Saturday, December 31, 2011
Welcome Benjamin!

SMAC- Platinum & Gold
Last workout until next year, let's make it count!

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

4 x 100 @ 1:50
odds- 50 drill choice free, 50 kick
evens- 50 swim free br 3, 50 drill NO FREE
8 x 50 swim free br 3/NO FREE by 25's
1-4 @ :50
5-8 @ :45
8 x 125 @ 1:45 swim free br 3, except as follows:
#3&6 @ 1:35
#7-8 desc 1-2 to what you can @ 1:50
16 x 50 kick as follows:
1&2 are BIG negative split on back, @ :55
3&4 are choice @ :45
12 x 75 swim @ 1:40 desc 1-3's to something FAST, last 3 x 75's are kick
1:00 rest, check HR

BUCKET OF BALLS!!

300 easy drill/kick by 50's before you get out. Remember, regular schedule resumes on Monday (drylands at 5:30 a.m.). Enjoy the holiday, but make sure your HW is done & ready to get back to school. Have a great day!

Friday, December 30, 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:
2 x 75 @ 1:20- 50 choice free drill, 25 fly kick on side
2 x 75 @ 1:20- 50 choice drill- NO FREE, 25 kick FAST on back
6 x 50 kick on back @ :55 (4 x 100 in 2nd set @ 1:40; 8 x 50 kick choice on back @ :50 in 3rd set)
No rest between sets; after 3rd set, check HR, then...
7 x 100- I'll give everybody their intervals- as follows:
odds swim free br 3, 3rd 25 is swim in M-R-S
evens- swim/kick by 50's
1:00 rest, check HR again

18 x 50 from a dive @ 2:00 as follows:
1- swim FAST/:10 rest/swim NO BREATHING
2- swim FAST/:10 rest/kick FAST
3- swim FAST/:10 rest/LUNGBUSTER!
Keep track of your times for each 50 in sets of 3
1:00 rest after last 50, then
9 x 150 swim free desc 1-3 @ 2:40- 3rd, 6th & 9th should be FASTER than your total time from an average set of 3 x 50 above.

From mid-pool...
Turns as FAST as you can in & out of the wall; I'll be timing you from the flags & back to the flags. Everybody does 15.

If there is time, work on starts.
200 easy drill before you get out. Do some HW today and be sure to help around the house. Tomorrow morning at 8 a.m., last workout of the year. Have a great day!

Thursday, December 29, 2011

SMAC- Platinum & Gold
Written for LCM

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

3 sets of:
1 x 100 @ 2:15- 50 ra2la2 free drill, 50 choice drill
2 x 100 @ 2:15- 50 choice drill NO FREE, 50 kick
2 x 50 swim free/NO FREE by 25's @ 1:00 (@ :55 in 2nd & 3rd set
No rest between sets, check HR after 3rd set, then 1:00 rest

6 x 50 @ 1:05- odds swim choice (2nd 25 NO FREE), evens kick
1 x 300 pull free br 3 @ 5:30
8 x 50 @ 1:00- 2 kick (can be with boards), 2 swim choice (2nd 50 swim is NO FREE)
1 x 300 pull free br 3 @ 5:30- FASTER than 1st 300
6 x 50 @ :55-
odds are swim/kick by 25's
evens are all kick- hustle here!
:30 extra rest...
1 x 300 pull free br 3- FASTEST of the day!
1:00 rest, check HR

With fins, finish up with...
From mid-pool-
24 x 25 @ :45
Shallow end: FAST from the wall to mid-pool, build from mid-pool to wall
Deep end: FAST kick to the wall, LUNGBUSTER back to mid-pool
200 easy drill before you get out = 4900 LCM

Do some HW today, be sure to help around the house. Eat well & get excited for SCY tomorrow morning. Have a great day!

Wednesday, December 28, 2011

SMAC- Platinum & Gold
Written for LCM

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

3 sets of:
2 x 100 @ 2:15- each 50 is drill/swim by 25's
1 x 100 kick choice on back (same kick for both 50's), moderate negative split- 2nd set with board
:30 rest between sets, check HR
After 3rd set...
18 x 50 @ :55 as follows (3 sets of 6):
1&2- swim free br 3
#3- swim free/NO FREE by 25's
4&5- swim free br 3
#6- swim/kick by 25's
No rest between sets of 6, check HR immediately after #18 and again OML
1:00 rest

With fins, from mid-pool:
15 x 50 @ 1:05
25 swim build to FAST turn, then 25 kick FAST back to mid-pool; vertical dolphin kick while waiting between 50's
1:00 rest

Finish up with...
3 x 350 swim free with snorkel @ 6:00, desc 1-3 to what you can

200 easy drill/kick by 50's = 5000 LCM. Do some HW today, try to help around the house as well- be cooperative and helpful while you're home on break. Tomorrow morning at 8 a.m., last LCM workout. Have a great day!

Tuesday, December 27, 2011

SMAC- Platinum & Gold
Written for LCM

600/400 swim freestyle
400 reverse IM- each 50 is 1/2 drill, 1/2 kick
1:00 rest

12 x 50 @ 1:10 as follows:
1- 1/2 drill 1/2 swim free
2- 1/2 drill 1/2 swim NO FREE
3- all kick build to FAST at 25 & 50 meters
8 x 50 @ 1:00, 1/2 swim, 1/2 kick-
odds- free br 3
evens- NO FREE
3 x 300 @ :20 rest
1- pull free br 3/5 by 50's
2- swim backstroke
3- pull free br 3/5/7 by 50's
1:00 rest, check HR

4 sets of:
1 x 100 swim free br 3 @ 1:40
4 x 25 swim @ :40- 1/2 swim FAST, 1/2 drill
1 x 100 swim free br 3 @ 1:40
4 x 25 kick FAST @ :40
No rest between sets, check HR after 4th set

200 easy drill/kick by 50's before you get out. Do some HW today, don't wait until next year to get it all done. Tomorrow morning at 8 a.m. Have a great day!

Monday, December 26, 2011

SMAC- Platinum & Gold
So who got coal???

600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/2 kicks 1 pull breaststroke drill, by 25's
1:00 rest
4 x 100- 50 choice free drill, 50 choice drill NO FREE
4 x 75 swim free/NO FREE/free @ 1:20- NO FREE is same stroke as you drilled on 100's
6 x 50 swim free br 3 @ :45 (or @ :50)
3 x 150 kick @ 2:45- 100 on back, 50 with board- desc the 50 with board 1-3 to something juicy!
6 x 50 swim free br 3 @ :40 (or @ :45)
3 x 150 kick @ 2:45- 50 with board, 100 on back- desc the 100 on back 1-3 to something smoking FAST!
1:00 rest, check HR

2 sets of:
3 x 100 swim/kick by 50's @ 1:40- swim is choice
1 x 125 swim free br 3 @ 1:40
3 x 100 swim/kick by 50's @ 1:40- swim is IM order by 25's
1 x 125 swim free br 3 @ 1:40
4 x 75 swim free br 3 @ 1:10 (2nd set, middle 25 is NO FREE)
1 x 100 swim free br 3 @ 1:10
NO REST BETWEEN SETS. Check HR after 2nd set.

With fins, finish up with...
20 x 25 @ :40
1&2 are 1/2 swim FAST 1/2 easy
#3 is build to FAST
#4 is all out swim FAST

200 easy drill before you get out. Do some HW today, and do it well. LCM tomorrow at 8 a.m. Have a great day!

Friday, December 23, 2011
Happy Festivus!

SMAC- Platinum & Gold

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

4 x 50 @ 1:00- swim free br 3/fist free drill br 3- same stroke count on both
6 x 25 @ :40- offside breathing free drill
4 x 75 @ 1:20- 50 ra2 la2 free drill, 25 choice drill NO FREE
8 x 50 swim/kick by 25's @ :50
odds- free br 3
evens- NO FREE
1:00 rest, check HR

4 sets of:
6 x 15 yard sprints from a dive @ 1:00- drill the last 10 yards & walk back to blocks
1 x 50 swim all out FAST from a dive, add 4 x 50's together for 200 total
1:00 rest between sets

With fins,
3 x 200 swim same stroke as 50's in previous set; #3 should be FASTER than 4 x 50 add total time

Finish up with...
4 sets of (even sets go 2 x 75 of each):
1 x 75 swim backstroke @ 1:15
1 x 75 swim IM (NO FREE) @ 1:15
1 x 75 kick on back @ 1:15
No rest between sets , check HR after 4th set

200 easy drill/kick by 50's before you get out. Enjoy your weekend off & be ready to train on Monday Morning. Have a great day!

Thursday, December 22, 2011

SMAC- Gold

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

12 x 25 @ :40
odds- "blow it out the back" fly drill
evens- kick choice on back, focus on 5 FAST u-d-k
4 x 150 @ 2:20-
75 swim free br 3/5/3 by 25's
75 swim/drill/swim fly, by 25's- build the 25's fly to FAST
6 x 50 kick choice negative split @ :55
2 x 75 kick FAST @ 1:20
6 x 50 choice kick negative split @ :50
2 x 75 kick FAST @ 1:30
4 x 50 kick choice @ :45
2 x 75 kick FAST @ 1:40
9 x 100 swim/kick by 50's desc 1-3's to something juicy @ 2:00- middle 3 w/board, last 3 NO FREE, check HR after 3rd, 6th & 9th 100's
1:00 rest

With snorkel...
1 x 900 swim free- rotate hips evenly, finish each stroke completely
1:00 rest

Finish up with...
Starts

200 easy drill before you get out. Do a little HW tonight, don't wait until next year to do it. Tomorrow at 8 a.m. Have a great day!

Wednesday, December 21, 2011

SMAC- Platinum & Gold

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

8 x 100 @ 1:45 as follows:
odds- 50 ra2 la2 free drill, 50 kick free on back
evens- 50 choice drill NO FREE, 50 breast kick on back
8 x 25 @ :35
odds- swim build to FAST (same stroke as you drilled on even 100's above)
evens- kick, 5 FAST u-d-k past the flags, then moderate kick to the end
12 x 50 @ :55- odds swim free br 3/5 by 25's
evens- swim/kick choice by 25's, NO FREE
1:00 rest, check HR

PLATINUM- pace set

GOLD-

1 x 200 @ 3:15 swim- 100 free br 3, 100 backstroke
6 x 25 @ :40- all in M-R-S
odds- drill
evens- swim, dps
1 x 300 kick choice- focus on 5 FAST u-d-k off each wall
1:00 rest between sets, check HR after each set

Everybody finish up with...
20 x 25 @ :45 with fins
odds- always 1/2 swim FAST 1/2 drill
evens- #2 in each set of 4 is swim FAST; #4 in each set of 4 is LUNGBUSTER
200 easy drill before you get out. If there is time...work on starts

Do an excellent job on your HW tonight, remind your parents that the holiday schedule starts on Friday (workout is 8-10 am that morning), and....NO WORKOUT ON CHRISTMAS EVE. Have a great day!

Tuesday, December 20, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is reverse IM, odds are drill, evens are swim
1:00 rest

3 sets of:
2 x 75 drill @ 1:20- 50 1/2 ra 1/2 la back, 25 choice back drill
2 x 50 swim backstroke desc 1-2 @ 1:00 to something juicy!
4 x 25 kick FAST @ :45 - focus on FAST u-d-k (2nd set @ :35; 3rd set @ :25)
No rest between sets, check HR after 3rd set, then...
2 x 300 IM @ 5:30- each 75 is 50 swim (neg split), 25 kick- desc the 300's 1-2 to what you can
1:00 rest, check HR

16 x 100 @ 2:30 (will be @ 2:00 if effort isn't high on FAST kicking) as follows:
1- 75 kick moderate, :10 rest, 25 kick FAST
2- 50 kick moderate, :10 rest, 50 kick FAST
3- 25 kick moderate, :10 rest, 75 kick FAST
4- kick all FAST w/boards
No rest between sets of 4, check HR after each 100 w/boards.

With snorkels, finish up with...
12 x 100 swim free @ 1:30- roll hips evenly & finish each stroke completely.

200 easy drill before you get out. Do an excellent job with your HW tonight & remind your parents that the holiday schedule starts this Friday. Have a great day!

Monday, December 19, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
1:00 rest
4 x 50 catchup free drill @ 1:00
3 x 100 @ 1:45- 50 swim free br 3, 50 choice drill in M-R-S
8 x 50 @ :55- 25 kick on back (5 FAST u-d-k), 25 swim in M-R-S, NO FREE
1 x 300 choice kick- every third 25 is FAST
1:00 rest, check HR

3 sets of:
2x{3 x 75 swim free br 3 @ 1:10 (NO FREE on 2nd 25 in 3rd set)
{1 x 125 swim free br 3 @ 1:40
After 2nd set, continue right into...
1 x 300 swim free br 3- get time, desc 1-3 to what you can (#3 should be juicy!)

Finish up with...
32 x 25 @ :40- kick FAST with fins- 2 on back, 2 with boards

200 easy drill before you go. Do an excellent job with your HW tonight & remember- the holiday schedule starts on Friday. Have a great day!

Sunday, December 18, 2011

SMAC- Platinum & Gold

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

2 sets of:
2 x 100 @ 1:45- 50 fist free br 3, 50 drill NO FREE
6 x 25 @ :35- odds are kick FAST, evens are breast pull w/free kick
No rest between sets; after 2nd set, continue right into...
3 x 200 @ 3:40-
100 drill choice/swim build by 25's breaststroke
100 kick on back, descend 1-3 to something juicy
1:00 rest, check HR

6 x 50 kick w/boards @ 1:10- descend 1-3/4-6 to all out FAST
1:00 rest

9 sets of:
4 x 25 @ :40- "get out" sprints
1 x 50 kick FAST choice w/board
After 3rd, 6th & 9th sets...
2 x 150 swim neg split free br 3 @ 2:15, desc 1-2
Check HR after 2nd 150, then 1:00 rest

Finish up with...
1 x 900 pull free w/snorkel & buoy.
200 easy drill before you get out.

Do an excellent job with your HW tonight, make sure you're ready for the week ahead. Remember, the holiday schedule starts next Friday, December 23. Drylands tomorrow morning, have a great day!

Friday, December 16, 2011

SMAC- Platinum & Gold

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

6 x 75 @ 1:20- 25 ra2 la2 free drill, 50 drill in M-R-S, NO FREE
4 x 50 swim/kick free br 3 @ :50
4 x 50 swim/kick in M-R-S, NO FREE @ :50
1 x 300 swim free/M-R-S by 50's (NO FREE on MRS), desc the 100's 1-3 to something juicy!
:30 rest, check HR, then...

MODIFIED SPEEDSET- 16 x 25 @ :40
1- 1/2 FAST 1/2 drill
2- swim build to FAST
3- all FAST
4- LUNGBUSTER!
1:00 rest, get fins

With fins,
12 x 100 swim desc 1-3's to all out FAST @ 2:00- get times for FAST 100's (last 3 are kick)
1:00 rest, take fins off

Finish up with...
12 x 75 @ 2:00 as follows:
odds- drill
evens- BROKEN: 25 swim FAST, :10 rest, 50 kick FAST- can you equal or better the average time you went on the 100's FAST with fins???

300 drill/kick by 50's before you get out. Do an excellent job with your HW this weekend, don't wait until Sunday to start it. Have a great day!

Thursday, December 15, 2011

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 swim, 25 fly pull w/free kick
1:00 rest
4 x 100 @ 1:50- 50 fist free br 3, 50 choice drill NO FREE
8 x 25 @ :40- odds are kick with 5 FAST u-d-k, evens are swim build to FAST, same stroke as you drilled on 2nd 50 of the previous 100's
1:00 rest

3 sets of:
4 x 50 swim free br 3 @ :50- evens are negative split
4 x 25 1/2 swim FAST 1/2 drill- @ :35
4 x 50 swim free/NO FREE by 25's @ :50
4 x 25 swim all FAST @ :40
1 x 100 kick FAST- keep track of times
1:00 rest between sets
After 3rd set...
3 x 300 @ 5:30- swim/kick by 50's, desc 1-3 to something smoking FAST
#3- can you be faster than your 3 x 100 kick add-up time??

Finish up with...
12 x 75 kick @ 1:15- 2 on back, 1 with a board
200 easy drill before you get out.
If there is time...
Work on starts.

Do an excellent job with your HW tonight, remember, the holiday schedule starts next Friday (December 23). Have a great day!

Wednesday, December 14, 2011

SMAC- Platinum & Gold

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

3 sets of:
1 x 150 @ 3:00- 2 kicks 1 pull breaststroke drill/breast pull with free kick, by 25's
1 x 50 @ :55 swim breaststroke, desc 1-3
1 x 100 @ 1:45- 50 swim, 50 kick free, desc 1-3
No rest between sets, check HR after last set

3 sets of:
2 x 125 @ 2:00- 50 fist free br 3, 75 swim/kick/swim free by 25's
5 x 50 swim free br 3 @ :55
1 x 200 swim backstroke- 5 FAST u-d-k throughout, roll hips thoroughly & keep head back
:30 rest & check HR after each set

GOLD- with fins, 24 x 25 @ :40- 2 jungle sprint, 1 build, 1 LUNGBUSTER
PLATINUM- pace set, 4 x 100/400, 3x

200 easy drill/kick by 50's before you get out; we'll review the meet & hand out awards while the Bronze Groups warm up for their mini-meet. Do an excellent job with your HW tonight & be sure you know the holiday schedule. Have a great day!

Tuesday, December 13, 2011

SMAC- Platinum & Gold

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

3 sets of:
4 x 25 @ :35- 6 kicks 1 pull backstroke drill
3 x 50 swim/kick backstroke @ :50 (@ 1:00 in 2nd set; @ 1:10 in 3rd set, desc 1-3)
No rest between sets.

4 rounds:
6 x 75 kick- 1 easy, 1 FAST @ 1:30
2 x 150 @ 2:15 swim choice- neg split & desc 1-2
No rest between sets, check HR after last 75 kick & 2nd 150 swim

PLATINUM-
9 x 250 as follows:
1-3 swim free w/snorkel, desc -3 to something juicy @ 3:40
4-6: pull free w/snorkel @ 3:30
7-9: swim backstroke desc 1-3 to something juicy @ 4:00

GOLD-
8 rounds:
4 x 25 @ :40-
odds are 1/2 FAST 1/2 drill; evens are build to FAST
1 x 50 swim FAST from a dive
Start the next round as soon as everybody finishes the 50

200 easy drill before you go. Do an excellent job on your HW tonight & get excited for the rest of the week. Have a great day!

Monday, December 12, 2011

SMAC- Bronze I w/MG
Last day before the Mini-Meet!

Review streamline pushoffs & underwater dolphin kick before getting in

6 x 25 @ :10 rest- odds are fist free drill, evens are 1/2 ra 1/2 la backstroke drill
4 x 25 @ :10 rest- breast kick on back, with 5 FAST underwater dolphin kicks when they push off (low air out their nose SLOWLY)
4 x 50 @ :15 rest- 25 2 kicks 1 pull breast drill, 25 choice kick

Review butterfly drills (no fins today, sorry) and breaststroke kick. Finish up with starts.

Remind everybody about the Mini-Meet on Wednesday (regular workout time); we'll have Goodie Bags for everybody afterwards. Do an excellent job on your HW & have a great day!

Friday, December 9, 2011

SMAC- Silver

300 swim freestyle
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
3 x 100 @ :20 rest- 50 fist free drill breathing every 3 strokes, 50 drill/kick by 25's NO FREE
4 x 75 @ 1:40- 25 swim free br 3, 25 swim NO FREE build to FAST, 25 drill- same stroke as previous 25 swim
8 x 25 @ 1:00- each 25 is 1/2 FAST 1/2 easy-
odds are kick, evens are swim

From the middle of the pool:
12 x turns- 3 backstroke, 3 some sort of open turn, - :30 rest between each turn
200 easy drill before you get out

Do an excellent job with your HW tonight, be sure to bring some HW with you to the meet. Warmup for both Saturday & Sunday starts at 11 a.m. Have a great day, get excited for the meet!

Friday, December 9, 2011

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
4 x 50 @ 1:00- swim free br 3/fist free drill br 3- count strokes on both, see how close you can get those two numbers
4 x 50 @ 1:00 NO FREE- drill/swim dist per stroke by 25's
1 x 300- swim/kick by 50's, all moderate
:20 rest
1 x 200 IM- each 50 is drill/swim by 25's
:20 rest
1 x 100 kick choice on back- 5 FAST u-d-k off each wall, then easy kick to the end
1:00 rest, check HR

4 x 75 @ 1:45- 25 breast kick on back, 25 drill in M-R-S, :10 rest, 25 swim build to FAST in same stroke as you drilled
6 x 50 swim choice @ :55- if free br 3
Finish up with...
12 x 25 @ :40 as follows:
odds- 1/2 swim FAST, 1/2 drill
evens- swim dist per stroke

If there is time...
Turns from mid-pool: some backstroke, some open turns

Do an excellent job with your HW tonight, be sure to bring some with you to the meet. Warmup tomorrow morning is at 8:00 a.m. Have a great day!

Thursday, December 8, 2011

SMAC- GOLD

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

2 sets of:
6 x 50 @ :55- odds are swim neg split, evens are swim/kick by 25's (@ :50 in 2nd set)
6 x 25 @ :35- 1/2 FAST 1/2 easy- odds are swim, evens are kick
2 x 100 @ 1:30- swim negative split free br 3
1 x 200 kick choice neg split & descend 1-2 to something juicy
:30 rest between sets, check HR after each set

8 x 50 @ 1:00- drill/swim dps by 25's in M-R-S, get a good handle on your stroke here!
1:00 rest

4 sets of:
1 x 75 swim FAD in M-R-S, build by 25's to FAST on 3rd 25
:10 rest
50 drill
:10 rest
25 all out swim FAST
1:00 rest
1 x 25 swim build to FAST
:10 rest
50 drill
:10 rest
1 x 75 swim all out FAST from a dive, get time
:50 drill
3 x 25 kick FAST @ :40- add up times
1:00 rest between sets
After 4th set...
6 x 50 drill/choice by 25's @ 1:10
MYSTERY SET

Finish up with...
12 x 25 @ :40- odds- jungle sprint, evens- build
200 easy drill before you get out
Remember, tomorrow's workout is from 5-6 p.m. NO WORKOUT ON MONDAY! Get excited for the meet, have a great day!

Wednesday, December 7, 2011

SMAC- Platinum

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

3 x 75 @ 1:20- 50 fist free, 25 breast kick on back
3 x 25 kick build to FAST @ :40
3 x 75 @ 1:15- 25 swim free br 3, 50 drill choice NO FREE
3 x 25 jungle sprint @ :40- same stroke as drilled on 75's above
3 x 75 @ 1:10- swim free br 3/NO FREE/free br 3by 25's
9 x 50 swim/kick by 25's NO FREE, desc 1-3's to what you can @ 1:00/:55/:50, by sets of 3
1:00 rest, check HR

PACE SET- 4 x 100/600 (let's talk about the 600...)
1:00 rest
3 x 300 kick desc 1-3 @ :20 rest, 5 FAST u-d-k throughout
1:00 rest
With fins, finish up with...
24 x 25 @ :40- the (every so often) usual set...

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

Tuesday, December 6, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 choice kick, 25 1/2 ra 1/2 la backstroke drill
1:00 rest
3 x 100 @ 1:50- 50 ra2 la2 free drill, 50 drill in M-R-S, NO FREE
4 x 50 swim free/M-R-S (NO FREE) @ :55
3 x 100 @ 1:50- 50 swim free/M-R-S by 25's, 50 kick neg split
4 x 50 kick choice on back @ :50 (some @ :55)- 5 FAST u-d-k off each wall!
1:00 rest, check HR

4 sets of:
3 x 150, all @ 3:00
#1- swim neg split if backstroke, or M-R-S/free by 25's, build the 25's M-R-S to FAST
#2- 100 as above (neg split or 25/25), :10 rest, then 50 swim FAST
#3- 50 drill @ 1:15, then 2 x 50 swim FAST @ :10 rest
1 x 300 pull free br 3/5 by 50's after 3rd 150 in each set
1:00 rest between sets.

Finish up with...
Platinum- 3 x 300 kick @ :20 rest, neg split & desc 1-3 to something juicy!
Gold- 1 x 75 swim IM (NO FREE) @ 1:15, then 3 x 25 kick FAST @ :40- repeat that until 6 p.m.

200 easy drill before you get out. Do an excellent job with your HW tonight & make sure you know the warmup times for this weekend- then tell your parents. Get excited for the meet, have a great day!

Monday, December 5, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick free on back with arms toward ceiling
1:00 rest

3 sets of (NO FREE in 2nd set):
1 x 200- 50 fist free drill, 50 kick neg split
:20 rest
6 x 25 @ :35-
odds are 1/2 FAST 1/2 drill
evens are kick build to FAST
No rest between sets, check HR after 3rd set

With fins:
18 x 50 @ 1:20, desc 1-3's to all out FAST
odd sets of 3 are free, even sets of 3 are NO FREE- keep track of your times from FAST 50's
1:00 rest

4 sets of:
2 x 75 kick on back @ 1:15
1 x 100 kick FAST with board @ 2:00
2 x 100 kick w/boards @ 1:35
1 x 75 kick FAST for time on back
1:00 rest between sets, give me your times from the FAST 100 & 75
After 4th set...
4 x 50 easy drill/swim by 25's @ 1:00
1 x 200 kick FAST for time

200 easy drill = 5650 scy

Do an excellent job with your HW tonight & get excited about the meet. Have a great day!

Monday, December 5, 2011

SMAC- Bronze I w/MG


Review streamlined pushoffs & underwater dolphin kick before getting in.

4 x 25 @ :10 rest- ra2 la2 free drill
4 x 50 @ :20 rest- 1/2 ra backstroke drill, 1/2 la backstroke drill, then FAST free kick on back, by 25's
1:00 rest
Review one breaststroke drill- your choice
Review breaststroke kick on back

With fins:
Review fly drilling, focusing on the breathing motion ("lift & drop" in one motion)

If there is time, get some sort of FAST kicking in (I'd prefer that over starts; you can do starts on Wednesday and next Monday).

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

Sunday, December 4, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/fly kick on side, by 25's
1:00 rest
4 sets of:
1 x 75 @ 1:20- 50 fist free br 3, 25 choice drill NO FREE
1 x 100 @ 1:40- 50 swim PERFECT free br 3- good legs on 2nd 25, 50 drill/swim dps by 25's NO FREE
3 x 25 kick FAST @ :40- odd sets on back, even sets with boards
No rest between sets, check HR after 4th set

6 x 300 as follows:
100 swim free br 3 @ 80-85% effort
:10 rest
100 swim free br 3- FASTER than previous 100- right into...
100 kick free w/boards
:30 rest between sets, check HR after each set
1:00 rest after 6th 300

Break into 2 groups...
Group 1- 3 people per group, up to 2 groups:
6 sets of-
1:00 vertical kick while passing around the bleach bottle-
:20 FAST vertical dolphin kick
:10 FAST vertical breaststroke kick with bleach bottle
After 1:00 minute...
:10 rest- get out
1 x 50 FAST kick on back from a dive (roll onto back while dolphin kicking EXPLOSIVELY underwater) - keep track of your time on this 50!

Group 2- with fins:
Every 2:00 (go 6 times through)
1 x 50- LUNGBUSTER/swim FAST in M-R-S by 25's- target your best 50 scy time
1 x 50 drill PERFECT, same stroke you swam on previous 50

Switch after 6 rounds, so everybody gets to go through both groups

Finish up with...
As many rounds as possible:
3 x 50 kick on back @ :55- 5 FAST u-d-k off each wall
1 x 75 kick FAST @ 1:15- keep track of time
No rest between sets.

200 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 at 5:30 a.m. Have a great day!

Friday, December 2, 2011

SMAC- Platinum & Gold

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

3 sets of:
4 x 50 @ 1:00- 25 kick, 25 drill (free in 1st set; NO FREE in 2nd set; kick/swim in 3rd set @ :50)
1 x 150- 75 swim free, 75 swim IM, desc 1-3 to what you can
Check HR after each set
Speedset- modified...
16 x 25 @ 1:00 as follows:
1- 1/2 FAST 1/2 drill- from a dive
2- swim build to FAST
3- all swim FAST, from a dive
4- all drill
1:00 rest after #16, check HR

8 x BROKEN 200's as follows:
1 x 100 swim free- I'll give everybody their interval
1 x 50 swim at 200 Goal Pace @ :50
1 x 50 swim faster than 200 Goal Pace @ :50
1 x 50 easy drill @ 1:45
Keep track of your times on the 50's- go 2 sets free, 2 set in M-R-S

After 8th 200, finish up with...
12 x 50 @ :50
2- swim strong neg split free br 3
2- swim/kick choice by 25's, NO FREE @ :50

200 easy drill before you get out. Do an excellent job with your HW tonight, don't wait until Sunday to get started! Make sure your parents have the entries & fees for the ASC meet next weekend. Have a great day!

Thursday, December 1, 2011

SMAC- Bronze II with Maureen

Review streamlined pushoffs & underwater dolphin kicks before starting

4 x 25 @ :10 rest- ra2 la2 free drill
4 x 25 @ :10 rest- choice drill, NO FREE
4 x 25 kick FAST on back, focus on 5 FAST underwater dlphin kicks off the wall!
1:00 rest

With fins:

FLY DRILLING
Try this progression:

1 x 25 fly kick on side/1 x 25 fly kick on belly/1 x 25 "sneak-it-in" fly breathing drill- see if this progression works, hoping they can hold onto the fly kick while they learn to "lift & drop" their chin in one motion to breathe. See if you can add the pull to the "sneak-it-in" breathing drill.

If there is time...
Some FAST kicking with boards??
Work on starts??


How about a mini-meet next week against the other Bronze Group??


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

Thursday, December 1, 2011

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
2 x 200 @ :20 rest as follows:
#1- 50 fist free br 3, 50 breaststroke kick negative split
#2- 50 swim free br 3 with moderate negative split, 50 drill NO FREE
3 x 100 swim/kick by 50's NO FREE (same stroke as you drilled on 200's) @ 1:45
3 sets of:
3 x 50 swim free br 3 @ :50- strong negative split
1 x 175 @ 3:00- get time, descend 1-3 to something juicy
No rest between sets, check HR after 3rd set; then...
7 x 125 swim free as follows:
#1-3: @ 1:50, then @ 1:40, then #3 @ 1:35
#4-7: odds @ 1:45; evens @ 1:30
1:00 rest, check HR

BUCKET OF BALLS- with a twist

Finish up with...
1 x 700 kick as follows:
odds- strong negative split on back with 5 FAST u-d-k off of each wall
evens- FAST with a board
200 easy drill before you get out.

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