Friday Morning, September 30, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/choice fly drill by 25's
1:00 rest
4 x 50 @ 1:00- swim free br 3/fist free drill br 3- count strokes on both
2 sets of:
2 x 125- 50 ra2 la2 free drill, 75 drill/kick/drill in M-R-S @ 2:20
2 x 75 swim IM @ 1:15
No rest between sets, then continue right into...
8 x 50 @ :55 swim/kick by 25's IM order by 50's
1:00 rest, check HR immediately & OML
40 x 50 @ 1:10 kick - 1 easy 1 FAST for time- make sure you get your times, know your fastest and average time!
1:00 rest
With snorkels:
12 x 150 @ 2:05 (or 100's) free negative split- odds are swim, evens are pull
1:00 rest, check HR
200 easy drill after #12 before you get out.
Enjoy your extra time off this weekend, make sure you do your HW- don't wait until Sunday to start it. Regular workout on Sunday at 4:00 p.m. Have a great day!

Thursday, September 29, 2011

SMAC- Platinum & Gold

600/400 swim freestyle- each 100 is swim/kick by 50's
400 reverse IM- each 100 is drill/swim/drill/choice breaststroke drill, by 25's
1:00 rest
8 x 75 @ 1:20-
2- 50 choice free drill, 25 kick choice on back with 5 FAST u-d-k
2- 50 swim free br 3/5 by 25's, 25 choice drill in M-R-S, NO FREE
1 x 200 kick- neg split each 50 with 5 FAST u-d-k throughout!
1:00 rest, check HR
6 sets of:
6 x 25 @ :40 in M-R-S
odds- jungle sprint
evens- swim build to FAST
1 x 100 kick on back @ 1:30 ( or @ 1:50)
1 x 250 @ 4:00 swim free or back, desc 1-3 & 4-6 to all out smoking FAST
1:00 rest after 3rd set, check HR after 3rd & 6th sets
Finish up with...
24 x 25 @ :45 kick
1-5 all are FAST with 5 FAST u-d-k
#6, 12, 18 & 24 are FAST underwater dolphin kick LUNGBUSTER!
No rest between sets of 6
200 easy drill before you get out.
Do an excellent job with your HW tonight, remember, tomorrow morning is 8-10 a.m. Have a great day!

Wednesday, September 28, 2011

SMAC- Bronze I with MG

Review streamlined position & underwater dolphin kick before starting

6 x 25 @ :10 rest- odds are catchup free drill, evens are double arm backstroke drill
Review RA2 LA2 free drill- 4 x 25's
Review 6 kicks 1 stroke backstroke drill- head still, hips roll, shoulder to cheek for 6 kicks (4 x 25)
Try this...
6 x 50 swim 25 free, 25 backstroke, see if they can "descend" them 1-3 & 4-6

Get everybody out to review breaststroke kick on deck...
Try 25's breaststroke kick with boards

Do an excellent job with your HW tonight & get excited for the county fair this weekend. Have a great day!

Wednesday, September 28, 2011

SMAC- Platinum & Gold

600/400 freestyle- 50 swim, 50 kick
400 reverse IM- each 100 is drill/swim/drill, then the last 25 is 6 kicks 1 stroke backstroke
1:00 rest
3 x 150 @ :20 rest as follows:
odd 50's are drill/swim by 25's
2nd 50 is kick choice on back moderate neg split- 5 FAST u-d-k!
3 sets of:
1 x 125 @ 2:20- 50 swim free br 3, 50 swim choice NO FREE, 25 kick
3 x 25 in M-R-S (NO FREE) @ :40- odds are swim dps; #2 is drill
4 x 75 @ 1:15 as follows (or @ 1:30):
odds- 50 swim free, 25 swim in M-R-S, NO FREE
evens- 50 swim free br 3, 25 kick free on back- 5 FAST u-d-k!
No rest between sets, check HR after 3rd set
12 x 50 @ :50 swim as follows:
odds- choice
evens- swim backstroke with 5 FAST u-d-k!
1 x 800 kick as follows-
150 choice kick on back- 5 FAST u-d-k throughout!
50 breast kick w/board- squeeze feet together at the end of each kick
1:00 rest, check HR
With fins, finish up with...
24 x 25 as follows:
4 sets of 6-
odds- always JUNGLE SPRINT (1/2 FAST 1/2 drill)
#2- swim build to FAST
#4- swim all out FAST
#6- dolphin kick LUNGBUSTER!
100 easy drill after #24 = 4800 scy
Do an excellent job with your HW tonight. Remember, workout on Friday is from 8-10 a.m. Have a great day!

Tuesday, September 27, 2011

SMAC- Platinum & Gold


600/400 freestyle- each 100 is 50 drill, 50 swim
400 reverse IM- each 100 is 50 drill, 50 kick neg split
1:00 rest

6 x 100 as follows:
odds- 50 swim free br 3, 50 2 kicks 1 pull breast drill @ 1:45
evens- 50 drill in M-R-S (NO FREE), 50 neg split kick on back w/5 FAST u-d-k @ 2:00
1 x 300-
75 swim in M-R-S, count strokes & desc 1-3 by 25's
75 kick on back, desc 1-3 by 25's to all out FAST

With snorkel, 1 x 900 as follows:
1 x 300 swim free w/snorkel- roll hips evenly, finish each stroke
1 x 300 kick on back- neg split each 100
1 x 300 swim free w/snorkel- faster than 1st 300
1:00 rest, check HR

6 sets of:
2 x 75 kick on back desc 1-2 to something strong @ 2:00
BROKEN 100: 4 x 25 kick all out FAST @ :10 rest
1 x 100 choice drill @ 2:30
1 x 75 kick all out FAST on back- goal is equal or better than your 100 scy free best time (if you can do that in the 1st four rounds, you can skip either the 100 Broken kick or the 75 kick FFT in the last 2 rounds).
25 easy to the starting end
1:00 rest between sets.
200 easy drill after 6th set = 5500 scy

Do an excellent job with your HW tonight & get excited for easy Wednesday tomorrow. Have a great day!

Monday, September 26, 2011

SMAC- BRONZE I with MG

Review streamlined pushoff & u-d-k before they get in
4 x 25 catch-up free drill to warmup
Review one free drill (your choice- ra2 la2, fist drill, or catchup free if it wasn't very good in the warmup)
Talk about backstroke-
-head back hips up;
-hips roll, head stays still;
- thumbs out, pinkies in;
- elbows close to their body as they pull underwater (no "scoop" to the outside)

Do two of the following drills:
Double arm backstroke drill;
6 kicks 1 pull drill
1/2 ra 1/2 la drill

Kicking-
6 x 25 kick on back, working on underwater dolphin kick- blow the air out through their noses, SLOWLY!
RELAY- with boards- one person goes 50, one person goes a 25

Do a great job with your HW tonight, see everybody on Monday. Have a great day!

Monday, September 26, 2011

SMAC- Platinum & Gold

600/400 freestyle- 75 swim, 25 drill
400 reverse IM- each 100 is kick/drill/swim/drill, by 25's
1:00 rest

With fins,
BUTTERFLY DRILLING
1:00 rest, take fins off

Focus on MONSTER kick & 5 FAST u-d-k throughout the following set...
4 sets of:
4 x 50 kick @ :55- 5 FAST u-d-k throughout
4 x 75 @ 1:15- 50 swim choice, 25 swim fly (odds) or kick on back (evens)
1 x 100* @ 1:30 (or 1:50) swim free br 3/5 by 50's with STRONG negative split- really use your legs to drive you on the 2nd 50
:30 FAST vertical dolphin kick
1:00 rest, check HR after each set
*- add 1 x 100 in each set (for 4 x 100 in 4th set)

Finish up with...
1 x 900 as follows:
300 pull free w/snorkel- roll hips evenly, finish stroke
300 kick on back- neg split each 100
300 pull free w/snorkel- faster than 1st 300

100 easy drill = approx. 5600 scy

Do an excellent job on your HW tonight, remember that Friday workout this week is 8-10 a.m. Have a great day!

Sunday, September 25, 2011

SMAC- Platinum & Gold

600/400 swim freestyle- each 100 is swim/drill by 50's
400 reverse IM- each 100 is 25 drill, 25 swim, 50 kick
1:00 rest
4 x 100 @ 1:50- 50 ra2 la2 free drill - watch head position, then 50 1/2 raq 1/2 la back drill- head back & good hip rotation
8 x 50 as follows:
2- swim/kick free by 25's @ :55 (#5&6 @ :50)
2- swim neg split backstroke @ :55 (#7&8 @ :50)
1:00 rest, check HR immediately & OML

2 x 150 @ 2:15 swim negative split free br 3
8 x 50 kick choice on back @ :50
1 x 200 kick BIG negative split on back, get time & check HR
1:00 rest

2 x 150 @ 2:20 swim negative split backstroke
6 x 75 kick @ 1:15
1 x 200 kick BIGGER negative split on back, get time & check HR
1:00 rest

2 x 150 @ 2:30 swim IM (NO FREE), negative split each 50
9 x 50 kick- odds @ :55, evens @ :45
1 x 200 kick BIGGEST negative split of the set, get time & check HR
1:00 rest, check HR
3 x 300 @ 6:00 kick descend 1-3 to something juicy
5500/5300 scy

Do an excellent job with your HW tonight, make sure you're ready for the week ahead! Drylands tomorrow at 5:30 a.m., let's keep up the good work & have at least 12 people here. Have a great day!

Friday, September 23, 2011

SMAC- Platinum & Gold

600/400 swim freestyle- each 100 is drill/kick by 50's
400 reverse IM- each 100 kick/drill/swim/drill by 25's
1:00 rest
3 x 250 @ :20 rest- odd 50's drill, even 50's kick neg split
9 x 50 @ :55 (last 3 x 50's @ :50)- 2 swim IM order by 25's, 1 swim/kick by 25's in M-R-S, NO FREE
1:00 rest, check HR
3 sets of, all @ 1:40 per 100, except @ 1:30 per 100 in 3rd set-
1 x 100 swim negative split, get time
1 x 200- swim negative split, faster pace per 100 than the 100
1 x 300- 100 swim IM, 50 kick- desc 1-2 to what you can
1 x 200- swim negative split- bigger neg split & faster pace per 100 than 1st 200
1 x 150 kick- 4 x 25 all FAST @ :40 in 1st set; @ :30 in 2nd set (hold time); @ :10 rest in 3rd set; then :30 rest after last 25, then 1 x 50 kick FAST for time
1:00 rest between sets, check HR
200 drill/kick by 50's after 3rd set
1:00 rest
SPEEDSET- 16 x 50 @ 2:00 from a dive
200 easy drill/swim by 25's before you get out.
Do an excellent job with your HW tonight, don't wait until Sunday Night to start it. Sunday at 4 p.m. Have a great day!

Thursday, September 22, 2011

SMAC- Bronze I with Maureen

Before getting in, review:

• streamlined position;
• catchup free drill;

4 x 25 catch-up free drill- look down at the bottom of the pool & dolphin kick underwater (5)
4 x 25 ra2 la2 free drill- same pushoff (head down & dolphin kick), roll head to breathe
4 x 25 fist free drill- same pushoff, roll head to breathe, "fingers cover your thumbs"

Talk about backstroke:

• "Head back, thumbs out, pinkies in"
• roll hips from side to side
• steady freestyle kick

Review double arm backstroke drill:

• push off underwater on back, blowing air SLOWLY out through your nose
• dolphin kick five times
• touch the back of your hands overhead as they move through the air

Talk about 1/2 ra 1/2 la back drill

• same pushoff (underwater, dolphin kicking, blowing air out through your nose)
• pull with just one arm at a time, other arm stays at your side
• head back, really roll hips so shoulder come up to your cheek

KICKING:

• point toes
• feet stay pretty close together
• move your feet as FAST as you can

25's kick on back- push off underwater & dolphin kick up to the surface
50's kick with boards!

Do an excellent job with your HW tonight, get excited for more backstroke drills next week. Have a great day!

Thursday, September 22, 2011

SMAC- Platinum & Gold

600/400 freestyle- 25 drill, 25 swim, 50 kick on back
400 reverse IM- each 100 is drill/kick/drill by 25's, then last 25 is kick-kick-breathe breaststroke drill
1:00 rest
12 x 50 as follows:
1-2: drill/kick by 25's @ 1:00
3-4: swim/kick by 25's @ :55
1:00 rest, check HR & look over next set
5 x 50 swim free br 3 @ :45- BIG negative split on each 50, really work those legs
1 x 150 @ 3:00-kick on back with BIG negative split- 5 FAST u-d-k
1 x 300 IM @ 5:00- each 75 is swim/swim/kick FAST on back with 5 FAST u-d-k

5 x 50 swim free br 3 @ :45- same BIG neg split on each 50 as above
1 x 150 @ 3:00 kick on back, descend the 3 x 50 to all out smoking FAST (:10 rest before last 50 kick), 5 FAST u-d-k throughout
1 x 300 IM @ 5:00- each 100 is swim/kick by 50's (NO FREE), neg split each 50

5 x 50 swim free br 3 @ :45 as above- work the breakouts & 2nd half with your legs
1 x 150 @ 3:00- kick on back with 5 FAST u-d-k off each wall, easy/FAST by 25's
1 x 300 IM @ 5:00- each 75 is 50 kick/25 drill- 5 FAST u-d-k throughout!
1:00 rest, check HR
1 x 400 kick FAST for time, get time & check HR
1:00 rest
With fins, finish up with...
24 x 25 @ :45- the usual!
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for workout tomorrow. Have a great day!

Wednesday, September 21, 2011

SMAC- Bronze I with Michael Gray

Before getting in, review:

• streamlined position;
• catchup free drill;

4 x 25 catch-up free drill- look down at the bottom of the pool & dolphin kick underwater (5)
4 x 25 ra2 la2 free drill- same pushoff (head down & dolphin kick), roll head to breathe
4 x 25 fist free drill- same pushoff, roll head to breathe, "fingers cover your thumbs"

Talk about backstroke:

• "Head back, thumbs out, pinkies in"
  
• roll hips from side to side
• steady freestyle kick

Review double arm backstroke drill:

• push off underwater on back, blowing air SLOWLY out through your nose
• dolphin kick five times
• touch the back of your hands overhead as they move through the air

Talk about 1/2 ra 1/2 la back drill

• same pushoff (underwater, dolphin kicking, blowing air out through your nose)
• pull with just one arm at a time, other arm stays at your side
• head back, really roll hips so shoulder come up to your cheek

KICKING:

• point toes
• feet stay pretty close together
• move your feet as FAST as you can

25's kick on back- push off underwater & dolphin kick up to the surface
50's kick with boards!

Do an excellent job with your HW tonight, get excited for more backstroke drills next week. Have a great day!

Wednesday, September 21, 2011

SMAC- Platinum & Gold
Bronze at 5:30 today...

600/400 freestyle- drill/swim by 25's
400 reverse IM- each 100 is drill/swim/drill by 25's, then 25 1/2 ra 1/2 la back
1:00 rest
8 x 75 as follows:
1&2- 50 ra2 la2 free drill (good head position), 25 breast kick @ back @ 1:30
3&4- 50 choice drill in M-R-S (NO FREE), 25 fly kick on side @ 1:30
3 sets of:
4 x 50 swim free br 3 @ :55- 5 FAST u-d-k off each wall
1 x 100 NO FREE @ 2:00- 50 M-R-S, 50 4th best stroke, each 50 is drill/swim by 25's
No rest between sets, check HR immediately & OML after 3rd set
1:00 rest
Concentrate on good head position & 5 FAST u-d-k off each wall throughout this set:
9 x 100 @ 1:40 as follows:
1- swim 50 free br 3, 50 in M-R-S
2- swim 50 free br 3, 50 in 4th best stroke
3- 50 swim breaststroke, 50 kick choice on back
With snorkels, finish up with...
1 x 1200 as follows:
200 swim free- get stroke count by 25's, desc 1-4 & 5-8
100 kick choice on back- 5 FAST u-d-k off each wall
100 easy drill before you get out = 4500 scy
Do an excellent job with your HW tonight, eat well & get to sleep early so you can come to DRYLANDS tomorrow morning at 5:30 a.m. Everybody did a nice job on Monday, let's keep it up. Have a great day!

Tuesday, September 20, 2011

Bronze II with Maureen Cassidy

Review streamlined pushoffs & catchup free drill
- looking down at the bottom of the pool; one hand catches up to the other;
- "roll your head to the side" to breathe, don't lift it up
4 x 25 catchup free drill
Review fist free drill- breathing every 3 stroke (4 x 25's);
-hands pull back, in line with shoulders
Review ra2 la2 free drill
-head position is looking down toward the bottom of the pool;
-breathe on the first stroke to each side
Talk about dolphin kicking when you push off the wall on back- blow the bubbles out through your nose, "slow & steady bubbles."
6 x 25 kick on back with dolphin kick under water past the flags
Backstroke drills-
talk about double arm back (da back)
-"thumbs out, pinkies in"
- keep head still, arms straight
-steady freestyle kick
-don't forget the dolphin kick underwater when you push off!

Do an excellent job with your HW tonight! See everybody on Thursday!

Tuesday, September 20, 2011

SMAC- Platinum & Gold

600/400 freestyle- 50 drill, 50 kick
400 reverse IM- each 100 is drill/kick/drill/swim by 25's
1:00 rest
All @ :20 rest...
1 x 300- 50 ra2 la2 free drill-work on head position, then 50 drill in M-R-S (NO FREE)
1 x 300- 50 swim in M-R-S (NO FREE), 50 kick on back with 5 FAST u-d-k off each wall
1 x 300- swim backstroke (75 mod/25 strong, then 50/50, then 25 mod, 75 STRONG)
1:00 rest, check HR

3 sets of (FAST u-d-k & breakouts throughout)- 2nd set with boards
4 x 25 @ :40 kick on back FAST with 5 FAST u-d-k
1 x 25 kick on back @ :25
4 x 50 kick on back with 5 FAST u-d-k @ :55
1 x 50 kick @ :45
4 x 75 kick on back with 5 FAST u-d-k @ 1:20
1 x 75 kick @ 1:05
1:00 rest between sets, check HR
After 1st & 2nd set...
1 x 50 kick all out FAST for time
After 3rd set...
MYSTERY SET!
Check HR again.
After MYSTERY SET...
1 x 600 swim free with snorkel, working on head position
:30 rest
6 x 100 swim free br 3- I'll give everybody their intervals
100 easy drill after 6 x 100 = 5400 scy

Do an excellent job with your HW tonight, get excited for "easy Wednesday" tomorrow. Have a great day!

Monday, September 19, 2011

Bronze I with Michael Gray

Review streamlined pushoffs & catchup free drill
- looking down at the bottom of the pool; one hand catches up to the other;
- "roll your head to the side" to breathe, don't lift it up
4 x 25 catchup free drill
Review fist free drill- breathing every 3 stroke (4 x 25's);
-hands pull back, in line with shoulders
Review ra2 la2 free drill
-head position is looking down toward the bottom of the pool;
-breathe on the first stroke to each side
Talk about dolphin kicking when you push off the wall on back- blow the bubbles out through your nose, "slow & steady bubbles."
6 x 25 kick on back with dolphin kick under water past the flags
Backstroke drills-
talk about double arm back (da back)
-"thumbs out, pinkies in"
- keep head still, arms straight
-steady freestyle kick
-don't forget the dolphin kick underwater when you push off!

Do an excellent job with your HW tonight! See everybody on Wednesday!

Monday, September 19, 2011

SMAC- Platinum & Gold

600/400 freestyle- 50 swim, 25 drill, 25 kick
400 reverse IM- each 100 is kick/drill/drill/kick, by 25's
1:00 rest
6 x 100 @ 1:50- 50 kick on back with 5 FAST u-d-k off of each wall, 50 drill/swim by 25's (odd 100's free, even 100's NO FREE)
1 x 800 as follows:
odd 100's- kick choice STRONG neg split with boards
even 100's swim IM, desc 1-4 to what you can
1:00 rest, check HR
3 sets of:
4 x 75 swim free br 3/5/3 by 25's @ 1:10 (swim/kick/swim by 25's on #3)
6 x 50 as follows:
-2 x 50 swim/kick by 25's @ :50
-1 x 50 swim free br 3 @ :40
After 6th 50...
1 x 300 swim free br 3, desc 1-3
1:00 rest between sets, check HR after each set
Finish up with...
16 x 25 @ :45 kick FAST with boards- 4 on back, 4 with boards
100 easy drill before you get out = 5400 scyDo an excellent job with your HW tonight, eat well & make sure you're drinking plenty of water. Have a great day!

Monday Morning, September 19, 2011

SMAC- Platinum & Gold

Dryland circuit- 40 minutes, then change quickly

600/400 freestyle- 50 swim, 50 drill
400 reverse IM- each 100 is drill/swim/drill, then kick-kick-breathe drill (breaststroke)
1:00 rest

5 sets of:
1 x 75 swim free br 3/5/3 by 25's @ 1:15
1 x 25 @ :40- 1/2 FAST dolphin kick LUNGBUSTER, 1/2 drill (M-R-S, NO FREE)
1 x 75 swim free/M-R-S (NO FREE)/free by 25's @ 1:15
1 x 25 @ :40- 1/2 FAST dolphin kick LUNGBUSTER, 1/2 swim FAST in M-R-S
No rest between sets, except...
After 3rd & 5th sets...
1 x 150 IM- each 50 is swim/kick by 25's (NO FREE, just 50 fly, back & breast)
1:00 rest after 3rd & 5th sets, check HR
100 easy drill after 5th set before you get out.

Do an excellent job in school today, drink plenty of water and eat well. Have a great day!

Sunday, September 18, 2011

SMAC- Platinum & Gold
Dryland walk-through with Mike Kuegler; thanks very much for being here today, Mike!

600/400 freestyle- 50 swim, 50 kick on back
400 reverse IM- each 100 is 50 kick, 25 drill, 25 swim
1:00 rest
6 x 25 kick on back with 5 FAST u-d-k @ :40
4 x 50 @ 1:00- swim free br 3/fist free drill br 3- by 25's
6 x 75 @ 1:30- 25 swim free br 3, 50 drill/swim by 25's in M-R-S, NO FREE
4 x 100 kick free on back @ 1:45 (or 75's) with 5 FAST u-d-k off of each wall
6 x 75 swim M-R-S/free br 3/M-R-S by 25's, NO FREE on M-R-S, @ 1:10 (or 4 @ 1:25)
15 x 50 kick on back as follows:
2- @ :55, 1 @ :45 (or, 2 @ 1:10, 1 @ 1:00 for 12 x 50's)
1:00 rest, check HR immediately & OML
With fins,
FLY DRILLING
100 easy drill before you get out. Remember, drylands tomorrow at 5:30 a.m. Make sure your HW is done and you're ready for the week ahead. Have a great day!

Friday, September 16, 2011

SMAC- Platinum & Gold

600/400 freestyle- 50 drill, 25 swim, 25 kick build
400 reverse IM- each 100 is kick/drill/drill/swim, by 25's
1:00 rest
16 x 75 as follows:
1-4: 50 offside breathing free drill, 25 breast kick on back, all @ 1:30
5-8: 25 kick-kick-breathe breast drill w/boards, then 50 drill in M-R-S, NO FREE @ 1:30
9-12: swim free br 3/5/3 by 25's @ 1:10, desc 1-4 to what you can
13-16: swim breast/free/M-R-S (NO FREE) by 25's @ 1:10
1:00 rest, check HR
3 x 150 swim free br 3 desc 1-3 to what you can @ 2:30
3 x 150 swim free br 3 - I'll give everybody their interval
1:00 rest, check HR
3 x 150 swim choice descend 1-3 to what you can @ 3:00
1:00 rest
SPEEDSET- 16 x 50 from a dive @ 2:00
1:00 rest
With fins, finish up with...
FLY DRILLING
100 easy drill before you get out. Change quickly and make sure I know who you're riding with over to Three Brothers! I'll be over there as soon as I'm done with the Silver workout. Behave yourselves there- you represent SMAC!

Thursday, September 15, 2011

SMAC - Bronze

Review streamlined pushoffs & catchup free drill;
talk about the "bilateral breathing" on ra2 la2 drill
Learn the fist drill ("fingers hide your thumbs!")

More kicking with boards- remember:

• point your toes;
• don't move your feet too far apart;
• move your feet as FAST as you can.

Finish up with...
KICKBOARD RACES!

Everybody enjoy the weekend & do an excellent job with your HW. Thanks for being a part of SMAC!

Thursday, September 15, 2011

SMAC- Platinum & Gold

600/400 frestyle- 50 drill, 50 kick
400 reverse IM- each 100 is drill/swim/drill, then breathe-breathe-kick breaststroke drill, by 25's
1:00 rest
4 x 50 @ 1:00 choice drill/swim dps by 25's, NO FREE
2 x 300 @ 5:30- 75 drill/swim/drill by 25's, then 75 kick/swim/kick by 25's - #2 is NO FREE
1:00 rest, check HR
3 sets of (all 100's @ 1:30 or 1:40 or 1:50- I will tell you which interval to go on):
1 x 100 swim free br 3, except 3rd 25 is kick on back
1 x 100 swim free br 3, except middle 50 is kick on back
1 x 100 all kick on back, except 3rd 25 is swim free br 3
3 x 200 @ 4:00 kick descend 1-3 to what you can- #3 should be JUICY! (150's in 2nd round; 100's in 3rd round)- check HR after each set
1 x 200 easy drill/swim by 25's after 3rd set
1:00 rest
With fins, finish up with:
18 x 25 @ :40 as follows
1- choice breaststroke drill
2- jungle sprint
3- dolphin kick LUNGBUSTER- this is FAST!
100 easy drill before you get out.
Do an excellent job with your HW tonight, be sure to remind your parents about dinner (at Three Brothers) and putt-putt tomorrow night. Have a great day!

Wednesday, September 14, 2011

SMAC- Platinum & Gold

600/400 freestyle- each 100 is drill/swim/drill/kick by 25's
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest

2 sets of:
4 x 50 @ 1:00 free swim/fist free drill- br 3 throughout
4 x 75 @ 1:30- 50 swim free br 3/5 by 25's, 25 kick/kick/breathe breaststroke drill
3 x 150 @ 2:40- 50 swim backstroke with 5 FAST udk, then 25 swim breaststroke
3 x 100 swim freestyle br 3 @ 1:30
2 x 100 @ 3:45- 50 drill in 4th best stroke (NO FREE), 50 choice kick on back
2 x 50 @ 1:00- swim/kick by 25's in 4th best stroke (NO FREE), same stroke as on 200's
1 x 200 pull free br 3/5 by 50's
1:00 rest between sets, check HR after each set
Do an excellent job with your HW tonight, be sure to tell your parents about THREE BROTHERS FOR DINNER ON FRIDAY NIGHT. Have a great day!

Tuesday, September 13, 2011

SMAC- Platinum & Gold
Focus on FAST dolphin kicking off of each wall today!

600/400 freestyle- 75 drill/swim/drill, then 25 fly kick on side
400 reverse IM- each 100 is drill/drill/swim/kick by 25's
1:00 rest
Review breaststroke drill: kick-kick-breathe, with kickboards
4 sets of:
2 x 100 @ 2:00- drill/swim/drill/breast kick on back, by 25's
2 x 50 swim neg split free br 3/5 by 25's @ :50
1 x 50 swim breast-build/drill choice breast @ 1:10
1 x 50 swim negative split breaststroke @ 1:00
No rest between sets, check HR after each set.
1 x 900 swim as follows:
100- swim neg split free br 3/5 by 50's, FAST u-d-k off of each wall
100- 50 backstroke smooth & steady, 25 backstroke build to FAST, 25 kick on back FAST- 5 FAST u-d-k off of each wall
100 breaststroke- drill/swim build to FAST by 25's
1:00 rest, check HR
Finish up with...
6 sets of (but I'll make a deal after 4 rounds if everybody is doing a great job!):
3 x 50 @ :55 kick on back with 5 FAST u-d-k off of each wall
:20 FAST vertical dolphin kick
:10 rest- get back to the wall...
1 x 75 kick @ 1:10- can be choice kick
No rest between sets.
4650 scy
100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you remind your parents about dinner & putt-putt on Friday Night. Have a great day!

Tuesday, September 13, 2011

SMAC- Novice II w/Maureen Cassidy

Hello and welcome to the SMAC Novice Group! The goal here is to refine all four competitive strokes so you're ready to move up to the SMAC Silver Group.

• Talk about "streamlined pushoff"- talk about "sink down underwater at the wall, then pushoff looking at the bottom of the pool. Do a couple of dolphin kicks while under water, BEFORE they come up on top of the water

• Demonstrate "catch-up" freestyle drill- "one hand catches up to the other."

• 4 x 25 catch-up freestyle drill with streamlined pushoffs- watch for how they breathe.

• Talk about how they roll their heads to the side to breathe IN (only), and then blow the air out SLOWLY through their nose while their faces are in the water.

• Demonstrate "ra2 la2 freestyle drill"- keep the arm they aren't using out in front, breathe ONLY on the first stroke to each side; repeat that until they reach the opposite end

• 4 x 25 ra2 la2 freestyle drill, watch for breathing

• Kicking- with boards: 1)point toes, 2) don't move their feet too far apart; 3) move their feet as FAST as they can. Go through as many 25's kicking as possible. If you have time at the end, go back & review one of the freestyle drills.

Have a great day!

Monday, September 12, 2011

SMAC- Novice II w/Maureen Cassidy

Hello and welcome to the SMAC Novice Group! The goal here is to refine all four competitive strokes so you're ready to move up to the SMAC Silver Group.

• Talk about "streamlined pushoff"- talk about "sink down underwater at the wall, then pushoff looking at the bottom of the pool. Do a couple of dolphin kicks while under water, BEFORE they come up on top of the water
  

• Demonstrate "catch-up" freestyle drill- "one hand catches up to the other."

• 4 x 25 catch-up freestyle drill with streamlined pushoffs- watch for how they breathe.

• Talk about how they roll their heads to the side to breathe IN (only), and then blow the air out SLOWLY through their nose while their faces are in the water.

• Demonstrate "ra2 la2 freestyle drill"- keep the arm they aren't using out in front, breathe ONLY on the first stroke to each side; repeat that until they reach the opposite end

• 4 x 25 ra2 la2 freestyle drill, watch for breathing
  

• Kicking- with boards: 1)point toes, 2) don't move their feet too far apart; 3) move their feet as FAST as they can. Go through as many 25's kicking as possible. If you have time at the end, go back & review one of the freestyle drills.

Have a great day!

Monday, September 12, 2011

SMAC- Platinum & Gold

600/400 freestyle- 50 drill, 50 kick on back
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
Review backstroke drill-
1/2 ra 1/2 la
3 sets of:
6 x 25 @ :40- odds are kick on back with 5 FAST underwater dolphin kicks off the wall, evens are 1/2 ra 1/2 la back drill
3 x 50 @ 1:00 swim backstroke, desc 1-3 to what you can- same 5 FAST underwater dolphin kicks off the wall
No rest between sets, check HR after each set
1:00 rest after 3rd set
1 x 600 pull free as follows-
w/snorkel if you have them, 50 fist pull, 100 pull free regular stroke
If no snorkel...
50 fist free pull br 3, 100 pull regular stroke br 5/7 by 50's
1:00 rest, check HR
I'll adjust the intervals as necessary for the following set:
6 x 100 kick on back @ 1:50- 5 FAST u-d-k off each wall
8 x 25 kick FAST w/boards @ :45
4 x 100 kick on back @ 1:40- 5 FAST u-d-k off each wall
8 x 25 kick FAST on back @ :45- 5 FAST u-d-k off each wall
3 x 100 kick on back @ 1:35- 5 FAST u-d-k off each wall
8 x 50 kick w/boards @ 1:15, 1 easy 1 FAST
Make sure you get your times on the FAST 50's kick, get HR after last 50
4600 total scy
100 easy before you get out. Do an excellent job with your HW tonight, remind your parents about dinner & putt-putt on Friday Night after workout. Have a great day!