Tuesday, January 31, 2012
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/swim, by 25's
1:00 rest
1 x 300 @ 5:00- 50 fist free br 3, 25 choice drill NO FREE
6 x 50 drill/kick by 25's NO FREE by 25's @ 1:00
1 x 300 @ 4:30- swim free/NO FREE by 25's, desc the 50's 1-3 & 4-6
8 x 25 @ :40-
odds- 1/2 swim FAST 1/2 drill
evens- swim dist per stroke
1:00 rest, check HR
4 sets of:
2 x 50 drill/swim dps by 25's in M-R-S @ 1:10
BROKEN 100: 50 swim/25 kick/25 swim, all @ :10 rest
1 x 200 drill/breast kick on back by 25's
1:00 rest
BROKEN 100: 25 swim/50 swim/25 kick, all @ :10 rest
1 x 300- drill/swim/kick by 25's
1:00 rest between sets.
Finish up with...
1 x 600 pull free br 3/5/3/7 by 50's
Do an excellent job with your HW tonight and be sure to bring in your report cards so I can see how you're doing in school. Remember, workout tomorrow is from 8-10 a.m. Have a great day!
Tuesday, January 31, 2012
Monday, January 30, 2012
SMAC- Bronze I with Maureen & Michael
Review streamlined pushoffs & underwater dolphin kick before they get in!
6 x 25 kick on back, working on the underwater dolphin kick as they push off underwater- think about blowing the air SLOWLY out through their nose while underwater; kick is small and FAST!
1:00 rest
Talk about backstroke, 6 kicks 1 stroke drill- head flat, shoulder by cheek, arms straight as they come out of the water
6 x 50 swim free/6 kicks 1 stroke backstroke drill- see who can do the freestyle flip turn
6 x 50 swim backstroke/kick FAST on back- remember the underwater dolphin kick off the wall!
Review breaststroke kick on deck with boards
8 x 25 breaststroke kick in the water with boards- "up, out, around...and GLIDE!"
Try the breaststroke kick on their back - just dropping feet down, then out & around - if they're having difficulty with the kick on a board
If there is time, finish up with...
KICKING RACES!
Everybody do an excellent job with their HW tonight & remember to practice the breaststroke kick in front of the big mirror at home. Also, remember to bring in your report cards so we can see how you're doing at school. Have a great day!
SMAC- Bronze I with Maureen & Michael
Review streamlined pushoffs & underwater dolphin kick before they get in!
6 x 25 kick on back, working on the underwater dolphin kick as they push off underwater- think about blowing the air SLOWLY out through their nose while underwater; kick is small and FAST!
1:00 rest
Talk about backstroke, 6 kicks 1 stroke drill- head flat, shoulder by cheek, arms straight as they come out of the water
6 x 50 swim free/6 kicks 1 stroke backstroke drill- see who can do the freestyle flip turn
6 x 50 swim backstroke/kick FAST on back- remember the underwater dolphin kick off the wall!
Review breaststroke kick on deck with boards
8 x 25 breaststroke kick in the water with boards- "up, out, around...and GLIDE!"
Try the breaststroke kick on their back - just dropping feet down, then out & around - if they're having difficulty with the kick on a board
If there is time, finish up with...
KICKING RACES!
Everybody do an excellent job with their HW tonight & remember to practice the breaststroke kick in front of the big mirror at home. Also, remember to bring in your report cards so we can see how you're doing at school. Have a great day!
Monday, January 30, 2012
Monday, January 30, 2012
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
1:00 rest
4 x 50 drill/swim free @ 1:00 by 25's
4 x 50 kick free on back/drill NO FREE by 25's @ :55
4 x 50 swim/kick NO FREE by 25's @ :50
1 x 300 swim free/NO FREE/kick choice by 25's, desc the 75's 1-2's
1:00 rest
With fins:
24 x 25 @ 1
:40-
odds- 1/2 swim FAST 1/2 drill
#2- swim build to FAST
#4- LUNGBUSTER!
1:00 rest
GOLD-
4 sets of:
4 x 50 swim IM order by 25's @ :50
2 x 125 swim free br 3 @ 1:40 (3rd set @ 1:35; 4th set @ 1:30)
3 x 75 swim IM (NO FREE) @ 1:20 desc 1-3 to what you can- #3 should be JUICY!
No rest between sets, check HR after last IM in each set.
PLATINUM-
3 sets of:
3 x 150 swim backstroke @ :20 rest, desc 1-3 to what you can
1 x 600 swim free w/snorkel, desc 1-3 to FAST
1:00 rest between sets, check HR after each 600
200 easy drill/kick by 50's before you get out. Remember to bring in your report cards so I can see how you're doing in school. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
1:00 rest
4 x 50 drill/swim free @ 1:00 by 25's
4 x 50 kick free on back/drill NO FREE by 25's @ :55
4 x 50 swim/kick NO FREE by 25's @ :50
1 x 300 swim free/NO FREE/kick choice by 25's, desc the 75's 1-2's
1:00 rest
With fins:
24 x 25 @ 1
:40-
odds- 1/2 swim FAST 1/2 drill
#2- swim build to FAST
#4- LUNGBUSTER!
1:00 rest
GOLD-
4 sets of:
4 x 50 swim IM order by 25's @ :50
2 x 125 swim free br 3 @ 1:40 (3rd set @ 1:35; 4th set @ 1:30)
3 x 75 swim IM (NO FREE) @ 1:20 desc 1-3 to what you can- #3 should be JUICY!
No rest between sets, check HR after last IM in each set.
PLATINUM-
3 sets of:
3 x 150 swim backstroke @ :20 rest, desc 1-3 to what you can
1 x 600 swim free w/snorkel, desc 1-3 to FAST
1:00 rest between sets, check HR after each 600
200 easy drill/kick by 50's before you get out. Remember to bring in your report cards so I can see how you're doing in school. Have a great day!
Sunday, January 29, 2012
Sunday, January 29, 2012
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/kick/swim by 25's
1:00 rest
1 x 250 @ 4:00- odd 50's are ra2 la2 free drill, even 50's are choice drill NO FREE
2 x 250 @ 4:00- odd 50's are drill IM order by 50; even 50's are kick on back neg split
6 x 100 kick as follows:
odds- negative split @ 1:50
evens- make the interval @ 1:35
8 x 50 @ :50 swim as follows:
odds- free br 3/5 by 50's, neg split
evens- swim IM order by 25's (NO FREE)
1:00 rest, check HR
Concentrate on the 5 FAST underwater dolphin kicks off each wall:
4 sets of-
6 x 25 kick @ :35
odds- 1/2 FAST 1/2 moderate
evens- build to FAST
2 x 50 kick FAST with boards (odd sets @ :55; even sets @ :50)
4 x 75- 50 swim, 25 kick (I'll give everybody intervals)
No rest between sets; check HR after each set
After 4th set...
6 x 150 kick @ 3:00 desc 1-3 (on back) & 4-6 (with boards) to something all out smoking FAST!
With fins, finish up with...
24 x 25 @ :40 in sets of 4-
odds- always 15m FAST, then drill to the end
#2- swim build to FAST
#4- LUNGBUSTER!
200 easy drill before you get out. Do an excellent job with your HW tonight & remember to bring in your report cards so I can see how you're doing in school. Drylands tomorrow morning. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/kick/swim by 25's
1:00 rest
1 x 250 @ 4:00- odd 50's are ra2 la2 free drill, even 50's are choice drill NO FREE
2 x 250 @ 4:00- odd 50's are drill IM order by 50; even 50's are kick on back neg split
6 x 100 kick as follows:
odds- negative split @ 1:50
evens- make the interval @ 1:35
8 x 50 @ :50 swim as follows:
odds- free br 3/5 by 50's, neg split
evens- swim IM order by 25's (NO FREE)
1:00 rest, check HR
Concentrate on the 5 FAST underwater dolphin kicks off each wall:
4 sets of-
6 x 25 kick @ :35
odds- 1/2 FAST 1/2 moderate
evens- build to FAST
2 x 50 kick FAST with boards (odd sets @ :55; even sets @ :50)
4 x 75- 50 swim, 25 kick (I'll give everybody intervals)
No rest between sets; check HR after each set
After 4th set...
6 x 150 kick @ 3:00 desc 1-3 (on back) & 4-6 (with boards) to something all out smoking FAST!
With fins, finish up with...
24 x 25 @ :40 in sets of 4-
odds- always 15m FAST, then drill to the end
#2- swim build to FAST
#4- LUNGBUSTER!
200 easy drill before you get out. Do an excellent job with your HW tonight & remember to bring in your report cards so I can see how you're doing in school. Drylands tomorrow morning. Have a great day!
Friday, January 27, 2012
SMAC-Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
1:00 rest
6 x 100 @ 1:45
odds- 50 drill/swim free, 50 drill/swim NO FREE
evens- 50 swim/kick free, 50 swim/kick NO FREE (same stroke as 2nd 50 on odd 100's)
8 x 50 @ :50
1- swim neg split free br 3
1- swim/kick free br 3
1- swim neg split NO FREE
1- swim/kick NO FREE
8 x 50 @ :45- as above
1:00 rest, check HR
3 sets of:
6 x 75 @ 1:30
odds- swim FAST, get time
evens- drill/swim dps/drill by 25's
1 x 150 swim STRONG neg split- same stroke as 75's (at least 85% effort)
6 x 75 @ 1:30- as above
1 x 150 swim all out FAST, same stroke as 1st 150, get time
2 x 50 drill @ 1:00, same stroke as the 75's.
NO REST BETWEEN SETS.
After 3rd set...
1 x 400 drill/kick by 50's before you get out
Do an excellent job on your HW this weekend, don't wait until Sunday Night to get started. Remember, bring in your report cards so I can see how you're doing in school. Have a great day!
SMAC-Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
1:00 rest
6 x 100 @ 1:45
odds- 50 drill/swim free, 50 drill/swim NO FREE
evens- 50 swim/kick free, 50 swim/kick NO FREE (same stroke as 2nd 50 on odd 100's)
8 x 50 @ :50
1- swim neg split free br 3
1- swim/kick free br 3
1- swim neg split NO FREE
1- swim/kick NO FREE
8 x 50 @ :45- as above
1:00 rest, check HR
3 sets of:
6 x 75 @ 1:30
odds- swim FAST, get time
evens- drill/swim dps/drill by 25's
1 x 150 swim STRONG neg split- same stroke as 75's (at least 85% effort)
6 x 75 @ 1:30- as above
1 x 150 swim all out FAST, same stroke as 1st 150, get time
2 x 50 drill @ 1:00, same stroke as the 75's.
NO REST BETWEEN SETS.
After 3rd set...
1 x 400 drill/kick by 50's before you get out
Do an excellent job on your HW this weekend, don't wait until Sunday Night to get started. Remember, bring in your report cards so I can see how you're doing in school. Have a great day!
Thursday, January 26, 2012
Thursday, January 26, 2012
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
4 x 50 @ 1:00- 25 ra2 la2 free drill, 25 6ks back drill
4 x 175 @ 3:15- 50 drill/swim by 25's back, 50 drill/swim by 25's fly or breast, 75 kick on back, desc the 75 kick 1-2's to something juicy!
15 x 50 as follows:
1&2- kick @ :50
#3- swim free/NO FREE by 25's @ :40
1:00 rest, check HR
3 x 100 swim/kick by 50's @ 1:25
6 x 75 kick choice- make the interval @ 1:10
3 x 100 swim/kick by 50's @ 1:35, desc 1-3 to what you can
4 x 200 kick @ 3:45- 100 choice on back, 100 IM with boards, 2nd 100 is FAST
3 x 100 swim/kick by 50's @ 1:45, desc 1-3 to smoking FAST
9 x 100 kick as follows:
1&2- on back with STRONG negative split @ 1:40
#3- kick with boards @ 1:30- hustle to make the interval!
3 x 100 swim/kick by 50's @ 2:00, desc 1-3 to all out BARBARICALLY FAST
1:00 rest, check HR
GOLD- Speedset from a dive
PLATINUM- fin set from yesterday or Speedset
200 easy drill before you get out. Do an excellent job with your HW tonight & make sure you bring in your report cards so I can see how you're doing in school. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
4 x 50 @ 1:00- 25 ra2 la2 free drill, 25 6ks back drill
4 x 175 @ 3:15- 50 drill/swim by 25's back, 50 drill/swim by 25's fly or breast, 75 kick on back, desc the 75 kick 1-2's to something juicy!
15 x 50 as follows:
1&2- kick @ :50
#3- swim free/NO FREE by 25's @ :40
1:00 rest, check HR
3 x 100 swim/kick by 50's @ 1:25
6 x 75 kick choice- make the interval @ 1:10
3 x 100 swim/kick by 50's @ 1:35, desc 1-3 to what you can
4 x 200 kick @ 3:45- 100 choice on back, 100 IM with boards, 2nd 100 is FAST
3 x 100 swim/kick by 50's @ 1:45, desc 1-3 to smoking FAST
9 x 100 kick as follows:
1&2- on back with STRONG negative split @ 1:40
#3- kick with boards @ 1:30- hustle to make the interval!
3 x 100 swim/kick by 50's @ 2:00, desc 1-3 to all out BARBARICALLY FAST
1:00 rest, check HR
GOLD- Speedset from a dive
PLATINUM- fin set from yesterday or Speedset
200 easy drill before you get out. Do an excellent job with your HW tonight & make sure you bring in your report cards so I can see how you're doing in school. Have a great day!
Wednesday, January 25, 2012
Wednesday, January 25, 2012
SMAC- BRONZE I with Maureen & Michael
Review streamlined pushoffs & underwater dolphin kick before they get in!
Warmup-
1 x 200- odd 25's are fist free drill, even 25's are kick on back
1:00 rest
Talk about 1/2 ra 1/2 la backstroke drill- head flat, small steady kick
6 x 75 @ 2:15
25 swim free br 3, 25 1/2 ra 1/2 la back drill, 25 breast kick on back (drop feet down, keeping knees at surface)
ON DECK: work on breaststroke with boards- walk behind everybody & move their feet the way the kick should go.
Go 8 x 25 breaststroke kick with boards- "up, out, around, glide"
Break into two groups (doesn't matter who does what):
One group work on flip turns- start with somersaults at mid-pool
Second group work on the underwater dolphin kick:
start by working on vertical dolphin kicking with arms folded across their shoulders, then have them push off underwater working on the same motion- blow the air out through their nose SLOWLY while underwater. Then get into 25's kick on back with that great underwater dolphin kick off the wall.
Remind everybody to bring in their report cards so you can see how they're doing in school. Have a great day!
SMAC- BRONZE I with Maureen & Michael
Review streamlined pushoffs & underwater dolphin kick before they get in!
Warmup-
1 x 200- odd 25's are fist free drill, even 25's are kick on back
1:00 rest
Talk about 1/2 ra 1/2 la backstroke drill- head flat, small steady kick
6 x 75 @ 2:15
25 swim free br 3, 25 1/2 ra 1/2 la back drill, 25 breast kick on back (drop feet down, keeping knees at surface)
ON DECK: work on breaststroke with boards- walk behind everybody & move their feet the way the kick should go.
Go 8 x 25 breaststroke kick with boards- "up, out, around, glide"
Break into two groups (doesn't matter who does what):
One group work on flip turns- start with somersaults at mid-pool
Second group work on the underwater dolphin kick:
start by working on vertical dolphin kicking with arms folded across their shoulders, then have them push off underwater working on the same motion- blow the air out through their nose SLOWLY while underwater. Then get into 25's kick on back with that great underwater dolphin kick off the wall.
Remind everybody to bring in their report cards so you can see how they're doing in school. Have a great day!
Wednesday, January 25, 2012
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/6 kicks 1 stroke back drill, by 25's
1:00 rest
With fins:
15 x 50 as follows:
1- drill fly @ 1:00
2- drill/swim (build) fly by 25's @ 1:00
3- LUNGBUSTER/kick FAST with arms toward ceiling @ :45
No rest between sets of 3; take fins off after #15 & check HR
4 x 100 @ 1:50- 50 swim free br 3, 50 drill/swim by 25's fly
1:00 rest
4 sets of:
1 x 150 @ 2:15 swim free br 3/5/3 by 50's with moderate negative split
4 x 50 swim @ :55 as follows (@ :50 in even sets):
odds- free br 3, count strokes & take one less on 2nd 25
#2- swim fly/free by 25's
#4- swim back/breast by 25's
After 4th set, check HR, then continue right into...
1 x 800 pull free br 3/5 by 100's (Jenna- skip this and go to the 3 x 700's)
1:00 rest
PLATINUM-
3 x 700 @ :20 rest with snorkel as follows:
1- pull, roll hips evenly & finish stroke
2- swim, even 100's @ 85% effort
Get time & check HR after each 700
3- swim, odd 100's @ 85% effort
PLAT/GOLD-
With fins, 6 sets of:
1 x 50 drill @ 1:00
2 x 25 @ :40 1/2 swim FAST 1/2 drill
1 x 25 swim build to FAST @ :40
No rest between sets.
200 easy drill before you get out. Do an excellent job on your HW tonight & remember to bring in your report cards so I can see how you're doing in school. Drylands tomorrow morning. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/6 kicks 1 stroke back drill, by 25's
1:00 rest
With fins:
15 x 50 as follows:
1- drill fly @ 1:00
2- drill/swim (build) fly by 25's @ 1:00
3- LUNGBUSTER/kick FAST with arms toward ceiling @ :45
No rest between sets of 3; take fins off after #15 & check HR
4 x 100 @ 1:50- 50 swim free br 3, 50 drill/swim by 25's fly
1:00 rest
4 sets of:
1 x 150 @ 2:15 swim free br 3/5/3 by 50's with moderate negative split
4 x 50 swim @ :55 as follows (@ :50 in even sets):
odds- free br 3, count strokes & take one less on 2nd 25
#2- swim fly/free by 25's
#4- swim back/breast by 25's
After 4th set, check HR, then continue right into...
1 x 800 pull free br 3/5 by 100's (Jenna- skip this and go to the 3 x 700's)
1:00 rest
PLATINUM-
3 x 700 @ :20 rest with snorkel as follows:
1- pull, roll hips evenly & finish stroke
2- swim, even 100's @ 85% effort
Get time & check HR after each 700
3- swim, odd 100's @ 85% effort
PLAT/GOLD-
With fins, 6 sets of:
1 x 50 drill @ 1:00
2 x 25 @ :40 1/2 swim FAST 1/2 drill
1 x 25 swim build to FAST @ :40
No rest between sets.
200 easy drill before you get out. Do an excellent job on your HW tonight & remember to bring in your report cards so I can see how you're doing in school. Drylands tomorrow morning. Have a great day!
Tuesday, January 24, 2012
Tuesday, January 24, 2012
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/breast pull with dolphin kick, by 25's
1:00 rest
6 x 50 @ 1:05- 25 choice breast drill, 25 swim breaststroke
1 x 300-
50 breast pull free kick/swim breast by 25's
50 kick STRONG neg split
16 x 25 kick as follows:
1 FAST, 1 easy, 1 FAST, 1 LUNGBUSTER
4 @ :45; 4 @ :40; 4 @ :35; 4 @ :30
1:00 rest
12 x 100 swim- I'll give the intervals
odds free STRONG neg split
evens 25 breast, 75 free
same interval for both
1:00 rest, check HR
With fins, all @ 1:00
18 x 50 swim, 1 easy 1 FAST - target your best 50 scy time
Keep track of the FAST 50's
1:00 rest
Finish up with...
3 sets of:
2 x 75 swim/kick/swim by 25's @ 1:20
1 x 50 kick FAST with boards
2 x 75 swim/kick/swim @ 1:20
1 x 100 kick FAST with boards
2 x 75 swim/kick/swim @ 1:20
BROKEN 150 kick FAST: 3 x 50 in 1st set; 75/50/25 in 2nd set; your choice in 3rd set- all @ :10 rest
200 easy drill/kick by 50's before you get out. Do an excellent job on your HW tonight & be sure to bring in your report cards so I can see how you're doing in school. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/breast pull with dolphin kick, by 25's
1:00 rest
6 x 50 @ 1:05- 25 choice breast drill, 25 swim breaststroke
1 x 300-
50 breast pull free kick/swim breast by 25's
50 kick STRONG neg split
16 x 25 kick as follows:
1 FAST, 1 easy, 1 FAST, 1 LUNGBUSTER
4 @ :45; 4 @ :40; 4 @ :35; 4 @ :30
1:00 rest
12 x 100 swim- I'll give the intervals
odds free STRONG neg split
evens 25 breast, 75 free
same interval for both
1:00 rest, check HR
With fins, all @ 1:00
18 x 50 swim, 1 easy 1 FAST - target your best 50 scy time
Keep track of the FAST 50's
1:00 rest
Finish up with...
3 sets of:
2 x 75 swim/kick/swim by 25's @ 1:20
1 x 50 kick FAST with boards
2 x 75 swim/kick/swim @ 1:20
1 x 100 kick FAST with boards
2 x 75 swim/kick/swim @ 1:20
BROKEN 150 kick FAST: 3 x 50 in 1st set; 75/50/25 in 2nd set; your choice in 3rd set- all @ :10 rest
200 easy drill/kick by 50's before you get out. Do an excellent job on your HW tonight & be sure to bring in your report cards so I can see how you're doing in school. Have a great day!
Monday, January 23, 2012
Monday, January 23, 2012
SMAC- Bronze I with Maureen & Michael
Review streamlined pushoffs & underwater dolphin kick before getting in
Different warmup: go 1 x 150 ra2 la2 free drill/kick choice on back, by 25's
Quickly review fist free drill ("fingers hide your thumbs!"), make sure they are pulling "back" instead of moving their hands "down" once they're in the water; then talk about backstroke (head flat, arms straight as they come out of the water- thumbs out, pinkies in, strong, steady kick).
Adjust intervals as necessary-
4 x 50 @ 2:00 fist free drill breathing every 3 strokes
4 x 50 @ 2:00 6 kicks 1 pull backstroke drill
1:00 rest
Talk about flip turns- do some somersaults in the middle of the blow, encourage them to blow the air out through their nose as they flip. Then...
6 x 50 swim freestyle/backstroke by 25's @ 1:30- have everybody try the flip turn!
KICKING- on their back, races if there is time?? Work on the underwater dolphin kick!
Everybody do a great job on their HW and practice their freestyle breathing in front of the big mirror at home. Have a great day!
SMAC- Bronze I with Maureen & Michael
Review streamlined pushoffs & underwater dolphin kick before getting in
Different warmup: go 1 x 150 ra2 la2 free drill/kick choice on back, by 25's
Quickly review fist free drill ("fingers hide your thumbs!"), make sure they are pulling "back" instead of moving their hands "down" once they're in the water; then talk about backstroke (head flat, arms straight as they come out of the water- thumbs out, pinkies in, strong, steady kick).
Adjust intervals as necessary-
4 x 50 @ 2:00 fist free drill breathing every 3 strokes
4 x 50 @ 2:00 6 kicks 1 pull backstroke drill
1:00 rest
Talk about flip turns- do some somersaults in the middle of the blow, encourage them to blow the air out through their nose as they flip. Then...
6 x 50 swim freestyle/backstroke by 25's @ 1:30- have everybody try the flip turn!
KICKING- on their back, races if there is time?? Work on the underwater dolphin kick!
Everybody do a great job on their HW and practice their freestyle breathing in front of the big mirror at home. Have a great day!
Friday, January 20, 2012
Friday, January 20, 2012
SMAC- Gold @ 4:45-6:00 p.m
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
3 x 200 @ 3:45- odd 50's are ra2 la2 free drill, even 50's are choice drill NO FREE
6 x 75 @ 1:20- 25 swim free br 3, 50 swim/kick by 25's NO FREE
3 x 100 swim free br 3 @ 1:35- good underwater dolphin kick off the wall
8 x 50 @ :55-
odds are swim free br 3
evens are swim NO FREE/free by 25's
1:00 rest, check HR
Finish up with...
(NO FINS) 20 x 25 @ :45 in sets of 4 as follows:
#1- 1/2 kick FAST, 1/2 kick easy (explosive breakout)
#2- 1/2 swim FAST 1/2 drill (explosive breakout)
#3- swim build to FAST
#4- all drill
100 easy drill after #20 = 3150 scy
Do an excellent job on your HW tonight & bring some to the meet this weekend. Be careful getting to the meet, and remember- NO WORKOUT ON MONDAY, JANUARY 23. Have a great day!
SILVER @ 6-6:45 p.m.
300 swim freestyle
200 reverse IM- each 100 is drill/kick by 25's
1:00 rest
12 x 50 @ 1:20
odds- ra2 la2 free drill
evens- 25 breast pull w/free kick (do pullout), 25 choice drill NO FREE
8 x 75 @ 2:00- 25 swim free br 3, 25 swim NO FREE, 25 kick (5 FAST underwater dolphin kicks off the wall, then kick easy to the end).
Do an excellent job with your HW tonight & get excited for the meet this weekend. REMEMBER, NO WORKOUT ON MONDAY, JANUARY 23. Have a great day!
SMAC- Gold @ 4:45-6:00 p.m
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
3 x 200 @ 3:45- odd 50's are ra2 la2 free drill, even 50's are choice drill NO FREE
6 x 75 @ 1:20- 25 swim free br 3, 50 swim/kick by 25's NO FREE
3 x 100 swim free br 3 @ 1:35- good underwater dolphin kick off the wall
8 x 50 @ :55-
odds are swim free br 3
evens are swim NO FREE/free by 25's
1:00 rest, check HR
Finish up with...
(NO FINS) 20 x 25 @ :45 in sets of 4 as follows:
#1- 1/2 kick FAST, 1/2 kick easy (explosive breakout)
#2- 1/2 swim FAST 1/2 drill (explosive breakout)
#3- swim build to FAST
#4- all drill
100 easy drill after #20 = 3150 scy
Do an excellent job on your HW tonight & bring some to the meet this weekend. Be careful getting to the meet, and remember- NO WORKOUT ON MONDAY, JANUARY 23. Have a great day!
SILVER @ 6-6:45 p.m.
300 swim freestyle
200 reverse IM- each 100 is drill/kick by 25's
1:00 rest
12 x 50 @ 1:20
odds- ra2 la2 free drill
evens- 25 breast pull w/free kick (do pullout), 25 choice drill NO FREE
8 x 75 @ 2:00- 25 swim free br 3, 25 swim NO FREE, 25 kick (5 FAST underwater dolphin kicks off the wall, then kick easy to the end).
Do an excellent job with your HW tonight & get excited for the meet this weekend. REMEMBER, NO WORKOUT ON MONDAY, JANUARY 23. Have a great day!
Thursday, January 19, 2012
Thursday, January 19, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/breast pull with dolphin kick, by 25's
1:00 rest
1 x 300- 25 fly kick on side, 50 choice drill breast or fly- 4x through
12 x 50 as follows:
1-3 breaststroke (drill; drill/swim; swim neg split) @ 1:00
4-6 breaststroke swim/kick by 25's @ :55 desc 1-3 to what you can
Two times through
1:00 rest after #12, check HR
3 sets of*:
1 x 150 swim free br 3 with STRONG negative split @ 2:10
3 x 75 swim FAST @ 1:30
1 x 150 swim free br 3 with BIGGER negative split free @ 2:10
3 x 75 swim FAST @ 1:45
1 x 300 swim free descend 1-3 to what you can- #3 should be JUICY!
1:00 rest between sets, check HR
*75's in 1st set are IM (NO FREE); in 2nd set- main race stroke; in 3rd set- kick
Finish up with...
12 x half pool sprints from a dive- explosive starts & FAST to 15 yards!
Do an excellent job with your HW tonight, be sure to remind your parents about the schedule change for tomorrow's workout (4:45-6:00 p.m.). Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/breast pull with dolphin kick, by 25's
1:00 rest
1 x 300- 25 fly kick on side, 50 choice drill breast or fly- 4x through
12 x 50 as follows:
1-3 breaststroke (drill; drill/swim; swim neg split) @ 1:00
4-6 breaststroke swim/kick by 25's @ :55 desc 1-3 to what you can
Two times through
1:00 rest after #12, check HR
3 sets of*:
1 x 150 swim free br 3 with STRONG negative split @ 2:10
3 x 75 swim FAST @ 1:30
1 x 150 swim free br 3 with BIGGER negative split free @ 2:10
3 x 75 swim FAST @ 1:45
1 x 300 swim free descend 1-3 to what you can- #3 should be JUICY!
1:00 rest between sets, check HR
*75's in 1st set are IM (NO FREE); in 2nd set- main race stroke; in 3rd set- kick
Finish up with...
12 x half pool sprints from a dive- explosive starts & FAST to 15 yards!
Do an excellent job with your HW tonight, be sure to remind your parents about the schedule change for tomorrow's workout (4:45-6:00 p.m.). Have a great day!
Wednesday, January 18, 2012
Wednesday, January 18, 2012
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is choice drill/kick/drill/kick by 25's
1:00 rest
6 x 50 drill/swim by 25's @ 1:00- odds are free, evens are breaststroke
1 x 300 @ 5:00- 50 swim free br 3 w/moderate neg split, 50 swim/kick breaststroke
6 x 50 swim/kick breaststroke @ :55- desc 1-3's
1:00 rest, check HR
With fins, 8 sets of:
3 x 25 @ :45-
odds are 1/2 FAST 1/2 drill
#2 is swim build to FAST
1 x 50 swim all out FAST @ :45
No rest between sets, keep track of times on the 50
After 8th set, take fins off & continue into...
GOLD-
9 x 150 swim free @ 2:30 with snorkel, desc 1-3's to something moderate (4-6 are pull)
Check HR after 3, 6 & 9
Finish up with breaststroke turns from mid-pool until 6 p.m.
PLATINUM-
3* sets of:
1 x 150 swim free br 3 w/STRONG neg split @ 2:15
2 x 75 swim FAST @ 1:30
1 x 150 swim free br 3 w/STRONG neg split @ 2:15
2 x 75 swim FAST @ 1:45
300 swim free br 3 desc 1-3 (or, 1 x 600 pull w/snorkel desc 200's 1-3 after 3rd set)
*1st set the 75's are free; 2nd set the 75's are back; 3rd set the 75's are IM
Breaststroke turns from mid-pool until 6:00 p.m. with Gold after this set.
Do an excellent job with your HW tonight, be sure to tell your parents about the different workout time on Friday (4:45 p.m. until 6:00 p.m.). Have a great day!
Wednesday, January 18, 2012
SMAC- BRONZE I with Maureen & Michael
Review streamlined pushoffs & underwater dolphin kick before getting in
8 x 25 @ :10 rest-
odds are ra2 la2 free drill, work on rolling to the side to breathe
evens are kick choice FAST on back with 5 FAST underwater dolphin kicks
6 x 50 @ 2:00 (adjust as necessary)- 25 fist free drill br 3, 25 6 kicks 1 pull backstroke drill
4 x 75 @ 2:30 (adjust as necessary)- 50 swim free br 3 (watch breathing), 25 kick FAST on back with 5 FAST underwater dolphin kicks off the wall
1:00 rest
Review double arm backstroke drill- pull through with elbow (relatively) close to their bodies
4 x 25 double arm backstroke drill @ 1:30
Talk about 1/2 right arm (ra) 1/2 left arm (la) backstroke drill- then do some 25's of that drill (key is to keep head flat, kick "small" while rolling hips & shoulders (not "extreme rolling," more like moderate rolling).
If there is time-
Kicking races- 2 at a time in each lane; go several free, then try breaststroke- see who can do that kick
Do an excellent job with your HW and practice your freestyle breathing in the big mirror at home. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is choice drill/kick/drill/kick by 25's
1:00 rest
6 x 50 drill/swim by 25's @ 1:00- odds are free, evens are breaststroke
1 x 300 @ 5:00- 50 swim free br 3 w/moderate neg split, 50 swim/kick breaststroke
6 x 50 swim/kick breaststroke @ :55- desc 1-3's
1:00 rest, check HR
With fins, 8 sets of:
3 x 25 @ :45-
odds are 1/2 FAST 1/2 drill
#2 is swim build to FAST
1 x 50 swim all out FAST @ :45
No rest between sets, keep track of times on the 50
After 8th set, take fins off & continue into...
GOLD-
9 x 150 swim free @ 2:30 with snorkel, desc 1-3's to something moderate (4-6 are pull)
Check HR after 3, 6 & 9
Finish up with breaststroke turns from mid-pool until 6 p.m.
PLATINUM-
3* sets of:
1 x 150 swim free br 3 w/STRONG neg split @ 2:15
2 x 75 swim FAST @ 1:30
1 x 150 swim free br 3 w/STRONG neg split @ 2:15
2 x 75 swim FAST @ 1:45
300 swim free br 3 desc 1-3 (or, 1 x 600 pull w/snorkel desc 200's 1-3 after 3rd set)
*1st set the 75's are free; 2nd set the 75's are back; 3rd set the 75's are IM
Breaststroke turns from mid-pool until 6:00 p.m. with Gold after this set.
Do an excellent job with your HW tonight, be sure to tell your parents about the different workout time on Friday (4:45 p.m. until 6:00 p.m.). Have a great day!
Wednesday, January 18, 2012
SMAC- BRONZE I with Maureen & Michael
Review streamlined pushoffs & underwater dolphin kick before getting in
8 x 25 @ :10 rest-
odds are ra2 la2 free drill, work on rolling to the side to breathe
evens are kick choice FAST on back with 5 FAST underwater dolphin kicks
6 x 50 @ 2:00 (adjust as necessary)- 25 fist free drill br 3, 25 6 kicks 1 pull backstroke drill
4 x 75 @ 2:30 (adjust as necessary)- 50 swim free br 3 (watch breathing), 25 kick FAST on back with 5 FAST underwater dolphin kicks off the wall
1:00 rest
Review double arm backstroke drill- pull through with elbow (relatively) close to their bodies
4 x 25 double arm backstroke drill @ 1:30
Talk about 1/2 right arm (ra) 1/2 left arm (la) backstroke drill- then do some 25's of that drill (key is to keep head flat, kick "small" while rolling hips & shoulders (not "extreme rolling," more like moderate rolling).
If there is time-
Kicking races- 2 at a time in each lane; go several free, then try breaststroke- see who can do that kick
Do an excellent job with your HW and practice your freestyle breathing in the big mirror at home. Have a great day!
Tuesday, January 17, 2012
Tuesday, January 17, 2012
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/swim by 25's
1:00 rest
8 x 75 @ 1:20
odds- 50 fist free br 3, 25 fly kick on side
evens- drill/swim/drill NO FREE by 25's
1:00 rest
6 sets of:
1 x 200 @ 3:15 - 100 IM swim/50 kick STRONG neg split/50 swim in M-R-S at 85%
6 x 25 kick FAST on back, @ :40
1 x 75 @ 1:45 kick FAST for time with boards, add up times for 150 total
No rest between sets
After 2nd, 4th & 6th sets...
1 x 150 kick all out FAST @ 4:00- 1 straight, 1- 75/50/25, 1- 3 x 50 @ :10 rest
1:00 rest
With fins, finish up with...
6 sets of:
3 x 25 @ :45- odds are 1/2 FAST 12 drill; #2 is build to FAST
1 x 50 swim all out FAST @ :45
200 easy drill before you go. Do an excellent job on your HW tonight. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/swim by 25's
1:00 rest
8 x 75 @ 1:20
odds- 50 fist free br 3, 25 fly kick on side
evens- drill/swim/drill NO FREE by 25's
1:00 rest
6 sets of:
1 x 200 @ 3:15 - 100 IM swim/50 kick STRONG neg split/50 swim in M-R-S at 85%
6 x 25 kick FAST on back, @ :40
1 x 75 @ 1:45 kick FAST for time with boards, add up times for 150 total
No rest between sets
After 2nd, 4th & 6th sets...
1 x 150 kick all out FAST @ 4:00- 1 straight, 1- 75/50/25, 1- 3 x 50 @ :10 rest
1:00 rest
With fins, finish up with...
6 sets of:
3 x 25 @ :45- odds are 1/2 FAST 12 drill; #2 is build to FAST
1 x 50 swim all out FAST @ :45
200 easy drill before you go. Do an excellent job on your HW tonight. Have a great day!
Monday, January 16, 2012
Monday, January 16, 2012
SMAC- BRONZE I with Maureen & Michael
Review streamlined pushoffs & underwater dolphin kick before getting in
Talk about freestyle breathing before starting- roll head to breathe, don't "lift"
6 x 50 @ :10 rest as follows:
25 catchup freestyle drill, 25 kick choice on back
Talk about the underwater dolphin kick- at least 5 fast kicks off the wall while blowing the air slowly out through their nose; then...
6 x 25 kick on their back (free), work on the underwater dolphin kick
Then, talk about 6 kicks 1 pull backstroke drill- head flat and still, shoulder up by cheek, count the six kicks before pulling with the other arm
6 x 75 @ whatever rest is best:
25 6 kicks 1 stroke backstroke drill/25 swim backstroke, 25 catchup free drill with a BIG kick
Break into groups:
Maureen-
Work on some aggressive kicking, maybe some vertical dolphin kick with hands over the shoulders in between 25's FAST kick- focus on the underwater dolphin kick off the wall; see who can do the breaststroke & dolphin kick on their backs after some freestyle kicking
Michael-
Work on the 6 kicks 1 stroke backstroke drill with the newer kids (or whoever is having difficulty doing it); try to get them to focus on keeping their body flat & head still, really rotate their torso when they pull with the one arm, get their shoulders up by their cheeks as they take their six kicks
Thanks very much for your help, remind everybody to work on their freestyle breathing in the big mirror at home and make sure they're ready for the week ahead at school. Have a great day!
SMAC- BRONZE I with Maureen & Michael
Review streamlined pushoffs & underwater dolphin kick before getting in
Talk about freestyle breathing before starting- roll head to breathe, don't "lift"
6 x 50 @ :10 rest as follows:
25 catchup freestyle drill, 25 kick choice on back
Talk about the underwater dolphin kick- at least 5 fast kicks off the wall while blowing the air slowly out through their nose; then...
6 x 25 kick on their back (free), work on the underwater dolphin kick
Then, talk about 6 kicks 1 pull backstroke drill- head flat and still, shoulder up by cheek, count the six kicks before pulling with the other arm
6 x 75 @ whatever rest is best:
25 6 kicks 1 stroke backstroke drill/25 swim backstroke, 25 catchup free drill with a BIG kick
Break into groups:
Maureen-
Work on some aggressive kicking, maybe some vertical dolphin kick with hands over the shoulders in between 25's FAST kick- focus on the underwater dolphin kick off the wall; see who can do the breaststroke & dolphin kick on their backs after some freestyle kicking
Michael-
Work on the 6 kicks 1 stroke backstroke drill with the newer kids (or whoever is having difficulty doing it); try to get them to focus on keeping their body flat & head still, really rotate their torso when they pull with the one arm, get their shoulders up by their cheeks as they take their six kicks
Thanks very much for your help, remind everybody to work on their freestyle breathing in the big mirror at home and make sure they're ready for the week ahead at school. Have a great day!
Monday, January 16, 2012
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
3 sets of:
3 x 100-
75 drill/swim/drill by 25's @ 1:25
25 kick FAST on back, @ :35- focus on u-d-k
1 x 150 IM (NO FREE) each 50 is swim/kick by 25's, desc 1-3 to something juicy
:30 rest between sets, check HR after 3rd set
PLATINUM-
All @ :20 rest...
800 swim neg split with snorkel/600 pull neg split br 3-5 by 50's/400 kick FAST
600/400/200- as above
400/200/your choice of distance kick, if a 50, must be under :40
Check HR after the kick in each round.
Finish up with the 25's fly with Gold
GOLD-
The 125 is always on 2:30, and it's done drill/kick by 25's (even 25's kick FAST); I'll give each lane their intervals for the 75's swim free...
125/1 x 75
125/3 x 75
125/5 x 75
125/5 x 75
125/4 x 75 (faster interval)
125/2 x 75 (faster interval)
Check HR immediately & OML
Everybody together finish up with...
16 x 25 @ :40
odds are choice fly drill, evens are swim fly build to FAST
200 easy drill before you get out. Make the most of your afternoon off- help around the house, make sure your schoolwork is done. Regular schedule resumes tomorrow. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
3 sets of:
3 x 100-
75 drill/swim/drill by 25's @ 1:25
25 kick FAST on back, @ :35- focus on u-d-k
1 x 150 IM (NO FREE) each 50 is swim/kick by 25's, desc 1-3 to something juicy
:30 rest between sets, check HR after 3rd set
PLATINUM-
All @ :20 rest...
800 swim neg split with snorkel/600 pull neg split br 3-5 by 50's/400 kick FAST
600/400/200- as above
400/200/your choice of distance kick, if a 50, must be under :40
Check HR after the kick in each round.
Finish up with the 25's fly with Gold
GOLD-
The 125 is always on 2:30, and it's done drill/kick by 25's (even 25's kick FAST); I'll give each lane their intervals for the 75's swim free...
125/1 x 75
125/3 x 75
125/5 x 75
125/5 x 75
125/4 x 75 (faster interval)
125/2 x 75 (faster interval)
Check HR immediately & OML
Everybody together finish up with...
16 x 25 @ :40
odds are choice fly drill, evens are swim fly build to FAST
200 easy drill before you get out. Make the most of your afternoon off- help around the house, make sure your schoolwork is done. Regular schedule resumes tomorrow. Have a great day!
Sunday, January 15, 2012
Sunday, Janauary 15, 2012
SMAC- JP/JW
600 swim freestyle
400 reverse IM- each 100other is drill/swim/drill/kick, by 25's
1:00 rest
1 x 300- 50 ra2la2 free drill, 50 drill NO FREE
:20 rest
1 x 300- 50 swim NO FREE, 50 kick neg split
:20 rest
6 x 75 swim free/NOFREE/free, by 25's-
Odds @ 1:15, evens @1:05
1:00 rest, check HR
3 sets of:
1 x 200 - 100 swim IM 100 kick neg split @ 3:40
4 x 25 kick FAST @ :45
1 x 200 swim free/back by 100's, neg split each 100, @3:40
4 x 25 kick FAST @ :35
1 x 200 kick with strong neg split @3:40
4 x 25 kick FAST @ :25- LUNGBUSTER to 15 yards, then kick FAST
1:00 rest between sets, check HR
Finish with:
24 x 2575 as follows:
1&2- 1/2 swim FAST, 1/2 drill
#3- swim build to FAST
#4- LUNGBUSTER!
Go 3 sets of 4 free, 3 sets of 4 NO FREE.
200 drill after #24=5550 scy. Wish you both were here at the meet! Tomorrow at 8 a.m., have a great day!
SMAC- JP/JW
600 swim freestyle
400 reverse IM- each 100other is drill/swim/drill/kick, by 25's
1:00 rest
1 x 300- 50 ra2la2 free drill, 50 drill NO FREE
:20 rest
1 x 300- 50 swim NO FREE, 50 kick neg split
:20 rest
6 x 75 swim free/NOFREE/free, by 25's-
Odds @ 1:15, evens @1:05
1:00 rest, check HR
3 sets of:
1 x 200 - 100 swim IM 100 kick neg split @ 3:40
4 x 25 kick FAST @ :45
1 x 200 swim free/back by 100's, neg split each 100, @3:40
4 x 25 kick FAST @ :35
1 x 200 kick with strong neg split @3:40
4 x 25 kick FAST @ :25- LUNGBUSTER to 15 yards, then kick FAST
1:00 rest between sets, check HR
Finish with:
24 x 2575 as follows:
1&2- 1/2 swim FAST, 1/2 drill
#3- swim build to FAST
#4- LUNGBUSTER!
Go 3 sets of 4 free, 3 sets of 4 NO FREE.
200 drill after #24=5550 scy. Wish you both were here at the meet! Tomorrow at 8 a.m., have a great day!
Friday, January 13, 2012
Friday Morning, January 13, 2012
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
2 sets of:
2 x 100 @ 1:45- 50 ra2 la2 free drill, 50 choice kick
2 x 75 drill/drill/kick by 25's NO FREE @ 1:25
1 x 250 @ 4:40-
50 swim free br 3/5 by 25's
75 drill/swim(build)/kick (FAST u-d-k) by 25's
2x through
No rest between sets, check HR after 2nd set
1:00 rest
6 x 50 swim @ 1:00 in M-R-S (NO FREE), desc 1-3/4-6 to FAST, get times for #3&6
1:00 rest
MYSTERY SET
Finish up with...
I'm thinking of a number...
200 easy drill/kick by 50's before you get out. Do an excellent job with your HW this weekend, don't wait until Monday to get started. REMEMBER- NO WORKOUT ON SUNDAY; Monday Morning workout is at 8 a.m. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
2 sets of:
2 x 100 @ 1:45- 50 ra2 la2 free drill, 50 choice kick
2 x 75 drill/drill/kick by 25's NO FREE @ 1:25
1 x 250 @ 4:40-
50 swim free br 3/5 by 25's
75 drill/swim(build)/kick (FAST u-d-k) by 25's
2x through
No rest between sets, check HR after 2nd set
1:00 rest
6 x 50 swim @ 1:00 in M-R-S (NO FREE), desc 1-3/4-6 to FAST, get times for #3&6
1:00 rest
MYSTERY SET
Finish up with...
I'm thinking of a number...
200 easy drill/kick by 50's before you get out. Do an excellent job with your HW this weekend, don't wait until Monday to get started. REMEMBER- NO WORKOUT ON SUNDAY; Monday Morning workout is at 8 a.m. Have a great day!
Thursday, January 12, 2012
Thursday, January 12, 2011
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/6 kicks 1 pull backstroke drill, by 25's
1:00 rest
300- 50 fist free, 50 choice drill NO FREE
:20 rest
200- 50 swim neg split free br 3, 50 swim/kick by 25's NO FREE
:20 rest
8 x 25 @ :40-
odds 1/2 kick FAST 1/2 kick easy
evens- swim build to FAST
1:00 rest, check HR
6 x 50 kick on back @ :50
6 x 100 kick @ 1:35- #3 & 6 can be swim/kick by 50's
1 x 150 kick FAST for time
1:00 rest
6 x 50 swim/kick by 25's @ :50
8 x 75 kick as follows:
1&2 @ 1:10
#3- @ 1:25
#4- @ 1:05
2 times through
:30 rest after #8, then...
BROKEN 150 kick:
75 FAST/:10 rest/50 FAST/:10 rest/25 FAST
1:00 rest
6 x 50 choice @ :50
4 x 150 @ 3:15 as follows:
100 choice kick with STRONG negative split
50 kick FAST with boards in main race stroke
1:00 rest after #4, then...
BROKEN 150 kick:
3 x 50 kick all out FAST @ :10 rest
200 easy drill = 5050 scy
Do an excellent job with your HW tonight, be sure to remind your parents about a.m. workout tomorrow (8-10 a.m.). Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/6 kicks 1 pull backstroke drill, by 25's
1:00 rest
300- 50 fist free, 50 choice drill NO FREE
:20 rest
200- 50 swim neg split free br 3, 50 swim/kick by 25's NO FREE
:20 rest
8 x 25 @ :40-
odds 1/2 kick FAST 1/2 kick easy
evens- swim build to FAST
1:00 rest, check HR
6 x 50 kick on back @ :50
6 x 100 kick @ 1:35- #3 & 6 can be swim/kick by 50's
1 x 150 kick FAST for time
1:00 rest
6 x 50 swim/kick by 25's @ :50
8 x 75 kick as follows:
1&2 @ 1:10
#3- @ 1:25
#4- @ 1:05
2 times through
:30 rest after #8, then...
BROKEN 150 kick:
75 FAST/:10 rest/50 FAST/:10 rest/25 FAST
1:00 rest
6 x 50 choice @ :50
4 x 150 @ 3:15 as follows:
100 choice kick with STRONG negative split
50 kick FAST with boards in main race stroke
1:00 rest after #4, then...
BROKEN 150 kick:
3 x 50 kick all out FAST @ :10 rest
200 easy drill = 5050 scy
Do an excellent job with your HW tonight, be sure to remind your parents about a.m. workout tomorrow (8-10 a.m.). Have a great day!
Wednesday, January 11, 2012
Wednesday, January 11, 2012
BRONZE I with Maureen & Michael
Ask if anybody needs caps
Review streamlined pushoffs & underwater dolphin kick
Review feet first entry
6 x 25 to start, all @ :10 rest
odds- ra2 la2 free drill, evens choice kick on back
Review fist free drill-
4 x 50- 25 fist free br 3, 25 kick FAST free on back
Review 6 kicks 1 pull backstroke drill on deck
6 x 25 6 kicks 1 pull backstroke drill @ 1:00
KICKING
9 x 50 kick w/boards descend 1-3's @ 2:30 (adjust if necessary)
1st & 3rd set are free kick; 2nd set can be something different, see who can do breaststroke kick???
Break into groups:
Maureen- get fins for 25 kick, working on the 5 FAST underwater dolphin kicks off the wall, and fly kicking on side
Michael- work on freestyle breathing (roll to breathe, don't lift) along the bulkhead.
Everybody do an excellent job on their HW and work on their freestyle breathing in front of the big mirror at home. Have a great day!
BRONZE I with Maureen & Michael
Ask if anybody needs caps
Review streamlined pushoffs & underwater dolphin kick
Review feet first entry
6 x 25 to start, all @ :10 rest
odds- ra2 la2 free drill, evens choice kick on back
Review fist free drill-
4 x 50- 25 fist free br 3, 25 kick FAST free on back
Review 6 kicks 1 pull backstroke drill on deck
6 x 25 6 kicks 1 pull backstroke drill @ 1:00
KICKING
9 x 50 kick w/boards descend 1-3's @ 2:30 (adjust if necessary)
1st & 3rd set are free kick; 2nd set can be something different, see who can do breaststroke kick???
Break into groups:
Maureen- get fins for 25 kick, working on the 5 FAST underwater dolphin kicks off the wall, and fly kicking on side
Michael- work on freestyle breathing (roll to breathe, don't lift) along the bulkhead.
Everybody do an excellent job on their HW and work on their freestyle breathing in front of the big mirror at home. Have a great day!
Wednesday, January 11, 2012
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is choice breaststroke drill/fly kick on side/drill/drill by 25's
1:00 rest
6 x 125 @ 2:15 as follows:
odds- 50 SLOW ra2 la2 free drill, 75 kick/drill/kick by 25's NO FREE
evens- 50 swim mod neg split free br 3/5 by 25's, 75 kick/swim/kick by 25's NO FREE, same stroke as last 75 in odd 125's
1:00 rest
5 sets of:
4* x 50 @ :55- 2 are swim free br 3, 2 are swim free/4th best stroke by 25's
1 x 300 @ 5:00- 50 kick on back w/5 FAST u-d-k, then 50 drill/swim by 25's in 4th best stroke
*- in 2nd set, go 8 x 50; in 3rd set go 12 x 50; in 4th set go 8 x 50; in 5th set go 4 x 50
No rest between sets, check HR after 5th set
With fins, finish up with...
16 x 25 @ :40
odds are 1/2 FAST 1/2 drill
#2 is swim build to FAST
#4 is LUNGBUSTER!
200 easy drill before you get out. Do an excellent job on your HW tonight & remind your parents about the am workout on Friday and next Monday. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is choice breaststroke drill/fly kick on side/drill/drill by 25's
1:00 rest
6 x 125 @ 2:15 as follows:
odds- 50 SLOW ra2 la2 free drill, 75 kick/drill/kick by 25's NO FREE
evens- 50 swim mod neg split free br 3/5 by 25's, 75 kick/swim/kick by 25's NO FREE, same stroke as last 75 in odd 125's
1:00 rest
5 sets of:
4* x 50 @ :55- 2 are swim free br 3, 2 are swim free/4th best stroke by 25's
1 x 300 @ 5:00- 50 kick on back w/5 FAST u-d-k, then 50 drill/swim by 25's in 4th best stroke
*- in 2nd set, go 8 x 50; in 3rd set go 12 x 50; in 4th set go 8 x 50; in 5th set go 4 x 50
No rest between sets, check HR after 5th set
With fins, finish up with...
16 x 25 @ :40
odds are 1/2 FAST 1/2 drill
#2 is swim build to FAST
#4 is LUNGBUSTER!
200 easy drill before you get out. Do an excellent job on your HW tonight & remind your parents about the am workout on Friday and next Monday. Have a great day!
Tuesday, January 10, 2012
Tuesday, January 10, 2012
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/choice fly drill/kick on back, by 25's
1:00 rest
2 sets of:
3 x 100 @ 1:45- 50 ra2 la2 free drill (fist free drill br 3 in 2nd set), 50 choice drill in M-R-S, NO FREE
1 x 125 @ 2:10- odd 25's are swim M-R-S, even 25's are catchup free drill with BIG kick
3 x 25 @ :35 swim in M-R-S, odds 1/2 swim FAST 1/2 drill; #2- build to FAST
2 x 50 swim/kick by 25's @ 1:00 in M-R-s, desc 1-2 to something juicy!
No rest between sets, check HR after 2nd set
30 x 50 kick @ 1:00 as follows:
1- choice on back, 5 FAST u-d-k off each wall then moderate
2- FAST choice
3- FAST breaststroke kick with boards
1:00 rest after #30, check HR, then get right into...
2 x 300 pull free with snorkel & buoy @ :20 rest, desc 1-2 to what you can.
1:00 rest, check HR
Finish up with...
6 times through:
4 x 25 FAST from a dive in M-R-S (walkback)
odds- FAST to 15 yards, then drill to the end
evens- all FAST to a foot touch (free & back)
1 x 100 swim/kick by 50's in M-R-S (should be same stroke as 25's FAD)
1:00 rest between sets, keep track of times throughout the set.
200 easy drill before you get out. Do an excellent job with your HW tonight, remind your parents about the workout for this weekend (Fri, 8-10 am; NO SUNDAY WORKOUT; Mon, 8-10 am). Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/choice fly drill/kick on back, by 25's
1:00 rest
2 sets of:
3 x 100 @ 1:45- 50 ra2 la2 free drill (fist free drill br 3 in 2nd set), 50 choice drill in M-R-S, NO FREE
1 x 125 @ 2:10- odd 25's are swim M-R-S, even 25's are catchup free drill with BIG kick
3 x 25 @ :35 swim in M-R-S, odds 1/2 swim FAST 1/2 drill; #2- build to FAST
2 x 50 swim/kick by 25's @ 1:00 in M-R-s, desc 1-2 to something juicy!
No rest between sets, check HR after 2nd set
30 x 50 kick @ 1:00 as follows:
1- choice on back, 5 FAST u-d-k off each wall then moderate
2- FAST choice
3- FAST breaststroke kick with boards
1:00 rest after #30, check HR, then get right into...
2 x 300 pull free with snorkel & buoy @ :20 rest, desc 1-2 to what you can.
1:00 rest, check HR
Finish up with...
6 times through:
4 x 25 FAST from a dive in M-R-S (walkback)
odds- FAST to 15 yards, then drill to the end
evens- all FAST to a foot touch (free & back)
1 x 100 swim/kick by 50's in M-R-S (should be same stroke as 25's FAD)
1:00 rest between sets, keep track of times throughout the set.
200 easy drill before you get out. Do an excellent job with your HW tonight, remind your parents about the workout for this weekend (Fri, 8-10 am; NO SUNDAY WORKOUT; Mon, 8-10 am). Have a great day!
Monday, January 9, 2012
Monday, January 9, 2012
BRONZE I with Maureen & Michael
Review-
BRONZE I with Maureen & Michael
Review-
- Hop in feet first to start each workout;
- Always, always, ALWAYS push off streamlined & underwater;
- 5 FAST underwater dolphin kicks each time you push off the wall!
4 x 25 catch-up freestyle drill @ :10 rest- "roll" your head to the side to breathe, don't "lift" your head to breathe
4 x 25 kick FAST on back- work the underwater dolphin kick off each wall, blow the air slowly out through your nose
Break into groups-
Returning swimmers- 12 x 50 @ 2:10- odds are swim free br 3/kick on back (work flip turn);
New Bronze swimmers- review "ra2 la2 freestyle drill"- breathe on first stroke to each side, keep the arm you aren't using out in front of you, but keep it still.
If there is time, talk about fist freestyle drill
Finish up with:
Kicking relay races- with boards.
Do an excellent job with your HW tonight & review your freestyle breathing in the big mirror at home each night. Have a great day!
Monday, January 9, 2012
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 kick, 25 drill, 25 swim
1:00 rest
3 sets of:
2 x 50 drill @ 1:00- 25 in M-R-S (NO FREE), 25 in 4th best stroke
2 x 75 swim 50 neg split in M-R-S (NO FREE), 25 in 4th best stroke- desc 1-2 @ 1:20
1 x 100 kick- 50 choice, 50 breast with board, desc 1-3 to something juicy@ 2:00
No rest between sets, check HR after 3rd set
PLATINUM- 3 x 900 swim free w/snorkel, desc 1-3 to FAST @ :30 rest
Then go the 3 x 250 desc with Gold
GOLD
3 sets of 9 x 100:
3 x 100 swim as follows:
1&2- 50 MRS (NO FREE), 50 4th best stroke @ 1:40
#3- swim free br 3 @ interval- I'll give everybody their intervals
3 x 100 as follows:
1- as above (MRS/4th best stroke @ 1:40)
2&3- free br 3 @ interval
:30 rest
3 x 100 swim free br 3 on given interval
Check HR after 3rd 100 in each set
After 3rd set...
3 x 250 swim free br 3 @ 4:30, desc 1-3 to all out smoking FAST!
1:00 rest
Finish up with...
30 x 50 kick @ 1:00 as follows:
1- choice on back, 5 FAST u-d-k, then moderate to the end
2- FAST choice
3- FAST breast kick with boards
200 easy drill before you get out. Do an excellent job with your HW tonight. Be sure to tell your parents that workout on Friday is from 8-10 a.m. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 kick, 25 drill, 25 swim
1:00 rest
3 sets of:
2 x 50 drill @ 1:00- 25 in M-R-S (NO FREE), 25 in 4th best stroke
2 x 75 swim 50 neg split in M-R-S (NO FREE), 25 in 4th best stroke- desc 1-2 @ 1:20
1 x 100 kick- 50 choice, 50 breast with board, desc 1-3 to something juicy@ 2:00
No rest between sets, check HR after 3rd set
PLATINUM- 3 x 900 swim free w/snorkel, desc 1-3 to FAST @ :30 rest
Then go the 3 x 250 desc with Gold
GOLD
3 sets of 9 x 100:
3 x 100 swim as follows:
1&2- 50 MRS (NO FREE), 50 4th best stroke @ 1:40
#3- swim free br 3 @ interval- I'll give everybody their intervals
3 x 100 as follows:
1- as above (MRS/4th best stroke @ 1:40)
2&3- free br 3 @ interval
:30 rest
3 x 100 swim free br 3 on given interval
Check HR after 3rd 100 in each set
After 3rd set...
3 x 250 swim free br 3 @ 4:30, desc 1-3 to all out smoking FAST!
1:00 rest
Finish up with...
30 x 50 kick @ 1:00 as follows:
1- choice on back, 5 FAST u-d-k, then moderate to the end
2- FAST choice
3- FAST breast kick with boards
200 easy drill before you get out. Do an excellent job with your HW tonight. Be sure to tell your parents that workout on Friday is from 8-10 a.m. Have a great day!
Sunday, January 8, 2012
Sunday, January 8, 2011
SMAC- Platinum & Gold
800- 100 choice, 100 kick on back
1:00 rest
3 sets of:
2 x 125 @ 2:10- 100 IM drill, 25 kick on back build to FAST
3* x 50 swim/kick by 25's @ :55 (2nd set @ :50; 3rd set @ :45)
*the 25 swim is IM order each set (#1- swim fly/kick; #2- swim back/kick; #3- swim breast/kick)
No rest between sets, check HR after 3rd immediately & OML
4 sets of:
4* x 75- 3 are swim free br 3 @ 1:05; #4- kick on back @ 1:15)
1 x 200 swim free br 3 with BIG, fat, juicy negative split!
1:00 rest between sets
*75's in 2nd set are 2 swim @ 1:05, 2 kick @ 1:15; in 3rd set go 1 swim & 3 kick; in 4th set go all 4 x 75's kick @ 1:15
Finish up with 5 sets of:
2 x 50 drill @ 1:00 in M-R-S
1* x 50 swim at 200 GP in M-R-S @ 1:10
*add 1 x 50 in each set, so in 5th set you're going 2 x 50 drill/5 x 50 swim at 200 GP
200 easy drill before you get out. Do an excellent job with your HW tonight & make sure you're ready for the week ahead. Have a great day!
SMAC- Platinum & Gold
800- 100 choice, 100 kick on back
1:00 rest
3 sets of:
2 x 125 @ 2:10- 100 IM drill, 25 kick on back build to FAST
3* x 50 swim/kick by 25's @ :55 (2nd set @ :50; 3rd set @ :45)
*the 25 swim is IM order each set (#1- swim fly/kick; #2- swim back/kick; #3- swim breast/kick)
No rest between sets, check HR after 3rd immediately & OML
4 sets of:
4* x 75- 3 are swim free br 3 @ 1:05; #4- kick on back @ 1:15)
1 x 200 swim free br 3 with BIG, fat, juicy negative split!
1:00 rest between sets
*75's in 2nd set are 2 swim @ 1:05, 2 kick @ 1:15; in 3rd set go 1 swim & 3 kick; in 4th set go all 4 x 75's kick @ 1:15
Finish up with 5 sets of:
2 x 50 drill @ 1:00 in M-R-S
1* x 50 swim at 200 GP in M-R-S @ 1:10
*add 1 x 50 in each set, so in 5th set you're going 2 x 50 drill/5 x 50 swim at 200 GP
200 easy drill before you get out. Do an excellent job with your HW tonight & make sure you're ready for the week ahead. Have a great day!
Friday, January 6, 2012
Friday, January 6, 2012
SMAC- Platinum & Gold
600/400 freestyle
400 reverse IM- each 100 is swim/kick by 25's
1:00 rest
1 x 600 as follows:
25 skulling
50 choice kick neg split
75 drill/swim/drill by 25's NO FREE
4 times through, then...
12 x 50 @ :50
2- swim free/NO FREE by 25's
2- swim/kick by 25's NO FREE
1:00 rest, check HR
6 sets of:
25 FAST @ 1:00
50 FAST @ 2:00
75 FAST- get time & go right into...
1 x 100 drill/swim by 25's
1:00 rest between sets
3 sets kick (75 on back, 25 & 50 with board)
3 sets swim in M-R-S
Finish up with...
1 x 800 kick as follows- 25 FAST, 25 moderate
odd 100's with boards
even 100's on back
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 Night to get started. Have a great day!
SMAC- Platinum & Gold
600/400 freestyle
400 reverse IM- each 100 is swim/kick by 25's
1:00 rest
1 x 600 as follows:
25 skulling
50 choice kick neg split
75 drill/swim/drill by 25's NO FREE
4 times through, then...
12 x 50 @ :50
2- swim free/NO FREE by 25's
2- swim/kick by 25's NO FREE
1:00 rest, check HR
6 sets of:
25 FAST @ 1:00
50 FAST @ 2:00
75 FAST- get time & go right into...
1 x 100 drill/swim by 25's
1:00 rest between sets
3 sets kick (75 on back, 25 & 50 with board)
3 sets swim in M-R-S
Finish up with...
1 x 800 kick as follows- 25 FAST, 25 moderate
odd 100's with boards
even 100's on back
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 Night to get started. Have a great day!
Thursday, January 5, 2012
Thursday, January 5, 2012
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 25 kick, 25 choice fly drill, 50 drill
1:00 rest
3 sets of (2nd set can be with boards):
1 x 75 drill/swim/drill by 25's freestyle @ 1:25
1 x 25 kick FAST @ :35
1 x 50 drill/swim by 25's NO FREE @ 1:00
1 x 50 kick FAST @ 1:00
1 x 25 swim PERFECT, NO FREE @ :40
1 x 75 kick FAST @ 1:20
No rest between sets; after 3rd set, check HR, then...
2 sets of:
4 x 50 swim free br 3 @ :45
6 x 50 @ 1:00 in M-R-S as follows:
odds- drill/swim (build) by 25's
evens- 25 swim build to FAST turn, then 25 swim dps
No rest between sets, 1:00 rest after 2nd set, check HR
4 sets of:
4 x 50 swim at 2nd 50 split of 100 Goal Time @ 1:15
1 x 300 pull free br 3/5 by 50's- this will be with the snorkel if you don't hold your 2nd 50 split on the 4 x 50's
1:00 rest between sets.
Finish up with...
1 x 800 kick- 25 FAST, 25 moderate as follows:
odd 100's on back;
even 100's with boards
200 easy drill before you get out. Do an excellent job with your HW tonight & be sure you have a calendar for January. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 25 kick, 25 choice fly drill, 50 drill
1:00 rest
3 sets of (2nd set can be with boards):
1 x 75 drill/swim/drill by 25's freestyle @ 1:25
1 x 25 kick FAST @ :35
1 x 50 drill/swim by 25's NO FREE @ 1:00
1 x 50 kick FAST @ 1:00
1 x 25 swim PERFECT, NO FREE @ :40
1 x 75 kick FAST @ 1:20
No rest between sets; after 3rd set, check HR, then...
2 sets of:
4 x 50 swim free br 3 @ :45
6 x 50 @ 1:00 in M-R-S as follows:
odds- drill/swim (build) by 25's
evens- 25 swim build to FAST turn, then 25 swim dps
No rest between sets, 1:00 rest after 2nd set, check HR
4 sets of:
4 x 50 swim at 2nd 50 split of 100 Goal Time @ 1:15
1 x 300 pull free br 3/5 by 50's- this will be with the snorkel if you don't hold your 2nd 50 split on the 4 x 50's
1:00 rest between sets.
Finish up with...
1 x 800 kick- 25 FAST, 25 moderate as follows:
odd 100's on back;
even 100's with boards
200 easy drill before you get out. Do an excellent job with your HW tonight & be sure you have a calendar for January. Have a great day!
Wednesday, January 4, 2012
Wednesday, January 4, 2012
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 kick, 25 choice fly drill
1:00 rest
2 sets of:
4 x 50 kick/drill by 25's breaststroke @ 1:00
1 x 200 kick negative split @ 3:30
No rest between sets; after 2nd set, continue right into...
16 x 50 swim @ :50 in sets of 4-
3- back/breast by 25's
1- breast/free by 25's
No rest between sets of 4, check HR after #16
4 sets of:
6 x 25- odds drill, evens swim build to FAST, @ :35
3 x 100 swim free br 3 (#2 is br 3/5 by 50's) @ 1:35 (@ 1:25 in even sets)
No rest between sets, check HR after last 100
Finish up with...
FLY DRILLING WITH FINS
200 easy drill/kick before you get out. Do an excellent job with your HW tonight & get excited for the CBAC meet. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 kick, 25 choice fly drill
1:00 rest
2 sets of:
4 x 50 kick/drill by 25's breaststroke @ 1:00
1 x 200 kick negative split @ 3:30
No rest between sets; after 2nd set, continue right into...
16 x 50 swim @ :50 in sets of 4-
3- back/breast by 25's
1- breast/free by 25's
No rest between sets of 4, check HR after #16
4 sets of:
6 x 25- odds drill, evens swim build to FAST, @ :35
3 x 100 swim free br 3 (#2 is br 3/5 by 50's) @ 1:35 (@ 1:25 in even sets)
No rest between sets, check HR after last 100
Finish up with...
FLY DRILLING WITH FINS
200 easy drill/kick before you get out. Do an excellent job with your HW tonight & get excited for the CBAC meet. Have a great day!
Tuesday, January 3, 2012
Tuesday, January 3, 2012
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/swim by 25's
1:00 rest
16 x 75 in sets of 4 as follows:
1-4: 50 ra2 la2 free drill, 25 fly kick on side @ 1:25
5-8: swim free br 3/5/3 by 25's @ 1:10
9-12: 50 drill in M-R-S (NO FREE), 25 kick FAST on back @ 1:25
13-16: swim free br 3/M-R-S(NO FREE)/free br 3 by 25's @ 1:10
1:00 rest, check HR
3 sets of:
6 x 100 @ 1:40 (2nd set @ 1:50; 3rd set @ 2:00)
odds, swim/kick by 50's
evens- 75 kick FAST, :10 rest, 25 swim FAST- get time for total 100
1 x 300 swim free br 3, desc 1-3 to something juicy!
1:00 rest between sets, check HR
With fins, finish up with:
24 x 50 @ 1:00- odds are drill, evens are swim FAST- target your best 50 scy time or faster on the even 50's
200 easy drill before you get out. Do an excellent job with your HW tonight & be sure to tell your parents I need to know about the CBAC meet by tomorrow at noon. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM- each 100 is kick/swim by 25's
1:00 rest
16 x 75 in sets of 4 as follows:
1-4: 50 ra2 la2 free drill, 25 fly kick on side @ 1:25
5-8: swim free br 3/5/3 by 25's @ 1:10
9-12: 50 drill in M-R-S (NO FREE), 25 kick FAST on back @ 1:25
13-16: swim free br 3/M-R-S(NO FREE)/free br 3 by 25's @ 1:10
1:00 rest, check HR
3 sets of:
6 x 100 @ 1:40 (2nd set @ 1:50; 3rd set @ 2:00)
odds, swim/kick by 50's
evens- 75 kick FAST, :10 rest, 25 swim FAST- get time for total 100
1 x 300 swim free br 3, desc 1-3 to something juicy!
1:00 rest between sets, check HR
With fins, finish up with:
24 x 50 @ 1:00- odds are drill, evens are swim FAST- target your best 50 scy time or faster on the even 50's
200 easy drill before you get out. Do an excellent job with your HW tonight & be sure to tell your parents I need to know about the CBAC meet by tomorrow at noon. Have a great day!
Monday, January 2, 2012
Monday, January 2, 2012
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM - each 100 is kick/drill by 25's
1:00 rest
2 sets of:
3 x 100 @ 1:45- 50 fist free drill, 50 2 kicks 1 pull breast drill
2 x 125 @ 2:15- 75 drill/swim/drill by 25's breaststroke, 50 kick BIG negative split on back
6 x 25 kick FAST on back @ :40, 5 FAST u-d-k off each wall. (@ :35 in 2nd set)
No rest between sets, check HR after 2nd set.
6 x 75 @ 1:15-
odds- swim/kick/swim by 25's (br 3 if swimming freestyle)
evens- swim IM (NO FREE)
8 x 50 swim free br 3 @ :45
6 x 75 @ 1:10- as above
6 x 50 swim free br 3 @ :40
6 x 75 @ 1:10- as above
9 x 50 swim free br 3, 2 @ :45, 1 @ :35
1:00 rest, check HR
3 x 250 swim free with snorkel @ 4:00- desc 1-3 to something juicy!
Check HR after last 250
1:00 rest
Finish up with...
2 sets of:
3 x 50 kick choice @ :55
1 x 100 kick FAST @ 2:30
3 x 50 kick choice @ :50
1 x 75 kick FAST @ 2:00
3 x 50 kick choice @ :45
1 x 50 kick all out FAST for time
1:00 rest between sets.
200 easy drill before you get out. Do an excellent job with your HW tonight, tell your parents to look for the CBAC meet announcement in their email tomorrow. Have a great day!
SMAC- Platinum & Gold
600/400 swim freestyle
400 reverse IM - each 100 is kick/drill by 25's
1:00 rest
2 sets of:
3 x 100 @ 1:45- 50 fist free drill, 50 2 kicks 1 pull breast drill
2 x 125 @ 2:15- 75 drill/swim/drill by 25's breaststroke, 50 kick BIG negative split on back
6 x 25 kick FAST on back @ :40, 5 FAST u-d-k off each wall. (@ :35 in 2nd set)
No rest between sets, check HR after 2nd set.
6 x 75 @ 1:15-
odds- swim/kick/swim by 25's (br 3 if swimming freestyle)
evens- swim IM (NO FREE)
8 x 50 swim free br 3 @ :45
6 x 75 @ 1:10- as above
6 x 50 swim free br 3 @ :40
6 x 75 @ 1:10- as above
9 x 50 swim free br 3, 2 @ :45, 1 @ :35
1:00 rest, check HR
3 x 250 swim free with snorkel @ 4:00- desc 1-3 to something juicy!
Check HR after last 250
1:00 rest
Finish up with...
2 sets of:
3 x 50 kick choice @ :55
1 x 100 kick FAST @ 2:30
3 x 50 kick choice @ :50
1 x 75 kick FAST @ 2:00
3 x 50 kick choice @ :45
1 x 50 kick all out FAST for time
1:00 rest between sets.
200 easy drill before you get out. Do an excellent job with your HW tonight, tell your parents to look for the CBAC meet announcement in their email tomorrow. Have a great day!
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