Monday, October 31, 2011
SMAC- Bronze I with MG
Review streamlined pushoffs & underwater dolphin kick before they get in!
6 x 25 @ :10 rest- odds are ra2 la2 free drill, odds are double arm backstroke drill
1:00 rest
Review breaststroke kick- with boards on deck
Go at least 8 x 25 breaststroke kick with boards- some can be on back, if that helps
Talk about breaststroke pull- hands out, elbows in, lunge back to the front
6 x 50- 25 swim breaststroke, 25 breaststroke kick on back
1:00 rest- get fins
With fins, start fly drilling...
"sneak-it-in" breath- lift & drop in one motion, blowing air out nose while face is in the water
same breathing drill, but add arm strokes when taking that breath
Not sure how much you'll get in, do what you can.
Happy Halloween! Enjoy your Trick-or-Treating!
Monday, October 31, 2011
Monday, October 31, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 25 fly kick on side, 50 drill, 25 2 kicks 1 pull breaststroke drill
1:00 rest
4 x 75 @ 1:10- 50 fist free, 25 choice fly drill
4 x 50 swim fly/kick on back, by 25's, @ :55
6 x 100 @ 1:40
odds- swim IM
evens choice kick neg split
1:00 rest, check HR
6 x 350 as follows:
2 x 125 swim free br 3-
odds @ 1:45
evens- #2 @ 1:40; #4 @ 1:35; #6 @ 1:30
2 x 50 swim STRONG negative split backstroke, or IM order by 25's, @ :55
No rest between sets; check HR after last set
Finish up with...
24 x 75 @ 1:20 kick as follows:
2- choice on back, make the interval
1- FAST for time with boards
1:00 rest after #24
GOLD- 200 easy drill
PLATINUM- finish up with...
1 x 800 pull w/snorkel, roll hips evenly, finish each stroke completely
200 easy drill = 7000 scy
Do an excellent job with your HW tonight, get excited for a big week. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 25 fly kick on side, 50 drill, 25 2 kicks 1 pull breaststroke drill
1:00 rest
4 x 75 @ 1:10- 50 fist free, 25 choice fly drill
4 x 50 swim fly/kick on back, by 25's, @ :55
6 x 100 @ 1:40
odds- swim IM
evens choice kick neg split
1:00 rest, check HR
6 x 350 as follows:
2 x 125 swim free br 3-
odds @ 1:45
evens- #2 @ 1:40; #4 @ 1:35; #6 @ 1:30
2 x 50 swim STRONG negative split backstroke, or IM order by 25's, @ :55
No rest between sets; check HR after last set
Finish up with...
24 x 75 @ 1:20 kick as follows:
2- choice on back, make the interval
1- FAST for time with boards
1:00 rest after #24
GOLD- 200 easy drill
PLATINUM- finish up with...
1 x 800 pull w/snorkel, roll hips evenly, finish each stroke completely
200 easy drill = 7000 scy
Do an excellent job with your HW tonight, get excited for a big week. Have a great day!
Sunday, October 30, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/swim, by 25's
1:00 rest
3 sets of:
6 x 25 @ :40
odds are drill
evens are swim build to FAST
1 x 100 kick @ 1:45- desc 1-3 to FAST, start at 85% effort
No rest between sets; after 3rd set, continue right into...
3 sets of:
6 x 50 swim/kick by 25's @ :50 (2nd set go 4 x 75 @ 1:10- 25 swim, 50 kick; in 3rd set, go 50's swim/kick @ :55)
1 x 300 swim free br 3, desc 1-3 to what you can- 2nd half should be STRONG on all three
:30 rest after each set to record 300 time
1:00 rest after 3rd 300, check HR
6 sets of:
3 x 50 swim in M-R-S at 200 GP @ 1:10
50 drill
4 x 25 @ :40- odd sets are swim FASTER than 200 GP; even sets are kick on back FAST
No rest between sets; keep track of 50 times & 25's (fastest & average)
After 3rd set, finish up with...
9 x 100 kick as follows:
1 @ 1:25
2 @ 1:40
2 @ 1:25
1 @ 1:40
3 @ 1:25
200 easy drill before you get out. Remind your parents about the meeting tonight. Make sure you're ready for the week ahead in school. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/swim, by 25's
1:00 rest
3 sets of:
6 x 25 @ :40
odds are drill
evens are swim build to FAST
1 x 100 kick @ 1:45- desc 1-3 to FAST, start at 85% effort
No rest between sets; after 3rd set, continue right into...
3 sets of:
6 x 50 swim/kick by 25's @ :50 (2nd set go 4 x 75 @ 1:10- 25 swim, 50 kick; in 3rd set, go 50's swim/kick @ :55)
1 x 300 swim free br 3, desc 1-3 to what you can- 2nd half should be STRONG on all three
:30 rest after each set to record 300 time
1:00 rest after 3rd 300, check HR
6 sets of:
3 x 50 swim in M-R-S at 200 GP @ 1:10
50 drill
4 x 25 @ :40- odd sets are swim FASTER than 200 GP; even sets are kick on back FAST
No rest between sets; keep track of 50 times & 25's (fastest & average)
After 3rd set, finish up with...
9 x 100 kick as follows:
1 @ 1:25
2 @ 1:40
2 @ 1:25
1 @ 1:40
3 @ 1:25
200 easy drill before you get out. Remind your parents about the meeting tonight. Make sure you're ready for the week ahead in school. Have a great day!
Friday, October 28, 2011
Friday, October 28, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 fly kick on side, then last 25 is either fly pull w/free kick or breast pull w/free kick
1:00 rest
6 x 50 swim/kick choice by 25's @ :55
1 x 150- drill/swim dps by 25's in M-R-S, NO FREE @ 2:45
6 x 50 swim free br 3 @ :50- odds are neg split, evens are strong
1 x 150- swim/kick by 25's in M-R-S, NO FREE @ 2:45- build each 25 to strong
6 x 50 swim free/M-R-S by 25's @ :50- NO FREE- build each 25 to STRONG
1:00 rest, check HR
PLATINUM-
6 x 200 backstroke as follows:
1 x 125 swim backstroke @ 1:50
3 x 25 @ :40 swim FAST, 1 each stroke or all 3 one stroke IM order by set (odd sets)
1 x 75 swim backstroke or IM, desc 1-3 to all out FAST (even sets) @ 1:30
No rest between sets. After last 200...
1 x 150 swim backstroke all out FAST for time
:10 rest
1 x 50 kick all out FAST for time
1:00 rest, check HR
Finish up with...
18 x 100 swim free br 3 @ 1:25, except...
#'s 8, 11, 14, 16 & 18 @ 1:15
200 drill before you get out = 5600 scy
GOLD-
6 sets of:
1 x 50 swim at 2nd 50 split of 100 scy Goal Time @ 1:10
2 x 25 swim FASTER than 1/2 of 2nd 50 split from above @ :45
2 x 25 kick all out FAST on back @ :45
1 x 25 dolphin kick LUNGBUSTER! @ :45
100 easy drill/kick by 25's in M-R-S, NO FREE
1:00 rest between sets, check HR after each 25 LB
After 6th set...
1 x 50 all out FAST from a dive
:10 rest
1 x 50 all out kick FAST
1:00 rest, check HR
Finish up with...
6 sets of:
1 x 75 swim free br 3 @ 1:10
1 x 75 swim backstroke @ 1:10- 5 FAST u-d-k off each wall
1 x 50 swim free br 3 @ :40
No rest between sets.
4950 scy
Do an excellent job with your HW this weekend- don't wait until Sunday to start it! Remind your parents about the meeting on Sunday at 6 p.m. in the upstairs conference room. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 fly kick on side, then last 25 is either fly pull w/free kick or breast pull w/free kick
1:00 rest
6 x 50 swim/kick choice by 25's @ :55
1 x 150- drill/swim dps by 25's in M-R-S, NO FREE @ 2:45
6 x 50 swim free br 3 @ :50- odds are neg split, evens are strong
1 x 150- swim/kick by 25's in M-R-S, NO FREE @ 2:45- build each 25 to strong
6 x 50 swim free/M-R-S by 25's @ :50- NO FREE- build each 25 to STRONG
1:00 rest, check HR
PLATINUM-
6 x 200 backstroke as follows:
1 x 125 swim backstroke @ 1:50
3 x 25 @ :40 swim FAST, 1 each stroke or all 3 one stroke IM order by set (odd sets)
1 x 75 swim backstroke or IM, desc 1-3 to all out FAST (even sets) @ 1:30
No rest between sets. After last 200...
1 x 150 swim backstroke all out FAST for time
:10 rest
1 x 50 kick all out FAST for time
1:00 rest, check HR
Finish up with...
18 x 100 swim free br 3 @ 1:25, except...
#'s 8, 11, 14, 16 & 18 @ 1:15
200 drill before you get out = 5600 scy
GOLD-
6 sets of:
1 x 50 swim at 2nd 50 split of 100 scy Goal Time @ 1:10
2 x 25 swim FASTER than 1/2 of 2nd 50 split from above @ :45
2 x 25 kick all out FAST on back @ :45
1 x 25 dolphin kick LUNGBUSTER! @ :45
100 easy drill/kick by 25's in M-R-S, NO FREE
1:00 rest between sets, check HR after each 25 LB
After 6th set...
1 x 50 all out FAST from a dive
:10 rest
1 x 50 all out kick FAST
1:00 rest, check HR
Finish up with...
6 sets of:
1 x 75 swim free br 3 @ 1:10
1 x 75 swim backstroke @ 1:10- 5 FAST u-d-k off each wall
1 x 50 swim free br 3 @ :40
No rest between sets.
4950 scy
Do an excellent job with your HW this weekend- don't wait until Sunday to start it! Remind your parents about the meeting on Sunday at 6 p.m. in the upstairs conference room. Have a great day!
Thursday, October 27, 2011
Thursday, October 27, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/6 kicks 1 stroke back drill, by 25's
1:00 rest
2 sets of:
6 x 25 @ :40- odds are breast pull w/free kick, evens are fly pull w/free kick
3 x 50 swim @ 1:00 desc 1-3 to something juicy (1st set is breaststroke, 2nd set is fly/breast by 25's)
No rest between sets, check HR after 2nd set
1:00 rest
3 x 75 @ 1:30- 50 swim, 25 kick desc 1-3 to something smoking FAST
4 x 50 kick on back @ :50
3 x 100 @ 2:00- 50 swim, 50 kick desc 1-3 to something juicy
4 x 75 kick on back @ 1:15
6 x 50 swim/kick by 25's @ 1:10 desc 1-3/4-6 to all out blazing FAST
3 x 100 kick on back @ 1:35
1 x 75 easy choice @ 2:00
MYSTERY SET
1:00 rest
PLATINUM-
6 x 200 backstroke as follows:
1 x 125 swim backstroke @ 1:50
3 x 25 @ :40 swim FAST, 1 each stroke or all 3 one stroke IM order by set (odd sets)
1 x 75 swim backstroke or IM, desc 1-3 to all out FAST (even sets) @ 1:30
No rest between sets. After last 200...
1 x 150 swim backstroke all out FAST for time
:10 rest
1 x 50 kick all out FAST for time
200 drill before you get out = approximately 5300 scy (depending on Mystery Set)
GOLD-
With fins, 6 sets of:
4 x 25 @ :40 (odds- jungle sprint; evens build to FAST)
1 x 50 swim all out FAST @ 1:00- target you 50 Free goal time (scy)
1 x 50 LUNGBUSTER/swim FAST by 25's @ 1:00- target your best 50 Free time (scy)
No rest between sets, check HR after 2nd 50 in each set
200 easy drill after last set = approximately 4900 scy (depending on Mystery Set)
Do an excellent job on your HW tonight & get excited for tomorrow's workout. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/6 kicks 1 stroke back drill, by 25's
1:00 rest
2 sets of:
6 x 25 @ :40- odds are breast pull w/free kick, evens are fly pull w/free kick
3 x 50 swim @ 1:00 desc 1-3 to something juicy (1st set is breaststroke, 2nd set is fly/breast by 25's)
No rest between sets, check HR after 2nd set
1:00 rest
3 x 75 @ 1:30- 50 swim, 25 kick desc 1-3 to something smoking FAST
4 x 50 kick on back @ :50
3 x 100 @ 2:00- 50 swim, 50 kick desc 1-3 to something juicy
4 x 75 kick on back @ 1:15
6 x 50 swim/kick by 25's @ 1:10 desc 1-3/4-6 to all out blazing FAST
3 x 100 kick on back @ 1:35
1 x 75 easy choice @ 2:00
MYSTERY SET
1:00 rest
PLATINUM-
6 x 200 backstroke as follows:
1 x 125 swim backstroke @ 1:50
3 x 25 @ :40 swim FAST, 1 each stroke or all 3 one stroke IM order by set (odd sets)
1 x 75 swim backstroke or IM, desc 1-3 to all out FAST (even sets) @ 1:30
No rest between sets. After last 200...
1 x 150 swim backstroke all out FAST for time
:10 rest
1 x 50 kick all out FAST for time
200 drill before you get out = approximately 5300 scy (depending on Mystery Set)
GOLD-
With fins, 6 sets of:
4 x 25 @ :40 (odds- jungle sprint; evens build to FAST)
1 x 50 swim all out FAST @ 1:00- target you 50 Free goal time (scy)
1 x 50 LUNGBUSTER/swim FAST by 25's @ 1:00- target your best 50 Free time (scy)
No rest between sets, check HR after 2nd 50 in each set
200 easy drill after last set = approximately 4900 scy (depending on Mystery Set)
Do an excellent job on your HW tonight & get excited for tomorrow's workout. Have a great day!
Wednesday, October 26, 2011
Wednesday, October 26, 2011
SMAC- Bronze I with MG
Review streamlined pushoffs & underwater dolphin kick before they get in
6 x 25 @ :10 rest as follows:
2- ra2 la2 free drill
1- kick choice on back with 5 FAST underwater dolphin kicks
Review breaststroke pull with freestyle kick (hands open up outside shoulders, elbows squeeze in front of stomach, then hands lunge back to the front- head looking down at the end of the stroke)
2 sets of:
4 x 25 breast pull w/free kick
2 x 50 swim free/kick on back- by 25's
After 2nd set...
4 x 25 swim breaststroke
KICKING:
Review breast kick- feet go up, out & around
Alternate 25's of breast kick w/boards & breast kick on back
Finish up with...
Kicking relay races
Everybody do an excellent job on their HW tonight & practice your breaststroke kick in front of the big mirror at home. Have a great day!
SMAC- Bronze I with MG
Review streamlined pushoffs & underwater dolphin kick before they get in
6 x 25 @ :10 rest as follows:
2- ra2 la2 free drill
1- kick choice on back with 5 FAST underwater dolphin kicks
Review breaststroke pull with freestyle kick (hands open up outside shoulders, elbows squeeze in front of stomach, then hands lunge back to the front- head looking down at the end of the stroke)
2 sets of:
4 x 25 breast pull w/free kick
2 x 50 swim free/kick on back- by 25's
After 2nd set...
4 x 25 swim breaststroke
KICKING:
Review breast kick- feet go up, out & around
Alternate 25's of breast kick w/boards & breast kick on back
Finish up with...
Kicking relay races
Everybody do an excellent job on their HW tonight & practice your breaststroke kick in front of the big mirror at home. Have a great day!
Wednesday, October 26, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is swim/drill/drill/snow angel fly drill, by 25's
1:00 rest
Fly drilling- fly pull w/free kick & "blow it out the back" drill
With snorkel's & buoys...
24 x 50 pull free @ :55
:30 rest, check HR, then...
3 x 300 swim backstroke @ :20 rest- 5 FAST u-d-k throughout
1 x 900 kick as follows:
100 choice kick on back with 5 FAST u-d-k off each wall
50 breast kick w/boards, neg split - squeeze your feet together at the end of each kick
1:00 rest, check HR
With fins:
24 x 25 @ :45- the usual sets of 4
100 easy drill before you get out.
Do an excellent job with your HW tonight, get excited for drylands tomorrow morning. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is swim/drill/drill/snow angel fly drill, by 25's
1:00 rest
Fly drilling- fly pull w/free kick & "blow it out the back" drill
With snorkel's & buoys...
24 x 50 pull free @ :55
:30 rest, check HR, then...
3 x 300 swim backstroke @ :20 rest- 5 FAST u-d-k throughout
1 x 900 kick as follows:
100 choice kick on back with 5 FAST u-d-k off each wall
50 breast kick w/boards, neg split - squeeze your feet together at the end of each kick
1:00 rest, check HR
With fins:
24 x 25 @ :45- the usual sets of 4
100 easy drill before you get out.
Do an excellent job with your HW tonight, get excited for drylands tomorrow morning. Have a great day!
Tuesday, October 25, 2011
Tuesday, October 25, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
12 x 25 @ :35-
2- breast pull with free kick- recover hands "on" the water
1- kick choice with 5 FAST u-d-k
8 x 50 as follows:
1- choice breaststroke drill
2-4, swim breaststroke desc 1-3 to what you can
6 sets of:
1 x 150 swim STRONG neg split free br 3 @ 2:10
2 x 25 swim FAST @ :40- #1 is breaststroke, #2 is choice, NO FREE
No rest between sets, check HR after 6th set
1:00 rest
3 sets of:
3 x 100 kick @ 1:40
BROKEN 75: 50 kick FAST, :10 rest, 25 kick FAST
1:00 rest
3 x 75 kick @ 1:15
BROKEN 50: 2 x 25 kick all out FAST @ :10 rest
50 easy drill @ 1:00
Check HR after each set
200 easy drill after 3rd set
PLATINUM-finish up with...
2 x 600 swim w/snorkel @ :20 rest, desc 1-2 to what you can
Do an excellent job with your HW tonight, remind your parents about the meeting on Sunday after workout. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
12 x 25 @ :35-
2- breast pull with free kick- recover hands "on" the water
1- kick choice with 5 FAST u-d-k
8 x 50 as follows:
1- choice breaststroke drill
2-4, swim breaststroke desc 1-3 to what you can
6 sets of:
1 x 150 swim STRONG neg split free br 3 @ 2:10
2 x 25 swim FAST @ :40- #1 is breaststroke, #2 is choice, NO FREE
No rest between sets, check HR after 6th set
1:00 rest
3 sets of:
3 x 100 kick @ 1:40
BROKEN 75: 50 kick FAST, :10 rest, 25 kick FAST
1:00 rest
3 x 75 kick @ 1:15
BROKEN 50: 2 x 25 kick all out FAST @ :10 rest
50 easy drill @ 1:00
Check HR after each set
200 easy drill after 3rd set
PLATINUM-finish up with...
2 x 600 swim w/snorkel @ :20 rest, desc 1-2 to what you can
Do an excellent job with your HW tonight, remind your parents about the meeting on Sunday after workout. Have a great day!
Sunday, October 23, 2011
Monday, October 24, 2011
SMAC- Bronze I with MG
Review streamlined pushoffs & underwater dolphin kick before they get in.
Warmup with 6 x 25 @ :10 rest-
odds- catchup free drill
evens- double arm backstroke drill (thumbs out, pinkies in)
Review breaststroke- your choice of drill: breast pull w/free kick, breast pull w/dolphin kick, or 2 kicks 1 pull breaststroke...
12 x 50 as follows:
odds are always kick (your choice of kick, on back, but it should be FAST)
evens are breaststroke drill/breaststroke swim, by 25's
1:00 rest
Review breaststroke kick on deck.
6 x 25 breaststroke kick-drop feet down to kick, then whip around
If there is time...
Work on STARTS from the blocks (or from the side of the block).
Do an excellent job on your HW tonight. Be sure to practice your breaststroke kick at home. See everybody on Wednesday, have a great day!
SMAC- Bronze I with MG
Review streamlined pushoffs & underwater dolphin kick before they get in.
Warmup with 6 x 25 @ :10 rest-
odds- catchup free drill
evens- double arm backstroke drill (thumbs out, pinkies in)
Review breaststroke- your choice of drill: breast pull w/free kick, breast pull w/dolphin kick, or 2 kicks 1 pull breaststroke...
12 x 50 as follows:
odds are always kick (your choice of kick, on back, but it should be FAST)
evens are breaststroke drill/breaststroke swim, by 25's
1:00 rest
Review breaststroke kick on deck.
6 x 25 breaststroke kick-drop feet down to kick, then whip around
If there is time...
Work on STARTS from the blocks (or from the side of the block).
Do an excellent job on your HW tonight. Be sure to practice your breaststroke kick at home. See everybody on Wednesday, have a great day!
Friday, October 21, 2011
Friday, October 21, 2011
SMAC- Platinum & Gold
600/400 swim freestyle- 50 drill, 50 swim
400 reverse IM- each 100 is 50 drill, 25 swim, 25 kick
1:00 rest
4 x 50 @ 1:00- swim free br 3, fist free drill br 3 by 25's- count strokes on each length
6 x 75 @ 1:30- 25 swim free br 3, 25 drill choice in M-R-S (NO FREE), 25 breast kick on back
3 x 100 @ 1:50 in M-R-S (NO FREE), each 100 is drill/swim/drill/kick by 25's- build your kick on the 25 swim
1 x 300 swim as follows-
50 swim free br 3, 50 swim dps in M-R-S, descend stroke count by 25's- 3 times through
10 x 25 @ :40 as follows:
odds*- jungle sprint swim
evens*- kick on back 1/2 FAST 1/2 easy, 5 FAST u-d-k off the wall
* except...#'s 3, 5 & 7 are swim build to FAST
1:00 rest, check HR
With fins, finish up with...
20 x 25 @ :45- the usual "once in a while" sets of 4.
Starts & turns before you go.
Get excited for the meet & remember to bring homework so you can do some between events. NO WORKOUT FOR ANYBODY ON MONDAY, regular workout schedule resumes on Tuesday at 4 p.m. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle- 50 drill, 50 swim
400 reverse IM- each 100 is 50 drill, 25 swim, 25 kick
1:00 rest
4 x 50 @ 1:00- swim free br 3, fist free drill br 3 by 25's- count strokes on each length
6 x 75 @ 1:30- 25 swim free br 3, 25 drill choice in M-R-S (NO FREE), 25 breast kick on back
3 x 100 @ 1:50 in M-R-S (NO FREE), each 100 is drill/swim/drill/kick by 25's- build your kick on the 25 swim
1 x 300 swim as follows-
50 swim free br 3, 50 swim dps in M-R-S, descend stroke count by 25's- 3 times through
10 x 25 @ :40 as follows:
odds*- jungle sprint swim
evens*- kick on back 1/2 FAST 1/2 easy, 5 FAST u-d-k off the wall
* except...#'s 3, 5 & 7 are swim build to FAST
1:00 rest, check HR
With fins, finish up with...
20 x 25 @ :45- the usual "once in a while" sets of 4.
Starts & turns before you go.
Get excited for the meet & remember to bring homework so you can do some between events. NO WORKOUT FOR ANYBODY ON MONDAY, regular workout schedule resumes on Tuesday at 4 p.m. Have a great day!
Thursday, October 20, 2011
Thursday, October 20, 2011
SMAC- Gold
400 swim freestyle- 4th 25 of each 100 is choice freestyle drill
400 reverse IM- each 100 is drill/swim/drill/fly kick on side, by 25's
1:00 rest
4 x 75 @ 1:20- 50 ra2 la2 free drill, 25 breast pull w/dolphin kick
6 x 25 @ :40 breast pull w/free kick- hands recover on the water, head down at the end of each stroke
3 x 100 swim 50 back, 50 breast, desc 1-3 to what you can @ 1:45
1:00 rest, check HR
4 sets of:
4 x 25 @ :40
odds- jungle sprint
evens- swim build to FAST
4 x 50 @ :55 kick on back- strong neg split, 90% or better on 2nd 25
BROKEN 100 kick with boards:
odd sets- 2 x 50 @ :10 rest
even sets- 50/25/25- all @ :10 rest
Go 100 drill/swim by 25's after each set & figure out your time for the Broken 100...
1:00 rest between sets.
After 4th set...
3 x 300 pull w/snorkel @ 5:00, desc 1-3 to what you can
1:00 rest, check HR
Finish up with...
Fly drilling with fins
200 drill/kick by 50's before you get out. Do an excellent job with your HW tonight, remember to bring in your interim report cards so I can see how you're doing in school. Get excited for the meet this weekend- NO WORKOUT ON MONDAY. Have a great day!
SMAC- Gold
400 swim freestyle- 4th 25 of each 100 is choice freestyle drill
400 reverse IM- each 100 is drill/swim/drill/fly kick on side, by 25's
1:00 rest
4 x 75 @ 1:20- 50 ra2 la2 free drill, 25 breast pull w/dolphin kick
6 x 25 @ :40 breast pull w/free kick- hands recover on the water, head down at the end of each stroke
3 x 100 swim 50 back, 50 breast, desc 1-3 to what you can @ 1:45
1:00 rest, check HR
4 sets of:
4 x 25 @ :40
odds- jungle sprint
evens- swim build to FAST
4 x 50 @ :55 kick on back- strong neg split, 90% or better on 2nd 25
BROKEN 100 kick with boards:
odd sets- 2 x 50 @ :10 rest
even sets- 50/25/25- all @ :10 rest
Go 100 drill/swim by 25's after each set & figure out your time for the Broken 100...
1:00 rest between sets.
After 4th set...
3 x 300 pull w/snorkel @ 5:00, desc 1-3 to what you can
1:00 rest, check HR
Finish up with...
Fly drilling with fins
200 drill/kick by 50's before you get out. Do an excellent job with your HW tonight, remember to bring in your interim report cards so I can see how you're doing in school. Get excited for the meet this weekend- NO WORKOUT ON MONDAY. Have a great day!
Wednesday, October 19, 2011
Wednesday, October 19, 2011
SMAC- Bronze I with MG
Review streamlined pushoffs & underwater dolphin kick before they get in
Warmup with 2 sets of:
2 x 25 drill @ :10 rest- 1 ra2 la2 free, 1 6 kicks 1 stroke back
1 x 50 kick on back- good underwater dolphin kick, 2nd 25 faster than the first 25
After 2nd set...
Review fist free drill- "fingers cover your thumbs," pull fist back towards shoulders
4 x 25 fist free drill breathing every three strokes
Talk about breaststroke kick- work on deck with kickboards
Breast kick with boards- 6 x 25, maybe some on their back???
"Race" 4 x 25 kick FAST free w/boards- toes pointed, feet stay close together & move as FAST as they can!
Review breast pull w/free kick
- your choice of with fins or without; if using fins, see if you can work in some 25's fly kick on side
Do an excellent job with your HW & bring in your interim report cards so we can see how you're doing in school. Have a great day!
SMAC- Bronze I with MG
Review streamlined pushoffs & underwater dolphin kick before they get in
Warmup with 2 sets of:
2 x 25 drill @ :10 rest- 1 ra2 la2 free, 1 6 kicks 1 stroke back
1 x 50 kick on back- good underwater dolphin kick, 2nd 25 faster than the first 25
After 2nd set...
Review fist free drill- "fingers cover your thumbs," pull fist back towards shoulders
4 x 25 fist free drill breathing every three strokes
Talk about breaststroke kick- work on deck with kickboards
Breast kick with boards- 6 x 25, maybe some on their back???
"Race" 4 x 25 kick FAST free w/boards- toes pointed, feet stay close together & move as FAST as they can!
Review breast pull w/free kick
- your choice of with fins or without; if using fins, see if you can work in some 25's fly kick on side
Do an excellent job with your HW & bring in your interim report cards so we can see how you're doing in school. Have a great day!
Wednesday, October 19, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/2 kicks 1 pull breaststroke drill, by 25's
1:00 rest
4 x 50 @ 1:00- 25 swim dps free br 3, 25 fist free br 3- count strokes on both 25's
6 x 25 kick on back @ :40- 5 FAST u-d-k off each wall, touch the wall on your BACK
4 x 50 @ 1:00- 25 choice drill in M-R-S (NO FREE), 25 breast pull w/free kick- hands lunge forward & head looking down at the end of each stroke
3 sets of:
2 x 75 swim free br 3 @ 1:10
2 x 75- 50 drill in M-R-S (NO FREE), 25 breast kick on back @ 1:20
2 x 75- 50 swim in M-R-S (same stroke as previous 75's, NO FREE), 25 swim breast @ 1:20
1 x 300 @ 5:00- pull free w/snorkel & FLIP TURNS- roll hips evenly & finish each stroke thoroughly
No rest between sets, check HR immediately after 3rd set & OML
After 3rd set...
With fins, 3 sets of:
4 x 25 fly drill @ :40- I'll give you the drill for each round
6 x 25 @ :40 in 2 sets of 3:
1- 1/2 swim FAST 1/2 drill
2- swim build to FAST
3- all out FAST
No rest between sets. After 3rd set...
200 drill/kick by 50's
Do an excellent job with your HW tonight, remember to bring in your interim report cards so I can see how you're doing in school. Be sure to remind your parents about the afternoon warmup time change for this weekend. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/2 kicks 1 pull breaststroke drill, by 25's
1:00 rest
4 x 50 @ 1:00- 25 swim dps free br 3, 25 fist free br 3- count strokes on both 25's
6 x 25 kick on back @ :40- 5 FAST u-d-k off each wall, touch the wall on your BACK
4 x 50 @ 1:00- 25 choice drill in M-R-S (NO FREE), 25 breast pull w/free kick- hands lunge forward & head looking down at the end of each stroke
3 sets of:
2 x 75 swim free br 3 @ 1:10
2 x 75- 50 drill in M-R-S (NO FREE), 25 breast kick on back @ 1:20
2 x 75- 50 swim in M-R-S (same stroke as previous 75's, NO FREE), 25 swim breast @ 1:20
1 x 300 @ 5:00- pull free w/snorkel & FLIP TURNS- roll hips evenly & finish each stroke thoroughly
No rest between sets, check HR immediately after 3rd set & OML
After 3rd set...
With fins, 3 sets of:
4 x 25 fly drill @ :40- I'll give you the drill for each round
6 x 25 @ :40 in 2 sets of 3:
1- 1/2 swim FAST 1/2 drill
2- swim build to FAST
3- all out FAST
No rest between sets. After 3rd set...
200 drill/kick by 50's
Do an excellent job with your HW tonight, remember to bring in your interim report cards so I can see how you're doing in school. Be sure to remind your parents about the afternoon warmup time change for this weekend. Have a great day!
Tuesday, October 18, 2011
Tuesday, October 18, 2011
SMAC- Silver
After 300/200 warmup...
3 sets of:
6 x 25 @ :45 breast pull with free kick, except #'s 4&6 are swim breast build to FAST
3 x 50 kick FAST on back @ 1:20
No rest between sets, check HR after 3rd set, then 1:00 rest
4 sets of:
4 x 25 fly as follows:
odds are 1/2 FAST 1/2 drill ("jungle sprint")
#2- swim build to FAST
#4- all out swim FAST
2 x 50 swim back/breast by 25's @ 1:05, desc 1-2
1 x 150 swim free br 3 with STRONG negative split @ 2:40
1 x 50 swim all out FAST (IM order by set)
- get time
1:00 rest between sets, check HR after each FAST 50
After 4th set...
1 x 400 pull free w/snorkel- roll hips evenly & finish each stroke completely
1:00 rest
If there is time...
Fly drilling with fins
Do an excellent job with your HW tonight & get excited for the long swim tomorrow. Remember to bring in your interim report cards so I can see how you're doing in school. Have a great day!
SMAC- Silver
After 300/200 warmup...
3 sets of:
6 x 25 @ :45 breast pull with free kick, except #'s 4&6 are swim breast build to FAST
3 x 50 kick FAST on back @ 1:20
No rest between sets, check HR after 3rd set, then 1:00 rest
4 sets of:
4 x 25 fly as follows:
odds are 1/2 FAST 1/2 drill ("jungle sprint")
#2- swim build to FAST
#4- all out swim FAST
2 x 50 swim back/breast by 25's @ 1:05, desc 1-2
1 x 150 swim free br 3 with STRONG negative split @ 2:40
1 x 50 swim all out FAST (IM order by set)
- get time
1:00 rest between sets, check HR after each FAST 50
After 4th set...
1 x 400 pull free w/snorkel- roll hips evenly & finish each stroke completely
1:00 rest
If there is time...
Fly drilling with fins
Do an excellent job with your HW tonight & get excited for the long swim tomorrow. Remember to bring in your interim report cards so I can see how you're doing in school. Have a great day!
Tuesday, October 18, 2011
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
3 sets of:
3 x 50 swim/kick by 25's @ :50
1 x 100 kick @ 1:45- desc 1-3 through the set
3 x 50 kick @ :50
1 x 100 swim/kick by 50's @ 1:45, desc 1-3 through the set
No rest between sets, check HR after 3rd set
4 sets of:
6 x 25 in M-R-S @ :40 as follows:
2- swim FAST
2- "get out sprints"
2- kick FAST
1 x 200* swim free br 3 w/BIG negative split, then 1 x 50 swim FAST from a dive in M-R-S
*in 2nd set, 150 swim BIG neg split, then 2 x 50 FAD
in 3rd set, 100 swim BIG neg split, then 3 x 50 FAD
in 4th set, 50 drill, then 4 x 50 FAD
After each set...
1 x 100 drill (perfect)/swim dps by 25's
1:00 rest between sets.
Finish up with...
1 x 700 kick as follows:
odd 100's are neg split on back
even 100's are FAST w/board
200 drill/kick by 50's = 5200 scy
Do an excellent job on your HW tonight & get excited for easy Wednesday tomorrow. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
3 sets of:
3 x 50 swim/kick by 25's @ :50
1 x 100 kick @ 1:45- desc 1-3 through the set
3 x 50 kick @ :50
1 x 100 swim/kick by 50's @ 1:45, desc 1-3 through the set
No rest between sets, check HR after 3rd set
4 sets of:
6 x 25 in M-R-S @ :40 as follows:
2- swim FAST
2- "get out sprints"
2- kick FAST
1 x 200* swim free br 3 w/BIG negative split, then 1 x 50 swim FAST from a dive in M-R-S
*in 2nd set, 150 swim BIG neg split, then 2 x 50 FAD
in 3rd set, 100 swim BIG neg split, then 3 x 50 FAD
in 4th set, 50 drill, then 4 x 50 FAD
After each set...
1 x 100 drill (perfect)/swim dps by 25's
1:00 rest between sets.
Finish up with...
1 x 700 kick as follows:
odd 100's are neg split on back
even 100's are FAST w/board
200 drill/kick by 50's = 5200 scy
Do an excellent job on your HW tonight & get excited for easy Wednesday tomorrow. Have a great day!
Tuesday, October 18, 2011
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
200- swim/kick by 25's in M-R-S, build each 25 to FAST
1:00 rest
4 sets of:
1 x 100 swim free br 3 with STRONG neg split @ 1:35
1 x 100 swim free br 3, except 3rd 25 is kick @ 1:35
1 x 100 swim/kick by 50's @ 1:35
4 x 25 kick on back @ :40 as follows:
odds- 1/2 kick FAST, 1/2 easy kick
#2- build to FAST
#4- all out kick FAST
No rest between sets; 4th set 100's are @ 1:30
Check HR after 4th set
6 x 50 choice back drill/swim dps back @ 1:00
6 x 300 @ :20 rest as follows:
odds- free swim w/snorkel- roll hips evenly & finish stroke
evens- 250 swim backstroke, desc 1-3 to all out juicy FAST, then :20 rest, then 1 x 50 swim FAST backstroke for time
Just :20 rest throughout the set, check HR after FAST 50 backstroke
Finish up with...
1 x 300 drill/kick by 50's = 6000 scy
Do an excellent job on your HW tonight & get excited for easy Wednesday tomorrow. Have a great day!
SMAC- Platinum
600 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
200- swim/kick by 25's in M-R-S, build each 25 to FAST
1:00 rest
4 sets of:
1 x 100 swim free br 3 with STRONG neg split @ 1:35
1 x 100 swim free br 3, except 3rd 25 is kick @ 1:35
1 x 100 swim/kick by 50's @ 1:35
4 x 25 kick on back @ :40 as follows:
odds- 1/2 kick FAST, 1/2 easy kick
#2- build to FAST
#4- all out kick FAST
No rest between sets; 4th set 100's are @ 1:30
Check HR after 4th set
6 x 50 choice back drill/swim dps back @ 1:00
6 x 300 @ :20 rest as follows:
odds- free swim w/snorkel- roll hips evenly & finish stroke
evens- 250 swim backstroke, desc 1-3 to all out juicy FAST, then :20 rest, then 1 x 50 swim FAST backstroke for time
Just :20 rest throughout the set, check HR after FAST 50 backstroke
Finish up with...
1 x 300 drill/kick by 50's = 6000 scy
Do an excellent job on your HW tonight & get excited for easy Wednesday tomorrow. Have a great day!
Monday, October 17, 2011
Monday, October 17, 2011
SMAC- Platinum & Gold
600/400 swim freestyle- 50 swim, 50 kick
400 reverse IM- each 100 is choice breaststroke drill, then drill/swim/drill, by 25's
1:00 rest
6 x 100 as follows:
odds @ 1:50- drill: 50 free, 50 M-R-S
evens @ 1:40- swim: 50 free neg split, 50 M-R-S neg split
1 x 300 in M-R-S- each 100 is swim, except 3rd 25 is kick on back, desc the 100's 1-3 to something juicy!
1:00 rest, check HR
12 sets of, as follows:
3 x 75- 50 swim, 25 kick
1 x 100 swim free br 3 at 85% or better
No rest between sets, check HR after last set
1:00 rest
With fins, finish up with:
18 x 50 @ 1:00 swim, desc 1-3 to something SMOKING FAST
200 easy drill before you get out.
PLATINUM-
2 x 600 swim w/snorkel @ :20 rest, neg split & desc 1-2 to what you can
200 easy drill before you get out.
Do an excellent job on your HW tonight & remember to bring in your interim report cards so I can see how you're doing in school. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle- 50 swim, 50 kick
400 reverse IM- each 100 is choice breaststroke drill, then drill/swim/drill, by 25's
1:00 rest
6 x 100 as follows:
odds @ 1:50- drill: 50 free, 50 M-R-S
evens @ 1:40- swim: 50 free neg split, 50 M-R-S neg split
1 x 300 in M-R-S- each 100 is swim, except 3rd 25 is kick on back, desc the 100's 1-3 to something juicy!
1:00 rest, check HR
12 sets of, as follows:
3 x 75- 50 swim, 25 kick
1 x 100 swim free br 3 at 85% or better
No rest between sets, check HR after last set
1:00 rest
With fins, finish up with:
18 x 50 @ 1:00 swim, desc 1-3 to something SMOKING FAST
200 easy drill before you get out.
PLATINUM-
2 x 600 swim w/snorkel @ :20 rest, neg split & desc 1-2 to what you can
200 easy drill before you get out.
Do an excellent job on your HW tonight & remember to bring in your interim report cards so I can see how you're doing in school. Have a great day!
Monday, October 17, 2011
SMAC- Bronze I with MG
Review streamlined pushoffs & underwater dolphin kick before getting in
Warmup with 6 x 25 @ :10 rest
odds- ra2 la2 free drill
evens- double arm backstroke
Review 6 kicks 1 stroke backstroke drill- head still, shoulder by chin for 6 kicks, then stroke & switch
6 x 50 - 25 6 kicks 1 stoke back drill, 25 swim free br 3- roll head to breathe, don't lift
6 x 50- 25 swim backstroke, 25 kick FAST on back
1:00 rest
KICKING-
With boards- review breaststroke kick ("up, out, around")
8 x 25 breaststroke kick- some may do well to try the breaststroke kick on their back
See if you can get some FAST kicking in on their backs (free) working on the underwater dolphin kick when they push off
If there is time...
With fins:
Breast pull with free kick drill (hands outside their shoulders, elbows sweep in, then lunge back to the front with their heads looking DOWN at the end of each stroke)
Everybody remember to bring in their interim report cards so we cans ee how you're doing in school. Have a great day!
SMAC- Bronze I with MG
Review streamlined pushoffs & underwater dolphin kick before getting in
Warmup with 6 x 25 @ :10 rest
odds- ra2 la2 free drill
evens- double arm backstroke
Review 6 kicks 1 stroke backstroke drill- head still, shoulder by chin for 6 kicks, then stroke & switch
6 x 50 - 25 6 kicks 1 stoke back drill, 25 swim free br 3- roll head to breathe, don't lift
6 x 50- 25 swim backstroke, 25 kick FAST on back
1:00 rest
KICKING-
With boards- review breaststroke kick ("up, out, around")
8 x 25 breaststroke kick- some may do well to try the breaststroke kick on their back
See if you can get some FAST kicking in on their backs (free) working on the underwater dolphin kick when they push off
If there is time...
With fins:
Breast pull with free kick drill (hands outside their shoulders, elbows sweep in, then lunge back to the front with their heads looking DOWN at the end of each stroke)
Everybody remember to bring in their interim report cards so we cans ee how you're doing in school. Have a great day!
Sunday, October 16, 2011
Sunday, October 16, 2011
SMAC- Platinum & Gold
600/400 swim freestyle- every 4th 25 is ra2 la2 free drill
400 reverse IM- each 100 is drill/drill/kick/fly pull with free kick, by 25's
1 x 800 as follows:
100 swim choice negative split (IM on 3rd & 5th 100's)
100 kick- 2nd & 3rd 25's are FAST
4 x 50 drill/swim dps in M-R-S (NO FREE) @ 1:10
1:00 rest
3 sets of:
4 x 50 swim at 200 GP in M-R-S (NO FREE) @ 1:15
1 x 100 drill/kick by 25's @ 2:00
No rest between sets, check HR after last 50 @ GP in 3rd set (before the 100 d/k)
6 sets of:
4 x 25 @ :40- kick free on back w/5 FAST u-d-k, carry that underwater speed up onto the surface & to the end of each 25
1 x 100 @ 1:40 kick negative split- same FAST 5 u-d-k
2 x 75 kick IM order by 25's w/boards @ 1:40, desc 1-2 to FAST
After even rounds...
1 x 200 swim IM, desc 1-3 to something juicy!
Check HR after 2nd 75 or 200 IM
200 easy drill after 6th set = 5600 scy
PLATINUM-
Finish up with...
3 x 400 pull free w/snorkel @ :20 rest, desc 1-3 to what you can (#2 can be without snorkel)
200 easy drill = 7000 scy
Do an excellent job with your HW tonight, make sure you're ready for the week ahead. Remember to bring in your interim report cards so I can see how you're doing in school. Drylands tomorrow morning. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle- every 4th 25 is ra2 la2 free drill
400 reverse IM- each 100 is drill/drill/kick/fly pull with free kick, by 25's
1 x 800 as follows:
100 swim choice negative split (IM on 3rd & 5th 100's)
100 kick- 2nd & 3rd 25's are FAST
4 x 50 drill/swim dps in M-R-S (NO FREE) @ 1:10
1:00 rest
3 sets of:
4 x 50 swim at 200 GP in M-R-S (NO FREE) @ 1:15
1 x 100 drill/kick by 25's @ 2:00
No rest between sets, check HR after last 50 @ GP in 3rd set (before the 100 d/k)
6 sets of:
4 x 25 @ :40- kick free on back w/5 FAST u-d-k, carry that underwater speed up onto the surface & to the end of each 25
1 x 100 @ 1:40 kick negative split- same FAST 5 u-d-k
2 x 75 kick IM order by 25's w/boards @ 1:40, desc 1-2 to FAST
After even rounds...
1 x 200 swim IM, desc 1-3 to something juicy!
Check HR after 2nd 75 or 200 IM
200 easy drill after 6th set = 5600 scy
PLATINUM-
Finish up with...
3 x 400 pull free w/snorkel @ :20 rest, desc 1-3 to what you can (#2 can be without snorkel)
200 easy drill = 7000 scy
Do an excellent job with your HW tonight, make sure you're ready for the week ahead. Remember to bring in your interim report cards so I can see how you're doing in school. Drylands tomorrow morning. Have a great day!
Friday, October 14, 2011
Friday, October 14, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill, then last 25 is choice backstroke drill
1 x 500 as follows:
odd 100's are drill-kick by 25's in M-R-S (NO FREE)
even 100's are swim free br 3/5 by 50's
1:00 rest
5 sets of:
2 x 50 kick on back @ :55- strong neg split for both 50's
1 x 75 kick @ 1:10- you'll have to hustle here!
3 x 25 kick on back @ :40- 5 FAST u-d-k off each wall!
1 x 50 kick FAST for time @ 1:10- get time, check HR after each 50
No rest between sets, 1:00 rest after 5th set
GOLD-
4 sets of:
6 x 25 swim FAST @ :40 (#3 is kick FAST; #5 is LUNGBUSTER)
2 x 100 swim free br 3 @ 1:30, desc 1-2 to 2nd half split of 200 goal time
No rest between sets.
After 4th set...
8 x 50 @ 2:00 FAST FAD in M-R-S- tartget your 1st 50 split of 100 goal time
1 x 400 drill/kick by 50's before you get out
PLATINUM-
3 sets of:
6 x 25 @ :40 swim FAST, IM order by set (#3 is kick FAST; #5 is LUNGBUSTER!)
4 x 100 swim at pace @ 1:30
No rest between sets, check HR after 4th 100 in each set
Finish up with...
3 x 600 @ :20 rest descend 1-3 to something juicy: 1&3 pull w/snorkel; #2 is choice, but part of descend
200 easy drill before you get out
Do an excellent job on your HW this weekend, and remember to bring in your interim progress reports so I can see how you're doing in school. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill, then last 25 is choice backstroke drill
1 x 500 as follows:
odd 100's are drill-kick by 25's in M-R-S (NO FREE)
even 100's are swim free br 3/5 by 50's
1:00 rest
5 sets of:
2 x 50 kick on back @ :55- strong neg split for both 50's
1 x 75 kick @ 1:10- you'll have to hustle here!
3 x 25 kick on back @ :40- 5 FAST u-d-k off each wall!
1 x 50 kick FAST for time @ 1:10- get time, check HR after each 50
No rest between sets, 1:00 rest after 5th set
GOLD-
4 sets of:
6 x 25 swim FAST @ :40 (#3 is kick FAST; #5 is LUNGBUSTER)
2 x 100 swim free br 3 @ 1:30, desc 1-2 to 2nd half split of 200 goal time
No rest between sets.
After 4th set...
8 x 50 @ 2:00 FAST FAD in M-R-S- tartget your 1st 50 split of 100 goal time
1 x 400 drill/kick by 50's before you get out
PLATINUM-
3 sets of:
6 x 25 @ :40 swim FAST, IM order by set (#3 is kick FAST; #5 is LUNGBUSTER!)
4 x 100 swim at pace @ 1:30
No rest between sets, check HR after 4th 100 in each set
Finish up with...
3 x 600 @ :20 rest descend 1-3 to something juicy: 1&3 pull w/snorkel; #2 is choice, but part of descend
200 easy drill before you get out
Do an excellent job on your HW this weekend, and remember to bring in your interim progress reports so I can see how you're doing in school. Have a great day!
Thursday, October 13, 2011
Thursday, October 13, 2011
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 kick, then 25 choice fly drill
1:00 rest
2 sets of:
4 x 50 ra2 la2 free drill @ 1:00
6 x 25 fly pull w/free kick@ :40
4 x 100 swim 25 fly, 50 free br 3 with BIG neg split, last 25 is kick FAST on back, all @ 2:00
1 x 300 swim free br 3- desc 1-2 to what you can
1:00 rest between sets, check HR
Fly drilling with fins
Take off fins
Finish up with...
9 x 100 kick as follows:
1-3, descend 1-3 to all out FAST @ 2:30
4-6, kick on the fastest interval you can handle (I'll give everybody their intervals)
7-9, kick desc 1-3 to all out FAST @ 3:00
100 easy drill before you get out. Do an excellent job with your HW tonight, and remember to bring in your interim report cards so I can see how you're doing in school. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 kick, then 25 choice fly drill
1:00 rest
2 sets of:
4 x 50 ra2 la2 free drill @ 1:00
6 x 25 fly pull w/free kick@ :40
4 x 100 swim 25 fly, 50 free br 3 with BIG neg split, last 25 is kick FAST on back, all @ 2:00
1 x 300 swim free br 3- desc 1-2 to what you can
1:00 rest between sets, check HR
Fly drilling with fins
Take off fins
Finish up with...
9 x 100 kick as follows:
1-3, descend 1-3 to all out FAST @ 2:30
4-6, kick on the fastest interval you can handle (I'll give everybody their intervals)
7-9, kick desc 1-3 to all out FAST @ 3:00
100 easy drill before you get out. Do an excellent job with your HW tonight, and remember to bring in your interim report cards so I can see how you're doing in school. Have a great day!
Wednesday, October 12, 2011
Wednesday, October 12, 2011
SMAC- Bronze I with MG
Review streamlined pushoffs & underwater dolphin kick before they get in
Warmup: 8 x 25 @ :10 rest
odds- fist free br 3
evens- 6 kicks 1 stroke backstroke
Review 1/2 ra 1/2 la backstroke drill
6 x 25 1/2 ra 1/2 la backstroke drill- head flat, roll hips, pinkies out/thumbs in
Talk about the breaststroke drill w/freestyle kick- continuous turnover, head looking DOWN at the end of the stroke
6 x 25 breast pull w/free kick
Talk about 2 kicks 1 pull breaststroke drill- head DOWN while taking the two kicks
KICKING: with boards, review breaststroke kick
Kicking Relay???
Do an excellent job on your HW, bring in your interim report cards so we can see how you're doing in school. Have a great day!
SMAC- Bronze I with MG
Review streamlined pushoffs & underwater dolphin kick before they get in
Warmup: 8 x 25 @ :10 rest
odds- fist free br 3
evens- 6 kicks 1 stroke backstroke
Review 1/2 ra 1/2 la backstroke drill
6 x 25 1/2 ra 1/2 la backstroke drill- head flat, roll hips, pinkies out/thumbs in
Talk about the breaststroke drill w/freestyle kick- continuous turnover, head looking DOWN at the end of the stroke
6 x 25 breast pull w/free kick
Talk about 2 kicks 1 pull breaststroke drill- head DOWN while taking the two kicks
KICKING: with boards, review breaststroke kick
Kicking Relay???
Do an excellent job on your HW, bring in your interim report cards so we can see how you're doing in school. Have a great day!
Wednesday, October 12, 2011
SMAC- Platinum & Gold
600/400 freestyle- 50 drill, 50 choice
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
2 sets of:
1 x 250 @ 4:30- odd 50's are ra2 la2 free drill, even 50's are breast kick on back
4 x 50 swim free br 3/drill in M-R-S (NO FREE) by 25's @ 1:00
1 x 250 @ 4:30- odd 50's are are breast pull w/free kick, even 50's are fly kick on side
No rest between sets, check HR after 2nd set, then get right into...
1 x 800 swim backstroke- 50 drill, 100 swim, 50 choice kick (can be with a board)
1:00 rest
24 x 50 @ :55 as follows:
3- swim free w/snorkel- roll hips evenly & finish each stroke; watch head position
2- swim IM order by 25's
1- all kick
No rest between sets of 6, check HR after #24
With fins, finish up with:
24 x 25 @ :40- the usual sets of 4!
200 easy drill before you get out.
Do an excellent job with your HW tonight, be sure to bring in your interim report cards so I can see how you're doing in school. Have a great day!
SMAC- Platinum & Gold
600/400 freestyle- 50 drill, 50 choice
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
2 sets of:
1 x 250 @ 4:30- odd 50's are ra2 la2 free drill, even 50's are breast kick on back
4 x 50 swim free br 3/drill in M-R-S (NO FREE) by 25's @ 1:00
1 x 250 @ 4:30- odd 50's are are breast pull w/free kick, even 50's are fly kick on side
No rest between sets, check HR after 2nd set, then get right into...
1 x 800 swim backstroke- 50 drill, 100 swim, 50 choice kick (can be with a board)
1:00 rest
24 x 50 @ :55 as follows:
3- swim free w/snorkel- roll hips evenly & finish each stroke; watch head position
2- swim IM order by 25's
1- all kick
No rest between sets of 6, check HR after #24
With fins, finish up with:
24 x 25 @ :40- the usual sets of 4!
200 easy drill before you get out.
Do an excellent job with your HW tonight, be sure to bring in your interim report cards so I can see how you're doing in school. Have a great day!
Tuesday, October 11, 2011
Tuesday, October 11, 2011
SMAC- Platinum & Gold
600/400 freestyle- 50 swim, 50 drill
400 reverse IM- each 100 is drill/swim/drill/fly kick on side, by 25's
1:00 rest
Descend the 200's to something juicy, 5 FAST udk throughout...
200- drill/kick by 25's, 100 free, 100 NO FREE
4 x 50 kick on back @ :55- STRONG neg split
200 @ 4:00 kick on back, get time
5 x 50 kick on back @ :50- STRONG neg split
200 @ 4:00 kick on back- FASTER thanm 1st 200
6 x 50 kick on back @ :50- STRONG neg split
200 @ 4:00 kick on back, FASTEST of the day
3 x 50 kick @ :45, make the interval
1:00 rest, check HR
GOLD-
3 x 300 as follows:
150 pull free w/snorkel @ 2:10
3 x 50 drill/kick in M-R-S by 25's @ 1:05
No rest between sets, 1:00 rest after 3rd set, check HR
Then finish up with...
8 sets of:
4 x 25 jungle sprint @ :45
1 x 50 swim FAST FAD @ 1:00 (2 x 50 @ 1:00 in even sets)
No rest between sets.
200 easy drill after 8th set = 5000 scy
PLATINUM-
3 sets of:
3 x 150 swim IM desc 1-3 to what you can @ 2:40
3 x 50 swim FAST @ 1:00- all the same stroke (or BROKEN 150, your choice)
1 x 150 swim free w/BIG neg split, better than :55 on 2nd 75
1:00 rest between sets, check HR
200 drill after 3rd set = 5850 scy
Be sure to bring in your report cards so I can see how you're doing in school. Have a great day!
SMAC- Platinum & Gold
600/400 freestyle- 50 swim, 50 drill
400 reverse IM- each 100 is drill/swim/drill/fly kick on side, by 25's
1:00 rest
Descend the 200's to something juicy, 5 FAST udk throughout...
200- drill/kick by 25's, 100 free, 100 NO FREE
4 x 50 kick on back @ :55- STRONG neg split
200 @ 4:00 kick on back, get time
5 x 50 kick on back @ :50- STRONG neg split
200 @ 4:00 kick on back- FASTER thanm 1st 200
6 x 50 kick on back @ :50- STRONG neg split
200 @ 4:00 kick on back, FASTEST of the day
3 x 50 kick @ :45, make the interval
1:00 rest, check HR
GOLD-
3 x 300 as follows:
150 pull free w/snorkel @ 2:10
3 x 50 drill/kick in M-R-S by 25's @ 1:05
No rest between sets, 1:00 rest after 3rd set, check HR
Then finish up with...
8 sets of:
4 x 25 jungle sprint @ :45
1 x 50 swim FAST FAD @ 1:00 (2 x 50 @ 1:00 in even sets)
No rest between sets.
200 easy drill after 8th set = 5000 scy
PLATINUM-
3 sets of:
3 x 150 swim IM desc 1-3 to what you can @ 2:40
3 x 50 swim FAST @ 1:00- all the same stroke (or BROKEN 150, your choice)
1 x 150 swim free w/BIG neg split, better than :55 on 2nd 75
1:00 rest between sets, check HR
200 drill after 3rd set = 5850 scy
Be sure to bring in your report cards so I can see how you're doing in school. Have a great day!
Monday, October 10, 2011
Monday, October 10, 2011
SMAC- Bronze I with MG
Review streamlined pushoffs & underwater dolphin kick before getting in!
Warmup with 6 x 25 @ :10 rest
odds- ra2 la2 free drill
evens- double arm back drill
Talk about 6 kicks 1 pull backstroke drill- head stays flat, shoulder to cheek, six firm, FAST kicks, then take a stroke & repeat
6 x 25 - 6 kicks 1 pull back drill
Talk about breaststroke kick- up, out & around
With boards- 12 x 25 kick, 2 breaststroke kick, 1 choice kick FAST
Talk about breaststroke pull before you finish, hopefully get in 6 x 25 breast pull with free kick
Everybody do an excellent job with your HW and bring in your report cards so we can see how you're doing in school! Have a great day!
SMAC- Bronze I with MG
Review streamlined pushoffs & underwater dolphin kick before getting in!
Warmup with 6 x 25 @ :10 rest
odds- ra2 la2 free drill
evens- double arm back drill
Talk about 6 kicks 1 pull backstroke drill- head stays flat, shoulder to cheek, six firm, FAST kicks, then take a stroke & repeat
6 x 25 - 6 kicks 1 pull back drill
Talk about breaststroke kick- up, out & around
With boards- 12 x 25 kick, 2 breaststroke kick, 1 choice kick FAST
Talk about breaststroke pull before you finish, hopefully get in 6 x 25 breast pull with free kick
Everybody do an excellent job with your HW and bring in your report cards so we can see how you're doing in school! Have a great day!
Monday, October 10, 2011
SMAC- Platinum & Gold
600/400 freestyle- drill/kick by 50's
400 reverse IM- each 100 is drill/drill/kick/breast pull with free kick drill, by 25's
1:00 rest
3 sets of:
1 x 100- 50 drill, 50 kick easy/FAST on back by 25's- @ 1:50
2 x 25 @ :40- jungle sprint/build to FAST, by 25's
No rest between sets; after 3rd set
1 x 300 as follows:
odd 100's are kick choice, descend 1-2 to something juicy
2nd 100- swim IM
1:00 rest, check HR
6 sets of:
2 x 150 kick negative split @ 2:20 on back- 5 FAST udk throughout
1 x 100 swim BIG neg split free br 3 @ 1:30- target 2nd 100 of 200 Free goal time (even sets can be backstroke
1 x 100 kick FAST for time @ 2:00- can be with a board
No rest between sets, get time & check HR after each set
With fins, finish up with...
18 x 50 @ 1:00
1- kick FAST
1- swim FAST
1- LUNGBUSTER/kick FAST by 25's
GOLD- 200 easy drill
PLATINUM- 1 x 900 swim free w/snorkel, desc the 300's 1-3 to what you can
200 drill before you get out.
Do an excellent job with your HW tonight, make sure you're ready for the week ahead. Have a great day!
SMAC- Platinum & Gold
600/400 freestyle- drill/kick by 50's
400 reverse IM- each 100 is drill/drill/kick/breast pull with free kick drill, by 25's
1:00 rest
3 sets of:
1 x 100- 50 drill, 50 kick easy/FAST on back by 25's- @ 1:50
2 x 25 @ :40- jungle sprint/build to FAST, by 25's
No rest between sets; after 3rd set
1 x 300 as follows:
odd 100's are kick choice, descend 1-2 to something juicy
2nd 100- swim IM
1:00 rest, check HR
6 sets of:
2 x 150 kick negative split @ 2:20 on back- 5 FAST udk throughout
1 x 100 swim BIG neg split free br 3 @ 1:30- target 2nd 100 of 200 Free goal time (even sets can be backstroke
1 x 100 kick FAST for time @ 2:00- can be with a board
No rest between sets, get time & check HR after each set
With fins, finish up with...
18 x 50 @ 1:00
1- kick FAST
1- swim FAST
1- LUNGBUSTER/kick FAST by 25's
GOLD- 200 easy drill
PLATINUM- 1 x 900 swim free w/snorkel, desc the 300's 1-3 to what you can
200 drill before you get out.
Do an excellent job with your HW tonight, make sure you're ready for the week ahead. Have a great day!
Monday Morning, October 10, 2011
SMAC- Platinum & Gold
Dryland circuit: 3 minutes of each @ :45/:15, then...
600/400
6 sets of:
4 x 25 kick @ :40- odds are 1/2 FAST 1/2 easy; evens are build to FAST
1 x 100 swim choice neg split @ 1:45 (swim IM in even sets)
1 x 100 kick FAST for time @ 1:45
No rest between sets, check HR after each set
200 easy drill before you get out.
Enjoy your day off today, don't waste it!
SMAC- Platinum & Gold
Dryland circuit: 3 minutes of each @ :45/:15, then...
600/400
6 sets of:
4 x 25 kick @ :40- odds are 1/2 FAST 1/2 easy; evens are build to FAST
1 x 100 swim choice neg split @ 1:45 (swim IM in even sets)
1 x 100 kick FAST for time @ 1:45
No rest between sets, check HR after each set
200 easy drill before you get out.
Enjoy your day off today, don't waste it!
Friday, October 7, 2011
Friday, October 7, 2011
SMAC- Platinum & Gold
600/400 freestyle- 50 drill, 50 swim, 50 drill, 50 kick
400 reverse IM- each 100 is drill/choice by 50's
1:00 rest
3 sets of:
2 x 75- drill/swim/kick free, by 25's- build kick & 5 FAST udk, @ 1:20
2 x 50- drill/swim by 25's in M-R-S, NO FREE @ 1:00
1 x 100 swim-kick by 50's, neg split both 50's; in 2nd set, swim free br 3 w/BIG neg split
:30 rest between sets, check HR after 3rd
Starts & turns for ten minutes, then...
10:00 rest
TIME TRIALS- 2 events: 400 IM & one event of your choice (NO 50's in stroke)
After 2nd event, warmdown at least 400 yards of drilling & easy kicking before you go.
Do an excellent job with your HW this weekend & remember to bring in your interim report cards so I can see how you're doing in school. Enjoy your "SURPRISE" this weekend!
SMAC- Platinum & Gold
600/400 freestyle- 50 drill, 50 swim, 50 drill, 50 kick
400 reverse IM- each 100 is drill/choice by 50's
1:00 rest
3 sets of:
2 x 75- drill/swim/kick free, by 25's- build kick & 5 FAST udk, @ 1:20
2 x 50- drill/swim by 25's in M-R-S, NO FREE @ 1:00
1 x 100 swim-kick by 50's, neg split both 50's; in 2nd set, swim free br 3 w/BIG neg split
:30 rest between sets, check HR after 3rd
Starts & turns for ten minutes, then...
10:00 rest
TIME TRIALS- 2 events: 400 IM & one event of your choice (NO 50's in stroke)
After 2nd event, warmdown at least 400 yards of drilling & easy kicking before you go.
Do an excellent job with your HW this weekend & remember to bring in your interim report cards so I can see how you're doing in school. Enjoy your "SURPRISE" this weekend!
Thursday, October 6, 2011
SMAC- Gold
400 free- 50 drill, 50 swim
400 reverse IM- each 100 is drill/kick/drill/swim by 25's
1:00 rest
8 x 50 @ 1:00 as follows:
2- kick choice/ra2 la2 free drill by 25's
2- choice drill in MRS (NO FREE), 25 kick build to FAST- 5 FAST udk
6 x 200 as follows:
odds- swim choice, but 3rd 50 is kick on back, @ 3:00
evens- 100 swim back, 100 swim IM, desc 1-3 to what you can, @ 3:20
24 x 50 as follows:
3- kick neg split @ :50 w/5 FAST udk
3- kick desc 1-3 to all out FAST @ 1:10
2 x 400 swim neg split free w/snorkels @ :10 rest, desc 1-2 to what you can; last 200 on 2nd 400 should be juicy!
BUCKET OF BALLS until 6:00 p.m.
200 easy drill before you get out = approx. 5000 scy
Do an excellent job with your HW tonight, remember to bring in your interim report cards so I can see how you're doing in school. Time trials tomorrow- and a SURPRISE. Have a great day!
SMAC- Gold
400 free- 50 drill, 50 swim
400 reverse IM- each 100 is drill/kick/drill/swim by 25's
1:00 rest
8 x 50 @ 1:00 as follows:
2- kick choice/ra2 la2 free drill by 25's
2- choice drill in MRS (NO FREE), 25 kick build to FAST- 5 FAST udk
6 x 200 as follows:
odds- swim choice, but 3rd 50 is kick on back, @ 3:00
evens- 100 swim back, 100 swim IM, desc 1-3 to what you can, @ 3:20
24 x 50 as follows:
3- kick neg split @ :50 w/5 FAST udk
3- kick desc 1-3 to all out FAST @ 1:10
2 x 400 swim neg split free w/snorkels @ :10 rest, desc 1-2 to what you can; last 200 on 2nd 400 should be juicy!
BUCKET OF BALLS until 6:00 p.m.
200 easy drill before you get out = approx. 5000 scy
Do an excellent job with your HW tonight, remember to bring in your interim report cards so I can see how you're doing in school. Time trials tomorrow- and a SURPRISE. Have a great day!
Wednesday, October 5, 2011
Wednesday, October 5, 2011
SMAC- Bronze I w/MG
Before getting in...
-review streamlined pushoffs
-review underwater dolphin kick
-review freestyle breathing, "roll" head to side, don't "lift"
6 x 25 @ :10 rest- odds are catchup free drill, evens are choice NO FREE
1:00 rest
Review fist free drill- "fingers hide your thumbs," pull "back" not "down"
4 x 25 fist free drill- breathing every three strokes
1:00 rest
If there is time, review 1/2 ra 1/2 la backstroke drill (one arm stays at side while pulling with the opposite arm), really concentrating on rolling hips while keeping head flat & still
If not enough time, get right into...
Breast pull with free kick drill- hands move outside the shoulders, elbows sweep in, then shoot hands back to the front; head should be looking down at the end of the stroke, NOT FORWARD. You may have to get everybody out to demonstrate this on deck.
Go through the breast pull w/free kick drill as you need to, make sure everybody is shooting their hands back to the front quickly and getting their head down at the end of the stroke.
Kicking with boards if there is time- both freestyle & breaststroke
Do an excellent job on your HW this weekend and remember to bring in your interim report cards so we can see how you're doing in school. HW: do 50 breaststroke kicks with each leg in front of the mirror at home each night before next Monday's workout. Have a great day!
SMAC- Bronze I w/MG
Before getting in...
-review streamlined pushoffs
-review underwater dolphin kick
-review freestyle breathing, "roll" head to side, don't "lift"
6 x 25 @ :10 rest- odds are catchup free drill, evens are choice NO FREE
1:00 rest
Review fist free drill- "fingers hide your thumbs," pull "back" not "down"
4 x 25 fist free drill- breathing every three strokes
1:00 rest
If there is time, review 1/2 ra 1/2 la backstroke drill (one arm stays at side while pulling with the opposite arm), really concentrating on rolling hips while keeping head flat & still
If not enough time, get right into...
Breast pull with free kick drill- hands move outside the shoulders, elbows sweep in, then shoot hands back to the front; head should be looking down at the end of the stroke, NOT FORWARD. You may have to get everybody out to demonstrate this on deck.
Go through the breast pull w/free kick drill as you need to, make sure everybody is shooting their hands back to the front quickly and getting their head down at the end of the stroke.
Kicking with boards if there is time- both freestyle & breaststroke
Do an excellent job on your HW this weekend and remember to bring in your interim report cards so we can see how you're doing in school. HW: do 50 breaststroke kicks with each leg in front of the mirror at home each night before next Monday's workout. Have a great day!
Wednesday, October 5, 2011
SMAC- Platinum & Gold
600/400 freestyle- 50 kick, 50 ra2 la2 free drill
400 reverse IM- each 100 is drill/kick/kick/breast pull with free kick, by 25's
1:00 rest
Fly drilling with fins
1:00 rest- take fins off
4 sets of:
3 x 50 swim free br 3 @ :55
2 x 25 fly drill @ :40- I'll give you the drill in each set
2 x 75 @ 1:25- 25 swim fly, 50 swim back
No rest between sets, check HR after 4th set
1 x 900 as follows:
300 free pull w/snorkel- roll hips evenly & finish each stroke, hold steady head position
300 kick on back- every 3rd 25 is 1/2 FAST 1/2 easy- 5 FAST udk throughout
300 swim free w/snorkel- same good head position, hip rotation, finish each stroke
1:00 rest, check HR
Starts until it's time to go
Do an excellent job with your HW tonight, make sure I see your interim report cards. Remember, time trials on Friday (and a surprise), and I need to hear from your parents by noon tomorrow if you want to swim in the CBAC meet. Have a great day!
SMAC- Platinum & Gold
600/400 freestyle- 50 kick, 50 ra2 la2 free drill
400 reverse IM- each 100 is drill/kick/kick/breast pull with free kick, by 25's
1:00 rest
Fly drilling with fins
1:00 rest- take fins off
4 sets of:
3 x 50 swim free br 3 @ :55
2 x 25 fly drill @ :40- I'll give you the drill in each set
2 x 75 @ 1:25- 25 swim fly, 50 swim back
No rest between sets, check HR after 4th set
1 x 900 as follows:
300 free pull w/snorkel- roll hips evenly & finish each stroke, hold steady head position
300 kick on back- every 3rd 25 is 1/2 FAST 1/2 easy- 5 FAST udk throughout
300 swim free w/snorkel- same good head position, hip rotation, finish each stroke
1:00 rest, check HR
Starts until it's time to go
Do an excellent job with your HW tonight, make sure I see your interim report cards. Remember, time trials on Friday (and a surprise), and I need to hear from your parents by noon tomorrow if you want to swim in the CBAC meet. Have a great day!
Tuesday, October 4, 2011
Tuesday, October 4, 2011
SMAC- Platinum & Gold
600/400 freestyle- each 100 is 50 drill, 50 kick
400 reverse IM- each 100 is drill/kick/drill/swim by 25's
1:00 rest
3 x 250 @ :20 rest- odd 50's choice drill in M-R-S, even 50's are ra2 la2 free drill
1 x 200 swim/kick by 25's- build 25 kick to FAST
1:00 rest
4 sets of:
4 x 50 kick @ :55
1 x 50 swim easy/FAST in M-R-S (NO FREE) @ 1:00
4 x 50 kick @ :50
1 x 100 swim easy/FAST free by 50's @ 1:45
4 x 50 kick @ :50
1 x 150 swim IM (NO FREE)- each 50 is easy/FAST by 25's
4 x 50 swim/kick by 25's @ :55
1 x 75 kick all out FAST for time- get time for each 75, check HR
1:00 rest between sets.
MYSTERY SET
200 easy drill before you get out. Do an excellent job with your HW tonight & get excited for Friday's time trials. Have a great day!
SMAC- Platinum & Gold
600/400 freestyle- each 100 is 50 drill, 50 kick
400 reverse IM- each 100 is drill/kick/drill/swim by 25's
1:00 rest
3 x 250 @ :20 rest- odd 50's choice drill in M-R-S, even 50's are ra2 la2 free drill
1 x 200 swim/kick by 25's- build 25 kick to FAST
1:00 rest
4 sets of:
4 x 50 kick @ :55
1 x 50 swim easy/FAST in M-R-S (NO FREE) @ 1:00
4 x 50 kick @ :50
1 x 100 swim easy/FAST free by 50's @ 1:45
4 x 50 kick @ :50
1 x 150 swim IM (NO FREE)- each 50 is easy/FAST by 25's
4 x 50 swim/kick by 25's @ :55
1 x 75 kick all out FAST for time- get time for each 75, check HR
1:00 rest between sets.
MYSTERY SET
200 easy drill before you get out. Do an excellent job with your HW tonight & get excited for Friday's time trials. Have a great day!
Monday, October 3, 2011
Monday, October 3, 2011
SMAC- Bronze I with MG
Review streamlined pushoffs & underwater dolphin kicks before getting in
Review freestyle ("rotary") breathing before getting in
6 x 25 @ :10 rest- odds are catchup free drill, even 25's are choice
1:00 rest
Review "ra2 la2 free" drill- roll head to breathe, not "lift" to breathe
4 x 25 ra2 la2 free drill
Review "6 kicks 1 stroke back" drill- head flat & still, shoulder by cheek for 6 kicks, then roll hips & take a stroke
4 x 25 6 kicks 1 stroke back drill
With boards on deck- review breaststroke kick: "up, out, around"
4 x 25 breast kick w/boards
4 x 25 breast kick on back- "drop feet down, out & around"
Kicking relay???
Do an excellent job on your HW tonight, review the breaststroke kick in front of the mirror at home- 50 kicks with each leg, every night. Have a great day!
SMAC- Bronze I with MG
Review streamlined pushoffs & underwater dolphin kicks before getting in
Review freestyle ("rotary") breathing before getting in
6 x 25 @ :10 rest- odds are catchup free drill, even 25's are choice
1:00 rest
Review "ra2 la2 free" drill- roll head to breathe, not "lift" to breathe
4 x 25 ra2 la2 free drill
Review "6 kicks 1 stroke back" drill- head flat & still, shoulder by cheek for 6 kicks, then roll hips & take a stroke
4 x 25 6 kicks 1 stroke back drill
With boards on deck- review breaststroke kick: "up, out, around"
4 x 25 breast kick w/boards
4 x 25 breast kick on back- "drop feet down, out & around"
Kicking relay???
Do an excellent job on your HW tonight, review the breaststroke kick in front of the mirror at home- 50 kicks with each leg, every night. Have a great day!
Monday, October 3, 2011
SMAC- Platinum & Gold
600/400 freestyle- each 100 is 25 drill, 50 swim, 25 kick
400 reverse IM- four consecutive 100 IM's- odds are drill, evens are swim
1:00 rest
3 x 100 @ 1:50- 50 fist free drill br 3, 50 1/2 ra 1/2 la backstroke drill
1 x 150 @ 2:30- swim free br 3/backstroke by 25's, desc the 50's 1-3
3 x 100 @ 1:45- 50 swim/kick free br 3 by 25's, then 50 drill in M-R-S
1 x 150 swim/kick by 25's in M-R-S (NO FREE), desc the 50's 1-3 to what you can
1:00 rest
1 x 400 freestyle with snorkel as follows:
50 swim free, 50 choice free drill- watch hands, roll hips evenly
1:00 rest
Descend the 300's 1-3 to what you can...#3 should be juicy!
8 x 50 swim IM order by 25's @ :50
1 x 300 swim free br 3 @ 3:50
8 x 50 swim/kick free by 25's @ :50
1 x 300 swim free br 3 @ 3:50
8 x 50 swim free/choice by 25's @ :45
1 x 300 swim free br 3 @ 3:50
:30 rest, check HR, then...
16 x 75 in sets of 4 as follows:
1&2- swim IM (NO FREE) @ 1:15- good breakouts & turns, desc 1-2
3&4- kick choice on back @ 1:20, desc 1-2 to what you can
200 drill before you get out = 5600 scy
Do an excellent job with your HW tonight, start thinking about what event you want to time-trial on Friday. Have a great day!
SMAC- Platinum & Gold
600/400 freestyle- each 100 is 25 drill, 50 swim, 25 kick
400 reverse IM- four consecutive 100 IM's- odds are drill, evens are swim
1:00 rest
3 x 100 @ 1:50- 50 fist free drill br 3, 50 1/2 ra 1/2 la backstroke drill
1 x 150 @ 2:30- swim free br 3/backstroke by 25's, desc the 50's 1-3
3 x 100 @ 1:45- 50 swim/kick free br 3 by 25's, then 50 drill in M-R-S
1 x 150 swim/kick by 25's in M-R-S (NO FREE), desc the 50's 1-3 to what you can
1:00 rest
1 x 400 freestyle with snorkel as follows:
50 swim free, 50 choice free drill- watch hands, roll hips evenly
1:00 rest
Descend the 300's 1-3 to what you can...#3 should be juicy!
8 x 50 swim IM order by 25's @ :50
1 x 300 swim free br 3 @ 3:50
8 x 50 swim/kick free by 25's @ :50
1 x 300 swim free br 3 @ 3:50
8 x 50 swim free/choice by 25's @ :45
1 x 300 swim free br 3 @ 3:50
:30 rest, check HR, then...
16 x 75 in sets of 4 as follows:
1&2- swim IM (NO FREE) @ 1:15- good breakouts & turns, desc 1-2
3&4- kick choice on back @ 1:20, desc 1-2 to what you can
200 drill before you get out = 5600 scy
Do an excellent job with your HW tonight, start thinking about what event you want to time-trial on Friday. Have a great day!
Sunday, October 2, 2011
Sunday, October 2, 2011
SMAC- Platinum & Gold
600/400 freestyle- 50 swim, 50 choice
400 reverse IM- each 100 is kick/drill by 25's
1:00 rest
6 x 100 @ 1:50 as follows:
50 catchup free drill
:10 rest
50 choice breaststroke drill
8 x 25 @ :35 as follows:
odds- jungle sprint swim
evens- kick build to FAST with 5 FAST u-d-k
1:00 rest, check HR
3 sets of:
3 x 5-minute kicks @ 6:00, descend 1-3 to what you can
6 x 25 kick all out FAST @ :40 with boards
1 x 400 swim w/snorkels- BIG negative split
1:00 rest between sets, check HR after each 400
With fins, finish up with...
18 x 25 @ :40-
1- choice fly drill
2- swim fly build to FAST
3- dolphin kick LUNGBUSTER!
100 easy drill before you get out
Do an excellent job with your HW tonight, make sure you're ready for the week ahead. Drylands tomorrow morning, time trials on Friday. Have a great day!
SMAC- Platinum & Gold
600/400 freestyle- 50 swim, 50 choice
400 reverse IM- each 100 is kick/drill by 25's
1:00 rest
6 x 100 @ 1:50 as follows:
50 catchup free drill
:10 rest
50 choice breaststroke drill
8 x 25 @ :35 as follows:
odds- jungle sprint swim
evens- kick build to FAST with 5 FAST u-d-k
1:00 rest, check HR
3 sets of:
3 x 5-minute kicks @ 6:00, descend 1-3 to what you can
6 x 25 kick all out FAST @ :40 with boards
1 x 400 swim w/snorkels- BIG negative split
1:00 rest between sets, check HR after each 400
With fins, finish up with...
18 x 25 @ :40-
1- choice fly drill
2- swim fly build to FAST
3- dolphin kick LUNGBUSTER!
100 easy drill before you get out
Do an excellent job with your HW tonight, make sure you're ready for the week ahead. Drylands tomorrow morning, time trials on Friday. Have a great day!
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