Wednesday, November 30, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 kick, 25 catchup free drill
1:00 rest
9 x 50 @ 1:00 in 3 sets of 3:
2- choice breaststroke drill (2k1p or 2 dolphin kicks with breast pull)
1- swim/kick breaststroke by 25's, desc 1-3
2 sets of:
6 x 25 @ :35- breast pull w/free kick
1 x 200- 25 swim breaststroke build to FAST, 25 kick FAST on back
:30 rest between sets, everybody start the 2nd set together
1:00 rest after 2nd set, check HR

PLATINUM-
Pace set:
4 x 100 @ pace
1 x 600 swim free w/snorkel
3 times through, desc the 600's 1-3 to what you can, check HR after each 600
Finish up with the fin set with everybody else
6000 scy

GOLD-
16 x 75 as follows:
2- swim free br 3/5/3 by 25's @ 1:10- good u-d-k off each wall
2- swim choice NO FREE/breaststroke/choice NO FREE by 25's, @ 1:20
12 x 50 swim @ :55 as follows:
2- free br 3 with moderate negative split & FAST dolphin kick off each wall
2- back/breast by 25's- 5 FAST u-d-k on back & STRONG breakout on breast
1 x 400 pull free w/snorkel & buoys- steady head position throughout, roll hips evenly & finish each stroke
1:00 rest, check HR

With fins, finish up with...
24 x 25 @ :40 as follows:
1&2: 1/2 swim FAST 1/2 drill
3- swim build to FAST
4- LUNGBUSTER!
200 easy drill before you get out = 4950 scy

Do an excellent job with your HW tonight, be sure your parents have your events & fees for the ASC meet. Have a great day!

Tuesday, November 29, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/double arm backstroke drill, by 25's
1:00 rest
4 x 50 @ 1:00- swim free/fist free drill, both br 3, count strokes on both 25's
2 sets of:
1 x 200 @ 3:30- 50 kick choice neg split, 50 drill in M-R-S, NO FREE
1 x 100 @ 1:45- drill/swim dps in M-R-S, NO FREE, desc stroke count 1-2
No rest between sets, then...
4 x 75 swim @ 1:15- 50 neg split free br 3, 25 NO FREE build to FAST
1:00 rest, check HR

PLATINUM-
9 x 400 as follows:
1&2- swim BIG negative split free br 3 @ 5:45
3- kick as follows:
#3- 4 x 100 kick @ 2:00- odds moderate, evens FAST
#6- 8 x 50 @ :10 rest, 1 easy 1 FAST
#9- odd 100's mod neg split; evens are BROKEN: 4 x 25 @ :10 rest
Check HR after 2nd 400 in each set and after each FAST kick
Finish up with...
18 x 50 pull free w/snorkel- 2 @ :50, 1 @ :40
200 easy drill/kick before you get out

GOLD-
4 sets of (2 free, 1 M-R-S, 1 IM):
3 x 50 swim free br 3 @ :40
3 x 50 swim FAST @ :10 rest
3 x 50 swim free br 3 @ :45
3 x 25 swim FAST @ :10 rest
1 x 150 easy drill/choice by 25's
1:00 rest between sets, keep track of your times on the broken swims
After 4th set...
3 x 150 swim choice desc 1-3 to all out FAST @ 3:00
200 easy drill/kick before you get out.

Do an excellent job with your HW tonight- the "holiday's" are no excuse to fall behind in school! Be sure to give those entry fees & events to your parents. Have a great day!

Monday, November 28, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
3 sets of:
1 x 150 @ 2:45- drill/swim dps by 25's (back in 1st set; breast in 2nd set; fly in 3rd set)
1 x 100 @ 1:45- swim/kick by 25's (back in 1st set; breast in 2nd set; fly in 3rd set)
1 x 50 kick FAST @ :50
No rest between sets, check HR after 3rd set
1:00 rest
9 x 100 in sets of 3, as follows:
2- swim/kick by 50's NO FREE @ 1:40 (or swim, 3rd 25 is kick)
1- swim IM @ 1:30- better than 85% on #3, desc to 100% effort on #9
1:00 rest, check HR
With fins:
16 x 25 in 4 sets of 4:
1-3: breast pull w/free kick @ :40
#4- LUNGBUSTER @ :20!
No rest between sets of 4; take off fins after #16
Finish up with...
3 sets of:
1 x 150 @ 2:45- 50 swim free br 3 neg split, 25 swim breast, 25 kick free head out, 50 swim STRONG neg split breaststroke
1 x 100 swim free br 3 (I'll give everybody their interval, it will be challenging)
1 x 150- as above
2 x 100 swim free br 3 - same interval as first 100
No rest between sets; check HR immediately & OML after 3rd set
200 easy drill/kick after 3rd set before you get out

Do an excellent job on your HW tonight & be sure your parents get the ASC events & fees handout I gave you today. Have a great day!

Monday, November 28, 2011

SMAC- Bronze with MG

Hopefully everybody enjoyed their Thanksgiving! Get fins before you get in.

Review streamlined pushoffs & underwater dolphin kicks before getting in...
Start with 8 x 25 @ :10 rest
odds- ra2 la2 free drill
evens- 6 kicks 1 stroke backstroke drill
1:00 rest
Talk about butterfly breathing- on deck
Review butterfly drills, then put fins on
Go through at least two butterfly breathing drills, preferable one that focuses on breathing ("sneak-it-in" breathing drill) and one other drill of your choice

After 20 minutes or so, take off fins and go some breaststroke drills:
- breast pull with free kick
- 2 dolphin kicks 1 pull breaststroke
- 2 breaststroke kicks 1 pull breaststroke
If there is time...
Breaststroke kick on back

Everybody do an excellent job on your HW tonight & practice your breaststroke kick in front of the big mirror at home. Have a great day!

Sunday, November 27, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 2 kicks 1 pull breaststroke drill, then drill/drill/fly kick on side, by 25's
1:00 rest
3 x 50 ra2 la2 free drill @ 1:00
2 x 100 drill/kick by 50's @ 1:50- NO FREE
3 x 50 swim neg split @ :50- NO FREE on odd 50's
7 x 100 as follows:
odds @ 1:40- kick, except 3rd 25 is swim NO FREE build to FAST
evens @ 1:20- swim STRONG negative split free
1:00 rest, check HR
2 sets of:
3 x 200 @ 2:40 swim free br 3, except 3rd 50 is kick (some may go 150's @ 2:40)
2 x 75 swim/kick/swim by 25's NO FREE @ 1:20
1 x 100 kick FAST for time with board @ 2:15
3 x 200 kick negative split on back @ 3:30- 5 FAST u-d-k throughout (we'll go these @ 3:15 if the negative split isn't big enough)
2 x 75 drill/swim dps/drill by 25's @ 1:30- different strokes on #1 & #2
1 x 100 swim IM FAST @ 2:15
Get times & check HR after each FAST 100; no extra rest between sets.
Finish up with...
1 x 400 pull free with snorkel
Do an excellent job with your HW tonight, make sure you're ready for the week ahead. We'll mix up the drylands tomorrow morning- be ready. Have a great day!

Friday, November 25, 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 150 as follows:
odds @ 3:00- 50 fist free br 3, 100 drill/swim by 25's in M-R-S (NO FREE)
evens @ 2:45- 50 swim free br 3, 100 swim/kick by 25's- build kick to FAST
6 x 25 @ :35
odds- swim dist per stroke, count strokes
evens- 1/2 swim FAST 1/2 drill, same sgtroke as odd 25's
12 x 50 kick as follows:
2- on back @ :55, 5 FAST u-d-k
1- choice @ :50
2- on back @ :55, as above
1- choice @ :45
1:00 rest after #12, check HR

SPEEDSET- 16 x 50 FAD @ 1:30, you can change strokes after each set of 4
1:00 rest

PLATINUM-
3 sets of:
3 x 150 swim backstroke desc 1-3 to what you can @ 2:30
3 x 50 swim FAST backstroke @ 1:10
No rest between sets of 3, check HR after 3rd 50
After 3rd set...
12 x 25 kick FAST choice @ :40
200 easy drill before you get out.

GOLD-
4 sets of:
1 x 25 swim FAST FAD @ :40- get time
1 x 75 drill @ 1:45
1 x 50 FAST FAD @ 1:00
1 x 100 drill @ 2:15
1 x 75 FAST FAD @ 2:00 (25 drill to the starting end immediately after getting your time on the 75)
No additional rest between sets.
After 4th set...
12 x 25 kick FAST choice @ :40
200 easy drill before you get out.

Enjoy your time off this weekend, be sure to get your HW done at some point. Sunday at 4 p.m. Have a great day!

Thursday, November 24, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is kick/drill by 25's
1:00 rest
3 x 300 @ :20 rest
#1- 50 fist free, 50 breast kick on back
#2- 50 swim free br 3, 50 fly kick on side
#3- 50 drill NO FREE, 50 choice kick on back with 5 FAST u-d-k
:30 rest- everybody start the next set together...
3 sets of:
6 x 50 swim free with snorkel @ :55
1 x 200 swim DPS/drill by 25's in M-R-S (1st & 3rd sets, NO FREE)
:30 rest between sets, check HR after 3rd set

1 x 900 as follows:
100 backstroke- 50 drill, 50 swim with 5 FAST u-d-k throughout
50 breaststroke kick w/boards, squeeze feet together at the end of each kick
1:00 rest

With fins, finish up with:
20 x 25 @ :40
1&2- 1/2 swim FAST 1/2 drill
#3- swim build to FAST
#4- all drill PERFECT

If there is time, work on starts.

Enjoy your time with your families today, we all have A LOT to be thankful for! Tomorrow morning 8-10 a.m. again. Have a great day!

Wednesday Morning, November 23, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is choice backstroke drill, then drill/kick/drill, by 25's
1:00 rest
6 x 25 @ :40- odds ra2 la2 free, evens are kick with 5 FAST u-d-k
5 sets of:
2 x 75 @ 1:20- drill/swim/drill in M-R-S, NO FREE
1 x 50 kick choice @ :55- add 1 x 50 & subtract :05 per round, up to 3 x 50, then back down to 1 x 50 (those 50's go back to :50 & :55, but they are FAST)
No rest between sets, check HR after last set
1:00 rest

PLATINUM-
Pace set- 3 rounds, but the 400's pull are with a snorkel
18 x 50 kick @ 1:00- one easy, 1 FAST
Finish with fin set with Gold

GOLD-
18 x 150 kick as follows:
odds- choice @ 3:00
evens-
#2- BROKEN: 75/50/25, :10 rest throughout
#4- BROKEN: 3 x 50, all @ :10 rest
#6- straight 150 FAST for time
Check HR after each FAST 150

With fins,
24 x 25 @ :40- the (every-so-often) usual sets of 4

200 easy drill/kick by 50's before you get out. Do an excellent job with your HW tonight & enjoy your day off. Tomorrow again at 8 a.m. Have a great day!

Tuesday, November 22, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is choice breaststroke drill, then drill/drill/kick, by 25's
1:00 rest
With fins:
16 x 25 @ :40-
2- fly pull w/free kick
2- breast pull w/free kick
1:00 rest, take off fins
3 sets of:
2 x 75 swim IM (fly/back/breast) @ 1:15
2 x 75 kick choice @ 1:20, desc 1-2; 2nd set with boards
2 x 75 swim free br 3 @ 1:10
2 x 200 kick @ 3:30 (@ 4:00 in 3rd set, desc 1-2)
No rest between sets, check HR after 3rd set

PLATINUM-
3 x 450 as follows:
4 x 50 swim IM order by 25's @ :50
1 x 250 swim free br 3, desc 1-3 to something juicy
:30 rest after each 250; then after 3rd set...
3 x 450 as follows:
4 x 50 kick @ :50
1 x 250 swim IM- 50 fly/back/breast neg split each 50, :10 rest, 100 swim IM FAST
:30 rest after each 250
200 easy = 6650 scy

GOLD-
3 sets of:
4 x 50 swim IM order @ :50
2 x 150 swim free negative split & descend 1-2 @ 2:10
After 3rd set...
4 sets of:
4 x 50 swim/kick by 25's @ :55 (@ :50 in 2nd set; @ :45 in 3rd set; @ :40 in 4th set)
1 x 150 kick FAST- odd sets on back, even sets with board
:30 rest after each set

Do an excellent job with your HW tonight. Remember, workout tomorrow is from 8-10 a.m. Have a great day!

Friday, November 18, 2011

SMAC- Silver @ 6:00-6:45 p.m.

300 swim freestyle breathing every 3 strokes ("br 3") & flip turns
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest

4 x 50 @ 1:10-25 ra2 la2 free drill, 25 choice drill NO FREE (@ 1:20 if necessary)
4 x 50 @ 1:20- 25 swim free br 3, 25 breast pull w/free kick- hands recover FAST on the surface back to the front, head looking DOWN at the end of each stroke
1 x 300 swim- 50 free, 25 NO FREE, 25 kick on back- 5 FAST underwater dolphin kicks off of each wall, unless you're doing breaststroke!
1:00 rest

From mid-pool, finish up with...
Backstroke flip turns- get your stroke count by swimming FAST into the wall, then break out FAST with 5 FAST underwater dolphin kicks!
50 easy before you get out.

Do an excellent job with your HW tonight, be sure to bring some to the meet! I emailed your parents with all the warmup times. Remember, NO WORKOUT ON MONDAY! We'll have regular workout on Tuesday, right at 6:00 p.m. Get excited for the meet & have a great day!

Friday, November 18, 2011

SMAC- Gold @ 5:15 p.m.!

400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
2 sets of:
4 x 50 @ 1:00- 25 ra2 la2 freestyle drill/25 choice drill NO FREE
4 x 50 @ 1:00- 25 swim free br 3, 25 breast pull w/free kick- hands recover FAST on the surface back to the front
1 x 300 swim- 50 free br 3, 50 dps in M-R-S (NO FREE), count strokes, take 1 less stroke on 2nd 25
1:00 rest between sets.
Finish up with...
12 x 25 @ :45
odds- 1/2 FAST 1/2 drill
evens- swim dist per stroke
100 easy drill before you get out.
Do an excellent job on your HW tonight, be sure to bring some with you to the meet. I emailed all the warmup times to your parents. Remember, NO WORKOUT ON SUNDAY OR MONDAY. Regular workout on Tuesday at 4:00 p.m. Get excited for the meet & have a great day!

Thursday, November 17, 2011

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
8 x 75 @ 1:30 as follows:
swim free br 3/drill choice NO FREE/kick on back, build to FAST
12 x 25 @ :40- go 2 swim, 2 kick as follows:
1st 25- 1/2 FAST 1/2 drill (or 1/2 FAST 1/2 moderate for kick)
2nd 25- build to FAST
400 swim/kick by 50's- NO FREE on even 100's, negative split each 50
1:00 rest, check HR
Anh-Trang N/Joe W/Jacob L- swimming tomorrow, so go the following set:
12 x 50 @ :55- 2 swim free, 2 swim/kick by 25's NO FREE, all @ :55
6 x 75 @ 1:45-
25 kick with FAST breakout, 25 drill in M-R-S, :10 rest, then last 25 is swim breast to FAST
1 x 300 swim 50 free br 3, 50 NO FREE- neg split the 50 NO FREE
1:00 rest, check HR, then get fins
With fins, finish up with...
25 x 25 @ :45- the usual sets of 4
100 easy before you get out. Warmup tomorrow starts at 4 p.m., be on deck by 3:50 p.m. Get excited for the meet this weekend, have a great day!

Everybody else (NOT swimming Friday in the meet):
4 sets of:
3 x 150 @ 3:00 as follows:
1- 50 swim FAST, 100 drill
2- 100 swim FAST, 50 drill
3- all swim FAST- except on #2 & 4, 3rd 150 is...
BROKEN 150: 3 x 50 swim FAST @ :10 rest
After 3rd 150, right into...
3 x 100 swim free br 3- 1st round @ 1:30; 2nd set @ 1:25; 3rd @ 1:20; 4th set @ 1:15
1:00 rest, check HR
After 4th set...
300 drill/kick by 50's
Do an excellent job with your HW tonight, get excited for the meet this weekend. Remember, workout on Friday is from 5:15 until 6:00 p.m. Have a great day!

Thursday, November 17, 2011

SMAC- Bronze II with Maureen (MG for today)

Review streamlined pushoffs & underwater dolphin kick before getting in

6 x 25 @ :10 rest-
odds- catchup free drill
evens- breast pull with free kick

KICKING-
Review breaststroke kick on deck, then...
6 x 50 kick with boards- breaststroke kick/choice, by 25's- desc 1-3/4-6

With fins,
FLY DRILLING WITH FINS
- concentrate on the "lift & drop" breathing motion; throw in some 25's FAST dolphin kick on back

Thanks for your help, MG!

Everybody do an excellent job on your HW tonight & practice your breaststroke kick in front of the big mirror at home. Have a great day!

Wednesday, November 16, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 2 kicks 1 pull breaststroke drill/drill/swim/drill, by 25's
1:00 rest

3 x 200 as follows:
125 @ 2:10- 50 catchup free drill, 75 drill/drill/kick in M-R-S, NO FREE
75 @ 1:20 swim/kick/swim by 25's in M-R-S, NO FREE, desc 1-3 to what you can
After 3rd 200, continue right into...
4 x 50 swim free br 3 @ :50- FAST u-d-k throughout
4 x 25 jungle sprint @ :35- odds free, evens M-R-S, NO FREE
4 x 50 swim/kick by 25's in M-R-S, NO FREE @ :50
4 x 25 @ :35 all in M-R-S (NO FREE) as follows:
odds- jungle sprint
evens- swim build to FAST
1:00 rest, check HR
Jenna, Alexa, Anh-Trang, Joe, Jacob & Zack- skip the 24 x 50, instead go to the "4 sets of:"

Everybody else, with snorkel & buoy (buoy only on even sets of 6; odd sets of 6 are swim):
24 x 50 free as follows:
2 @ :55
1 @ :45
2 @ :55
1 @ :40
Check HR after #24, then...
3 x 300 @ 5:00 backstroke as follows-
100 swim back/50 drill (2 times through)
2nd 100 back is always stronger than the 1st 100 back
1:00 rest, check HR

With fins, 4 sets of (1st & 3rd sets are fly; even sets are choice):
4 x 25 @ :35
odds- drill
evens- swim build to FAST
4 x 25 @ :45
1-3: swim FAST
#4- LUNGBUSTER!
No rest between sets.

200 easy drill/kick by 50's after last set. Do an excellent job with your HW tonight & get excited for the meet. Have a great day!

JP, AL, A-T, JW, JL, ZS:
4 sets of:
3 x 150 @ 3:00-
1- 50 swim FAST, 100 drill
2- 100 swim FAST, 50 drill
3- 150 swim all out FAST, except in even rounds, #3 is...
BROKEN 150- 3 x 50 swim FAST @ :10 rest
3 x 100 swim free br 3 @ 1:30 (2nd set @ 1:25; 3rd set @ 1:20; 4th set @ 1:15)
1:00 rest between sets.

After 4th set, finish up with the fin set above (4 sets of 8 total 25's), then 200 drill/kick by 50's

Do an excellent job on your HW tonight, get excited for the meet this weekend. Drylands tomorrow morning, then all easy tomorrow afternoon. Have a great day!

Tuesday, November 15, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is fly kick on side/drill/drill/fly pull with free kick, by 25's
1:00 rest

3 x 100 @ 1:50- 50 fist free br 3, 50 choice drill in M-R-S, NO FREE
2 x 150 swim free br 3/M-R-S by 25's, desc the 50's 1-3 to what you can
9 x 50 kick @ 1:00 desc 1-3's to something juicy- 2nd set of 3 is with a board, make sure I get your times for #'s 3, 6 & 9
1:00 rest, check HR

All 75's kick FAST are with a board...
5 x 50 swim/kick by 25's @ :55- good u-d-k, make interval
1 x 75 kick FAST @ 1:45
4 x 50 swim/kick by 25's @ :50- build each 25 to STRONG
1 x 75 kick FAST @ 1:45
3 x 50 swim/kick @ :45- great effort with FAST u-d-k to make the interval
1 x 75 kick FAST 1:45
4 x 50 swim/kick @ :50- build each 25 to STRONG
1 x 75 kick FAST @ 1:45
5 x 50 swim/kick by 25's @ :55- each 25 is 1/2 FAST 1/2 moderate
1 x 100 kick FAST with boards- get time & check HR
1:00 rest
MYSTERY SET- guess it and you don't have to do it!
The "Mystery Set" was...
6 x 200 kick @ 4:00 as follows-
100 kick moderate/strong on back, right into...
100* kick FAST w/board;
*if your time on the 2nd 100 kick (FAST w/board) is within :01 of your time from the 100 kick FAST w/boards at the end of the kick set above (for ALL 6 x 200's), then your workout is over!
1:00 rest

Finish up with...
PLATINUM-
3 x 450 free with snorkel, descend the 3 x 150 in each 450 to what you can (3rd 150 in each 450 should be a high effort)
odds- pull
#2- swim free

GOLD-
18 x 50 free as follows:
2 @ :55
1 @ :45
2 @ :55
1 @ :40
1st & 3rd set of 6 is pull; middle set of 6 is swim

200 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the meet this weekend. Have a great day!

Monday, November 14, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest

3 sets of:
1 x 50 drill @ 1:00
1 x 75 kick on back @ 1:15
1 x 50 drill @ 1:00
1 x 100 swim/kick by 50's @ 1:45- desc 1-3 to something juicy
No rest between sets, check HR after 3rd set

4 sets of:
2 x 50 back drill @ 1:00
1 x 100 swim backstroke @ 1:45- desc 1-2 & 3-4 to something FAST
No rest between sets, check HR after each 100 back

6 sets of:
3 x 100 swim free br 3 @ a given interval (likely will be 1:15 for Tommy/Joe & Jacob, 1:20 for Jenna/Alexa & 1:30 for everybody else)
1 x ---- choice, but must be FAST; choose something between 100 & 200 yards long, can be swim, swim/kick, IM, or some combination of those things, but NO DRILLING.
Keep track of your fast times so I can write them down.

With fins, finish up with...
FLY DRILLING

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

Monday, November 14, 2011

SMAC- Bronze I with MG

-Review streamlined pushoffs & underwater dolphin kick prior to starting
-Get kickboards before getting in

8 x 25 @ :10 rest- odds are catchup free drill, evens are breast pull with free kick
Talk about breaststroke kick, review on deck
KICKING-
Start with breaststroke kick, then go to dolphin kick (hands at the bottom of the kickboard on dolphin kick)
Try to get at least 8 x 25 in of GOOD breaststroke kick, then...

Get fins for fly drilling
- "sneak it in" breathing drill
- same drill with full arm stroke
- 3 kicks 1 pull fly
- regular swim fly, breathing every other stroke

Try to get at least the first two drills done.

Everybody do an excellent job with their HW tonight and practice their breaststroke kick infront of the big mirror at home. Have a great day!

Sunday, November 13, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
4 x 50 @ 1:00- ra2 la2 free drill, breathe on 1st stroke to each side
4 x 50 @ 1:10- 25 2 kicks 1 pull breast drill, 25 choice breast drill
3 sets of:
1 x 75 breaststroke drill @ 1:30- choice/breast pull-free kick/choice, by 25's
2 x 75 swim IM (NO FREE) @ 1:15, descend 1-2
3 x 25 @ :35- 1&3 are kick 1/2 FAST 1/2 easy, #2 is jungle sprint swim in M-R-S
No rest between sets, check HR after 3rd set.

8 x 100 kick on back @ 1:45-
odds FAST
evens negative split
2 x 150 swim free br 3 @ given interval
Check HR...
8 x 100 kick on back-
odds negative split @ 1:45
evens: 2 x 50 kick FAST @ :10 rest, entire 100 @ 2:00
2 x 150 swim free br 3 @ given interval
Check HR...
8 x 100 kick-
odds negative split on back @ 1:45
evens 4 x 25 kick FAST w/boards @ :10 rest, entire 100 @ 2:30
2 x 150 swim free br 3 @ given interval
Check HR...
1:00 rest, get fins

Finish up with...
FLY DRILLING WITH FINS
200 easy before you get out.
Do an excellent job with your HW, make sure you're ready for the week ahead! Drylands tomorrow morning, remember the meet is next weekend. Have a great day!

Friday, November 11, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/2 kicks 1 pull breaststroke, by 25's
1:00 rest

3 x 100 @ 1:45- 50 ra2 la2 free drill, 50 choice kick on back- 5 FAST u-d-k off each wall
4 x 50 @ 1:05- choice breaststroke drill/fly kick on side, by 25's
4 x 50 @ 1:00- fist free drill br 3/choice different breaststroke drill, by 25's
4 x 50 swim/kick free by 25's @ :55
4 x 50 swim breast/free by 25's @ :50
4 x 75 @ 1:30-
50 swim breaststroke, desc this 50 1-4 to something juicy
25 breaststroke drill
8 x 25 @ :40
odds- kick FAST on back
evens- choice drill in M-R-S
1:00 rest, check HR

4 sets of:
2 x 50 drill/swim dps in M-R-S @ 1:00
:30 rest
BROKEN 100 @ 2:00-
75 FAST swim
:10 rest
25 FAST kick
1 x 100 drill/kick by 25's @ 2:00
:30 rest
BROKEN 100 @ 2:00-
75 FAST kick
:10 rest
25 FAST swim
1 x 100 choice drill/swim or drill/kick @ 2:30
No rest between sets, check HR after last 25 swim

Finish up with...
1 x 900- 300 pull free w/snorkel, 300 drill/kick by 50's, 300 swim free w/snorkel

Do an excellent job with your HW this weekend. Enjoy your Friday Afternoon off. Have a great day!

Thursday, November 10, 2011

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/2 kicks 1 pull breaststroke, by 25's
1:00 rest

6 x 100 @ 1:50-
odds- drill/swim free by 50's
evens- drill/kick NO FREE, by 50's
12 x 25 @ :40- 2 swim then 2 kick on back:
odds- 1/2 FAST 1/2 drill (or kick easy)
evens- build to FAST
1:00 rest, check HR
3 sets of:
2 x 150 as follows-
75 swim IM @ 1:30- about 80%
50 swim FAST @ 1:00- IM order (one set fly, one back, one breast)
25 kick FAST on back @ :40
After 2nd 150...
2 x 100 swim free br 3 @ 1:30, BIG neg split
No rest between sets, check HR after 2nd 100 swim free
After 3rd set, finish up with...
12 x 150 @ 3:00 desc 1-3's to FAST- odd sets swim IM (NO FREE), even sets kick on back choice.
200 easy drill before you get out.
Remember, workout tomorrow is 8-10 a.m., then off tomorrow afternoon. Have a great day!

Thursday, November 10, 2011

SMAC- Bronze II with Maureen

Get kickboards & review streamlined pushoffs & underwater dolphin kick before getting in.

8 x 25 @ :10 rest-
odds are fist free drill br 3
evens are 1/2 ra 1/2 la backstroke drill- head back, roll hips

Review breaststroke kick on deck with kickboards
25's breaststroke kick w/boards- squeeze feet together at the end of each kick & glide
Try some 25's breast kick on back, drop feet down then whip around & squeeze together at surface

If there is time, go back and work on a couple of breaststroke drills.
If not, finish up with

KICKING RACES

Do an excellent job with your HW tonight & practice your breaststroke kick in front of the big mirror at home. Have a great day!

Wednesday, November 9, 2011

SMAC- Platinum & Gold

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

With fins...
18 x 25 @ :40 as follows:
1-4: breast pull w/free kick
5- fly kick on side
6- LUNGBUSTER
1:00 rest, take off fins
4 sets of:
4 x 75 @ 1:10-
odds are swim free br 3
evens are 50 swim free br 3, 25 swim breaststroke
1 x 300 pull free br 3/5/7 by 50's
:30 rest between sets, check HR after 4th set

Finish up with...
Starts and "fast feeling easy" 25's

200 easy drill before you go. Do an excellent job on your HW tonight and get excited for drylands tomorrow morning. Have a great day!

Tuesday, November 8, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/fly pull w/free kick drill, by 25's
1:00 rest
6 x 125-
2- 50 catchup free drill, 75 drill/drill/kick by 25's NO FREE @ 2:00
1- swim, odd 25's M-R-S, NO FREE, even 25's free br 3, @ 1:50
8 x 50 swim @ :50 as follows:
2- free br 3/NO FREE, by 25's
2- swim IM order by 25's (NO FREE)
1:00 rest, check HR
3 sets of (focus on 5 FAST u-d-k throughout the set):
4 x 50 kick on back @ :55
3 x 100 swim/kick by 25's @ 1:45, desc 1-3 to something juicy
4 x 75 kick FAST @ 1:15 (@ 1:30 in 2nd set, @ 1:45 in 3rd set)
:30 extra rest after each set, then...
1 x 200 swim choice, neg split & descend 1-3 to something smoking FAST
1:00 rest between sets, check HR after each 200
Finish up with...
6 sets of:
2 x 25 choice breaststroke drill @ :40
1 x 50 swim breaststroke mod/FAST by 25's @ 1:00
No rest between sets, 200 easy drill after 6th set.
Do an excellent job with your HW tonight, get excited for Easy Wednesday tomorrow. Remind your parents about Friday's early workout. Have a great day!

Monday, November 7, 2011

SMAC- Bronze I with MG

Review streamlined pushoffs & underwater dolphin kick before they get in

8 x 25 @ :10 rest-
odds- ra2 la2 free drill
evens- 6 kicks 1 pull backstroke drill- roll hips & shoulders, keep head flat
1:00 rest, get fins

With fins...
FLY DRILLING
- sneak attack breathing drill
- sneak attack breathing drill with complete arm stroke
- 3 kicks 1 pull fly drill
- swim regular fly (go to fly pull with free kick if they aren't ready for full stroke fly
Take fins off.

KICKING:
With boards, work on breaststroke kick until workout is over ("up, out & around").

Everybody do a good job with your HW tonight, practice your breaststroke kick in the mirror at home & get excited for workout on Wednesday- more fly. Have a great day!

Monday, November 7, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
14 x 75 as follows:
odds- 50 ra2 la2 free, 25 choice kick build @ 1:20
evens- 50 choice drill in M-R-S, NO FREE, 25 choice breast drill @ 1:30
9 x 50 @ 1:00 as follows:
1-3, swim breast/free by 25's, desc 1-3
4-6, swim/kick breast by 25's, desc 1-3
7-9, swim all breast, desc 1-3
1:00 rest

PLATINUM-
3 x 400 swim neg split free, desc 1-3 to what you can @ 6:00
3 x 400 swim backstroke, desc 1-3 to what you can @ 6:30
3 x 300 swim IM (100's IM or 4 x 75's, your choice), desc 1-3 to what you can @ 5:30
7 x 100 kick as follows:
odds- choice on back, neg split @ 1:45
evens- all out FAST for time @ 2:00
200 easy drill before you get out = 6700 scy

GOLD-
1 x 900 as follows:
100 swim free w/snorkel
:10 rest, take snorkel off
50 kick FAST on back
Check HR after last 50 kick FAST
1:00 rest
42 x 25 as follows:
2- drill @ :50
2- swim FAST @ :40, same stroke as 25's drill
2- kick FAST on back @ :30
1- dolphin kick LUNGBUSTER! @ 1:00
No rest between sets of 7, check HR after each LB
Finish up with...
7 x 100 kick as follows:
odds- neg split choice on back @ 1:45
evens- kick all out FAST with boards @ 2:00
200 easy drill after #7 = 5150 scy

Do an excellent job with your HW tonight, get excited for the rest of the week. Have a great day!

Sunday, November 6, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 swim, 25 kick
1:00 rest

2 x 300 @ :20 rest as follows:
#1-
50- ra2 la2 free drill
50- 50 choice kick neg split on back, 5 FAST u-d-k
50 choice drill NO FREE
#2-
50 swim neg split free br 3
25 kick on back build to FAST
25 M-R-S, 1/2 FAST 1/2 drill
1:00 rest, check HR

4 sets of (order changes by round, I'll tell you each round):
4 x 25 @ :40 jungle sprint
3 x 50 swim free/NO FREE by 25's @ :50
2 x 50 kick choice/breast by 25's @ :50
1 x 75 swim IM @ 1:15
No rest between sets, check HR after 4th set.
1:00 rest
4 x 5-minute kicks @ 6:00- desc 1-2/3-4, keep track of how much you go on each 5-minute kick
1:00 rest

SPEED SET-
16 x 50 @ 2:00 FAD
200 easy before you get out.

Make sure your HW is done & you're ready for the week ahead. Drylands tomorrow morning. Have a great day!

Friday, November 4, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/fly kick on side/choice backstroke drill, by 25's
1:00 rest
3 x 250 @ :20 rest as follows:
odds- 50 catchup free drill, 50 choice drill in M-R-S, NO FREE
#2- odd 50's are swim in M-R-S, NO FREE, even 50's are kick on back neg split
7 x 50 @ :45- swim/kick by 25's, #'s 3, 5 & 7 are NO FREE on the swim
1:00 rest, check HR
PLATINUM-
12 x 150 as follows:
odds- 75 swim IM (NO FREE), 75 kick on back @ 2:30
evens- swim free br 3 once each 25, desc 1-2's @ 2:15
1:00 rest
PACE SET-
3 sets of:
4 x 100 at pace/400 pull w/snorkel, desc the 400's 1-3 to what you can
200 easy drill/kick by 50's after 3rd set

GOLD-
6 x 400 as follows:
odd 400's-
4 x 100 (#1- swim free BIG neg split br 3 @ 1:30; #3- swim IM @ 1:40 desc 1-4 to what you can; #5- swim/kick by 50's NO FREE @ 1:40)
even 400's- swim free br 3, desc 1-3 to what you can
1:00 rest, check HR
SPEED SET-
3 sets of:
4 x 50 @ 2:00 FAD
4 x 25 kick all out FAST @ :45 (2nd set w/boards)
No rest between sets, check HR after 3rd set
200 easy drill/kick by 50's after 3rd set

Do an excellent job with your HW this weekend, don't wait until Sunday to start it. Have a great day!

Thursday, November 3, 2011

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is choice breaststroke drill, then drill/kick/drill, by 25's
1:00 rest
4 sets of:
1 x 25 @ :25- 1/2 swim FAST, 1/2 drill
1 x 50 swim free br 3 with STRONG negative split @ :50
1 x 75 @ 1:15- swim choice (2nd round is 50 swim, 25 kick; 3rd round is 25 swim 50 kick; 4th round is all kick)
No rest between sets, check HR after 4th set, then...
8 x 100 @ 1:30 swim as follows:
odds- 50 free br 3, 50 choice NO FREE
evens- swim neg split free br 3- 2nd 50 is within :02 of 200 free GP
1:00 rest, check HR
24 x 50 kick @ 1:10 as follows:
1&2- on back, desc 1-2 to at least 85%
#3- all out FAST with boards, make sure you get your times so I can write them down!
600- 50 swim IM order by 25's, 50 kick choice on back- 5 FAST u-d-k off each wall
1:00 rest
MYSTERY SET- guess it and you don't have to do it!
200 easy drill before you get out.
Do an excellent job on your HW tonight, make sure your parents get the entry fees for the GBSA meet. Have a great day!

Wednesday, November 2, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 50 choice
1:00 rest
3 sets of:
4 x 50 @ 1:00- swim free br 3, fist free br 3 by 25's, count strokes
1 x 200 drill/kick by 25's in M-R-S (NO FREE) @ 3:45
6 x 25 @ :40-
odds- swim dps in M-R-S (same stroke as above)
evens- kick choice, but with 5 FAST u-d-k & explosive breakout on each
3 x 50 swim/kick free br 3 @ :55 (5 x 50 in 2nd set; 7 x 50 in 3rd set)
No rest between sets, check HR after 3rd set
With fins,
Fly/breast drilling
1:00 rest, put fins away
MYSTERY SET
200 easy drill/kick by 50's
Do an excellent job with your HW tonight, remind your parents about the entry fees and the November schedule changes. Have a great day!

Tuesday, November 1, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/snow angel fly drill, by 25's
1:00 rest
2 sets of:
6 x 25 choice drill in M-R-S @ :40
3 x 50 swim/kick by 25's in M-R-S @ :55 (@ 1:10 in 2nd set, desc 1-3 to what you can)
2 x 100 swim negative split free br 3/5 by 50's @ 1:30
No rest between sets; after 2nd set, continue right into...
15 x 50 kick on back- focus on 5 FAST u-d-k throughout
4- negative split on back @ :55
1- @ :45, be explosive with the u-d-k, make the interval
1:00 rest after #15, check HR
GOLD-
9 sets of:
1 x 100 @ 3:00 as follows...
4 x 25 get out sprints @ :40- 1/2 swim FAST, then a back flip at mid-pool, then 1/2 kick free head out FAST; whoever is working the hardest, will "get out" of the next set of 25's
(:20 extra rest = 3:00)
2 x 25 swim FAST (same stroke as 25's), #1 FAD, #2 FAP- get times & add together
1 x 50 drill @ 1:30 (same stroke as 25's)
1 x 50 FAD swim FAST- get time, should be at least as FAST as your 1st 50 split of your 100 Goal Time
100 easy drill after 3rd & 6th sets; 200 drill/kick by 50's after 9th set = 5200 scy

PLATINUM-
12 x 250 as follows:
1&2: swim free br 3 once each 25 @ 3:30, desc 1-2 to 90% or better
#3 as follows-
4 x 50 swim at 200 GP @ 1:10- 32.8/hand touch = 2:12
1 x 50 kick all out FAST @ 1:00
After #12...
1 x 800 kick as follows:
150 kick STRONG negative split on back
:10 rest
1 x 50 kick FAST choice- can be with a board
200 easy drill = 6750 scy

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