Wednesday, August 31, 2011

SMAC- Platinum & Gold

400 freestyle- 50 choice free drill, 50 kick on back
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest- chech HR
Review freestyle drills
BACKSTROKE DRILLS: think body position & let your legs drive you
6k1p
da back
1/2 ra 1/2 la
spin drill
KICKING:
3 sets of:
2 x 50 kick choice on back with 5 FAST underwater dolphin kicks off of each wall, @ 1:00
4 x 25 kick choice FAST @ :45- breast kick in 2nd set
1 x 100 kick on back, desc 1-3 to all out FAST, get time & HR after each 100; good underwater dolphin kick throughout the set!
1:00 rest between sets
100 easy drill before you get out.
Do an excellent job with your HW tonight & get excited for the upcoming year!

Tuesday, August 30, 2011

Platinum & Gold

WELCOME TO THE 2011-2012 SCY SEASON!

600/400 swim easy freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
Review freestyle drills:
catchup drill
fist drill
ra2 la2
offside breathing
"scooters" drill
1:00 rest
KICKING:
3 sets of:
2 x 50 kick @ 1:05
4 x 25 kick FAST @ :45
1 x 100 kick, get time, descend 1-3 to what you can (get time & check HR after #3)
1:00 rest between sets.
100 easy drill before you get out.
Remember to take the meet schedule home to your parents. Tomorrow will be backstroke drilling. Have a great day!

Wednesday, August 3, 2011

SMAC- Platinum & Gold (LCM)
-This is it, not a hard stroke!
-Breakfast at Dream Weaver right after workout
-Welcome Abby!

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
2 sets of (focus on 5 FAST underwater dolphin kicks off of each wall throughout the set!):
3 x 100 drill/swim by 25's @ 2:00 (#2 is kick/drill by 25's)
4 x 50 @ 1:10-
odds are swim/drill by 25's
evens are kick/swim by 25's- 5 FAST underwater dolphin kicks off the wall!
1 x 200 IM- each 50 is 1/2 swim 1/2 drill @ 4:00
4 x 50 swim @ 1:00
odds- all free br 3
evens- IM order by 25's
1:00 rest between sets, check HR after each set.
After 2nd set...
1 x 600 as follows:
-free swim br 3
-choice swim NO FREE
- choice kick on back with 5 FAST underwater dolphin kicks off each wall!
Go through this your choice: by 50's (4x), 100's (2x) or 200 of each
Check HR when you finish
200 drill = 3400 LCM
Rest up today, drink plenty of water or Gatorade (NO SODA!) and get excited for the meet. Change quickly for breakfast. Have a great day and enjoy your break- see you on Monday, August 29!

Tuesday, August 2, 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 25 swim, 25 drill, 50 kick (Jenna- NO FLY)
1:00 rest
2 sets of:
8 x 50 @ 1:15- 1/2 swim dps, 1/2 drill
odds- free, evens - NO FREE
1 x 300- 50 swim dps (middle 100 NO FREE), 50 kick - 5 FAST underwater dolphin kicks off the wall, then easy kick
4 x 50 swim easy free br 3 @ :55- 5 FAST underwater dolphin kicks off the wall!
1:00 rest between sets, check HR after each set; after 2nd set...
1 x 400 pull free br 3/5/3/7 by 50's
1:00 rest, check HR
With fins, finish up with:
12 x 25 @ :50-
odds- 1/2 FAST, 1/2 drill
evens- swim build to FAST finish
200 easy drill = 3500 lcm.
Do an excellent job resting up today- stay out of the sun, drink plenty to water or Gatorade (NO SODA!). Have a great day!

Monday, August 1, 2011

SMAC- Platinum & Gold
Last scy workout!

600/400 swim freestyle (Jenna- go 25 swim, 25 drill, 50 kick negative split)
400 reverse IM- each 100 is drill/kick by 50's (Jenna- NO FLY)
1:00 rest
3 x 200 @ 3:30
#1- each 50 is drill/swim by 25's- NO FREE on even 50's
#2- drill/kick by 25's- NO FREE on even 50's
#3- swim/kick by 25's- NO FREE on even 50's
3 sets of:
1 x 100 IM drill @ 1:45
4 x 25 @ :40- swim dps, desc stroke count 1-3, #4 is kick build to FAST
No rest between sets, check HR after 3rd set
After 3rd set...
3 sets of:
2 x 75 swim choice (if free, br 3/5/3 by 25's) @ 1:10
2 x 50 swim/kick choice @ :55- 5 FAST underwater dolphin kicks off of each wall!
No rest between sets.
With fins, finish up with 4 sets of...
3 x 50 swim descend 1-3 to smoking FAST @ 1:10
4 x 25 kick @ :45- odds are jungle sprint, evens are build to FAST
No rest between sets.
250 easy drill (NO FREE on even 50's) = 4000 scy.
Rest up this week, stay out of the sun & drink plenty of water or Gatorade (NO SODA!). Have a great day!