choice FAST @ :40**
1 x 25 FAST dolphin kick LUNGBUSTER on stomach @ :40**
No rest between sets. ("**" the last 3 x 25 in each set get :05 FASTER by round- so in the 5th round, those 3 x 25 are @ :20!! WHOA!!- nothing you can't handle)
100 easy drill after 5th set = 3400 scy
Do an excellent job on your HW tonight, make sure you study for your final exams. Have a great day!
Phillip: let's finish up with some pace work-
3 sets of:
4 x 100 swim at pace (1st set mile pace @ 1:30; 2nd set 1000 pace @ 1:40; 3rd set 500 pace @ 1:50)
1 x 400 pull free w/snorkel or br 3/5/7/9 by 50's; desc these 400's 1-3 to what you can
1:00 rest between sets.
Let's talk about some goals for you while you're here training with us, maybe a time trial or two right before you go back to CO!
SMAC- Platinum
600- 50 swim, 100 kick IM order (by 25's) on back
400 reverse IM- each 100 is kick/drill/swim/different kick, by 25's (NO FLY for Jenna on 4th 100, go free instead)
1:00 rest
5 x 50 choice swim/drill by 25's @ :15 rest
6 x 25 kick on back @ :45- concentrate on explosive 5 FAST dolphin kicks underwater, desc 1-3/4-6 to what you can
2 sets of:
1 x 300 - swim/kick on back by 50's
:20 rest
1 x 200 kick/swim by 50's, IM order by 50's
:20 rest
2 x 100 kick on back, strong negative split & descend 1-2 @ :20 rest; check HR immediately after #2 & OML
After 2nd set...
With fins, finish up with...
5 sets of:
1 x 25 relaxed swim choice @ :40
2 x 25 kick choice FAST @ :40**
1 x 25 FAST dolphin kick LUNGBUSTER on stomach @ :40**
No rest between sets. ("**" the last 3 x 25 in each set get :05 FASTER by round- so in the 5th round, those 3 x 25 are @ :20!! WHOA!!- nothing you can't handle)
100 easy drill after 5th set = 3400 scy
Do an excellent job on your HW tonight, make sure you study for your final exams. Have a great day!
Phillip: let's finish up with some pace work-
3 sets of:
4 x 100 swim at pace (1st set mile pace @ 1:30; 2nd set 1000 pace @ 1:40; 3rd set 500 pace @ 1:50)
1 x 400 pull free w/snorkel or br 3/5/7/9 by 50's; desc these 400's 1-3 to what you can
1:00 rest between sets.
Let's talk about some goals for you while you're here training with us, maybe a time trial or two right before you go back to CO!
Sunday, June 5, 2011
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is kick/drill/swim/different kick, by 25's
1:00 rest
3 sets of:
1 x 100 50 fist free br 3, 50 choice kick @ 1:45
1 x 50 swim back/breast by 25's @ :50
1 x 100- 50 swim free br 3/5 by 25's, 25 swim in M-R-S build to FAST, then 25 drill in M-R-S
No rest between sets, check HR after 3rd set
1:00 rest
All kicking is on back with 5 FAST underwater dolphin kicks off of each wall!
3 x 100 kick @ 1:50
1 x 100 swim/kick by 50's, get time @ 2:00
3 x 100 kick @ 1:40
1 x 100 swim/kick by 50's, get time- faster than 1st 100 sw/k- @ 2:00
3 x 100 kick @ 1:35
1 x 100 swim/kick by 50's, get time- FASTEST of the day- @ 2:00
3 x 200 @ 2:50- 100 swim IM, 50 choice kick, 50 swim breaststroke, desc 1-3 to what you can
1:00 rest, check HR
8 x 50 kick free/choice by 25's - I'll give everybody their interval
1:00 rest
With fins, finish up with...
12 x 100 desc 1-3's @ 2:00
1 x 50 kick FAST after #3; 2 x 50 kick FAST after #6; 3 x 50 kick FAST after #9; 4 x 50 kick FAST after #12
Take fins off & go 1 x 200 drill/kick by 50's
5650 scy
Do an excellent job on your HW tonight, be sure to study for your final exams. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is kick/drill/swim/different kick, by 25's
1:00 rest
3 sets of:
1 x 100 50 fist free br 3, 50 choice kick @ 1:45
1 x 50 swim back/breast by 25's @ :50
1 x 100- 50 swim free br 3/5 by 25's, 25 swim in M-R-S build to FAST, then 25 drill in M-R-S
No rest between sets, check HR after 3rd set
1:00 rest
All kicking is on back with 5 FAST underwater dolphin kicks off of each wall!
3 x 100 kick @ 1:50
1 x 100 swim/kick by 50's, get time @ 2:00
3 x 100 kick @ 1:40
1 x 100 swim/kick by 50's, get time- faster than 1st 100 sw/k- @ 2:00
3 x 100 kick @ 1:35
1 x 100 swim/kick by 50's, get time- FASTEST of the day- @ 2:00
3 x 200 @ 2:50- 100 swim IM, 50 choice kick, 50 swim breaststroke, desc 1-3 to what you can
1:00 rest, check HR
8 x 50 kick free/choice by 25's - I'll give everybody their interval
1:00 rest
With fins, finish up with...
12 x 100 desc 1-3's @ 2:00
1 x 50 kick FAST after #3; 2 x 50 kick FAST after #6; 3 x 50 kick FAST after #9; 4 x 50 kick FAST after #12
Take fins off & go 1 x 200 drill/kick by 50's
5650 scy
Do an excellent job on your HW tonight, be sure to study for your final exams. Have a great day!
Friday, June 3, 2011
SMAC- Silver
After the usual 300/200 warmup...
4 x 150 as follows:
2 x 50 swim/kick by 25's @ 1:15- #1 is free br 3, #2 is choice- at least 5 FAST underwater dolphin kicks off of each wall!
2 x 25 jungle sprint in M-R-S (1/2 swim FAST, 1/2 drill) @ 1:00
No rest between sets, check HR after #4
1:00 rest
5 sets of:
1 x 50 swim FAST from a dive @ 2:00
1 x 50 kick FAST on back @ 2:00- at least 5 FAST underwater dolphin kicks off of each wall!
1 x 50** drill- same stroke as 50 swim from a dive (** become 100 drill in 2nd set; 150 drill/kick in 3rd set; 100 drill in 4th set; and 200 drill/kick by 50's after 5th set)
1:00 rest between sets
Do an excellent job on your HW this weekend, don't wait until Sunday to start it! Be sure to study for your end-of-year exams, too! Have a great day!
SMAC- Silver
After the usual 300/200 warmup...
4 x 150 as follows:
2 x 50 swim/kick by 25's @ 1:15- #1 is free br 3, #2 is choice- at least 5 FAST underwater dolphin kicks off of each wall!
2 x 25 jungle sprint in M-R-S (1/2 swim FAST, 1/2 drill) @ 1:00
No rest between sets, check HR after #4
1:00 rest
5 sets of:
1 x 50 swim FAST from a dive @ 2:00
1 x 50 kick FAST on back @ 2:00- at least 5 FAST underwater dolphin kicks off of each wall!
1 x 50** drill- same stroke as 50 swim from a dive (** become 100 drill in 2nd set; 150 drill/kick in 3rd set; 100 drill in 4th set; and 200 drill/kick by 50's after 5th set)
1:00 rest between sets
Do an excellent job on your HW this weekend, don't wait until Sunday to start it! Be sure to study for your end-of-year exams, too! Have a great day!
Friday, June 3, 2011
Friday, June 3, 2011
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/different drill/swim/kick build to FAST, by 25's
1:00 rest
4 x 50 catchup free drill @ 1:00- feel water on each stroke
6 x 75 @ 1:20- 25 swim free br 3, 25 choice swim breast or fly, then 25 kick on back build to FAST- remember, 5 FAST underwater dolphin kicks off of each wall!
9 x 50 as follows, all @ :50
1&2- swim/kick by 25's your choice
3- swim free br 3, desc 1-3 through the set
1 x 400 swim- 100 free br 3/5 by 50's, 100 IM- 2nd 200 FASTER than the 1st 200
1:00 rest, check HR
9 rounds of:
4 x 25 swim FAST @ :45- get times, add up for 100 scy total (odd 25's are from a dive)
1 x 100 @ 2:00- 75 kick FAST for time- get time, then 25 drill
After every 3rd set...
1 x 200 swim free br 3 with BIG negative split @ 3:00
No additional rest between sets, check HR after every 200 free
Finish up with...
1 x 800- 200 drill/kick by 50's, then 200 pull free br 3/5/7/9 by 50's
Do an excellent job with your HW this weekend, be sure to study for your final exams. Sunday at 4:00 p.m. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/different drill/swim/kick build to FAST, by 25's
1:00 rest
4 x 50 catchup free drill @ 1:00- feel water on each stroke
6 x 75 @ 1:20- 25 swim free br 3, 25 choice swim breast or fly, then 25 kick on back build to FAST- remember, 5 FAST underwater dolphin kicks off of each wall!
9 x 50 as follows, all @ :50
1&2- swim/kick by 25's your choice
3- swim free br 3, desc 1-3 through the set
1 x 400 swim- 100 free br 3/5 by 50's, 100 IM- 2nd 200 FASTER than the 1st 200
1:00 rest, check HR
9 rounds of:
4 x 25 swim FAST @ :45- get times, add up for 100 scy total (odd 25's are from a dive)
1 x 100 @ 2:00- 75 kick FAST for time- get time, then 25 drill
After every 3rd set...
1 x 200 swim free br 3 with BIG negative split @ 3:00
No additional rest between sets, check HR after every 200 free
Finish up with...
1 x 800- 200 drill/kick by 50's, then 200 pull free br 3/5/7/9 by 50's
Do an excellent job with your HW this weekend, be sure to study for your final exams. Sunday at 4:00 p.m. Have a great day!
Friday, June 3, 2011
SMAC- Platinum
Excellent job so far this week, glad you felt better yesterday; continued easy today, don't do anything if it's uncomfortable.
600- 50 swim choice, 50 fly kick (on back or side), 50 choice kick on back
400 reverse IM- each 100 is 25 drill, 25 kick, 50 swim - NO FLY, go freestyle on 4th 100
1:00 rest
15 x 100 all @ :15 rest
1- all swim free br 3, with 5 FAST dolphin kicks underwater off of each wall!
2- 50 choice swim, 50 choice kick- same 5 FAST dolphin kicks off of each wall
3- all kick on back, desc 1-5 to what you can; focus on 5 FAST underwater dolphin kicks off of each wall
1:00 rest after #15, check HR
6 sets of:
4 x 25 @ :45 as follows:
#1 is always swim choice
#3 is always FAST dolphin kick LUNGBUSTER
even 25's are always kick FAST choice on back- can you be under :20 on all of them??
1 x 50 swim free/NO FREE @ 1:00
No rest between sets, check HR after 6th set
100 easy drill after 6th set = 3500 scy
Do an excellent job with your HW this weekend, be sure to study for your final exams. Call me on Sunday to let me know how you're feeling. Have a great day!
SMAC- Platinum
Excellent job so far this week, glad you felt better yesterday; continued easy today, don't do anything if it's uncomfortable.
600- 50 swim choice, 50 fly kick (on back or side), 50 choice kick on back
400 reverse IM- each 100 is 25 drill, 25 kick, 50 swim - NO FLY, go freestyle on 4th 100
1:00 rest
15 x 100 all @ :15 rest
1- all swim free br 3, with 5 FAST dolphin kicks underwater off of each wall!
2- 50 choice swim, 50 choice kick- same 5 FAST dolphin kicks off of each wall
3- all kick on back, desc 1-5 to what you can; focus on 5 FAST underwater dolphin kicks off of each wall
1:00 rest after #15, check HR
6 sets of:
4 x 25 @ :45 as follows:
#1 is always swim choice
#3 is always FAST dolphin kick LUNGBUSTER
even 25's are always kick FAST choice on back- can you be under :20 on all of them??
1 x 50 swim free/NO FREE @ 1:00
No rest between sets, check HR after 6th set
100 easy drill after 6th set = 3500 scy
Do an excellent job with your HW this weekend, be sure to study for your final exams. Call me on Sunday to let me know how you're feeling. Have a great day!
Thursday, June 2, 2011
SMAC- Silver
After the usual 300/200 warmup...
3 sets of:
3 x 50 drill/swim choice (same stroke for all 3 x 50's) by 25's @ 1:20
1 x 100 @ 2:45 kick on back descend 1-3 to all out FAST
No rest between sets; then after 3rd set get right into...
6 x 75 @ 1:40- 25 swim free br 3, 25 swim choice NO FREE, 25 kick build to FAST with 5 FAST underwater dolphin kicks!
1:00 rest, check HR
BIG CHALLENGE SET:
As many sets as possible of:
3 x 50 swim free br 3 @ 1:05**
1 x 100 IM swim FAST @ 3:00- be sure to get your time for each IM!
**these 50's get :05 FASTER in each set. No additional rest between sets; the goal of the set is see how low you can go on the 50's free, and still hold your FAST time on the 100 IM (example: 2nd 50's @ 1:00; 3rd set 50's @ :55; 4th set 50's @ :50!! 5th set 50's @ :45, while making each 100 IM as FAST as the first set- whoa!!)
Once you've gone "as low as you can go," go 1 x 100 easy drill choice.
Do an excellent job on your HW tonight, be sure to study for your end of year exams. Have a great day!
SMAC- Silver
After the usual 300/200 warmup...
3 sets of:
3 x 50 drill/swim choice (same stroke for all 3 x 50's) by 25's @ 1:20
1 x 100 @ 2:45 kick on back descend 1-3 to all out FAST
No rest between sets; then after 3rd set get right into...
6 x 75 @ 1:40- 25 swim free br 3, 25 swim choice NO FREE, 25 kick build to FAST with 5 FAST underwater dolphin kicks!
1:00 rest, check HR
BIG CHALLENGE SET:
As many sets as possible of:
3 x 50 swim free br 3 @ 1:05**
1 x 100 IM swim FAST @ 3:00- be sure to get your time for each IM!
**these 50's get :05 FASTER in each set. No additional rest between sets; the goal of the set is see how low you can go on the 50's free, and still hold your FAST time on the 100 IM (example: 2nd 50's @ 1:00; 3rd set 50's @ :55; 4th set 50's @ :50!! 5th set 50's @ :45, while making each 100 IM as FAST as the first set- whoa!!)
Once you've gone "as low as you can go," go 1 x 100 easy drill choice.
Do an excellent job on your HW tonight, be sure to study for your end of year exams. Have a great day!
Thursday, June 2, 2011
Thursday, June 2, 2011
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/swim by 25's
1:00 rest
6 sets of:
4 x 25 @ :35- odd sets free drill; even sets drill in M-R-S, NO FREE
1 x 75 @ 1:20 (same stroke as 25's drill) kick/swim/kick by 25's- last 25 kick is FASTER than 1st 25 kick
1 x 150 @ 3:00 kick on back, get time & desc 1-3 & 4-6; #'s 3 & 6 should be FAST
No rest between sets, check HR after 3rd & 6th sets.
1:00 rest after 6th set
With fins,
3 x 300 kick @ 4:30 (or 250's), desc 1-3 to something juicy!
12 x 25 @ :40- 3 kick FAST, 1 FAST dolphin kick LUNGBUSTER!
Take fins off
6 x 50 kick descend 1-3 & 4-6 to all out FAST @ 1:10- get times on #'s 3 & 6, add together for 100 scy total
100 easy drill, figure out average pace per 25 from your 2 x 50's kick add-up time
1:00 rest
CHALLENGE SET:
At least 3 sets of:
4 x 25 kick FAST on back @ :40- must hold better than avg pace per 25 from 2 x 50 kick add-up time, or else we'll go 6 x 25's
1 x 100 swim BIG negative split free br 3 @ 1:30- if not able to hold 25's at "faster than" pace, this 100 will be FAST 100 IM
No rest between sets.
200 easy drill before you get out.
Do an excellent job with your HW tonight, be sure to study for your final exams! Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/swim by 25's
1:00 rest
6 sets of:
4 x 25 @ :35- odd sets free drill; even sets drill in M-R-S, NO FREE
1 x 75 @ 1:20 (same stroke as 25's drill) kick/swim/kick by 25's- last 25 kick is FASTER than 1st 25 kick
1 x 150 @ 3:00 kick on back, get time & desc 1-3 & 4-6; #'s 3 & 6 should be FAST
No rest between sets, check HR after 3rd & 6th sets.
1:00 rest after 6th set
With fins,
3 x 300 kick @ 4:30 (or 250's), desc 1-3 to something juicy!
12 x 25 @ :40- 3 kick FAST, 1 FAST dolphin kick LUNGBUSTER!
Take fins off
6 x 50 kick descend 1-3 & 4-6 to all out FAST @ 1:10- get times on #'s 3 & 6, add together for 100 scy total
100 easy drill, figure out average pace per 25 from your 2 x 50's kick add-up time
1:00 rest
CHALLENGE SET:
At least 3 sets of:
4 x 25 kick FAST on back @ :40- must hold better than avg pace per 25 from 2 x 50 kick add-up time, or else we'll go 6 x 25's
1 x 100 swim BIG negative split free br 3 @ 1:30- if not able to hold 25's at "faster than" pace, this 100 will be FAST 100 IM
No rest between sets.
200 easy drill before you get out.
Do an excellent job with your HW tonight, be sure to study for your final exams! Have a great day!
Thursday, June 2, 2011
SMAC- Platinum
Less than 3500, some drilling & swimming with kicking
600- 50 swim choice, 50 kick choice on back, 50 kick breast on back
400- reverse IM- each 100 is swim/drill/kick/drill, by 25's- NO FLY, go free on 4th 100
1:00 rest
18 x 50 as follows:
1-3, swim free br 3 @ :55
4-6, choice kick on back @ :55
7-9, swim/kick by 25's, all choice @ :55
3 sets of:
From, mid-pool...
5 x 50 @ 1:10 - swim into the wall, kick across the pool with FAST breakout, turn & kick back to mid-pool; all with 5 FAST underwater dolphin kicks- FAST vertical dolphin kick at mid-pool until the next 50
After 5th 50, move to the wall for....
1 x 200 kick on back, desc 1-3 to what you can
1:00 rest between sets, check HR after 3rd set
200 easy drill after 3rd set = 3450 scy
Do an excellent job with your HW tonight, be sure to study for your final exams. Have a great day!
SMAC- Platinum
Less than 3500, some drilling & swimming with kicking
600- 50 swim choice, 50 kick choice on back, 50 kick breast on back
400- reverse IM- each 100 is swim/drill/kick/drill, by 25's- NO FLY, go free on 4th 100
1:00 rest
18 x 50 as follows:
1-3, swim free br 3 @ :55
4-6, choice kick on back @ :55
7-9, swim/kick by 25's, all choice @ :55
3 sets of:
From, mid-pool...
5 x 50 @ 1:10 - swim into the wall, kick across the pool with FAST breakout, turn & kick back to mid-pool; all with 5 FAST underwater dolphin kicks- FAST vertical dolphin kick at mid-pool until the next 50
After 5th 50, move to the wall for....
1 x 200 kick on back, desc 1-3 to what you can
1:00 rest between sets, check HR after 3rd set
200 easy drill after 3rd set = 3450 scy
Do an excellent job with your HW tonight, be sure to study for your final exams. Have a great day!
Wednesday, June 1, 2011
Wednesday, June 1, 2011
SMAC- Silver
Make sure you give your parents the schedule for June & July!
After the usual 300/200 warmup...
1:00 rest
3 sets of:
4 x 25 kick FAST on back @ :50- 5 FAST underwater dolphin kicks off of each wall!
1 x 100 kick with boards- 50 free, 50 breaststroke, all FAST @ 2:30
No rest between sets; check HR after 3rd set
1:00 rest
1 x 600 swim as follows:
50 free, 25 fly
50 free, 25 back
50 free 25 breast
Continue repeating that until you have gone a 600; breathe every 3 strokes on all of the freestyle
1:00 rest at the end of the 600, check your HR.
Until 7:30...
work on breaststroke turns & pullouts.
Do an excellent job with your HW tonight, make sure you're studying a little bit each night for your "end of year" exams. Have a great day!
SMAC- Silver
Make sure you give your parents the schedule for June & July!
After the usual 300/200 warmup...
1:00 rest
3 sets of:
4 x 25 kick FAST on back @ :50- 5 FAST underwater dolphin kicks off of each wall!
1 x 100 kick with boards- 50 free, 50 breaststroke, all FAST @ 2:30
No rest between sets; check HR after 3rd set
1:00 rest
1 x 600 swim as follows:
50 free, 25 fly
50 free, 25 back
50 free 25 breast
Continue repeating that until you have gone a 600; breathe every 3 strokes on all of the freestyle
1:00 rest at the end of the 600, check your HR.
Until 7:30...
work on breaststroke turns & pullouts.
Do an excellent job with your HW tonight, make sure you're studying a little bit each night for your "end of year" exams. Have a great day!
Wednesday, June 1, 2011
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is 25 drill, 25 swim, 50 kick
1:00 rest
5 x 50 @ 1:00- swim free br 3/ fist free drill br 3- by 25's; count strokes, try to get both 25's at the same #
4 x 125 @ 2:30- 50 swim free br 3/5 by 25's, then 75 drill/kick/drill by 25's in M-R-S, NO FREE
1 x 350 as follows:
odd 50's are kick choice on back with 5 FAST underwater dolphin kicks off of each wall
even 50's are drill/swim by 25's, either breaststroke or fly
1:00 rest, check HR immediately & OML
19 x 100 as follows:
1&2: swim free br 3, except 3rd 25 is br 5, @ 1:35
#3- drill/kick by 25's in M-R-S @ 1:45
#4- swim/kick by 50's in M-R-S @ 1:45
After #16...
17-19:
50 swim free br 3, 50 drill/swim by 25's in 4th best stroke, @ 1:45
1:00 rest after #19, check HR again, then...
3 sets of:
1 x 200 swim backstroke - strong kick on 3rd 50- 5 FAST underwater dolphin kicks off of each wall throughout, @ 3:30
2 x 75 pull free br 3/5/7 by 25's, @ 1:15
No rest between sets, check HR after 3rd set immediately & OML
200 easy drill after 3rd set = 5050 scy
Do an excellent job with your HW tonight, make sure you're studying a little bit each night for your final exams. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is 25 drill, 25 swim, 50 kick
1:00 rest
5 x 50 @ 1:00- swim free br 3/ fist free drill br 3- by 25's; count strokes, try to get both 25's at the same #
4 x 125 @ 2:30- 50 swim free br 3/5 by 25's, then 75 drill/kick/drill by 25's in M-R-S, NO FREE
1 x 350 as follows:
odd 50's are kick choice on back with 5 FAST underwater dolphin kicks off of each wall
even 50's are drill/swim by 25's, either breaststroke or fly
1:00 rest, check HR immediately & OML
19 x 100 as follows:
1&2: swim free br 3, except 3rd 25 is br 5, @ 1:35
#3- drill/kick by 25's in M-R-S @ 1:45
#4- swim/kick by 50's in M-R-S @ 1:45
After #16...
17-19:
50 swim free br 3, 50 drill/swim by 25's in 4th best stroke, @ 1:45
1:00 rest after #19, check HR again, then...
3 sets of:
1 x 200 swim backstroke - strong kick on 3rd 50- 5 FAST underwater dolphin kicks off of each wall throughout, @ 3:30
2 x 75 pull free br 3/5/7 by 25's, @ 1:15
No rest between sets, check HR after 3rd set immediately & OML
200 easy drill after 3rd set = 5050 scy
Do an excellent job with your HW tonight, make sure you're studying a little bit each night for your final exams. Have a great day!
Wednesday, June 1, 2011
SMAC- Platinum
All easy again today; I put in more kicking and less drilling, because you said the drilling seems to bother you...
600- 50 swim relaxed free br 3, 100 kick on back
400 reverse IM- each 100 is 25 drill, 25 swim, 50 kick- NO FLY, go free on 4th 100
1:00 rest
3 sets of:
4 x 25 choice free drill @ :40- swim these 25's (dps) if the drilling is too uncomfortable.
2 x 75 @ @ 1:30- kick/swim/kick by 25's
4 x 25 @ :40- as above
2 x 75 @ 1:20- kick/swim/kick by 25's- 5 FAST underwater dolphin kicks off of each wall!
4 x 25 @ :40- as above
2 x 75 @ 1:20- all kick, desc 1-2 to what you can (go @ 1:30 if necessary); focus on those 5 FAST underwater dolphin kicks off of each wall!
:30 rest between sets, check HR after each set
200 easy drill after the 3rd set = 3450 scy
Do an excellent job with your HW tonight, be sure to study for your final exams. Have a great day!
SMAC- Platinum
All easy again today; I put in more kicking and less drilling, because you said the drilling seems to bother you...
600- 50 swim relaxed free br 3, 100 kick on back
400 reverse IM- each 100 is 25 drill, 25 swim, 50 kick- NO FLY, go free on 4th 100
1:00 rest
3 sets of:
4 x 25 choice free drill @ :40- swim these 25's (dps) if the drilling is too uncomfortable.
2 x 75 @ @ 1:30- kick/swim/kick by 25's
4 x 25 @ :40- as above
2 x 75 @ 1:20- kick/swim/kick by 25's- 5 FAST underwater dolphin kicks off of each wall!
4 x 25 @ :40- as above
2 x 75 @ 1:20- all kick, desc 1-2 to what you can (go @ 1:30 if necessary); focus on those 5 FAST underwater dolphin kicks off of each wall!
:30 rest between sets, check HR after each set
200 easy drill after the 3rd set = 3450 scy
Do an excellent job with your HW tonight, be sure to study for your final exams. Have a great day!
Tuesday, May 31, 2011
SMAC- Silver
After the usual 300/200 warmup...
Breaststroke drilling with fins:
-broken up with some 25's FAST kick on back (focusing on 5 FAST dolphin kicks underwater when you push off the wall!)
3 sets of:
3 x 50 drill/swim breaststroke by 25's @ 1:30 (I'll give you the drill for each 50)
1 x 100 swim BIG negative split freestyle @ 1:40- use those legs on the 2nd 50!
No rest between sets, check HR after the 3rd set for :06
4 sets of:
2 x 25 @ :50 kick FAST on back- same great dolphin kick underwater when you push off the wall!
2 x 50 swim breaststroke descend 1-2 to something smoking FAST @ 1:30
No rest between sets, check HR after each FAST 50 breaststroke.
100 easy drill after the 4th set
If there is time...
Work on starts!
Do an excellent job on your HW tonight, make sure you review a little bit each night for your end-of-year exams. Have a great day!
SMAC- Silver
After the usual 300/200 warmup...
Breaststroke drilling with fins:
-broken up with some 25's FAST kick on back (focusing on 5 FAST dolphin kicks underwater when you push off the wall!)
3 sets of:
3 x 50 drill/swim breaststroke by 25's @ 1:30 (I'll give you the drill for each 50)
1 x 100 swim BIG negative split freestyle @ 1:40- use those legs on the 2nd 50!
No rest between sets, check HR after the 3rd set for :06
4 sets of:
2 x 25 @ :50 kick FAST on back- same great dolphin kick underwater when you push off the wall!
2 x 50 swim breaststroke descend 1-2 to something smoking FAST @ 1:30
No rest between sets, check HR after each FAST 50 breaststroke.
100 easy drill after the 4th set
If there is time...
Work on starts!
Do an excellent job on your HW tonight, make sure you review a little bit each night for your end-of-year exams. Have a great day!
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