Sunday, July 31, 2011

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick, by 25's
1:00 rest
2 sets of:
2 x 50 ra2 la2 free drill @ 1:00
2 x 50 drill/swim by 25's NO FREE @ 1:00
1 x 200 kick choice on back*- negative split each 50- 5 FAST underwater dolphin kicks off of each wall
:30 rest between sets; check HR after each set; *in 2nd set, 200 kick is w/boards
After 2nd set...
2 sets of:
3 x 100 @ 1:35 swim 50 free br 3, 50 NO FREE- mod neg split to both 50's
6 x 50 @ :55 kick choice kick on back w/mod neg split (2nd set w/boards)- 5 FAST underwater dolphin kicks off of each wall
No rest between sets, check HR after 2nd set...
2 sets of:
4 x 75 swim-
odds are IM (NO FREE) @ 1:15
evens- 50 swim choice, 25 swim NO FREE
6 x 25 @ :40- jungle sprints-
odds are kick
evens are swim
No rest between sets, check HR after 2nd set
With fins, finish up with...
16 x 25 @ :45- the usual sets of 4, focus on great breakouts & FAST underwater dolphin kicks off the wall!
100 easy drill = 4200 scy
Last week- rest up, start drinking lots of water & Gatorade (NO SODA!) and get excited for the meet! Have a great day!

Friday, July 29, 2011

SMAC- Platinum & Gold

600/400 swim freestyle (Jenna- go 50 swim, 50 drill, 50 kick)
400 reverse IM- each 100 is drill/drill/kick/2 kicks 1 pull breaststroke drill, by 25's (Jenna- NO FLY)
1:00 rest
1 x 300 @ 5:30- 50 choice free drill, 50 swim dist per stroke free, 50 choice kick- 2x
2 x 200 @ 3:30- 50 drill/swim NO FREE by 25's, 50 kick negative split
2 x 100 kick @ 2:00- descend the 4 x 25's 1-4 to what you can
6 x 75-
odds swim free br 3/5/3 by 25's @ 1:10
evens- swim IM (NO FREE) @ 1:20, desc 1-3 to what you can
6 x 75 @ 1:20
odds- swim/drill/swim by 25's NO FREE
evens- kick, desc 1-3 to what you can with 5 FAST underwater dolphin kicks off of each wall!
8 x 25 @ :40-
odds- jungle sprint kick with 5 FAST underwater dolphin kicks off of each wall
evens- jungle sprint swim- same great breakouts with 5 FAST dolphin kicks off the wall!
1:00 rest, check HR
2 sets of:
BROKEN 100: 75/:10 rest/25
100 drill @ 2:30
BROKEN 100: 50/:10 rest/25/:10/25
100 drill @ 2:30
BROKEN 100: 4 x 25 swim @ :10 rest
1 x 300- 100 drill, 200 pull free br 3/5 by 50's
1:00 rest between sets.
Enjoy your time off this weekend, stay out of the sun & drink plenty of water- one week to go, get excited for the meet. Have a great day!

Thursday, July 28, 2011

SMAC- Gold
Written for LCM

400 swim freestyle
400 reverse IM- each 100 is drill/swim/kick/drill by 25's
1:00 rest
3 x 100 @ 2:15- 50- 1/2 drill 1/2 swim, 50 kick choice
2 sets of:
2 x 150 @ 3:00- 50 swim free br 3, 50 breast (1/2 swim 1/2 drill), 50 choice drill or kick- NO FREE
4 x 50 swim @ :55- evens are 1/2 NO FREE, 1/2 free (mix up the NO FREE)
No rest between sets.
6 sets of:
3 x 50 kick descend 1-3 to all out FAST @ 1:30
1 x 50 drill @ 1:30
1* x 50 swim FAST choice @ 1:00
1 x 50 drill @ 1:00- same stroke as 50 swim FAST
* 2 x 50 swim FAST in even sets...
OR...
1 x 150 IM swim in each set, descend 1-2 @ 4:00
No rest between sets, check HR
1 x 200 pull free br 3/5 by 50's after 2nd & 4th sets.
100 easy drill after 6th set.
Rest up today, drink plenty of water & wear your sunscreen if you have to be outside. Have a great day!

Wednesday Morning, July 27, 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 kick/drill/swim/drill, by 25's (Jenna- NO FLY)
1:00 rest
3 sets of:
2 x 150 @ 3:15- 50 ra2 la2 free drill, 50 choice breaststroke drill, 50 choice kick on back with 5 FAST underwater dolphin kicks off the wall!
2 x 100 swim free br 3 @ 1:45 (neg split in 2nd set; 3rd set is swim free/breast by 50's)
2 x 50 kick choice @ 1:10- 5 FAST underwater dolphin kicks off the wall, then moderate kick
No rest between sets, check HR after 3rd set
1 x 600 pull free br 3/5/3/7 by 50's
1:00 rest
2 sets of:
1 x 150 drill/swim dps/drill in M-R-S @ 3:30
3 x 50 swim dps (desc stroke count 1-3) @ 1:10 in M-R-S
No rest between sets.
With fins:
24 x 25 @ :50- the usual sets of 4
200 easy drill before you get out
Wear your sunscreen today and drink plenty of water or Gatorade. Have a great day!

Tuesday, July 26, 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/kick/drill, by 25's (Jenna- NO FLY)
1:00 rest
2 x 200 @ 4:00-
odd 50's 1/2 fist free drill 1/2 choice free drill
even 50's choice drill NO FREE
1 x 300 @ 5:30-
50 swim free br 3, 50 1/2 drill 1/2 swim in M-R-S, 50 kick choice build to FAST at 25m, then moderate kick to the end
8 x 50 @ :55 swim free br 3- except #3&6 are br 5- roll hips, finish stroke
1:00 rest, check HR
3 sets of:
6 x 50 kick @ 1:30- 1 easy, 1 FAST
100 drill choice @ 2:30
No rest between sets, check HR after last 50; 2nd set of 50's can be with boards.
After 3rd set...
1 x 100 kick all out FAST for time
1:00 rest
With fins:
12 x 100 swim/drill by 50's @ 2:30- descend the 50 swim 1-3 to all out smoking FAST- 2nd 50 is always drill
200 easy drill after #12 = 4600 lcm
Drink plenty of water today & wear your sunscreen if you have to be outside. All easy drilling tomorrow. Have a great day!

Monday, July 25, 2011

SMAC- Platinum & Gold
Follow World Champs results at www.swimmingworldmagazine.com

600/400 swim freestyle (Jenna- go swim/drill/kick by 50's)
400 reverse IM- each 100 is 25 drill, 25 swim, 50 kick)
1:00 rest
2 x 125 @ 2:15- 50 ra2 la2 free drill, 75 kick/drill/kick in M-R-S
4 x 75 @ 1:20- 25 choice free drill, 50 swim/drill by 25's in M-R-S
1 x 150 @ 2:30- swim free/M-R-S by 25's, descend the 3 x 50's to what you can
6 x 50 swim/kick by 25's descend 1-3 to what you can @ :55 (2nd 3 x 50 in M-R-S)
1:00 rest, check HR
6 sets of:
BROKEN 75: 50 FAD, :10 rest, 25 FAP
1 x 75 drill
1:00 rest
BROKEN 75: 3 x 25 @ :10 rest
1 x 75 drill
1 x 150 pull br 3/5/3 by 50's
1 x 50 drill/swim dps
1:00 rest
3rd & 6th sets are kick choice
4800 scy
Wear your sunscreen today and drink plenty of water or Gatorade (NO SODA!). Last week of hard work, get excited for the meet! Have a great day!

Sunday, July 24, 2011

SMAC- Platinum & Gold
World Champs start today!

600/400 swim freestyle (Jenna- go 25 swim, 25 drill, 50 kick negative split)
400 reverse IM- each 100 is kick/drill/swim/choice breaststroke drill, by 25's
1:00 rest
3 x 100 @ 1:50- 50 fist free br 3, 50 choice drill NO FREE
4 x 75 @ 1:15- 25 swim free br 3, 50 drill/swim by 25's in M-R-S
8 x 25 @ :40-
odds- jungle sprint, choice stroke
evens- jungle sprint kick on back with 5 FAST underwater dolphin kicks
1:00 rest, check HR
3 sets of:
1 x 100 swim free br 3 @ 1:25
1 x 100 swim free/NO FREE by 50's @ 1:30
1 x 100 swim IM @ 1:35
6 x 50* kick choice on back @ :55- 5 FAST underwater dolphin kicks off of each wall!
*in 2nd set, 50's kick can be with boards @ :55, but negative split; in 3rd set, choice kick @ :50
No rest between sets. Check HR after 3rd set, then...
1 x 400 pull free br 3/5/3/7 by 50's
1:00 rest
With fins, finish up with...
3 sets of:
6 x 25 @ :40-
odds are jungle sprint
evens are swim build to FAST
4 x 50 @ 1:10
odds are drill
#2- swim/kick on back FAST by 25's- 5 FAST underwater dolphin kicks off the wall
#4- LUNGBUSTER/swim FAST by 25's
No rest between sets, check HR after 3rd set.
150 easy drill = 5000 scy
Eat well tonight, get ready for the last full week of workouts. Be sure to check www.swimmingworldmagazine.com for updates from World Champs. Have a great day!

Friday, July 22, 2011

SMAC- Platinum & Gold

600/400 swim freestyle (Jenna- go 50 swim, 50 drill, 50 kick)
400 reverse IM- each 100 is drill/drill/swim/kick by 25's (Jenna- NO FLY)
1:00 rest
5 x 100 @ 1:45-
odds- 50 fist free br 3, 50 choice drill in M-R-S
evens- 50 kick neg split on back, 50 drill/swim by 25's NO FREE
16 x 75 as follows:
1-4: swim free br 3/5/3 by 25's @ 1:10 with BIG 6 beat kick on 2nd 25
5-8: swim choice/kick on back/swim choice by 25's @ 1:10
9-12: swim NO FREE/free br 3/NO FREE by 25's @ 1:10
13-16: kick/swim choice/kick by 25's @ 1:10
Check HR, then continue right into...
1 x 400 pull free br 3/5/3/7 by 50's
1:00 rest, check HR again
4 sets of:
3 x 50 swim/kick by 25's FAST @ :10 rest (swim can be IM)- add up 3 x 50's
100 drill @ 2:00
4 x 25 kick FAST @ :45- add up times for 100 yard total (can you better your 3 x 50's add up time?); 4th set is @ :10 rest
1:00 rest after 25's kick
1 x 150 swim BIG negative split- mix this up: free br 3, back, IM
1:00 rest between sets
Finish up with...
1 x 300 drill/swim/kick by 50's- 2 times through
200 easy drill = 5600 scy
Try to stay inside today, but drink lots of water and wear your sunscreen anyway. Enjoy your day off tomorrow, have a great weekend!

Thursday, July 21, 2011

SMAC- Platinum & Gold
Written for LCM

600/400 swim freestyle (Jenna- go 25 drill, 25 swim, 50 kick)
400 reverse IM- each 100 is drill/swim/kick drill, by 25's
1:00 rest
2 x 200 @ 4:00- 50 choice drill, 50 choice kick with 5 FAST underwater dolphin kicks off of each wall
2 x 150 @ 3:15- 50 swim free br 3, 50 M-R-S (1/2 swim 1/2 drill), 50 choice kick- 5 FAST underwater dolphin kicks off of each wall!
8 x 50 @ :55 as follows:
odds- swim 1/2 free, 1/2 NO FREE
evens- 1/2 swim choice, 1/2 kick choice
1:00 rest, check HR
4 sets of:
2 x 100 swim free br 3 @ 1:35- mod neg split on #1, strong neg split on #2
1 x 100 swim free/M-R-S by 25's @ 1:45
1 x 100 swim/kick by 50's- your choice - @ 1:55
2 x 50 kick descend 1-2 to what you can @ 1:05 (even sets w/board @ 1:15)
No rest between sets, check HR after each set.
1:00 rest after 4th set, then...
2 x 300 pull free br 3/5 by 50's on 1st 300, 3/5/7 by 50's on 2nd 300- @ :20 rest, desc 1-2 to what you can
1:00 rest, check HR
With fins, finish up with...
18 x 50 @ 1:20 as follows:
1- drill choice
2- choice: jungle sprint or swim build to 85%-90%
3- swim all out FAST
No rest between sets of 3, focus on 5 FAST underwater dolphin kicks to the breakout on each 50!
200 easy drill before you get out = 5700 lcm
Drink plenty of water today and be sure to wear your sunscreen if you have to be outside. Have a great day!

Wednesday, July 20, 2011

SMAC- Platinum & Gold
Written for LCM

600/400 swim freestyle (Jenna- 100- drill/swim by 25's, 50 kick)
400 reverse IM- each 100 is kick/drill/swim/drill by 25's (Jenna- NO FLY)
1:00 rest
8 x 50 @ 1:10- 25 swim, 25 drill- odds are free, evens are choice NO FREE
4 sets of:
4 x 50 @ 1:10
odds- 1/2 swim build to strong (85%), 1/2 drill
evens- kick with 5 FAST underwater dolphin kicks off the wall, build to strong at 25m, then moderate to the end
3 x 100 swim free br 3 @ 1:50- #2 is free/NO FREE by 50's
1 x 200 IM @ 4:00- each 50 is 1/2 swim 1/2 drill- build the swim to what you can
1 x 100 kick choice negative split @ 2:30
No rest between sets, check HR after 4th set
1:00 rest
With fins, finish up with...
12 x 50 from mid-pool @ 1:10
odds- swim dps into to turn then FAST breakout to yellow buoy (10m)
evens- drill into turn then kick back to middle with FAST breakout- 5 FAST underwater dolphin kicks off the wall!
200 easy drill = 5400 lcm
Drink plenty of water today and wear your sunscreen if you have to be outside. Have a great day!

Tuesday, July 19, 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/kick/drill by 25's (Jenna- NO FLY)
1:00 rest
2 x 150- 100 free (25 ra2 la2 drill, 25 swim), 50 kick build to FAST at mid-pool, then mod kick to the end
4 x 100 @ 2:00- 50 swim free br 3 build kick to mid-pool, then hold to the end; 50 NO FREE (1/2 swim 1/2 drill)
12 x 50 kick choice @ 1:05- 5 FAST underwater dolphin kicks off each wall if on back; make interval
1 x 400 pull free br 3/5/3/7 by 50's
1:00 rest, check HR

6 sets of:
2 x 50 swim free br 3 @ :55
1 x 50 kick FAST choice @ 1:20
2 x 50 swim free br 3 @ :50
1 x 100 choice drill/swim by 25's @ 2:30 in M-R-S
1 x 50 swim @ 200 Goal Pace in M-R-S- get time @ 1:20
No rest between sets.

200 easy drill before you get out = 5300 LCM. Wear your sunscreen if you have to be outside today and drink plenty of water or Gatorade. Have a great day!

Monday Morning, July 18, 2011

SMAC- Platinum & Gold

600/400 swim freestyle (Jenna- go swim/kick/drill/kick by 50's)
400 reverse IM- each 100 is drill/swim/drill/choice breaststroke drill by 25's (Jenna- NO FLY)
1:00 rest

Focus on 5 FAST underwater dolphin kicks throughout the set, so you're breaking out going FORWARD, rather than just popping "up" from underwater...
4 x 50 @ 1:00- 25 ra back, 25 la back
4 x 50 @ 1:00- 25 swim back build to FAST, 25 choice backstroke drill
4 x 75 @ 1:20- 50 swim STRONG negative split backstroke, 25 fly kick on side- good underwater dolphin kick off of each wall!
12 x 50 kick as follows-
2- @ :55 choice, but strong negative split
1- kick free on back @ :45
1:00 rest, check HR

4 sets of:
2 x 50 swim STRONG negative split free @ :50
2 x 50 swim STRONG negative split back @ :50
2 x 50 swim IM order by 25's (NO FREE) @ :50
1 x 150 @ 2:10 swim negative split free br 3- descend the negative split 1-2 & 3-4
No rest between sets, check HR after each 150 free
1:00 rest after 4th set

2 x 600 @ :20 rest as follows:
#1- 50 swim back negative split & work on good body roll, 50 kick choice easy/FAST by 25's- kick can be with boards
#2- 50 swim choice NO BACK, different stroke or combo of strokes for each 50, then 50 kick easy/FAST by 25's on back
200 easy choice drill = 5500 scy

Be sure to wear your sunscreen today if you have to be outside & have a glass of water or Gatorade every hour. Have a great day!

Sunday, July 17, 2011

SMAC- Platinum & Gold

600/400 swim freestyle (Jenna go drill/swim/drill/kick by 25's)
400 reverse IM- each 100 is drill/kick by 50's (Jenna- NO FLY)
1:00 rest
6 x 50 drill/swim by 25's @ 1:00- odds are free, evens are NO FREE
4 sets of:
2 x 100 drill/kick by 50's @ 1:45- 5 FAST underwater dolphin kicks off of each wall
2 x 75 swim free br 3 (odd sets @ 1:10, desc 1-2; 2nd set @ 1:00, 4th set @ :55)
1 x 150 IM (NO FREE) @ 2:45- each 50 is swim build/drill by 25's
No rest between sets, check HR after 4th set.
3 sets of**:
4 x 25 kick FAST on back @ :30 (2nd set @ :40; 3rd set @ :45)- 5 FAST underwater dolphin kicks off of each wall
2 x 50 kick on back @ :50- make interval, 5 FAST underwater dolphin kicks off of each wall
4 x 25 kick FAST on back as above
2 x 150 kick @ 3:00 descend 1-2 to something juicy, 5 FAST underwater dolphin kicks off of each wall!
No rest between sets, check HR after each set
** 25's in 2nd set can be with a board; in 3rd set, 150's can be with a board
With fins, finish up with...
16 x 25 @ :45
odds- jungle sprint with explosive breakouts
evens- swim build to FAST
100 easy = 5600 scy
Rest up tonight, drink plenty of water with dinner. Think about any time trials you may want to do on Friday. Have a great day!

Friday, July 15, 2011

SMAC- Platinum & Gold

600/400 swim freestyle (Jenna- go 75 drill/swim/drill, then 75 kick)
400 reverse IM- each 100 is 25 swim, 50 drill, 25 kick (Jenna- NO FLY)
1:00 rest
4 x 50 @ 1:00 swim free br 3/fist free drill br 3- same stroke count on both 25's
3 x 100 @ 1:40- 50 swim neg split free br 3, 50 choice drill in M-R-S
8 x 25 @ :40- odds breast pull w/free kick, evens 2k 1p breast
3 x 100 @ 1:45- 50 swim back with 5 FAST underwater dolphin kicks off of each wall, then 50 drill/swim breaststroke by 25's
6 x 100 swim free br 3/5 by 50's @ 1:25- moderate negative split
1:00 rest, check HR
6 sets of:
1 x 100 drill/kick by 25's @ 1:45- 5 FAST underwater dolphin kicks off of each wall
3 x 75 swim IM @ 1:30 desc 1-3 to FAST
1 x 50 swim FAST IM order by round @ 1:00 (2 fly, 2 back, 2 breast)
3 x 25 @ :40 kick free on back with 5 FAST underwater dolphin kicks off of each wall
No rest between sets, check HR after each set.
200 easy drill/kick by 50's = 5500/5300 scy
Enjoy your time off this weekend, wear your sunscreen if you have to be outside. Have a great day!

Thursday, July 14, 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/fly kick on side/swim/drill by 25's
1:00 rest
2 x 150- 50 choice free drill, 50 swim free br 3, 50 choice kick @ 3:15
2 x 100 swim free br 3/swim-drill NO FREE by 25's @ 2:00
4 x 150 @ 3:00- swim free/swim NO FREE/kick choice on back build to FAST at 25m, then moderate kick to the end
1:0 rest, check HR
4 sets of:
2 x 50 swim free br 3 @ :55- FAST breakout on both with 5 FAST underwater dolphin kicks off the wall!
1 x 50 kick FAST for time @ 1:20- 5 FAST underwater dolphin kicks off the wall!
1 x 50 swim free @ :55- as above
2 x 50 kick FAST @ 1:20- as above
1 x 100 swim swim strong negative split free or back @ 2:15
2 x 50 kick FAST for time @ :10 rest
After 2nd & 4th sets...
1 x 300 pull free br 3/5/3/7/3/5 by 50's
1:00 rest between sets.
Finish up with...
1 x 300 drill/swim/kick by 25's before you get out.
Drink plenty of water today & wear your sunscreen if you have to be outside. Have a great day!

Wednesday, July 13, 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
6 x 100 @ 2:20- 50 kick with 5 FAST underwater dolphin kicks off the wall, 50 drill (free on odds, NO FREE on evens)
3 x 200 @ 3:45- 50 swim free br 3, 50 drill M-R-S, 50 swim M-R-S, 50 kick choice build to FAST with 5 FAST underwater dolphin kicks off the wall!
1:00 rest, check HR
6 sets of:
1 x 150 IM- each 50 is 1/2 swim 1/2 drill, @ 3:00
4 x 50 swim free br 3 @ :55, except #3 in each set is 1/2 kick 1/2 swim @ 1:05 with 5 FAST underwater dolphin kicks off the wall.
No rest between sets.
With fins, finish up with:
12 x 50 @ 1:30 as follows:
25 swim build to FAST
:10 FAST vertical dolphin kick
25 drill- same stroke as 25 swim
100 easy = 5000 lcm
Drink plenty of water today and wear your sunscreen if you have to be outside. Have a great day!

Tuesday, July 12, 2011

SMAC- Platinum & Gold
Written for LCM

600/400 swim freestyle (Jenna go 25 drill, 25 swim, 50 kick
400 reverse IM- each 100 is kick/drill/swim/drill by 25's
1:00 rest
4 x 150 @ 3:00 as follows:
50 free- 1/2 swim 1/2 choice drill
50 NO FREE- same as above
50 kick on back with 5 FAST underwater dolphin kick off the wall & build to FAST at 25m
12 x 50 @ :55 swim free br 3 with 5 FAST underwater dolphin kicks off of each wall, except #'s 3, 6, 9 #12 are 1/2 swim NO FREE, 1/2 swim choice
1:00 rest, check HR
4 sets of:
2 x 50 choice drill/swim by 25's @ 1:10
1 50 kick on back build to FAST @ 1:10- 5 FAST underwater dolphin kicks off the wall!
1 x 50 kick all out FAST @ 1:10- same 5 FAST underwater dolphin kicks
1 x 100 @ 2:15- 50 swim free, 50 choice drill
1 x 50 swim build to FAST @ 1:10- 5 FAST underwater dolphin kicks off the wall
1 x 50 swim at 200 Goal Pace @ 1:10- 5 FAST underwater dolphin kicks off the wall
After 2nd & 4th sets...
1 x 300- 200 pull free br 3/5 by 50's, 100 kick choice on back with 5 FAST underwater dolphin kicks off of each wall
If there is time, finish up with...
FLY DRILLING FROM MID-POOL WITH FINS
Drink plenty of water today & wear your sunscreen if you have to be outside. Have a great day!

Monday, July 11, 2011

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
16 x 50 as follows:
1&2- drill/kick by 25's @ 1:10
3&4- swim free br 3/5 by 25's @ :55 (4th set @ :50)
No rest between sets of 4, check HR after #16 immediately & OML
3 sets of:
3 x 75 swim @ 1:15- free/NO FREE/free by 25's, except #2 is all free
3 x 25 kick all out FAST @ :45- go 5 x 25 in 2nd set, go 7 x 25 in 3rd set; one set these 25's can be with a board
Check your HR after each set
Finish up with...
1 x 900 as follows:
100 swim choice
100 swim IM
100 kick on back with STRONG negative split & 5 FAST underwater dolphin kicks off of each wall!
Rest up today and get excited for our long course workouts on Tue/Wed/Thu this week. Have a great day!

Monday, July 11, 2011

SMAC- Platinum & Gold

600/400 swim freestyle (Jenna go 50 swim/50 kick)
400 reverse IM- each 100 is drill/swim/drill/kick by 25's (Jenna- NO FLY)
1:00 rest
3 sets of:
1 x 200- 2 kicks 1 pull breaststroke, choice drill by 50's @ 3:30
6 x 25 @ :40- breast pull with free kick, except choice breaststroke drill in 3rd set
1 x 150 swim negative split free br 3 @ 2:10
No rest between sets, check HR after 3rd set
1:00 rest
3 sets of:
6 x 75 swim free br 3 @ 1:05 (2nd set swim back @ 1:10, 3rd set swim IM w/out free @ 1:15)
8 x 25 @ :40 kick FAST on back with 5 FAST underwater dolphin kicks off of each wall (2nd set with boards)
1 x 150 kick choice on back desc 1-3 @ 3:00- same kick for all 3 sets
1 x 50 kick all out FAST for time with boards @ 1:00
No rest between sets, check HR after each set.
200 easy drill after 3rd set = 5250 scy
Drink plenty of water today and wear your sunscreen. Have a great day!

Sunday, July 10, 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)
1:00 rest
3 sets of:
4 x 75 @ 1:20- 25 drill, 50 kick neg split; change drill from set to set
1 x 100 swim/kick by 50's @ 1:40 (200 swim/k by 50's in 2nd set; 300 sw/k by 50's in 3rd set; desc the 100's 1-2 & 1-3 in 200 & 300)
4 x 50 swim neg split free br 3/5 by 50's @ :50 (@ :45 in 3rd set)
No rest between sets, check HR after 3rd set
1:00 rest
9 x 200 as follows:
1&2- straight kick on back @ 3:40, negative split with 5 FAST underwater dolphin kicks off of each wall
#3- 4 x 50 kick choice @ :50, 3rd set @ :45; one set these 50's can be with a board
No rest between sets, check HR after last 50 k @ :45
Finish up with ...
1 x 300 drill/swim/kick by 50's, 2 times through
5000 scy
Rest up tonight and get excited for the week ahead. Have a great day!

Friday, July 8, 2011

SMAC- Platinum & Gold

600/400 swim freestyle (Jenna- go 50 drill, 50 swim, 50 kick)
400 reverse IM- each 100 is drill/swim/drill/kick by 25's (Jenna- NO FLY)
1:00 rest
4 x 75 @ 1:20- 50 fist free drill br 3, 25 breast kick on back
4 x 50 swim free br 3 @ :55
3 x 100 @ 1:45-
50 swim/kick free, br 3 on swim & 5 FAST dolphin kicks off the wall on the kick
50 choice drill in M-R-S
4 x 50 swim @ :55- 25 free br 3, 25 in M-R-S, NO FREE
3 x 100 @ 1:50-
75 swim IM, 25 kick choice on back, 5 FAST underwater dolphin kicks, then moderate kick to the end
1 x 600 as follows:
100 pull br 3/5 by 50's
100 kick with 5 FAST underwater dolphin kicks off of each wall, then moderate kick to the end of each 25
1:00 rest, check HR
With fins, finish up with:
20 x 25 @ :45 as follows:
odds- jungle sprint in M-R-S
evens- kick build to FAST
3400 scy
Stay well hydrated today, get excited for the meet. Remember, I still need to see your report cards so I know how you finished up in school; and, NO WORKOUT ON MONDAY (am or pm). Have a great day!

Thursday Morning, July 7, 2011

SMAC- Platinum & Gold

600/400 swim freestyle (Jenna- 25 drill, 25 swim, 50 kick)
400 reverse IM- each 100 is 25 drill, 25 swim, 50 kick (Jenna- NO FLY)
1:00 rest
8 x 100 @ 2:15
odds- 50 choice free drill, 50 swim free br 3
evens- 50 kick on back with 5 FAST underwater dolphin kicks off the wall, then 25 drill, 25 swim NO FREE
8 x 50 swim @ :55
2- swim free br 3/5 by 25's
2- swim 1/2 NO FREE, 1/2 free
6 x 150 @ 3:40 kick on back, desc 1-3/4-6 to something FAST on #'s 3 & 6
3 x 200 pull free br 3/5/3/7 by 50's @ 3:45- roll hips evenly, finish each stroke
1:00 rest, check HR
With fins:
24 x 50 @ 1:10 desc 1-3's to all out FAST- every third set of 3 is kick
100 easy = 5000 LCM
Drink plenty of water today, stay out of the sun & get excited for the meet. I still need to see most of your final report cards so I know how you all finished up at school. Have a great day!

Wednesday, July 6, 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/kick/drill by 25's (Jenna- NO FLY)
1:00 rest
4 x 150 @ 3:00-
drill, swim, kick by 50's- evens NO FREE
18 x 50 as follows @ 1:10-
2- 1/2 drill, 1/2 swim
1- kick build to FAST
1- each 25 is 1/2 swim FAST 1/2 drill
2- kick, 1 jungle sprint, 1 all out FAST
12 x 100 as follows, all @ 1:45
2- swim neg split free br 3/5 by 50's
2- swim back/breast by 50's
1:00 rest, check HR
With fins, 6 sets of:
2 x 50 @ 1:10 fly- 1/2 drill 1/2 dolphin kick on side
1 x 50 @ 1:00- 25 FAST dolphin kick LUNGBUSTER, 1/2 swim FAST
No rest between sets.
Finish up with...
1 x 600 pull free br 3/5/3/7 by 50's
Drink lots of water today, get excited for the meet. Be sure to bring in your final report card so I can see how you finished up in school. Have a great day!

Tuesday, July 5, 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 kick/drill/swim/drill by 25's (Jenna- NO FLY)
1:00 rest

3 sets of:
4 x 50 @ 1:10- 1/2 kick with 5 FAST underwater dolphin kicks, 1/2 drill
1 x 200 @ 3:45 pull free br 3/5 by 50's- desc 1-3 to what you can
No rest between sets, check HR after 3rd set, then...
6 x 50 @ 1:10 in M-R-S
odds- jungle sprint
evens- build to FAST
1:00 rest

6 sets of:
1 x 50 swim FAST @ 1:10
1 x 100 drill @ 2:20
1 x 50 kick FAST @ 1:10
1 x 100 drill/swim by 50's @ 2:20
No rest between sets.

With fins, finish up with:
9 x 100 swim desc 1-3 to what you can @ 2:20

200 easy drill before you get out. I still need to see several report cards so I know how you finished up at school this year. Have a great day!

Monday, July 4th, 2011

SMAC- Platinum & Gold

600/400 swim freestyle (Jenna- 50 swim, 50 drill, 100 kick)
400 reverse IM- each 100 is drill/kick/drill/swim, by 25's (Jenna- NO FLY)
1:00 rest
2 x 200 @ 3:30- 50 ra2 la2 free, 50 2 kicks 1 pull breast drill
4 x 100 @ 1:50- 50 breast pull w/free kick, 50 kick choice on back with 5 FAST underwater dolphin kicks off of each wall
12 x 50 in 3 sets of 4 as follows:
2- swim neg split free br 3/5 by 25's
2- swim breast/free by 25's
4 @ :55, 4 @ :50, 4 @ :45
1 x 300 as follows:
100 choice drill/swim in M-R-S by 25's
50 kick neg split- 5 FAST underwater dolphin kicks off of each wall!
1:00 rest, check HR


4 sets of:
4 x 25 @ :45-
odds- jungle sprint
evens build to FAST
1 x 150 FAST from a dive
1:00 rest
4 x 25 @ :45- as above
1 x 50 FAST from a dive
1 x 200 easy drill
1:00 rest
After 4th set, go 1 x 400 pull free br 3/5/3/7 by 50's (skipping last 200 drill after 50 FAD)
5300 scy
Enjoy the afternoon off today, be sure to wear your sunscreen & stay well hydrated. Some of you still need to bring in your final report card so I can see how you finished up in school. Have a great day!

Sunday, July 3, 2011

SMAC- Platinum & Gold

600 swim freestyle (Jenna go 50 swim, 50 drill, 50 kick)
400 reverse IM- each 100 is drill/drill/kick/2 kicks 1 pull breaststroke, by 25's (Jenna- NO FLY)
1:00 rest
8 x 75 @ 1:20-
odds- drill/kick/drill choice (NO FREE on #'s 5 & 7)
evens- kick/swim/kick- same stroke as the previous 75
2 x 125 @ 2:10- 75 swim, 50 kick- descend 1-2 to what you can
1:00 rest, check HR

3 sets of (2nd set with boards):
3 x 100 swim/kick free br 3 by 50's @ 1:25
3 x 50 kick descend 1-3 to all out FAST @ 1:10
3 x 50 kick STRONG negative split @ :50
3 x 100 kick descend 1-3 tro all out smoking FAST @ 2:30
**Focus on the 5 FAST underwater dolphin kicks off of each wall throughout the 3 sets!
After 1st set, 1 x 400 swim free br 3 with STRONG negative split
After 2nd set, 1 x 300 STRONG negative split swim free br 3
After 3rd set, 3 x 150 swim neg split free br 3, desc 1-3 to what you can @ 2:10
:30 rest between sets, check HR

With fins, finish up with...
24 x 25 as follows:
1- jungle sprint @ :40
2- swim build to FAST @ :40
3- all out swim FAST @ :40
4- LUNGBUSTER @ :20
No rest between sets of 4;

200 easy drill after #24. Just ONE workout tomorrow, from 8-10 a.m. (scy). I still need to see some of your report cards. Have a great day!

Friday, July 1, 2011

SMAC- Platinum & Gold
Written for scy

600/400 swim freestyle (Jenna- go 50 swim, 50 drill, 50 kick)
400 reverse IM- each 100 is drill/swim/drill/kick fly on side, by 25's (Jenna- NO FLY)
1:00 rest

2 sets of:
1 x 150 @ 2:45- 50 catchup freestyle drill, 50 choice kick neg split on back, 50 drill in M-R-S, no free
1 x 100- 50 2 kicks 1 pull breaststroke, 50 swim breaststroke neg split @ 1:45
2 x 100 swim back/breast by 50's @ 1:45, desc 1-2
No rest between sets, after 2nd set, check HR, then...
16 x 75 in 2 sets of 8:
1-4 50 swim free, 25 kick choice @ back
5-8 swim back/breast/free by 25's
1st set @ 8 @ 1:15; 2nd set of 8 @ 1:05
1:00 rest, check HR

Jenna, Joe & Phillip:
Mile for time whenever you're ready

Everybody else...

4 sets of:
4 x 25 @ :45-
odds- jungle sprint
evens build to FAST
1 x 150 FAST from a dive
1:00 rest
4 x 25 @ :45- as above
1 x 50 FAST from a dive
1 x 200 easy drill
1:00 rest

Wear your sunscreen this weekend, drink plenty of water. Sunday at 4 p.m. Have a great day!