Monday, December 31, 2012

SMAC- Gold

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

12 x 100 @ 1:45 in sets of 3 as follows:
1- ra2 la2 free drill/kick on back by 50's
2&3- swim free/swim NO FREE by 50's, desc 1-2 to what you can
1:00 rest after #9, check HR

4 sets of:
1 x 150 @ 2:45 (or @ 3:00, depending on the set)
1 x 100 @ 1:40 (or @ 1:30, depending on the set)
1 x 50 @ 1:00 FAST- will be swim or kick, depending on the set
No rest between sets, but check HR after each FAST 50.


With fins, finish up with...
24 x 25 @ :40 in sets of 3:
1- fly pull w/free kick
2- choice fly drill
3- swim fly build to FAST
No rest between sets of 3.
200 easy drill/kick by 25's before you get out

Enjoy your day off tomorrow, make sure you're ready for school to begin again. Regular schedule resumes on Wednesday. Remind your parents to check for the CBAC meet announcement email. Have a great day, thanks for being a part of SMAC in 2012!

Sunday, December 30, 2012

SMAC- Gold

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


6 x 75 as follows:
odds- 50 fist free br 3, 25 drill NO FREE @ 1:25
evens- swim free/NO FREE (same stroke as 25 drill on odd 75's)/free, by 25's
6 x 50 @ :55
odds- swim free/NO FREE by 25's
evens- swim/kick by 25's NO FREE
1:00 rest, check HR


3 sets of:
4 x 25 kick FAST with boards @ :45- add up times for 100 yard total
2 x 200 kick on back @ 3:45, desc 1-2 to something juicy!
4 x 25 kick FAST with boards @ :10 rest- can you be faster than what you went on the 25's @ :45?
1 x 200 swim free br 3/5 by 100's, BIG negative split (choice stroke from a dive in 3rd round, NO FREE)
1:00 rest between sets, check HR after each 200 swim


100 easy drill before you get out = 4150 scy. Change quickly for DL's. Do some HW tonight, eat well & drink plenty of water. Tomorrow at 8 a.m. Have a great day!

Saturday, December 29, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is 50 2 kicks 1 pull breaststroke drill, 50 drill
1:00 rest


With fins, 4 sets of:
3 x 35 2 dolphin kicks 1 breast pull @ :40
3 x 25 fly pull with free kick @ :40
2 x 50 @ :55 kick choice on back desc 1-2 to what you can, #2 is FAST (target best time in SCY 50 Free)
No rest between sets, check HR after 2nd 50 kick in each set.


6 sets of:
2 x 25 @ :40- 2 kicks 1 pull breaststroke
2 x 75 swim back/breast/free by 25's @ 1:20
2 x 50 swim breaststroke @ 1:10 desc 1-2 to something juicy
2 x 1/2 pool sprints- UDK to halfway, one complete somersault, 2 streamlined jumps off bottom, then UDK FAST back to the wall
No rest between sets.


Until 5:50, finish up with...
3 x 100 swim free (I will give everybody their interval)- kick FAST on back on 3rd 25, except #2 is straight swim free br 3/5 by 50's with STRONG neg split
5 "pull-up/outs" on the side of the pool, then one jump off the diving board (jump off the boards only if you make all 3 x 100's).
Check HR before you start each round.


Do some HW tonight, ask if you can help around the house, eat good food & drink plenty of water. Tomorrow: swim 4-5:30 p.m., then drylands until 6:15 p.m. Have a great day!

Friday, December 28, 2012

SMAC- Gold

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

6 x 75 @ 1:25- 25 kick with boards build to FAST, 25 6k1s back drill, 25 2k1p breast drill
8 x 50 @ :50- 25 swim free, 25 swim back (odds) or breast (evens)
8 x 50 swim/kick by 25's @ :55, odds-back, evens-breast
1:00 rest, check HR

6 sets of:
1 x 50 drill/kick in MRS (NO FREE) @ 1:00
1 x 200 @ 3:20- 100 swim free br 3/5 by 50's (neg split), 50 kick choice on back FAST, 50 swim neg split in MRS (NO FREE)
1 x 50 drill/swim by 25's in MRS (NO FREE) @ 1:00
2 x 75 swim in MRS (NO FREE) @ 1:40, desc 1-2 to all out juicy FAST!
No rest between sets, check HR after 2nd 75 in each set.


Finish up with...
Fly drilling with fins.


Do some HW today, help around the house and enjoy the snow tomorrow (check email/text for cancelled workout tomorrow pm). Have a great day!

Thursday, December 27, 2012

SMAC- Gold

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

6 x 50 @ 1:05- 25 swim free br 3, 25 fist free drill br 3- count strokes for both
9 x 100 @ 1:40 swim free with snorkels as follows-
1- swim neg split with snorkel/2&3 swim neg split & descend
1&2- swim with snorkel desc to what you can/#3- swim neg split free
1-3, all swim with snorkel desc 1-3 to something juicy
1:00 rest, check HR


LONG SWIM-
The swim changes from set to set; 100 kick is always with board FAST, 50 choice 50 breast kick
200 swim free br 3/100 kick FAST
300 swim IM (4 x 75 IM's-no free)/100 kick FAST
400 swim back/100 kick FAST
300 swim free/100 kick FAST
200 swim IM/100 kick FAST
1:00 rest
100 swim FAST choice from a dive


100 easy choice drill before you get out. Do some HW today, ask your parents if you can help around the house, and be sure to eat good food & drink plenty of water. Tomorrow morning at 9:30 a.m. Have a great day!

Wednesday, December 26, 2012

SMAC- Gold

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


16 x 75 as follows:
1-4 @ 1:25- 50 ra2 la2 free drill, 25 fly kick on side
5-8 @ 1:25- 25 swim free br 3, 50 drill/swim NO FREE
9-12 @ 1:15 swim NO FREE/free br 3/NO FREE
13-16 @ 1:15 swim IM order by 25's
4 sets of:
1 x 100 kick on back STRONG neg split with good udk throughout @ 1:45
4 x 25 kick FAST with boards, NO FREE, all @ :45
1 x 100 kick choice FAST for time with boards @ 2:00
Check HR after 100 with boards, but no extra rest between sets. After 4th set....
BROKEN 100's kick with boards:
Your choice- 2 x 50's/2 x 25 & 1 x 50/1 x 25 & 1 x 50 & 1 x 25- all FAST, all @ :10 rest
All 3 x 100 are the same, and we can have one lane for each (one lane for 2 x 50's, one lane for 2 x 25 & 1 x 50, etc...)
1:00 rest


Finish up with...
9 x 100 swim free as follows:
1- with snorkel @ 1:40, then 2&3 no snorkel @ 1:30 desc 1-2
1&2 with snorkel desc 1-2 to what you can @ 1:40, then #3 no snorkel neg split @ 1:30
1-3 swim with snorkel desc 1-3 to something juicy @ 1:40


100 easy drill/kick by 25's before you get out. Do some HW today, ask if you can help around the house and eat good food. Tomorrow at 8 a.m. Have a great day!

Sunday, December 23, 2012
Festivus for the rest of us!

SMAC- Gold

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


4 x 200 as follows:
odds- 50 kick neg split (good udk), 50 fist free drill br 3 @ 3:30
evens- 50 swim free br 3, 50 drill MRS (NO FREE) @ 3:15

6* x:
1 x 75 drill/swim/drill by 25's in MRS (NO FREE) @ 1:20
1 x 100 swim/kick by 50's (same stroke as 75 above) @ 1:45
*In odd sets, go 1 x 100 IM @ 1:45, 75 swim/25 kick FAST free on back
*In even sets, go 1 x 150 @ 2:20 swim free br 3/5 by 75's, with big, FAT honking negative split
No rest between sets, check HR after last round

12  x 100 kick @ 2:15
odds- breast kick with boards, negative split
evens- choice kick on back, FAST for time, keep track of times on even 100's
Check HR after #12, then 200 easy drill/swim by 25's



Do some HW today, try to help around the house, and be sure to enjoy the holiday with your families - not everybody is lucky enough to have all the good things you have. NO FREAK ACCIDENTS on your two days off! Back at it on Wednesday, email me if you have any questions. Have a great day, and Happy Festivus!

Friday, December 21, 2012

SMAC- Gold

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


4 sets of:
2 x 25 @ :40- 2 kicks 1 pull breaststroke
1 x 75 @ 1:30- 50 swim neg split breaststroke, 25 choice drill NO BREASTSTROKE
No rest between sets, check HR after 4th set; then...
1 x 600 as follows:
50 kick choice on back negative split
50 swim breaststroke easy/FAST by 25's
100 swim IM, desc 1-3 to what you can
1:00 rest, check HR

Break into specialty groups:

Distance free-
3 sets of:
3 x 250 swim free br 3 desc 1-3 to something juicy @ 4:00
1 x 200 kick on back (desc 1-3 to all out FAST) @ 4:00
No rest between sets, check HR once in each set

Backstroke-
4 sets of:
3 x 150 swim back @ 2:30, desc 1-3 to something FAST
1 x 100 kick FAST with boards @ 2:00
No rest between sets, check HR after 3rd 150 in each set

Breaststroke/butterfly-
6 sets of:
4 x 25 @ :45- 15m swim FAST, 10m drill
1* x 50 swim FAST (within 1.0 seconds of your best 50 scy time)
*go 2 x 50 in even sets, both @ 1:00


100 easy drill before you get out. Do an excellent job with your HW tonight, don't forget to bring in your interim report cards so I can see how you're doing in school. SUNDAY, 12/23 (FESTIVUS)- workout is 8-9:30 a.m. for all groups. Have a great day!

Thursday, December 20, 2012

SMAC- Gold

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

6* sets of:
2 x 25 kick FAST @ :40 with boards
2 x 50 kick desc on back 1-2 @ 1:10, #2 is FAST
*200 swim BIG negative split after even sets; even sets go 25's on back & 50's with boards
 Check HR

3 sets of :
1 x 450 @ 6:30 swim freestyle with snorkel, desc the 3 x 150's to what you can, at least 85% on 3rd 150
3 x 50 @ :50 swim free/NO FREE by 25's (swim/kick by 25's NO FREE in 2nd set; 3rd set all swim NO FREE)
3 x 50 desc 1-3 to something juicy @ 1:05- same as 1st set of 3 x 50's
No rest between sets, check HR after last 50 in each set.
1:00 rest after 3rd set, then...

Finish up with:
1 x 100 easy drill/swim by 25's in M-R-S
1:00 rest
1 x 200 RACE in M-R-S from a dive
100 easy drill before you get out.

Do an excellent job with your HW tonight, be sure to bring in your interim progress reports so I can see how you're doing in school. Regular schedule tomorrow, Saturday OFF, then at 8 a.m. on Sunday. Have a great day!

Wednesday, December 19, 2012

SMAC- Gold


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

10 x 100 as follows:
odds- 50 6 kicks 1 stroke backstroke, 50 2 kicks 1 pull breaststroke @ 2:00
evens- swim back/breast by 50's, neg split each 50, @ 1:45
1:00 rest, check HR


LONG SWIM-
4 times through:
200 swim freestyle
200 swim backstroke
Descend the 400's 1-2 & 3-4
Check HR after last 400


Finish up with...
4 x 100 kick all out FAST, holding your best average ever (BAE!) @ 2:30
8 x 25 swim butterfly from a dive, build to FAST
100 easy drill before you go.


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, December 18, 2012

SMAC- Gold

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


8 x 75 @ 1:25- 25 ra2 la2 free drill, 50 drill/swim by 25's NO FREE
1:00 rest, check HR, then...
MOVE TO THE DEEP END

4 x 50 STRONG negative split kick on back @ 1:00- good UDK, really get those legs going!
3 sets of:
1 x 250 kick FAST on back @ 4:30
6 x 25 kick FAST with boards @ :45- keep track of average time
1 x 150 kick FAST on back @ 2:30
6 x 25 kick FAST with boards @ :45- get average time
1 x 50 kick all out FAST with boards @ 1:00
100 easy drill/swim by 25's after 1st & 2nd set; after 3rd set...
1 x 150 swim choice FAST for time
100 easy drill before you get out.


Do an excellent job with your HW tonight, make sure you bring in your interim progress reports so I can see how you're doing in school. If you're staying to time for the Mini-Meet, change quickly & be sure to have something to drink. Have a great day!

Monday, December 17, 2012

SMAC- Gold

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

4 sets of:
1 x 50 fist free br 3 @ 1:00
1 x 100 swim free br 3/5 by 50's @ 1:30
2 x 25 choice drill in MRS- NO FREE @ :40
2 x 50 swim/kick by 25's in same stroke @ 1:00 desc 1-2 to what you can
No rest between sets, check HR after last set.

6 sets of:
2 x 75 kick IM order by 25's on back @ 1:25
2 x 50 kick choice descend 1-2 to FAST with boards @ 1:10
1 x 150 swim negative split backstroke @ 2:20- good udk throughout!
No rest between sets, check HR after FAST 50 kick in each set.

If there is time...
10 x 25 from a dive swim butterfly build to FAST @ 1:00
100 easy drill before you get out.


Do an excellent job with your HW tonight, be sure to bring in your interim progress reports so I can see how you're doing in school. Have a great day!

Sunday, December 16, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is 50 drill, 50 2 kicks 1 pull breaststroke drill
1:00 rest


6 x 100 @ 2:00 50 drill, 50 swim neg split (odds free, evens NO FREE)

6 sets of:
2 x 150 swim free br 3/5/3 by 50's @ 2:15
2 x 75 desc 1-2 to FAST @ 1:30 (odd sets swim free, even sets swim NO FREE)
No rest between sets, check HR after 2nd 75 in each set
After 3rd set...
3 x 350 swim free w/snorkels @ 6:00, desc 1-3 to what you can
1:00 rest, check HR


8 sets of:
2 x 25 @ :45- kick with boards, FAST to the 10/15 yard buoy marker
1 x 50 @ 1:00 kick FAST on back, get time (2 x 50 kick FAST @ 1:10 in even sets)
No rest between sets


200 easy drill/swim by 25's before you go change for drylands. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Bring in your interim report cards so I can see how you're doing in school. Have a great day!

Friday, December 14, 2012

SMAC- Gold

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


6 sets of:
4 x 25 @ :45
1&2- kick free on belly, head out & hands streamlined
3&4- 6 kicks 1 pull backstroke drill
1 x 150- swim backstroke @ 2:45 (odd sets) desc 1-3; or kick choice with boards @ 3:15 (even sets) desc 1-3
No rest between sets, check HR after each 150.

3 x 300 swim free with snorkels @ 5:30, desc 1-3 to what you can, and be sure to DO YOUR FLIP TURNS!
1:00 rest

Finish up with...
12 x 25 @ :40- odds are fly pull with free kick, evens are swim fly build to FAST
10 x 50 @ 1:00 back/breast by 25's- swim the back with a consistent & steady tempo (easy on the legs), then swim the breaststroke with a big, fat JUICY kick
100 easy drill before you get out.


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

Thursday, December 13, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/6 kicks 1 stroke backstroke drill, by 25's
1:00 rest

4 sets of:
3 x 25 @ :40- 1&2- drill; #3- swim build to FAST (odd sets free, even sets choice)
1 x 75 kick on back @ 1:40, desc 1-2 & 3-4; 2&4 should be juicy FAST!
No rest between sets, check HR after 4th round.

9 x 100  kick as follows:
1-3, desc on back @ 2:15
4-6, choice @ 1:40
7-9, with boards desc @ 2:30
1:00 rest, check HR


Finish up with...
18 x 75 @ 1:30 in sets of 3;
odd sets of 3, 50 swim, 25 kick desc 1-3
even sets of 3, swim IM (NO FREE)


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!

Thursday, December 13, 2012

SMAC- Bronze with Maureen & Hannah

All review today, the Mini-Meet is next Tuesday, December 18 at 6:00 p.m.- get excited!!

Thanks for being a part of the Fall Bronze Session, be sure to register at the Front Desk for the Winter Session.

Happy Holidays,

Maureen, Hannah & Erik

Wednesday, December 12, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is 50 2 kicks 1 pull breaststroke, 25 drill, 25 kick
1:00 rest


3 sets of:
1 x 100 @ 1:45- 50 ra2 la2 free, 50 swim free build kick
1 x 100 drill/swim by 25's NO FREE @ 1:45
4 x 50 kick @ :55 (1st set on back; 2nd set with boards; 3rd go 50's kick on back @ 1:10, desc 1-2 & 3-4)
After 3rd set, get right into...
6 x 75 @ 1:20
25 swim back, 25 swim breast. 25 kick FAST free on back 
1:00 rest, check HR


LONG SWIM-
4 times through-
100 swim IM, desc effort 1-4

100 kick on back- neg split with 5 FAST udk off each wall
100 swim free br 3/5 by 50's- 85% effort on 2nd 50
:10 rest
100 kick FAST with boards- 50 free, 50 breaststroke


Finish up with...
FLY DRILLING WITH FINS (with Silver)


200 easy drill/kick by 25's 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, December 11, 2012

SMAC- Bronze with Maureen & Hannah


Review streamlined pushoffs & underwater dolphin kicks before they get!

Warmup:
6 x 50 @ :15 rest- 25 6 kicks 1 stroke backstroke, then 2nd 25 is 2 kicks 1 pull breaststroke drill
6 x 25 @ :15 rest- kick on back with 5 FAST udk off the wall
1:00 rest

Review:
Breaststroke kick with boards, on deck if necessary
Fly drilling with fins: "lift & drop," lift & drop with full arm stroke; 3k1p, swim full stroke fly

Finish up with...
Starts & turns


Ask if anybody needs the handout regarding registration and the Mini-Meet (next Tuesday, December 18!). Be sure to bring in your report cards so we can see how you're doing in school. Get excited for the Mini-Meet & have a great day!

Tuesday, December 11, 2012

SMAC- Gold

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

8 x 50 @ 1:10
25 kick- 5 FAST udk, then build kick to the turn
25 choice drill NO FREE- be as sharp with the drill, not sloppy!
1 x 600 as follows:
100 swim negative split backstroke, 25 swim breast, 25 swim fly
1:00 rest


8 x 50- odds swim free/NO FREE by 25's @ :55, evens choice kick with boards @ 1:00
1 x 200 swim free with snorkel @ 3:30- get time
8 x 50- odds swim free br 3/5 by 25's @ :50, evens kick choice with boards @ 1:00
1 x 200 swim free with snorkel @ 3:30- faster than 1st 200
8 x 50- odds swim free br 3/5 by 25's @ :45, evens choice kick with boards @ :55
1 x 300 swim free (NO SNORKEL), desc the 3 x 100 1-3 to something juicy!
1:00 rest, check HR
1 x 600 kick- 100 neg split on back (free), 50 kick FAST choice with boards
100 easy drill before you get out.


Do an excellent job with your HW tonight, be sure to being in your interim report cards so I can see how you're doing in school. Have a great day!

Friday, December 7, 2012

SMAC- Gold

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


8 x 75 @ 1:45 as follows:
25 kick, 25 drill, :10 rest, 25 swim build to FAST (2 free, 2 NO FREE)
12 x 50 @ 1:05, odds & evens-
odds- swim free/NO FREE by 25's
evens- swim choice/kick by 25's
1:00 rest

8 x 1/2 pool sprints @ :45
12 x 25's from mid-pool, working on turns (2 free, 2 NO FREE)


3 starts before you get out. Be sure to bring your HW with you to the meet, and drink plenty of water on the way up there. Get excited to race this weekend, see you at the pool!

Thursday, December 6, 2012

SMAC- Bronze with Maureen & Hannah


Review streamlined pushoffs & five FAST underwater dolphin kicks with everybody before they get in!


WARMUP:

8 x 50 @ :15 rest, 25 fist free drill, 25 double arm back drill (elbows close to side as they pull underwater); they should all work on the flip turn from freestyle to backstroke.


REVIEW:
Breaststroke kick with boards- concentrate on gliding at the end of each kick (feel feet touching each other at the end of the kick).
Butterfly drilling with fins- lift & drop drill; L&D drill with arm stroke when breathing; 3k1p; full stroke butterfly swim.

Work on turns & starts before they go.


Remind everybody that the Mini-Meet is on Tuesday, December 18, at 6:00 p.m. (for both groups). Do an excellent job with your HW tonight & get excited for the Mini-Meet. Have a great day!

Thursday, December 6, 2012

SMAC- Gold


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


3 sets of:
1 x 150 @ 3:00- drill/swim by 25's
1 x 250 @ 4:45- odd 50's are swim build, even 50's are kick easy/FAST with boards
No rest between sets; you can change strokes after each set if you'd like.
After 3rd set, continue right into...

8 x 100 @ 1:40 as follows:
odds- 75 swim free br 3/5/3 by 25's, 25 swim NO FREE build to FAST
evens- 75 swim free br 3/5/3 by 25's, 25 kick FAST
1:00 rest, check HR


6 sets of:
4 x 25 @ :40- odds are 15y swim FAST, 10y drill; evens are build to FAST
1 x 50* swim all out FAST from a dive @ 1:00
*in even sets, you'll go a 2nd 50, all out kick FAST on back
No rest between sets.

150 easy drill/swim by 25's before you get out.

Do an excellent job with your HW tonight & get excited for the meet this weekend. Be sure to bring plenty of schoolwork with you to the meet. Workout tomorrow is either 5:30 a.m. or 4 p.m. Everybody will be done by 5 p.m. on Friday. NO WORKOUT ON MONDAY, DECEMBER 10. Have a great day!

Wednesday, December 5, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is 6 kicks 1 stroke back drill, then kick/drill/swim by 25's
1:00 rest


3 sets of:
1 x 125 @ 2:30- 50 fist free drill br 3, 75 drill/swim/drill by 25's
5 x 25 @ :40-
odds are 15m swim FAST/10m drill
evens are kick on back build to FAST
No rest between sets, check HR after 3rd set


LONG SWIM:
4 times through, FAST udk throughout
150 swim STRONG negative split freestyle
50 swim FAST choice, NO FREE
50 kick BIG negative split breaststroke with boards (KM- dolphin kick)
150 swim STRONG negative split backstroke
Desc the 400's 1-2 & 3-4 to something juicy!
Check HR when you finish.

All @ 5:30-
1 x 300 kick on back, desc the 3 x 100 to what you can - focus on 5 FAST udk throughout
3 x 100 kick @ 1:50 with boards- 1st 50 is free, 2nd 50 choice NO FREE
1 x 300 swim backstroke desc the 3 x 100 to something juicy!
Check HR


100 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!

Tuesday, December 4, 2012

SMAC- Bronze

Review streamlined pushoffs & underwater dolphin kick with everybody before they get in!


Warmup:
3 x 100 @ :15 rest- 50 ra2 la2 free drill, 50 kick on back with 5 FAST udk
3 x 100 @ :15 rest- 50 swim free, 50 2 kicks 1 pull breaststroke drill
3 x 50 swim breaststroke/freestyle by 25's, desc 1-3 to FAST (work on great pullouts)!


With fins:
Butterfly drilling-
Lift & drop; L&D with full arm stroke; 3k1p; regular swim fly


Finish up with...
Work on freestyle flip turns, starts if you can


Everybody do an excellent job on your HW tonight, be sure to tell your parents about the MINI-MEET ON DECEMBER 18, and practice your breaststroke kick in front of the big mirror at home. Have a great day!

Tuesday, December 4, 2012

SMAC- Gold

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


6 x 50 @ 1:00
odds- drill/kick by 25's
evens- swim (build)/drill by 25's
3 sets of:
1 x 150 swim freestyle br 3/5/3 by 50's @ 2:15 (2nd 75 @ 85% effort); lane 3 go 1 x 100
1 x 50 swim NO FREE (same stroke as 6 x 50 above) @ 1:10, 2nd 25 @ 85% effort)
1 x 150 swim free- as above
2 x 50 swim @ 1:10, same stroke as above, desc 1-2 to all out smoking FAST
No rest between sets; check HR after 2nd 50 in each set


From a dive:
400 IM swim- negative split each 100, focus on 5 FAST udk throughout!
Get time & check HR
1:00 rest


With fins:
24 x 25 @ :45 as follows:
1&2- 15m swim FAST, 10m drill
#3- swim all out FAST
#4- underwater dolphin kick LUNGBUSTER (should be FAST)!


100 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, December 3, 2012

SMAC- Gold

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

4 sets of:
3 x 50 drill/kick by 25's @ 1:10
1 x 75 @ 1:30- 50 swim/25 kick (same stroke as 50's above), desc 1-2 to something juicy
NO FREE in 3rd & 4th sets.

3 sets of:
1 x 75 @ 1:30 kick FAST with boards
3 x 25 kick with boards descend 1-3 to all out FAST
3 x 25 kick on back FAST @ :35
3 x 75 @ 1:45 kick on back desc 1-3 to all out FAST
No rest between sets.
After 3rd set...
3 x 200 @ 4:00- 100 swim free, 100 swim IM, desc 1-3 to something juicy
1:00 rest, check HR

With fins, finish up with...
24 x 25 @ :45 as follows:
1&2- 15m swim FAST, 10m drill
3- swim all out FAST
#4- dolphin kick LUNGBUSTER (FAST)
No rest between sets of 4.

100 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!

Sunday, December 2, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is 50 2 kicks 1 pull breaststroke, 25 drill, 25 fly kick on side
1:00 rest
3 x 100 @ 1:50- 50 ra2 la2 free drill- watch head position, then 50 choice drill NO FREE
3 x 50 swim free/NO FREE by 25's @ :55
3 x 50 swim/kick choice by 25's @ :55
3 x 50 kick on back @ :55
1:00 rest, check HR

4 sets of:
3 x 25 swim fly build to FAST @ :35
4 x 50 swim/kick- back in odd sets @ :55; breast in even sets @ 1:00
1 x 150 swim STRONG negative split - add 1 x 150 in each set; odd 150's are free @ 2:15, even 150's are backstroke @ 2:30
No rest between sets; check HR after 4th set.

Finish up with...
20 x 25 kick all out FAST @ :45- 2 on back, 2 with boards; change kick every 4th 25

Until 6 p.m.,
work on "straightline starts" from a dive.

Change quickly for drylands. Make sure your HW is done & you're ready for the week ahead at school. Have a great day & get excited for the meet next weekend!

Friday, November 30, 2012

SMAC- Gold

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


8 x 50 drill/swim by 25's @ 1:00- odds are free, evens are NO FREE
9 x 100 as follows:
1- drill/swim free by 50's @ 1:40
2- IM drill by 25's @ 1:50
3- kick on back @ 2:00, desc 1-3 to something juicy!
1:00 rest, check HR


With fins, 4 sets of:
3 x 50 swim @ 1:10 desc 1-3 to all out FAST (#3 should be faster than your 50 best time in that stroke)
1 x 50 @ 1:10 dolphin kick LUNGBUSTER/swim by 25's- how close can you get to what you went on 3rd 50 above?
1 x 100 kick all out FAST on back @ 2:00- everybody should be able to get under 1:10 here!
No rest between sets; no free in even sets. Check HR after 4th set.


Finish up with...
1 x 600 as follows:
100- 2 kicks 1 pull breaststroke drill
50 choice kick on back (5 FAST udk)
50 choice drill NO FREE

Do an excellent job with your HW tonight, be sure to remind your parents to check their email for the December calendar. Sunday at 4 p.m., drylands at 6 p.m. Have a great day!

Thursday, November 29, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/swim by 50's
400- kick/drill choice NO FREE by 25's- build the 25 kick to FAST
8 x 50 swim/kick by 25's @ 1:00- desc 1-2's to what you can; odd sets of 2 are free, evens sets of 2 NO FREE
1:00 rest, check HR

Until 7:15...
4 x 25 @ :45 kick
#1- FAST kick to 10 yards, then easy kick to the end
#2- FAST kick to 15 yards, then easy kick to the end
#3- all kick FAST
#4- all easy kick
1 x 50 kick* FAST for time @ 1:00
*even sets, the 50 kick FAST will be something different, but also FAST


At 7:15...
Work on starts: remember, entering the water in a "straight line."


100 easy drill before you get out. Remind your parents to check their email for the December calendar. Do an excellent job with your HW tonight, get excited for the meet next weekend. Have a great day!

Wednesday, November 28, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/6 kicks 1 pull backstroke drill, by 25's
1:00 rest

16 x 25 @ :40 as follows:
1&2- 2 kicks 1 pull breaststroke drill
#3- swim breaststroke build to FAST
#4- kick FAST on back, 5 FAST udk!
9 x 100 as follows:
1- swim free @ 1:40 with strong neg split, br 3/5 by 50's
2- swim 50 free br 3, 50 breaststroke- build each 25 to FAST- @ 1:50
3- kick on back @ 2:00, desc 1-3 to something juicy- 5 FAST udk off each wall!
1:00 rest, check HR

LONG SWIM:
1 x 1600 as follows-
25 swim fly build to FAST
50 swim back neg split- 5 FAST udk!
25 swim breaststroke build to FAST
100 kick with boards breast/free by 25's- 1st 50 moderate, 2nd 50 FAST
200 swim strong freestyle br 3- I will give you all a goal time for the 3rd 50 on each 200 free
1:00 rest after 4th time through, check HR

Finish up with...
3 x 300 kick on back desc 1-3 to what you can- 5 FAST udk throughout each 300!

100 easy drill before you get out. Do an excellent job with your HW tonight. Have a great day!

Tuesday, November 27, 2012

SMAC- Gold

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

8 x 75 @ 1:30-  25 kick on back build to FAST, then 50 drill/swim by 25's
odds- free
evens- NO FREE
6 x 100-
1-3, swim free/NO FREE by 50's (2nd 50 same storke as even 75's above) @ 1:40
4-6, swim/kick by 50's NO FREE (same stroke as 2nd 50 above) @ 2:00 desc 1-3 to what you can
1:00 rest, check HR


Kicking pyramid- 3 times through:
50 on back @ 1:00
100 kick with boards @ 2:00
150 kick on back @ 3:00
100 kick with boards @ 2:00
50 kick on back @ 1:00
In 2nd round, the 50/150/50 is kick with boards and the 100's are kick on back
Everything should be FAST
Check HR after last 50 in each set.

Until 7:30, finish up with (at least 4 rounds):
1 x 150 @ 2:30 swim free with snorkels (br 3/5/7 by 25's if no snorkel)
3 x 50 swim/kick by 25's NO FREE @ 1:05, desc 1-3 to all out FAST- change strokes for each round
No rest between sets, check HR after 150 & last 50 swim/kick in each round.

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

Monday, November 26, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is a reverse 100 IM drill
1:00 rest

8 x 75 drill/swim/drill by 25's @ 1:25, odds are free, evens are NO FREE
8 x 25 @ :45
odds- fly pull with free kick
evens- breast pull with free kick
1:00 rest, check HR

4 sets of:
1 x 150 IM* @ 2:45 (back/breast/free- NO FLY)
3 x 50 swim/kick fly by 25's @ 1:00, desc 1-3 to something juicy
No rest between sets, check HR after last set
*in each set, the 150 IM will be done differently (25/50/75, or 3 x 50's, or 2 x 75's, etc...)

Finish up with:
24 x 50 @ 1:00-
1-3 swim IM order by 25's
#4- kick FAST on back, get time- focus on 5 FAST udk throughout the set!
Check HR after #24, then 100 easy drill before you get out.

Do an excellent job with your HW tonight, remind your parents to look for the Weekly Update by tomorrow afternoon. Have a great day!

Sunday, November 25, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/double arm backstroke drill
1:00 rest

3 sets of:
1 x 75 kick/drill/kick by 25's @ 1:30
2 x 25 swim (same stroke as middle 25 above) desc 1-2 @ :40
No rest between sets; check HR after 3rd set, then...

9 x 75 @ 1:30 as follows:
1-3 @ 1:30- 50 swim 25 kick, desc 1-3
4-6 @ 1:30- swim IM (NO FREE) desc 1-3
7-9 @ 1:40 kick on back, desc 1-3
1 x 200 kick strong negative split with great underwaters off each wall
1:00 rest, check HR

4 sets of:
4 x 50 swim neg split free br 3 @ :50
1 x 200- different in each set (swim back easy/FAST by 100's in 1st set @ 3:30; swim 2 x 100 IM in 2nd set, desc 100's 1-2, but free in both 100's is kick on back; 75 swim back, 75 swim breast, 50 kick FAST on back in 3rd set; 4th set is 25 fly/50 back/25 fly/50 breast/25 fly- get out for last 25 LUNGBUSTER from a dive)
2 x 100* kick- different from round to round as well
1st set: 100 kick FAST, then 2nd 100 is 4 x 25 kick FAST @ :10 rest
2nd set: 2 x 100 kick @ :30 rest, each 100 is dolphin kick/breast kick by 50's
3rd set:  50 kick with boards, 50 kick on back, then 2nd 100 is 50 kick on back & 50 kick with board
4th set- straight 200 kick FAST for time
* all kicking is FAST unless otherwise noted.

100 easy drill before you get out; work on "straightline starts" before you go change for drylands. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Regular schedule all week this week. Have a great day!

Friday, November 23, 2012

SMAC- Gold

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


14 x 75 @ 1:25 as follows:
odds- 25 catchup free drill, 50 kick free on back STRONG negative split
evens- 25 drill NO FREE, 50 FAST kick with boards NO FREE
3 x 300 @ 5:00- 50 swim NO FREE (same stroke as even 75's above), 50 kick with boards, desc the 300's 1-3 to what you can- #3 should be juicy!
1:00 rest, check HR


8 x 25 fly pull with free kick @ :50, then right into...
4 sets of:
2 x 75 swim @ 1:30- 25 fly build to FAST, 50 backstroke negative split
2 x 100 swim free br 3 desc 1-2 to what you can @ 1:30- good underwaters throughout!
No rest between sets of 4, check HR after 4th set.


100 easy choice drill before you get out. Do an excellent job with your HW this weekend- don't wait until Sunday to get started. Two weeks until our meet up at GAAC, get excited. Have a great day!

Wednesday, November 21, 2012

SMAC- Gold

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


6 x 75 @ 1:40- 25 ra2 la2 free drill, then 50 drill/swim by 25's NO FREE
6 x 100 @ 1:40-
odds- swim neg split free br 3
evens- swim/kick by 50's choice, NO FREE- you'll have to hustle here!
1:00 rest, check HR


LONG SWIM-
Continuously:
1 x 600- 100 swim IM, 50 kick FAST on back
1 x 800- 200 free swim neg split, then 200 back swim neg split
1 x 1000- odd 100's are swim IM, even 100's are kick FAST with boards
1:00 rest, check HR


200 easy drill/kick by 50's before you get out. Do some HW today or tomorrow- and offer to help your parents around the house. REMEMBER, we all have a lot to be thankful for. Friday Morning at 8 a.m., enjoy the Thanksgiving holiday!

Tuesday, November 20, 2012

SMAC- Gold
Review meet/handout awards before getting in

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

6 x 50 @ 1:05- 25 kick on back build to FAST, 25 choice drill in favorite stroke
3 sets of:
2 x 50 swim free br 3 with strong neg split- 1st set @ 1:00; 2nd set @ :55; 3rd set @ :50
2 x 25 kick FAST with boards @ :45 (4 x 25 in 2nd set; 6 x 25 in 3rd set- all @ :45)
No rest between sets, check HR after 3rd set.


12 x 150 as follows:
1-3, swim 100 free, 50 NO FREE (100 free is neg split; last 50 is FAST) @ 2:30
4-6, swim 100 free neg split, 50 kick FAST with boards @ 2:40
7-9, swim 100 free neg split, 50 swim IM order by 25's FAST @ 2:40
10-12, all kick, 1st & 3rd 50'as are FAST with boards, middle 50 is moderate neg split on back- all @ 3:15
1:00 rest, check HR

200 easy drill/kick by 50's before getting out.

Do an excellent job with your HW tonight (even though you don't have any school tomorrow), and remember that workout is 8-9:30 tomorrow morning. Have a great day!

Thursday, November 15, 2012

SMAC- Bronze with Maureen & Hannah


Review streamlined pushoffs & 5 FAST underwater dolphin kicks with everybody before they get in!


WARMUP:
6 x 50 @ :10 rest- 25 freestyle kick on back, 25 choice drill NO FREESTYLE


Review:
1/2 ra 1/2 la backstroke drill- head still, rotate hips, firm steady kick
2 kicks 1 pull breaststroke drill- squeeze feet together & glide after each kick, head down at the end of each stroke


With fins:
FLY DRILLING- try 4 x 25's at a time for each drill
- "lift & drop"
- "lift & drop" w/arm stoke
- 3 kicks pull drill
- regular fly swim


Remind everybody to practice their breaststroke kick in front of the big mirror at home, and to do an outstanding job on their HW tonight. Have a great day!

Thursday, November 15, 2012

SMAC- Gold

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

8 x 25 @ :45-
odds are kick on back with FAST breakout, then easy kick to the end
evens are choice freestyle drill
4 x 100 @ 2:00 as follows:
odd 25's- swim with FAST breakout, then dist per stroke to the end
even 25's choice drill, same stroke
4 x 75 @ 1:45 50 swim dist per stroke (take one less stroke on 2nd 25), 25 breast kick on back
1:00 rest, check HR

From mid-pool:
Work on turns for ten minutes

With fins-
16 x 25 @ :45- the "usual" sets of four
1:00 rest

Work on starts before you go. Do an excellent job on your HW tonight- be sure to bring plenty with you to the meet. Remind your parents to check their email, I sent out all the meet updates today. Get excited for the meet, have a great day!

Wednesday, November 14, 2012

SMAC- Gold

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


2 sets of:
2 x 150 @ 3:00- 50 fist free, 50 drill NO FREE, 50 kick choice on back
1 x 250 @ 4:30- odd 50's swim neg split free, even 50's swim NO FREE (same stroke as 150's above)
4 x 50 @ :55- swim/kick by 25's (NO FREE in 2nd set)
No rest between sets, check HR between sets and after 2nd set.


LONG SWIM-
1 x 2100 as follows:
450 IM/250 swim free with snorkel, 3x through.
450 IM as follows-
25 fly/50 fly-back/75 fly-back-breast/100 IM/75 back-breast-free/50 breast-free/25 free/50 BREAST KICK WITH ARMS AT SIDE- feel your streamlined body glide after each kick.
Check HR after you finish

With fins, 
FLY DRILLING- with Silver
Easy 200 drill before you get out

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

Tuesday, November 13, 2012

SMAC- Bronze with Maureen & Hannah


Review streamlined pushoffs & 5 FAST underwater dolphin kicks with everybody before they get in!


Warmup:
8 x 50 @ :10 rest
odds- 25 ra2 la2 free drill, then 25- 2 kicks 1 pull breaststroke drill
evens- 25 swim choice, 25 kick on back build to FAST

Review:
Breaststroke kick- on deck if necessary
8 x 75 as follows:
1&2- 25 swim free (flip turn), 25 swim back, 25 swim breaststroke
3&4- kick, desc 1 to 2 as follows: free, breast, fly by 25's

With fins:
Fly drilling
Review "lift & drop" drill, then get into "lift & drop" with arm strokes, then 3 kicks 1 pull fly drill, then try regular fly swim if there is time


Remind everybody to be practicing their breaststroke kick in front of the big mirror at home, and to be doing a great job on their homework each night. Mini-Meet is now scheduled for TUESDAY, DECEMBER 18, at 6:00 p.m. Have a great day!

Tuesday, November 13, 2012

SMAC- Gold

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


2 sets of:
4 x 50 @ 1:05- drill/swim by 25's NO FREE in 2nd set
6 x 25 @ :40- odds swim 1/2 FAST 1/2 drill, same stroke as 50's above; evens kick FAST
No rest between sets, check HR after 2nd set.


3 sets of:
2 x 200 swim free neg split br 3 @ 3:20 (different in 2nd & 3rd set)
4 x 100 @ 1:45- 75 swim free br 3, 25 kick on back (50/50 in 2nd set; 25/75 in 3rd set)
4 x 25 kick w/boards FAST @ :10 rest (2 x 50 kick @ :10 rest in 2nd set; 1 x 100 kick FAST in 3rd set)
1:00 rest between sets, check HR after each set.


Finish up with...
1 x 600 kick on back, 3rd 25 of each 100 is FAST- focus on 5 FAST udk off each wall throughout.
100 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 Morning, November 12, 2012

SMAC- Gold

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

All @ :20 rest
1 x 400- 100 kick on back negative split, 100 IM drill
1 x 300- 50 swim in MRS, 50 swim in 4th best stroke (NO FREE on either), desc the 100's 1-3 to what you can
1 x 200 kick - 100 on back, 100 with boards- neg split both 100's
1:00 rest, check HR

24 x 50 kick @ 1:10- 1 easy, 1 FAST, as follows:
1-4 free kick with boards
5-8, on back, choice
9-12- breaststroke kick with boards
2x through
1:00 rest after #24, check HR

With fins:
Butterfly drilling, with Silver

200 easy drill/kick by 25's before you get out. Enjoy the rest of the day off, do an excellent job on your HW and get excited for the meet this weekend. Have a great day!

Sunday, November 11, 2012
Be sure to thank a veteran today!

SMAC- Gold

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

3 sets of:
4 x 50 drill/swim by 25's in main race stroke @ 1:05 (drill/kick by 25's in 2nd set)
3* x 100 swim/kick by 50's in same stroke as 50's above, @ 2:00, desc 1-3 to what you can
*go 5 x 100 swim freestyle in 3rd set- I'll give each lane their interval.
1:00 rest after 3rd set, check HR


Break into main race stroke for specialty set-

Long freestyle, 3 sets of:
2 x 450 swim freestyle br 3 @ 7:00, desc 1-2 to what you can
3 x 100 swim free @ 2:00 (1st set, all 3 x 100 at 85%; 2nd set @ 90%, and 3rd set all 3 x 100 @ 100%)
No rest between sets.

Long backstroke:
9 x 250 swim backstroke: 1-3 desc @ 5:00; 4-6 swim @ 3:45; 7-9 desc 1-3 @ 5:30

Breaststrokers-
2 sets of:
2 x 75 @ 1:30- #1 is free/breast/free by 25's, #2 is breast/free/breast by 25's
1 x 50 swim FAST breaststroke from a dive @ 1:00
After 2nd set...
1 x 200 swim STRONG negative split free br 3 @ 3:30
Repeat set 2 times (3 times total), then after 3rd set...
1 x 100 easy drill
1:00 rest
1 x 200 swim FAST breaststroke from a dive
1 x 400 swim backstroke- focus on 5 FAST underwater dolphin kicks off every wall!

Short freestyle-
2 sets of:
6 x 25 @ :45- odds are 1/2 swim FAST 1/2 drill; evens are swim build to FAST finish
2 x 50 swim free br3 @ 1:15 desc 1-2 to FAST
1 x 50 choice free drill @ 1:15
No additional rest between sets; after 2nd set...
1 x 100 swim free br 3 FAST from a dive @ 2:00
Repeat set 3 more times (4 times total), then...
1 x 200 easy drill before you get out.

Change quickly for drylands. Remember, workout tomorrow morning is at 8 a.m. Have a great day!

Friday, November 9, 2012

SMAC- Gold

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

12 x 25 @ :45-
3- 6 kicks 1 stroke backstroke drill
3- 2 kicks 1 pull breaststroke drill
18 x 50 as follows:
3- swim negative split free br 3 @ :55
3- swim breast/back by 25's @ 1:05
3 x 150 swim neg split free br 3 @ 2:45, desc 2nd 75 1-3 to something juicy!
1:00 rest, check HR

6 sets of:
3 x 50 swim breast/back by 25's @ 1:30 desc 1-3 to FAST
1 x 75 swim IM FAST from a dive @ 1:30
No rest between sets, but check HR after each 75 IM


200 easy drill/kick by 50's before you get out. Do an excellent job with your HW this weekend, don't wait until Sunday to get started on it. Sunday at 4 p.m., then Monday Morning at 8 a.m. Have a great day!

Thursday, November 8, 2012

SMAC- Gold

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 drill/swim by 25's @ 3:00
1 x 100 kick neg split on back @ 2:00
1 x 50 @ 1:00 swim (same stroke as 150 above), get time & desc 1-3 to all out
No rest between sets, check HR after 3rd set

4 sets of:
3 x 50 swim free/NO FREE by 25's @ :50 (lane 3 @ :55)
1 x 75 swim IM (by 25's, NO FREE) @ 1:40- desc 1-2 & 3-4
No rest between sets. After 4th set, continue right into...

3 sets of:
1 x 100 kick neg split on back @ 2:00
1 x 75 kick FAST with boards @ 1:45
1 x 75 kick IM with boards @ 1:45
1 x 100 kick FAST on back @ 2:00

1 x 100 kick neg split with boards @ 2:00
1 x 75 kick FAST on back @ 1:45
1 x 75 kick IM on back @ 1:45
1 x 100 kick FAST IM with boards @ 2:00
No rest between sets; check HR after 100 FAST at the end of each set.

Easy 100 drill before you get out. Do an excellent job with your HW tonight, be sure to remind your parents about the morning workout on Monday (Veterans Day). Have a great day!

Thursday, November 8, 2012

SMAC- Bronze with Maureen & Hannah

Review streamlined pushoffs & 5 FAST underwater dolphin kicks with everybody before they get in!

Warmup:
6 x 50 @ :15 rest, 25 ra2 la2 freestyle drill, 25 2 kicks 1 pull breaststroke drill

Review:
6 kicks 1 stroke backstroke drill
Breaststroke kick with boards (on deck if necessary) or on back

With fins:
BUTTERFLY DRILLING:
* Start with basic dolphin kicking- on back, side and with boards
* "Lift & drop" drill- dolphin kick on belly with arms out front blowing air out of nose; when need to breathe, "lift & drop" their chin in one motion to breathe in- arms stay out front.
* Add arm stroke to "lift & drop" drill if possible
* If you have time, try 3 kicks 1 pull fly drill.

Remind everybody to be working on their breaststroke kick in front of the big mirror at home, and to bring in their report cards so we can see how they're doing in school. Have a great day!

Wednesday, November 7, 2012

SMAC- Gold

400 swim freestyle
400 reverse Im- each 100 is double arm backstroke drill, then drill/swim/drill by 25's
1:00 rest

8 x 100 @ 2:00 as follows:
odds- 50 choice drill in M-R-S (NO FREE), 50 kick on back neg split
evens- IM drill
6 x 75 @ 1:40
odds- kick, desc the 25's 1-3 to what you can
evens- swim IM, desc 1-3
1:00 rest, check HR

6 x 50 kick @ 1:00
1 x 250 swim backstroke
6 x 100 kick on back @ 2:15
4 x 25 kick with boards all out FAST @ :45
2 x 400 @ 6:30- desc 1-2 to something juicy
-200 swim neg split free br 3, 200 kick on back
15 x 50 kick as follows:
2 kick on back with STRONG negative split @ 1:05
1- kick FAST with boards @ :50
8 x 25 kick FAST @ :45- 2 each of fly/free/breast/free
1 x 800 as follows:
200 swim free,
200 swim IM
desc the 400's 1-2
1:00 rest, check HR, then 100 easy drill before you get out.

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

Tuesday, November 6, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
6 x 75 @ 1:40- 25 ra2 la2 free, then 50 drill/kick NO FREE
12 x 50 as follows:
1-3 swim/kick free by 25's @ 1:00
4-6 swim free desc 1-3 to what you can, @ 1:00
7-9 swim/kick free by 25's @ :55
10-12 swim free desc 1-3 to what you can @ 1:10
1:00 rest, check HR

In heats:
1650 time trials

Warmdown at least a 600 before you go. Do an excellent job with your HW tonight, enjoy the afternoon off & get excited for the rest of the week. Have a great day!

Monday, November 5, 2012

SMAC- Gold

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

3 sets of:
6 x 25 kick FAST on back
odds @ :45
evens @ :35
1 x 100 kick FAST with boards @ 2:30
6 x 25 kick FAST with boards- as above
1 x 75 kick FAST on back @ 2:00
6 x 25 kick FAST on back- as above
MYSTERY SET
1:00 rest after each set, check HR

At 7:00 p.m., get fins...

BUTTERFLY DRILLING - with Silver

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

Sunday, November 4, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is fly kick on side/drill/drill/swim, by 25's
6 x 75 @ 1:40 as follows:
odds- 25 fist free br 3, 50 drill choice NO FREE
evens- 50 swim free br 3/5 by 50's, last 25 is swim NO FREE (same stroke as odd 75's) build to FAST
1:00 rest, check HR


1 x 350 swim 200 NO FREE, 150 kick on back - @ 5:30
1 x 350  - as above, descending from #1 if you can - @ 5:30
1 x 300 swim free br 3, moderate to strong, get time- @ 5:00

1 x 350 swim 200 IM, 150 kick w/boards - @ 5:30
1 x 350 - as above, descending from #1 if you can - @ 5:30
1 x 300 swim STRONG free br 3 (no less than 85%), get time - @ 5:00

1 x 350 @ 5:30- 200 kick, 150 swim choice NO FREE (can be IM)
1 x 350 @ 5:30 - as above, descending from #1 if you can
1 x 300 swim all out FAST free br 3- should be FASTEST of the day, get time & check HR
1:00 rest

Finish up with...
24 x 50 kick as follows:
2- on back @ :55
:10 extra rest
1- kick all out FAST for time with boards @ 1:00
No extra rest after the 3rd 50 in each set.

If there is time, work on breaststroke pullouts.

Do an excellent job with your HW tonight, make sure you're ready for the week ahead in school. Change quickly for drylands. Have a great day!

Friday, November 2, 2012

SMAC- Gold

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

4 x 150 @ 3:00- 50 ra2 la2 free drill, 100 drill/kick by 25's in MRS, NO FREE
8 x 50 kick @ 1:00
odds- good negative split
evens- FAST
1:00 rest, check HR

MYSTERY SET
Mystery Set is...
2x through:
400 swim- odd 100's are FAST between the flags
even 100's are FAST inside the flags
300- 4 x 75 IM (NO FREE), desc 1-2 (85% on #2), then #3 is drill, then #4 is all out FAST from a dive
200- swim in MRS, 75 (desc the 25's 1-3 to STRONG), middle 50 is drill, then last 75 is FAST FAD
100 kick FAST for time (second set is with a board)
1:00 rest between sets, check HR after each set; be sure to get time for last 75 IM, 75 in MRS & 100's kick

Finish up with...
Work on starts (with Silver)


Do an excellent job with your HW this weekend, don't wait until Sunday to get started. Sunday Afternoon at 4 p.m., with DRYLANDS at 6 p.m.! Have a great day!

Thursday, November 1, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/fly pull with free kick, by 25's

8 x 50 @ 1:05 drill/kick by 25's, 2 free, 2 NO FREE

1 x 300 - 75 swim backstroke, 25 breast kick on back- focus on 5 FAST udk throughout
1:00 rest, check HR

LONG SWIM-
1 x 1200 as follows (3 continuous 400's)
300 IM-
1st 100 is (by 25's) fly/back/breast- get out and dive in for free
2nd 100 is back/breast/free- get out and dive in for fly
3rd 100 is breast/free/fly- get out and dive in for backstroke,
then...
100 kick FAST with boards
1:00 rest after 3rd 400, check HR

9 x 100 kick @ 3:00 as follows:
1&2- BROKEN, 4 x 25 kick FAST @ :10 rest, except 4th 25 is dolphin kick LUNGBUSTER from a dive
#3- straight 100 kick FAST for time
*note, if you use boards for the BROKEN 100's kick, then the 3rd 100 (straight 100 kick) is on your back, & vice versa

200 easy drill/swim dps by 25's before you get out. Do an excellent job with your HW tonight and be sure to give your parents the copy of your events for the GBSA meet. Have a great day!

Thursday, November 1, 2012

SMAC- Bronze with Maureen & Hannah


Review streamlined pushoffs & 5 FAST underwater dolphin kicks with everybody before they get in!

Warmup- 
8 x 50 drill @ :10 rest, catchup free drill on the way down, choice drill NO FREE on the way back
1:00 rest

Review breaststroke kick ("up, out, around, GLIDE"), on deck if necessary, then...
6 x 75 kick- 25 breaststroke kick (85% effort), 25 FAST free kick, 25 FAST breaststroke kick- don't forget the GLIDE at the end of each kick!
1:00 rest, then try...
6 x 50 swim backstroke/breaststroke by 25's- make sure they do the dolphin kick off the wall on backstroke, and the breaststroke pullout at the start of the 25 breaststroke
1:00 rest


Break into two groups and work on flip turns-
Start with somersaults at mid-pool for those who need it- blow the bubbles out through their NOSE!
Then, swimming free & flipping right onto back, pushing off backstroke
Then add the "corkscrew" off the wall- make sure they're breaking out past the flags.

Remind everybody to practice their breaststroke kick in front of the big mirror at home (50 kicks each leg, each night), and do a great job on their HW. Have a great day!

Wednesday, October 31, 2012

SMAC- Gold

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

3 sets of:
3 x 50 backstroke drill @ 1:05 (changes by round)
1 x 75 swim backstroke @ 1:30, start at 85% effort & desc to all out FAST in round 3
3 x 50 kick FAST @ 1:10 (3 x 75 @ 1:40 kick FAST in 3rd set)
1 x 150 swim freestyle BIG negative split @ 2:45
No rest between sets, check HR after 3rd set.

4 sets of:
4 x 25 kick FAST with boards @ :45
1 x 100 kick strong negative split on back @ 2:15
1 x 50 kick all out FAST for time with boards @ 1:00
1 x 50 kick all out FAST for time with boards @ 1:00
1 x 150 @ 3:00 swim IM (2 x 75 swim IM {NO FREE}, desc the 75's 1-2 to something juicy!)
No additional rest between sets, check HR after each 150 IM.

With snorkels, finish up with...
1 x 600 pull free, desc the 3 x 200 1-3 to what you can
Check HR

Do an excellent job with your HW tonight, be careful if you go out trick or treating, and don't eat all that candy in one sitting. Have a great day!



Sunday, October 28, 2012

SMAC- Gold
Let's get this in before Hurricane Sandy blows us all away!

400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
8 x 50's drill/kick by 25's @ 1:05- 2 free, 2 NO FREE
3 x 150 swim free br 3/5/3 by 50's @ 3:15, desc 1-3 to something juicy! Figure out your time for a 100 & 200 free...then...

3 sets of:
3 x 100 swim free on 1:45, or @ 2:00- STRONG negative split
1 x 125 swim free on the SAME INTERVAL as your 100's!
3 x 100- as above
1 x 125 swim free- as above
2 x 75 swim IM order by 25's (NO FREE) @ SAME INTERVAL as the 100's above, desc 1-2 to something juicy!
After 3rd set...
6 x 150 kick descend 1-3/4-6 @ 3:30- #3&6 should be all out SMOKING FAST!

Easy 200 drill before you get out. Be sure to do all your homework tonight before we lose power & enjoy the day off tomorrow (and maybe Tuesday). Don't drive your parents crazy while you're all cooped up in the house. Have a great day!

Friday, October 26, 2012

SMAC- Gold

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

2 x 100 @ 1:50- 50 catchup free, 50 6 kicks 1 stroke back drill
4 x 75 @ 1:25- 25 swim free, 50 drill/swim main race stroke NO FREE
6 x 50 swim free/MRS @ :55
3 x 100 swim IM desc 1-3 to what you can @ 2:00
1:00 rest, check HR


3 sets of:
2 x 50 kick FAST on back @ 1:15
1 x 50 swim FAST from a dive @ 1:00
3 x 50 swim desc 1-3 to something juicy @ 1:10
1 x 50 kick FAST with boards @ 1:15
2 x 150 swim free desc 1-2 to what you can @ 2:45 (2nd round these are backstroke)
Check HR after 2nd 150, but no extra rest between sets.

Until 7:30, finish up with...
100 swim choice (2nd 50 NO FREE), 50 drill choice- repeat this until 7:30 p.m.
Check HR


Do an excellent job with your HW tonight, don't wait until Sunday to get it started. Remind your parents to look for the November calendar in their email. Sunday at 4 p.m., then drylands. Have a great day!

Thursday, October 25, 2012

SMAC- Gold

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

8 x 25-
odds- push off & float to surface, then kick ONLY for :05, then add arms (freestyle drill) to far end @ 1:00
evens- kick on back FAST @ :40
8 x 50 @ 1:05
odds- swim freestyle/kick on back FAST
evens- swim chocie/2 kicks 1 pull breaststroke drill
8 x 75 @ 1:30
25 swim choice, 25 swim breaststroke, 25 kick choice on abck- 5 FAST udk throughout
1:00 rest
9 x 100 in 3 sets of 3:
1- swim free br 3/5 by 50's with STRONG negative split @ 1:30
2- 50 swim free br 3, 50 swim breaststroke @ 1:50
3- 50 swim FAST breaststroke from a dive, 50 drill breaststroke
1 x 300- 50 choice kick negative split (5 FAST udk), 50 choice drill
Check HR


Do an excellent job with your HW tonight, be sure to tell your parents to look for the November calendar in their email by tomorrow. Have a great day!

Wednesday, October 24, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is 6 kicks 1 stroke back drill, then drill/drill/kick by 25's
1:00 rest

4 x 50 @ 1:10- 25 fly kick on side, 25 fist free drill br 3
8 x 25 @ :50- fly pull with free kick
6 x 75 as follows:
odds- 50 swim free br 3, 25 kick on back build to FAST, @ 1:30
evens- 25 swim fly, 50 swim freestyle br 3/5 by 25, build kick to FAST on 2nd 25- @ 1:20
8 x 50 swim free/back by 25's @ :55
1:00 rest, check HR


LONG SWIM-
1 x 1500 as follows:
200 swim free with snorkel
100 kick FAST with boards
200 swim IM- neg split each 50 & desc the 200's IM 1-3 to what you can- 3rd IM should be juicy!
Check HR after 3rd time through

100 easy drill before you get out. Do an excellent job with your HW tonight, remind your parents I need to know about the GBSA meet by noon tomorrow (they should answer my email). Have a great day!

Tuesday, October 23, 2012

SMAC- Gold
Quick talk about the meet.

"Meet was good, but skills, skills, SKILLS!"

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

12 x 50 @ 1:05- kick on back with 5 FAST udk, then 2 kicks 1 pull breaststroke- head down at end of stroke, squeeze feet together at the end of each kick
8 x 75 @ 1:30
25- ra2 la2 free, 25 choice breaststroke drill, 25 kick build to FAST (5 FAST udk off each wall)
1:00 rest, check HR

4 sets of:
4 x 50 swim back/breast by 25's @ 1:05 (2nd set @ 1:00, 4th set @ :55)
1 x 100 @ 1:30- swim STRONG negative split free br 3/5 by 50's
No rest between sets, check HR after 4th set.


100 easy drill before you get out. Do an excellent job on your HW tonight, be sure your parents know to reply to the GBSA meet announcement email by Thursday at noon. Have a great day!

Tuesday, October 23, 2012

SMAC- Bronze with Maureen & Hannah

Remind everybody about streamlined pushoffs & 5 FAST underwater dolphin kicks off each wall!


Warmup with 6 x 50:
25 fist freestyle drill (br 3), 25 breast kick on back (:10 rest between each 50)

With kickboards:
10 x 25 kick FAST @ 1:00- odds are freestyle kick, evens are breaststroke kick

With fins:
"super swimmer" drill- dolphin kick on belly with arms out in front; just lift & drop chin to get a breath (arms stay out in front, they don't move)

Finish up with...
Work on flip turns (start with free to back, make sure they're blowing the air SLOWLY out through their nose.

Do an excellent job with your HW tonight, practice your breaststroke kick in front of the big mirror at home, and get excited about learning butterfly. Have a great day!

Friday, October 19, 2012

SMAC- Gold

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

8 x 75 as follows:
2- catchup free drill/breast kick on back, choice drill NO FREE @ 1:40
2- swim 25 free br 3, 50 NO FREE @ 1:25 (50 NO FREE same stroke as last 25 drill above)
3 x 200 @ :20 rest-
100- swim/kick free by 50's
100 swim/kick NO FREE by 50's
1:00 rest, check HR

FROM MID-POOL: work on turns (2 back, 2 open)
1:00 rest, then finish up with...

With fins,
24 x 25 @ :45
1- 1/2 swim FAST 1/2 drill
2-m swim build to FAST
3- all drill
4- all swim FAST
Change strokes after each set of 4

100 easy choice drill before you get out.

Enjoy your day off today, get a head start on your HW so you're not rushing to do it after the meet. See everybody tomorrow at St. Mary's (REMEMBER: NO WORKOUT FOR ANY GROUP ON MONDAY). Have a great day!

Thursday, October 18, 2012

SMAC- Gold

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

3 sets of:
2 x 75 @ 1:30- drill/swim/drill by 25's
2 x 50 swim/kick by 25's @ 1:00 (@ :55 in 2nd set, @ :50 in 3rd set)
No rest between sets; NO FREE in 2nd or 3rd set; check HR after 3rd set.

6 sets of:
1 x 250 swim free br 3@ 3:40 (back in even sets @ 4:00)
6 x 25 @ :45-
odds kick build to FAST
evens- swim 15 yards FAST from a dive, then 10 yards drill
No rest between sets, check HR after 4th set.

Finish up with (until 7:30 p.m.):
25's @ :50
odds- swim choice, all FAST
evens- kick choice, 5 FAST underwater dolphin kicks, then moderate kick to the end


100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the meet this weekend. REMEMBER, workout tomorrow morning is from 8-9 a.m. Have a great day!

Thursday, October 18, 2012

SMAC- Bronze with Maureen & Hannah


Remind everybody about streamlined pushoffs & 5 FAST underwater dolphin kicks before they get in!


Warmup- 

6 x 50 fist free drill with "fingers over thumbs" & breathe every 3 strokes/breaststroke kick on back, by 25's

Work on breaststroke kick with boards- "up, out, around, GLIDE" (demonstrate on deck if you have to)
After some breaststroke kicking...
 8 x 75- 25 swim free br 3, 25 swim backstroke, 25 swim breaststroke- see if they can do the flip turns free to back.

Before they go...some type of kicking races with the kickboards.


Remind everybody to be practicing their breaststroke kick in front of the big mirror at home, and to bring in their report cards so we can see how they're doing in school. Have a great day!

Wednesday, October 17, 2012

SMAC- Gold


400 swim freestyle
400 reverse IM- each 100 is 6 kicks 1 pull back, drill, drill, choice kick on back
1:00 rest


With fins: BIG breaststroke drilling (with Silver)
Then...
9 x 50 @ 1:10- 2 are 2k1p breaststroke drill, then #3 is swim (desc the 50 swim 1-3 to what you can, should be juicy FAST!)
6 x 100 swim/kick by 50's, desc 1-3/4-6 @ 2:15
1:00 rest

LONG SWIM:
1 x 1500 as follows (1 x 500- 3 times through):
75 swim free/25 swim breast/50 kick FAST on back
75 swim free/50 swim breast/25 kick FAST on back
75 swim free/75 swim breaststroke/50 kick FAST with boards
Check HR after 3rd time through


Finish up with...
9 x 50 swim backstroke @ 1:10- desc 1-3's to FAST
100 easy drill before you get out.


 Do an excellent job with your HW tonight, get excited for the meet this weekend. REMEMBER: workout on Friday Morning is at 8 a.m. Have a great day!

Tuesday, October 16, 2012

SMAC- Bronze with Maureen & Hannah

Review streamlined pushoffs & five FAST underwater dolphin kicks off each wall before they get in!


Warmup- 6 x 50 drill down/kick back, odds free/evens backstroke


Review:
- ra2 la2 free drill (head down, strong kick, breathe on 1st stroke to each side)
- double arm backstroke drill (head flat, strong kick, thumbs out pinkies in)
- breaststroke kick ("up, out, around- GLIDE")

• work on the breaststroke kick on deck if necessary; then try it on their backs in the water, concentrating on dropping their feet down & keeping their knees just under the surface of the water

New skills:
- work on freestyle flip turns (maybe even backstroke flip turns)

Try to finish with some sort of racing, either kicking or breaststroke skulling on boards, whatever works.


Remind everybody to bring in their progress reports so we can see how they're doing in school, and to practice their breaststroke kick in front of the big mirror at home. Thanks for all your help, have a great day!

Tuesday, October 16, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 IM is 25 kick, 25 drill, 50 2 kicks 1 pull breaststroke drill
1:00 rest

9 x 50 @ 1:10 as follows:
1&2- 2 dolphin kicks 1 breast pull
#3- swim breaststroke, desc 1-3 to what you can
1 x 450 as follows:
3 continuous 150's: 50 swim backstroke, 50 swim breaststroke, 50 swim free br 3
Descend the 150's 1-3 to what you can, 3rd 150 should be JUICY
Check HR immediately & OML
1:00 rest, then...

5 sets of:
2 x 100 @ 2:45 kick- 75 kick FAST on back, :10 rest (get out), 25 FAST dolphin kick LUNGBUSTER from a dive
1 x 100@ 3:00 BROKEN kick FAST with boards (4 x 25's @ :45, or 50/25/25, all @ :10 rest)
Check HR after every 3rd 100, but no extra rest between sets.

Finish up with...
16 x 50 pull free with snorkels & buoys @ :55
100 easy choice drill before you get out.

Be sure to give the December meet entries to your parents (put it on the fridge until the meet). Do an excellent job on your HW tonight, get excited for the LONG SWIM tomorrow. Have a great day!

Monday, October 15, 2012

SMAC- Gold


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


4 x 75 @ 1:30- 25 catchup free drill, 25 6ks back drill, 25 breast kick on back
12 x 50 kick, 1-4 @ 1:05 (neg split); 5-8 @ 1:20 (desc 1-3/hold for 4); 9-12 @ :55
3 x 150 kick @ 3:20 desc 1-3 to what you can
1:00 rest, check HR


18 x 100 @ 1:40 as follows:
odds- swim strong negative split free br 3/5 by 25's
evens- swim free/4th best stroke by 50's (#2), back/breast by 50's (#4) or IM (#6)
1:00 rest


Modified "over/unders"
15 yards swim FAST from a dive
10 yards underwater dolphin kick FAST
200 easy drill/swim by 25's before you get out.


Make sure you do an excellent job with your HW tonight. REMEMBER: Friday workout is in the morning, then the meet this weekend. NO WORKOUT FOR ANYBODY ON SUNDAY OR MONDAY OF NEXT WEEK. Have a great day!

Sunday, October 14, 2012

SMAC- Gold

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

Butterfly drilling with fins

3 sets of:
2 x 50 swim/kick by 25's butterfly @ 1:05
2 x 75 swim 25 fly, 50 free br 3/5 by 25's @ 1:15
2 x 100 swim 25 fly, 50 free br 3, 25 fly @ 1:45
1 x 300 swim free/back/free by 100's, desc 1-3 from round to round
1:00 rest between sets, check HR after each 300

Finish up with...
Head to head kicking races with BB's!
Followed by...
3 x 200 kick descend 1-3 to something all out JUICY FAST on #3.

100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead in school. REMEMBER: Friday workout will be in the morning. Have a great day!

Friday, October 12, 2012

SMAC- Gold

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

8 x 50 as follows:
odds- drill/swim by 25's @ 1:00
evens- swim/kick by 25's @ 1:00
2- free
2 NO FREE
1 x 200 swim/kick by 25's - desc the 50's 1-2 & 3-4 to what you can.
1:00 rest, check HR

3 sets of:
1 x 300 @ 5:30- 100 swim free br 3/5 by 50's, 100 swim Im, 100 swim IM (faster than 1st IM)
1 x 300 swim- as above, only faster than 1st 300
3 x 100 swim @ :10 rest
#1- swim free br 3/5 by 50's
#2- swim IM
#3- swim IM
Check HR, then add times from all 3 x 100 together for 300 total, should be way faster than 2nd 300
No rest between sets.

Until 7:30 p.m.-
25's from a dive swim butterfly
odds are build to FAST
evens are all FAST
breathe every stroke on every 25.

100 easy drill before you get out. Do an excellent job on your HW tonight, don't wait until Sunday to start it all. Sunday at 4 p.m., NO DRYLANDS. Have a great day!

Thursday, October 11, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/6 kicks 1 stroke backstroke drill, by 25's
1:00 rest

8 x 50 @ as follows:
odds- drill/swim by 25's @ 1:10
evens- swim/kick by 25's @ 1:00
Go 2 x 50's free, 2 x 50's NO FREE, then continue right into...
1 x 600 (4 x 150 continuously) as follows-
50 kick neg split on back- good udk off each wall
50 drill/swim by 25's 4th best stroke NO FREE
50 drill/swim by 25's choice
1:00 rest, check HR

4 sets of:
1 x 100 swim neg split free br 3 @ 1:30 (or @ 1:50 for Lane 3), add 1 x 100 in each round
4 x 25 @ :45- odds are 1/2 swim FAST 1/2 drill, evens are swim build to FAST
4 x 50 kick FAST @ 1:00- odd sets on back, even sets with board
No rest between sets, check HR after 4th set.
1:00 rest after 4th set, then...
1 x 200 drill/swim choice by 25's
1 x 100 kick all FAST for time

4300 scy. Do an excellent job with your HW tonight, make sure you put your entries for CBAC on the fridge. Remind your parents to email me if you want to swim in the December meet in PA. Have a great day!

Thursday, October 11, 2012

SMAC- Bronze with Hannah

Warmup- remind them about streamlined pushoffs & underwater dolphin kicks before they get in!

6 x 25 ra2 la2 freestyle drill @ :10 rest
With kickboards:
Work on breaststroke kick (on deck first, then in the pool with boards).

On Deck- review breaststroke pull ("outside the shoulders, then sweep elbows in front of your belly")
8 x 25 2 kicks 1 pull breaststroke drill

Finish up with kickboard races.

Remind everybody to bring in their interim progress reports, and do a great job with their homework. Have a great day!

Wednesday, October 10, 2012

SMAC- Gold

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


6 x 75 @ 1:40-
25 fly pull free kick
25 ra2 la2 free drill
25 breast kick on back
15 x 50 @ 1:05 kick as follows:
1- kick BIG neg split on back
1- kick BIG neg split free with boards
1- kick BIG neg split breast with boards
1:00 rest, check HR


LONG SWIM- 
1 x 2000 as follows
200 kick on back negative split- 5 FAST udk off each wall
200 swim negative split free br 3- same 5 FAST udk off each wall
:10 rest
100 kick FAST with boards
Go right back into 200 kick after the 100 kick with boards
4 times through = 2000
1:00 rest, check HR


With fins, finish up with...
8 x 75 breast pull with 2 dolphin kick @ 1:40- good acceleration with hands back to the front
100 easy drill before you get out.


Do an excellent job with your HW tonight. Make sure you put your CBAC entries on the fridge so you have it for the meet. Have a great day!

Tuesday, October 9, 2012

SMAC- Gold

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

8 x 100 @ 1:45 as follows:
odds- 50 ra2 la2 free drill, 50 kick BIG neg split, good UDK!
evens- 50 swim neg split free br 3/5 by 25's, 50 back drill- 1/2 ra 1/2 la
1:00 rest, check HR

3 sets of:
1 x 150 swim STRONG neg split free br 3 @ 2:30
3 x 50 swim/kick by 25's NO FREE OR BACK @ :55 (Lane 3 @ 1:00)
1 x 250 swim STRONG neg split backstroke @ 4:30- good UDK throughout!
4 x 50 kick all out FAST @ 1:20 (2nd set can be with boards)
No rest between sets, check HR after last 50 kick in each set.

Finish up with...
2 x 300 @ :20 rest- each 300 is:
100 swim/kick by 50's NO FREE
100 swim IM
100 swim/kick by 50's NO FREE
Descend the 2 x 300 to what you can
Check HR after #2
100 easy drill before you get out.

Do an excellent job with your HW tonight, be sure to put your CBAC entries on the fridge so you can bring it with you to the meet. Have a great day!

Monday, October 8, 2012

SMAC- Gold

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

3 sets of:
3 x 50 kick on back @ 1:05 (@ 1:00 in 2nd set, @ :55 in 3rd set)- good udk throughout!
2 x 25 kick FAST with boards @ :45 (4 x 25 in 2nd set, 6 x 25 in 3rd set)
No rest between sets, check HR after 3rd set.
1:00 rest after 3rd set, then...
3 x 150 kick desc 1-3 @ 3:15 as follows:
1&3 on back choice kick (but same kick for both), #2 is breast kick with boards
1:00 rest, check HR again

9 x 100 as follows:
1-3 swim/kick by 50's (kick with boards) @ 1:45
4-6 swim free br 3/5 by 50's desc 1-3 to what you can (3rd 100 should be juicy!)
7-9 swim/kick by 50's (kick with boards) @ 1:45
1:00 rest, check HR

Finish up with 15 x 50-
1&2- drill/swim breaststroke by 25's @ 1:05
#3- swim/kick breaststroke by 25's @ :55
100 easy drill choice after #15


Do an excellent job with your HW tonight- be sure you're ready for the week ahead in school. BRING IN YOUR INTERIM REPORT CARDS SO I CAN SEE HOW YOU'RE DOING IN SCHOOL. Have a great day!

Thursday, October 4, 2012

SMAC- Gold


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


With fins...
Butterfly drilling


8 x 75 @ 1:30- good udk throughout
2- swim free br 3/5/3 by 25's
2- swim fly/free/choice by 25's
Check HR after #8


Finish up with...
Starts & breakouts


Do an excellent job with your HW tonight, be sure to bring some with you to the meet this weekend. Remember- SUNDAY OFF, Monday 9:30-11 a.m. then breakfast. Get excited for the meet, have a great day!

Wednesday, October 3, 2012

SMAC- Gold

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

2 sets of:
4 x 75 @ 1:45- 25 fly pull with free kick, 50 fist free drill br 3
4 x 50 @ 1:00- swim fly br every other stroke/free br 3 by 25's (swim fly/choice in 2nd set)
No rest between sets, check HR after 2nd set immediately & OML.


LONG SWIM- 

1 x 1800 as follows:
300 swim negative split free br 3- negative split gets bigger each time through the set
200 swim IM- 2 x 100 IM's, 2nd 100 faster than the first
100 kick-
1st set- neg split on back
2nd set- BIGGER negative split with boards
3rd set- :10 rest after 200 IM, then 100 kick choice (w/board or on back) all out FAST
Check HR immediately & OML


With snorkels, finish up with...
20 x 50 swim free br 3  @ :55 (OR 15 @ 1:05)- watch hands, good head position throughout
1:00 rest, check HR again


100 easy drill before you get out. Do an outstanding job with your HW tonight & get excited for the meet this weekend. Remember, if you're swimming on Friday at the meet, you'll finish tomorrow night at 7:00 p.m. Have a great day!

Tuesday, October 2, 2012

SMAC- Bronze
Welcome Hannah!


Review streamlined pushoffs, underwater dolphin kick & breaststroke kick before they get in.

150 easy drill/swim freestyle by 25's
Review ra2 la2 free drill- breathe on first stroke to each side, roll head to side to breathe in
4 x 50 swim free br 3/kick on back- flip turns if they can???

Talk about breaststroke kick
Breaststroke kicking with boards- kick is "up, out, around"  with their feet
"Up (to breathe)/kick/glide! Up/kick/glide!"
Try some 25's breast kick on back, concentrate on dropping feet down to start kick, leave knees underwater.


Some kicking races before they go, freestyle & breaststroke with boards.


Remind everybody to do an excellent job with their HW tonight, and to practice their breaststroke kick in front of the big mirror at home. Have a great day!

Tuesday, October 2, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/double arm back drill, b y 25's
1:00 rest

3 x 100 @ 2:00- 25 blow it out the back fly drill, 25 kick build to FAST
12 x 50 kick @ 1:05 as follows (good udk throughout!):
2- STRONG neg split
1- all out FAST for time- keep track of times on the FAST 50's
1:00 rest after #12, check HR

With fins:
3 x 200 kick desc 1-3 to all out smoking FAST @ 4:00- can #3 be FASTER than 4 x 50's add-up above?
1:00 rest, check HR & take fins off

6 x 250 as follows:
odds- reverse 200 IM swim, then 50 kick FAST breaststroke with boards
evens- straight 200 IM swim, then 50 kick FAST fly with boards
:15 rest after each 250- DON'T GO EARLY!
Check HR after #6

200 easy drill/kick by 25's = 4000 scy.

Do an excellent job with your HW tonight. Remind your parents there won't be workout on Friday or Sunday, I'll be at the meet. Have a great day!

Monday, October 1, 2012

SMAC- Gold

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

With fins-
Breaststroke drilling (with both free & dolphin kick)- with Silver
1:00 rest, take off fins

4 sets of:
2 x 50 drill/swim breaststroke by 25's @ 1:15
2 x 100 swim free/breaststroke by 50's @ 2:00, desc 1-2 to what you can
No rest between sets, check HR after 2nd 100 in each set.

24 x 50 kick @ 1:05
2- negative split
1- all FAST
3rd, 5th & 8th set of 3 are with a board
Check HR immediately after #24 & OML, then...
1 x 100 easy choice drill

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

Sunday, September 30, 2012

SMAC- Gold

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

18 x 75 as follows:
1-3, kick on back (2nd round with boards)- I'll give everybody their intervals
4-6, 50 swim IM order by 25's, 25 kick on back choice
3 times through, check HR after #18 immediately & OML

9 x 100 swim free br 3 desc 1-3's @ 1:45 (4-6 swim/kick desc, NO FREE, @ 2:00)- be sure to get fastest times from each set of 3 x 100's
1:00 rest, check HR

MYSTERY SET

Easy 200 drill/kick by 25's before you get out. Do an excellent job with your HW tonight - make sure you're ready for the week ahead at school. Have a great day!

Friday Morning, September 28, 2012

SMAC- Gold
Fair Day!

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

6 sets of:
6 x 25 @ :50-
odds- kick 1/2 FAST 1/2 drill
evens- choice drill NO FREE
1 x 150 kick on back with STRONG negative split @ 3:30
1 x 150 swim STRONG negative split @ 3:00 (odd sets free, even sets IM- 2 x 75 IM)
No rest between sets, check HR after 3rd & 6th sets.

Finish up with...
1 x 400 kick on back, neg split each 100; 3rd 25 is always breast kick
100 easy before you get out.

Enjoy your weekend, be sure to wear sunscreen if you're out at the Fair. Sunday at 4 p.m., then drylands at 6 p.m. Have a great day!

Thursday, September 27, 2012

SMAC- Gold

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

3 sets of:
2 x 50 drill/kick by 25's @ 1:05 (drill is ra2 la2 free)
1 x 100 swim/kick by 50's @ 2:00- neg split each 50
No rest between sets;
No freestyle in 3rd set;
Check HR after 3rd set

6 sets of:
4 x 50 drill/swim by 25's backstroke @ 1:10
1 x 75 @ 1:40- swim FAST backstroke- good udk throughout
No extra rest between sets; check HR after last set, then go 1 x 100 drill

Finish up with...
25 from a dive- 2 breast, 2 fly - odds are build to FAST, evens are 1/2 FAST 1.2 drill

Do an excellent job with your HW tonight, be sure to remind your parents about workout tomorrow MORNING. Have a great day!

Wednesday, September 26, 2012

SMAC- Gold

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

9 x 150 as follows:
1-3 75 kick, 50 fist free drill br 3, 25 fly kick on side
4-6- 2 kicks 1 pull breaststroke drill, 25 breast kick on back
7-9, 50 swim breast neg split, 50 catchup free drill, 50 swim neg split breast, FASTER
1:00 rest, check HR

3 sets of:
6 x 25 kick with boards @ :50 (2nd set @ :40; 3rd set @ :30)
3 x 100 kick- I'll give each lane their intervals, each set the interval gets FASTER
No rest between sets, check HR after last 100 in each set.

Finish up with...
50's swim breast/free br 3 by 25's- I'll give each lane their intervals
100 easy drill before you get out.

Do an excellent job on your HW tonight. Remind your parents that workout on Friday is at 8:00 a.m. Have a great day!

Tuesday, September 25, 2012

SMAC- Gold

400 swim free
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
8 x 50 @ 1:10
2- drill/kick free
2- drill/kick NO FREE
LONG SWIM (to keep you moving while I'm not there):
1 x 1600-
4 x 400 (continuous) as follows:
200 swim neg split (free 1st & 3rd 400, IM in 2nd & 4th 400)
200 kick on back choice BIG neg split- 5 FAST udk off each wall
1:00 rest after finishing the 1600. Wait for everyone in your lane to finish, then as alifeguard lane start the following:
12 x 75 @ :15 rest in 4 sets of 3:
1- kick free on back, 5 FAST udk
2- kick IM on back, same 5 FAST udk
3- swim IM order by 25's, desc this 75 1-4 to what you can, #'s 3&4 should be juicy!
100 easy drill, check HR
Do a greatjob job, see everybody at the pool. Thanks for being good for Maureen!