Wednesday, February 29, 2012

SMAC- Bronze I with Maureen & Michael

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

Drills to review:
6 kicks 1 stroke backstroke
2 kicks 1 pull breaststroke
fist freestyle drill

KICKING-
Breaststroke kick on deck with the boards (if necessary)
Then breaststroke kick with boards
Dolphin kick with boards (hold hands at the end of the boards)

With fins-
Fly drilling
"lift & drop"
"lift & drop" with a full stroke when they breathe
3 kicks 1 pull fly- same "lift & drop" breathing motion
swim regular fly- put it all together, 2 kicks for each pull

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

Wednesday, February 29, 2012

SMAC- Platinum & Gold

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

1 x 250 @ 4:00- odd 50's are ra2 la2 free drill, even 50's are 1/2 ra 1/2 la back drill
6 x 75 @ 1:30- 25 kick on back (good udk), 25 breast drill, 25 choice drill NO FREE
6 x 100 @ 1:45 (#3&6 @ 1:35)- swim free/swim NO FREE/swim free/kick choice on back, by 25's
1:00 rest, check HR

Tommy the C (MD State Meet taper)-
4 x 75 swim free br 3 @ 1:10 (NOT A HARD STROKE)
Check HR
With fins, finish up with...
20 x 25 @ :45- the usual sets of 4
100 easy drill after #24 = 3000 scy

Jr. Champs taper-
3 sets of:
6 x 50 @ :55
odds- swim free br 3/5 by 25's
evens- swim/kick choice, NO FREE
1 x 300 @ 5:00 pull free br 3/5 by 50's (2nd set with snorkels)
4 x 75 swim back/breast/free by 25's @ 1:20
1:00 rest after 1st set, check HR
200 easy drill after 3rd set = 5000 scy

Do an excellent job with your HW tonight & be sure to give your parents the long course meet schedule. Get excited for the upcoming meets. Have a great day!

Tuesday, February 28, 2012

SMAC- Platinum & Gold

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

2 sets of:
2 x 100 @ 1:45- 50 fist free br 3, 50 choice drill in M-R-S
3 x 50 @ 1:00- drill/kick by 25's in M-R-S
4 x 50 swim/kick by 25's in M-R-S @ :55 (can be free in 1st set, NO FREE in 2nd set)
No rest between sets, check HR after 2nd set
1:00 rest after 2nd set

Jr. Champs taper-
4 sets of:
BROKEN 100 kick- 50/2 x 25, all @ :10 rest
4 x 50 swim/kick by 25's @ :55
BROKEN 75 kick- 3 x 25, all @ :10 rest
4 x 50 swim/kick by 25's @ :55
:30 extra rest
1 x 50 kick all out FAST for time
100 easy drill between sets, easy 200 drill/kick by 50's after 4th set= 5000 scy

MD State Meet taper-
2 sets of:
5 x 50 swim easy @ :55 (odds are free, evens are free/choice NO FREE by 25's)
4 x 75 @ 1:30 as follows:
25 breast kick on back (good u-d-k off the wall)
25 choice drill
25 swim dps- same stroke as drill
No rest between sets, check HR after 2nd set.
200 easy drill/swim after 2nd set = 3200 scy

Do an excellent job with your HW tonight, get excited for the upcoming meets. REMEMBER TO GIVE THE MARCH CALENDAR TO YOUR PARENTS. Have a great day!

Monday, February 27, 2012

SMAC- Bronze I with Maureen & Michael

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

Drills to review-
6 kicks 1 stroke backstroke- head flat, roll hips & get shoulder up by cheek
2 kicks 1 pull breaststroke drill- head flat looking at bottom of pool at the end of each stroke, squeeze feet together at the end of each stroke so their hips come up to the surface

With fins:
Butterfly drilling-
Lift & drop drill;
Lift & drop with a full arm stroke when breathing;
3 kicks 1 pull drill- same "lift & drop" breathing style
If possible, see how they do with some fly without fins.

Finish up with...
Breaststroke kicking races with boards


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

Monday, February 27, 2012

SMAC- Platinum & Gold

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

2 sets of:
3 x 50 catchup free drill @ 1:00
3 x 75 @ 1:25- 25 breast kick on back, 25 breast pull with dolphin kick, 25 choice drill NO FREE
3 x 125 @ 2:15- 50 swim free br 3, 25 swim breaststroke, 25 swim backstroke, 25 fly pull with free kick
No rest between sets, after 2nd set, check HR

Jr. Champs taper-
8 x 25 @ :40
odds- 1/2 swim FAST 1/2 drill
evens- 1/2 kick FAST, 1/2 kick moderate
4 sets of:
7 x 50 @ 1:10 swim at 2nd 50 split of 100 Goal Time (#4 is all drill)
2 x 75 kick @ 1:10- make interval
100 easy drill
1:00 rest between sets- not more than that.
Finish up with...
1 x 400 pull free with snorkel, descend the 100's 1-2/3-4 to what you can
100 easy drill before you get out = 5000 scy.

MD State Meet taper-
16 x 50 as follows:
1- drill/kick by 25's @ 1:00
2- swim/kick free by 25's @ :55
3- swim free/NO FREE by 25's @ :55
4- swim all free br 3 @ :50
No rest between sets of 4, check HR after #16

With fins, finish up with...
16 x 25 @ :45
1&2- swim FAST to 15m, then drill to the end
3- build to FAST
4- all drill
One set of 4 should be kick
3500 scy

Do an excellent job with your HW tonight & start getting excited for the meets. Have a great day!

Sunday, February 26, 2012

SMAC- Platinum & Gold

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

3 x 200 @ :20 rest as follows:
odds- 50 ra2 la2 freestyle drill, 50 choice drill in M-R-S
#2- 50 swim free br 3, 50 kick strong neg split (kick moderate for Tommy the C)

Jr. Champs taper-
3* sets of:
4 x 25 kick FAST @ :40
1 x 100 swim free @ 1:30, get time
4 x 50 kick choice @ :50
1 x 100 swim free @ 1:30- faster
4 x 25 kick FAST @ :40
1 x 100 swim free @ 1:30- faster
1:00 rest between sets, check HR
After 3rd set...
1 x 450 pull free br 3/5/7 by 50's
1:00 rest, check HR
*in 2nd set, 100's are swim IM; in 3rd set, 100's are kick

With fins, finish up with:
20 x 25 @ :45-
1&2- 1/2 swim FAST 1/2 drill
#3- swim build to FAST
#4- all drill

Tommy the C (MD State Meet taper)-
3 sets of:
2 x 75 drill/swim/drill by 25's NO FREE @ 1:25
2 x 75 swim free br 3 @ 1:10
3 x 50 drill/kick by 25's @ 1:00- NO FREE
3 x 50 swim free/NO FREE by 25's NO FREE @ :55
:30 rest after each set, check HR
After 3rd set, finish up with...
1 x 300 swim backstroke- smooth & steady with good u-d-k off each wall.

Then, with Gold-
20 x 25 w/fins @ :45-

200 easy drill before you get out. Do an excellent job on your HW tonight, make sure you're ready for the week ahead. Have a great day!

Saturday, February 25, 2012

SMAC- JP

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

4 sets of:
2 x 75 @ 1:20- drill/swim/drill by 25's
2 x 50 @ :55*- swim/kick by 25's, same stroke as 75
No rest between sets, check HR after 4th set
*2nd set @ :50; 4th set @ :45

8 x 100 @ 1:40-
odds- kick negative split with 5 FAST underwater dolphin kicks off each wall
evens- swim/kick by 50's, NO FREE
2 x 450 swim free br 3 @ 6:30- descend the 150's within each 450 to what you can
8 x 100 @ 1:40-
evens- swim 50 back, 25 breast, 25 free
odds- kick on back with STRONG negative split, 5 FAST u-d-k off each wall
2 x 300 swim free or back @ 4:30 (free) or back (5:00), desc 1-2 to something juicy!
:30 rest
2 x 300 swim free or back (whichever you didn't do in the previous 2 x 300's) desc 1-2 to something juicy!
1:00 rest, check HR

Finish up with 6 sets of:
4 x 25 @ :35-
odds are half FAST 1/2 drill
evens are swim build to FAST
1 x 50 swim FAST back/breast @ :45
No rest between sets

200 easy drill/swim by 50's = 6800 scy
Hope you enjoyed your trip to NYC! Do an excellent job with your HW this weekend, workout on Sunday is 4-6, see you then. Have a great day!

Friday Morning, February 24, 2012

SMAC- Gold

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

4 sets of:
2 x 75 drill/swim/drill by 25's @ 1:20
2 x 50 swim/kick- build, by 25's @ :55
No rest between sets, check HR after 4th set

With fins-
18 x 75 swim @ 1:40 desc 1-3's to something all out smoking FAST - two sets of 3 are kick

200 easy drill/swim by 50's before you get out.

Do an excellent job in school today. Remember, NO WORKOUT THIS AFTERNOON. Next workout is Sunday Afternoon at 4 p.m. Have a great day!

Thursday, February 23, 2012

SMAC- Gold

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

6 x 100 as follows-
odds @ 1:45- 50 catchup free drill, 50 choice drill NO FREE
evens- 50 breast pull w/dolphin kick, 50 choice kick neg split on back, @ 1:45
15 x 50 as follows-
1&2- swim breast/free by 25's @ :50
1- swim/kick free by 25's @ :45
1:00 rest, check HR

Tommy the C (MD State Meet taper)-
4 sets of:
5 x 25 swim FAST from a dive, get time & add up; walk back to the far end
3 x 100 swim/kick by 50's (same stroke as 25's) @ 2:00, desc 1-3 to something juicy! (Can you be faster than your 5 x 25's added together?)
100 easy drill/swim by 25's after each set, then 1:00 rest
After 4th set...
1 x BROKEN 100 Kick- your choice
200 easy drill before you get out

Gold (Jr. Champs Taper)-

4 sets of:
3 x 125 swim free br 3 @ 1:45
1 x 75 swim free br 3 @ :55
3 x 75 swim free/NO FREE/free by 25's @ 1:10 (swim IM- NO FREE- in even sets @ 1:20)
1 x 125 swim free br 3 @ 1:30
1:00 rest after 1st & 3rd sets, check HR

With fins, finish up with...
20 x 25 @ :40- the usual!

200 easy drill before you get out. Do an excellent job on your HW tonight. Remember, NO WORKOUT TOMORROW AFTERNOON. 5:30-7:10 a.m. tomorrow morning. Have a great day!

Thursday, February 23, 2012

SMAC- Bronze II with Christie & Michael

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

Review the following drills (4 x 25's of each?):
Catchup freestyle drill- big kick, hands touch each other out front, roll head to the side to breathe
Double arm backstroke drill- thumbs out/pinky's in, keep arms straight as the move through the air
2 kicks 1 pull breaststroke drill- squeeze feet together at the end of each kick, body flat at the end of each stroke with head looking down at the bottom of the pool- not looking forward!

Get fins for fly drilling-
Review the "lift & drop" drill, "lift & drop" with a full stroke when they go to take a breath, and 3 kicks 1 pull fly drill. Concentrate on the "lift & drop" breathing throughout all the drills.
Try to go some straight 25's swim fly after going through those drills.

Finish up with-
Break into two groups, one working on flip turns, the other working on breaststroke kicking with boards.

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

Wednesday, February 22, 2012

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 6 kicks 1 stroke backstroke/drill/drill/kick, by 25's
1:00 rest

3 x 100 @ 1:45- 50 fist free br 3, 50 2 kicks 1 pull breaststroke drill
6 x 75 @ 1:20- 25 choice breaststroke drill, 25 choice kick on back build, 25 fly pull with free kick
3 x 150 @ 2:40- 50 swim backstroke, 25 swim breaststroke- build, 50 swim free, 25 breast kick on back
12 x 25 @ :40 as follows
1- drill
2- swim dps
3- kick, with 5 FAST u-d-k off the wall
1:00 rest after #12, check HR

1 x 300 @ 5:00 pull free w/snorkel- roll hips evenly, finish each stroke completely
24 x 50 @ :55
1-2 swim freestyle br 3
3- swim free/NO FREE by 25's
4- swim/kick by 25's, NO FREE
1 x 300 @ 5:00 pull free w/snorkel
1:00 rest, check HR

With fins, finish up with:
16 x 25 @ :40
1&2- breakout FAST to 15m, then drill to the end
3- swim build to FAST
4- all drill

Do an excellent job with your HW tonight, get excited for your meet. Remember, workout on Friday Morning from 5:30-7:10 a.m., no workout on Friday Afternoon. Have a great day!

Tuesday, February 21, 2012

SMAC- Platinum & Gold

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

3 sets of:
2 x 125 @ 2;15- 50 ra2 la2 free drill, 745 drill-swim-drill NO FREE
3 x 50 kick @ :55 (@ :50 in 2nd set; @ :45 in 3rd set, can be swim/kick)
No rest between sets, check HR after 3rd set

Jenna & Gold (Jr. Champs taper)-
3 sets of:
3 x 75 @ 1:10 swim free/kick/swim free by 25's
1 x 150 swim free br 3 @ 2:00
3 x 75 @ 1:10 swim free/NO FREE/free by 25's
1 x 250 swim free br 3 @ 3:00
3 x 75 @ 1:10 swim free br 3/5/3 by 25's
1 x 200 swim- 100 free, 100 M-R-S, or 200 IM; desc 1-3
:30 rest between sets, check HR

With fins, finish up with...
18 x 25 @ :40
1&2- 1/2 swim FAST, 1/2 drill
#3- all swim FAST

Tommy the C (State taper)-
4 sets of:
BROKEN 100 kick- 50/25/25, all @ :10 rest
4 x 50 swim/kick by 25's @ :55
BROKEN 75 kick- 3 x 25 kick, all @ :10 rest
4 x 50 swim/kick by 25's @ :55
:30 rest
1 x 50 kick all out FAST for time
1:00 rest between sets, check HR

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

Monday, February 20, 2012

SMAC- Gold

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

4 sets of:
4 x 50 drill/swim by 25's @ 1:00- free in 1st set, NO FREE in 2nd-4th sets
1 x 100 kick choice on back, desc 1-2 @ 1:45
No rest between sets, check HR after 4ht set

Tommy the C (State Meet taper)-
4 sets of:
7 x 50 @ 1:10 swim at 2nd 50 split of 100 scy Goal Time (#4 is drill)
2 x 75 kick choice @ 1:10 on back (even sets can be with boards)
100 drill choice
1:00 rest between sets.
200 easy drill after 4th set = 4600 scy

Jr. Champs taper-
6 sets of:
1 x 350 swim free br 3, except last 100 is br 5, @ 5:15
4 x 50 swim/kick by 25's @ :50
3 x 75 swim desc 1-3 to what you can @ 1:20 (even sets, these 75's are kick @ 1:30)
No rest between sets, check HR after 6th set.
6650 scy

Do an excellent job with your HW today, try to help around the house as long as you're home all day. Regular schedule tomorrow, but early on Friday - and NO PM WORKOUT ON FRIDAY. Have a great day!

Monday, February 20, 2012

SMAC- Bronze I with Maureen & Michael

Review streamlined pushoffs & underwater dolphin kick before getting in!

5 x 50- 25 ra2 la2 free drill, 25 fly kick on side
5 x 50- 25 double arm back drill, 25 breast kick on back
1:00 rest

Review 2 kicks 1 pull breaststroke drill (hands go outside shoulders with slight bend in the elbow, then sweep in fast and lunge all the way back to the front, head looking DOWN at the bottom of the pool at the end of each pull), then...
6 x 25 2 kicks 1 pull breaststroke drill- head down, squeeze feet together at the end of each stroke

Review "lift & drop" fly drill- small, steady dolphin kicks while looking down at the bottom of the pool & blowing the air out through their noses with small, controlled bubbles. When they need a breath, they lift & drop their chin in ONE motion while breathing in, then they blow that air out slowly through their noses while doing the steady, gentle dolphin kick again. THE KEY- is to move their chin up and then back down in ONE motion, not to lift their chin & let it get caught looking forward while they breathe in and then out again.

6 x 25 "lift & drop" fly drill

KICKING- review underwater dolphin kick when they push off the wall, blowing the air slowly out through their nose while they're under water.
Go 8 x 25 kick on back, focusing on the 5 FAST underwater dolphin kicks when they push off each time.

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

Sunday, February 19, 2012

SMAC- Gold

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

4 sets of:
2 x 25 kick @ :35- odds are 1/2 FAST 1/2 moderate; evens are build to FAST
1 x 150 @ 2:40- 75 swim free br 3/5/3 by 25's; 75 drill/swim/drill NO FREE
NO rest between sets; check HR after 4th set

Tommy the C (MD State taper)-
4 sets of:
1 x 75 @ 1:10- 50 swim, 25 kick on back NO FREE
3 x 25 kick FAST @ :40
1 x 150 swim free br 3 STRONG negative split
3 x 50 kick FAST @ :10 rest (odd sets with board, even sets on back)
:30 rest between sets.
Check HR after 4th set & OML

With fins, finish up with 6 sets of-
6 x 25 @ :40- odds are 1/2 FAST 1/2 drill, evens are swim build to FAST
3 x 75 swim @ 1:30 desc 1-3 to all out FAST
No rest between sets; odd sets are free, even sets are NO FREE

Jr. Champs taper-
4 sets of:
2 x 150 swim free br 3 @ 2:15
1 x 150 swim IM @ 2:30- Im can be 50 of fly/back/breast or 2 x 75 IM's, NO FREE
2 x 150 swim free br 3 @ 2:15
1 x 150 @ 2:45 kick on back- desc 1-2/3-4
No rest between sets; check HR after last set.

With fins, finish up with-
24 x 25 @ :40- the usual sets of 4; odd sets free, even sets NO FREE

200 easy drill before you get out. Remember, workout tomorrow morning is 8-10 a.m. Eat well tonight & do some homework. Have a great day!

Friday, February 17, 2012

SMAC- Platinum & Gold

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

3 sets of:
1 x 125 @ 2:15- odd 25's are drill/even 25's are kick build (NO FREE odd sets; Free on 2nd set)
3 x 25 @ :35- odds are 1/2 swim FAST 1/2 drill; #2 is swim build to FAST
1 x 150 @ 2:45- swim/kick by 25's choice, descend the 25's kick 1-3 to FAST
No rest between sets; after 3rd set, check HR then continue right into...
16 x 50 @ :50 in sets of 4 as follows-
2- swim/kick free by 25's
2- swim choice with different strokes on both 25's, NO FREE
1:00 rest after #16, check HR

Tommy the C-
4 sets of:
2 x 250 swim free br 3 @ 3:20, desc 1-2 to what you can
5 x 50 kick-
odd sets @ :45, make interval
even sets @ 1:10- FAST
No rest between sets, check HR after 2nd & 4th sets.

With fins, finish up with 24 x 25 @ :40- the usual sets of 4
200 easy drill before you get out = 6000 scy.

Plat/Gold-
18 x 150 @ 3:00 as follows:
odds- FAST, various (by rounds)
#1- straight 150 swim
#3- BROKEN, 75/50/25 FAST- all @ :10 rest
#5- BROKEN, 3 x 50 FAST @ :10 rest
evens- all drill/swim dps by 25's
Keep track of your times on the odd 150's

With fins, finish up with 24 x 25 @ :40- the (almost) usual sets of 4
200 easy drill before you get out = 5700 scy

Do an excellent job on your HW tonight, don't wait until Sunday Night to get started. Sunday workout is 4-6 p.m., then on Monday it's 8-10 a.m. Have a great day!

Thursday, February 16, 2012

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/6 kicks 1 pull backstroke drill, by 25's
1:00 rest

3 sets of:
2 x 75 @ 1:20- 50 breast pull w/dolphin kick, 25 breast kick on back
1 x 200 kick- 100 choice on back, 100 breast with board, desc 1-3
:20 rest between sets, check HR after 3rd set
After 3rd set, continue right into...
18 x 50 as follows:
1&2- swim free br 3/5 by 25's @ :45, neg split each 50
3&4- swim back/breast by 25's @ :50
5&6- kick breast/free by 25's with boards @ :55, desc 1-2
No rest between sets of 6; check HR after #18

Tommy the C-
4 sets of:
2* x 200 swim choice @ 3:00- except 3rd 50 is kick on back
1* x 150 @ 2:15 swim IM order/free by 25's- fly/free/back/free/breast/free
:15 rest, put on snorkel
5 x 50 swim free with snorkel @ :45
*- alternate one set with 2 x 200, then the next set 2 x 150's
No rest between sets, check HR after 4th set. Then get fins
With fins-
24 x 25 @ :40- the usual sets of 4

Platinum/Gold-
6 sets of, all @ 2:20-
1 x 150- 50 kick/100 swim
1 x 150- 100 kick/50 swim
1 x 150*- all kick FAST
*- in even sets, 1 x 150 kick FAST is 3 x 50 kick FAST @ :10 rest
1 x 150 swim BIG negative split free or back
1:00 rest between sets, check HR

With fins, finish up with...
24 x 25 @ :40- the (almost) usual sets of 4

100 easy drill before you get out. Do an excellent job with your HR tonight, remember next Monday is a holiday- workout is 8-10 a.m. Have a great day!

Wednesday, February 15, 2012

SMAC- Bronze I with Maureen & Michael

Review streamlined pushoffs & underwater dolphin kick before everybody gets in!

Review fist free drill, then...
4 x 50- 25 fist free drill br 3, 25 kick choice FAST on back
4 x 50- swim free br 3/6 kicks 1 stroke backstroke drill, by 25's
8 x 25 kick FAST with boards- odds are free, evens are breaststroke
1:00 rest

On deck, review "lift & drop" fly drill- lift & drop their chin in one motion to "sneak in" a breath
With fins-
Fly drilling**:
- fly kick with boards, feel the dolphin motion coming from their torso, all the way down through their toes
- lift & drop drill
- 3 kicks 1 pull drill
**skip the right arm2/left arm2 fly drill, I don't want anybody learning a sloppy freestyle breathing drill here!

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

Wednesday, February 15, 2012

SMAC- Platinum & Gold

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

2 sets of:
3 x 100 @ 1:45- 50 ra2 la2 free drill, 50 choice breaststroke drill
6 x 25 @ :40-
odds- kick choice on back with 5 FAST u-d-k
evens- fly pull with free kick- lift & drop chin in one motion
4 x 75 swim fly/free/breast, by 25's @ 1:20 (@ 1:10 in 2nd set)
No rest between sets, check HR after 2nd set

1 time through:
12 x 100 free br 3, 2 @ 1:15, 1 @ 1:05
8 x 50 kick choice @ :55- 5 FAST u-d-k off each wall
12 x 75 swim-
2 IM (NO FREE) @ 1:10
1- choice (free or back) @ :55
8 x 50 kick choice @ :50, odds can be with board
1 x 600 kick- 100 neg split on back, 50 FAST with boards
1:00 rest, check HR

200 easy drill after 600 kick = 6000 scy. Do an excellent job with your HW tonight. Drylands tomorrow at 5:30 a.m. Have a great day!

Tuesday Morning, February 14, 2012

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
8 x 75 as follows-
1&2- 50 fist free, 25 breast kick on back
3&4- 25 choice kick build to FAST, 50 drill NO FREE
6 x 100 @ 1:40 as follows-
odds- swim/kick NO FREE on both 50's
evens- all kick 50 on back, 50 with board
1:00 rest, check HR

3 sets of:
4 x 150 as follows, all @ 2:00-
1&2- swim free br 3, desc 1-2 to what you can; strong 2nd half on both
#3- IM order/free by 25's- fly/free/back/free/breast/free
#4- 50 swim free br 3/25 kick, 25 swim free/50 kick- you'll have to hustle here
1 x 300* swim free with buoy, desc 1-3 to what you can- #3 should be juicy!
No rest between sets of 3; check HR immediately after 3rd set & OML
*Jenna- go 600's in each set, or 300's with the group, then 3 x 400 swim backstroke 300/100, 200/200, then 100 drill/300 swim FAST

Work on starts before you go.

Do an excellent job with your HW today & do something nice for your parents at home. Regular workout tomorrow afternoon. Have a great day!

Monday, February 13, 2012

SMAC- Bronze I with Maureen & Michael

Review streamlined pushoffs & underwater dolphin kick before getting in!

Review fist freestyle drill (fingers over thumbs), make sure they're breathing every three strokes, and ROLLING their heads to breathe to the side, not lifting their heads to the front.
4 x 50 fist free drill br 3
4 x 50 swim free br 3/kick FAST on back, by 25's

Review 6 kicks 1 stroke backstroke drill- thumbs out first & pinkies in first; head flat & get shoulder up by cheek when taking the 6 kicks
6 x 75 as follows:
25 6 kicks 1 stroke backstroke drill
25 swim regular backstroke
25 breast kick on back (drop feet down, whip them around)

Work on underwater dolphin kick-
6 x 25 kicking on back with the 5 FAST underwater dolphin kicks before they break out- blow air SLOWLY out their nose while underwater. Choice kick once they break out, but it must be FAST.

BREAK INTO TWO GROUPS:
-one group starts working on the breaststroke pullout (streamlined pushoff; big pull to their thigh; then starts the kick as their hands come up under their face- important NOT to pick their head up until their hands pass under their face, after they've started the kick).
-the second group works on flip turns; make sure they're pushing off on their back, then rolling onto their side

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

Friday, February 10, 2012

SMAC- Silver

300 swim freestyle
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest

3 sets of:
2 x 75- 25 kick on back (choice) with 5 FAST underwater dolphin kicks, then 50 drill/swim by 25's NO FREE
1 x 100 @ 2:00- 50 swim free br 3/5 by 25's, 50 swim/kick by 25's NO FREE
2 x 25 @ 1:00-
#1- kick 1/2 FAST 1/2 easy
#2- swim build to FAST
No rest between sets, check HR after 3rd set.

If there is time, finish up with...
Turns from mid-pool:
2- free
2- NO FREE

Do an excellent job with your HW tonight, get excited for the meet this weekend. REMEMBER, NO WORKOUT ON MONDAY! Have a great day!

Friday, February 10, 2012

SMAC- Gold

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

3 sets of:
2 x 100 @ 1:45- 50 choice free drill, 50 drill/kick by 25's NO FREE
1 x 150 IM (NO FREE) @ 2:45, each 50 is drill/swim by 25's
No rest between sets, check HR after 3rd set.
1:00 rest after 3rd set

2 sets of:
4 x 75 swim @ 1:15- 50 free br 3, 25 NO FREE
6 x 25 @ :40-
odds are 1/2 swim FAST 1/2 drill
evens are swim build to FAST
No rest between sets, check HR after 2nd set.

From mid-pool until 6 p.m., finish up with...
Turns- go 2 free, 2 NO FREE

Do an excellent job with your HW tonight. Remember- NO WORKOUT ON SUNDAY OR MONDAY. Have a great day!

Thursday, February 9, 2012

SMAC- BRONZE II with Christie & Michael

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

6 x 50- ra2 la2 free drill, breast kick on back by 25's

Review breast kick on deck-
6 x 25 breast kick with boards
4 x 25 breast pull with free kick
6 x 25 kick FAST-
odds are free, evens are breaststroke kick

Talk about flip turns
From mid-pool...
somersaults- can anybody go two in a row? Three?!?

Then...
Free to back flip turns

Kicking races if there is time.

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

Thursday, February 9, 2012

SMAC- Gold

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

3 x 100 @ 1:45- 50 fist free drill (br 3), 50 drill NO FREE
4 x 50 @ :50- swim free/NO FREE- same stroke you drilled above on 2nd 25
6 x 25 @ :35-
odds- kick 1/2 FAST 1/2 moderate on back
evens- swim build to FAST- NO FREE
1:00 rest

2 sets of (in 2nd set, 25's are on back & the 100 is with a board):
4 x 25 kick FAST with boards @ :45
1 x 100 kick on back with BIG negative split @ 2:00
4 x 25 kick FAST with boards @ :35
1 x 100 kick FASTER than 1st 100 @ 2:00
4 x 25 kick with boards @ :25- 1st 1/2 FAST, then make interval
:20 extra rest
1 x 100 kick all out FAST for time
1 x 300 pull with snorkel- get time & descend 1-2
1:00 rest between sets.

With fins, finish up with...
12 x 150 @ 2:40 swim desc 1-3's to all out smoking FAST for time (last 3 are kick)

200 easy drill before you get out. Do an excellent job with your HW tonight & be sure to remind your parents about the meet warmup times this weekend. Have a great day!

Wednesday, February 8, 2012

SMAC- Platinum & Gold

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

6 x 50 @ 1:00-
odds- swim free/fist free by 25's
evens- drill/swim by 25's NO FREE
3 sets of:
3 x 25 @ :35- kick choice on back with 5 FAST u-d-k, then kick moderate to the end
4 x 50 @ 1:00- 25 ra2 la2 free drill (good head position), 25 breast pull w/dolphin kick
3 x 75 @ 1:20- 25 kick with 5 FAST u-d-k, then 50 swim breaststroke - finish kick at surface
1 x 300- 100 swim free br 3/5 by 50's, 100 kick choice (FAST u-d-k), 100 swim/drill by 25's breast or fly (NO FREE OR BACK)
:30 rest between sets- check HR; after 3rd set...

With fins-
SWIMMING ON FRIDAY: 12 x 150 swim desc 1-3's @ 2:40 (last 3 are kick);
Swimming on Saturday: 24 x 25 @ :40 as follows:
odds- always drill
#2- swim 15 yards FAST, then drill to the end
#4- kick build to FAST
No rest between sets of 4.

Finish up with...
SWIMMING ON FRIDAY:
6 sets of:
4 x 25 kick FAST with boards @ :40
1 x 100 @ 1:45 kick STRONG negative split on back (5 FAST u-d-k!)
No rest between sets, check HR after last set.
Swimming on Saturday:
18 x 50 @ :55-
2 swim choice
1- kick on back with 5 FAST u-d-k!

200 easy drill before you get out. Do an excellent job on your HW tonight . Look for an email tonight with the warmup times for this weekend. Have a great day!

Tuesday, February 7, 2012

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM-each 100 is kick/drill/drill/breast pull with free kick drill, by 25's
1:00 rest
3 x 300 @ :20 rest as follows:
odds- 50 ra2 la2 free drill, 50 drill/swim NO FREE
#2- 50 swim free br 3/5 by 25, then 50 kick neg split- desc the 100's 1-3 to what you can
1:00 rest, check HR

With fins:
30 x 25 @ :40 as follows:
1&3- drill
2&4- FAST
#5- LUNGBUSTER!
1:00 rest

12 sets of:
2 x 50 kick negative split on back @ :55
1 x 75 @ 2:00 kick all out FAST for time- a barbarian effort here!
No rest between sets; after 4th & 8th sets, 1 x 150 drill/swim IM (NO FREE) by 25's

Finish up with...
12 x 100 as follows:
odds- swim free br 3, except 3rd 25 is kick on back
evens- 50 swim, 50 kick- NO FREE
I'll give everybody their intervals

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. Have a great day!

Monday, February 6, 2012

SMAC- BRONZE I with Maureen & Michael

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

6 x 50- ra2 la2/breast kick on back by 25's

Review breaststroke kick on deck with boards ("up, out, around...glide!")
8 x 25 kick breast with boards

Review 2 kicks 1 pull breaststroke drill- head flat, looking at the bottom of the pool while they take their two kicks; as hands sweep out, elbows are slightly bent. Turns hands "in & down" as they do their "insweep".

6 x 50 2 kicks 1 pull breaststroke drill/choice kick FAST on back by 25's

Break into two groups- one group for flip turns, the other group for breaststroke kick, then switch

If there is time...
KICKING RACES!

Everybody do an excellent job with their HW tonight & bring in their report cards so we can see how you're doing in school. Practice your breaststroke kick in front of the big mirror at home. Have a great day!

Monday, February 6, 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 swim free/fist free drill @ 1:00
2 x 75 drill/kick/drill, NO FREE, by 25's @ 1:20
1 x 100 @ 1:40 kick on back, get time

4 x 75 swim/drill/swim in M-R-S, NO FREE @ 1:20
2 x 100 kick on back @ 1:40, desc 1-2 to what you can

4 x 75 swim/kick/swim by 25's in M-R-S, NO FREE @ 1:20
3 x 100 kick @ 1:40, desc 1-3 to something juicy
1:00 rest, check HR

PLATINUM-
1 x 700 swim free with snorkel, get time
7 x 100 swim free/choice by 50's @ 1:30
1 x 700 swim free with snorkel, faster than #1
7 x 100 swim free br 3 @ 1:25
1 x 700 swim free w/snorkel, fastest of the day
7 x 100 swim as follows:
odds- choice @ 1:25
evens- free @ 1:15

If there is time...24 x 25 with fins (the "sort of" usual @ :40)

GOLD-
8 rounds of:
4 x 25 from a dive- odds 1/2 FAST 1/2 drill; evens are all FAST
1 x 150 swim BIG negative split free (or back) (sets 3, 5 & 7 are 3 x 100 swim free with an interval I give you)

If there is time...24 x 25 with fins (the usual sets of 4 @ :40)

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!

Sunday, February 5, 2012

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 6 kicks 1 pull backstroke/drill/drill/kick, by 25's
1:00 rest

8 x 25 @ :35-
odds, drill choice in M-R-S (NO FREE)
evens- kick build to FAST
4 x 75 @ 1:20 as follows:
25 swim free br 3, 50 drill/kick NO FREE
1:00 rest

5 x 100 as follows:
1&3- swim/kick choice NO FREE @ 1:35
#'s 2, 4 &5- swim IM @ 1:45, desc 1-3 to something juicy
1 x 100 @ 1:35 kick choice (make the interval NO MATTER WHAT IT TAKES)
5 x 100- as above
1 x 200 @ 3:00 swim IM, STRONG neg split on each 50
5 x 100- as above
1 x 300 swim free freestyle with STRONG negative split, 2nd 150 at 90% or better

5 x 100 as follows:
1&3- swim free/M-R-S by 50's @ 1:25
#2, 4 &5- 50 swim, 50 kick in M-R-S (NO FREE) @ 1:45, desc 1-3 to something smoking FAST
1 x 250 swim free, last 100 @ 90% or better
5 x 100 as above
1 x 150 swim kick FAST
5 x 100 as above
1 x 50 choice FAST from a dive

With fins, finish up with...
24 x 25 @ :40 as follows:
1&2- 1/2 swim FAST 1/2 drill
#3- swim FAST
#4- LUNGBUSTER

200 easy drill before you get out. Do an excellent job on your HW tonight & remember to bring in your report card so I can see how you're doing in school. Have a great day!

Friday, February 3, 2012

SMAC- Platinum & Gold

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

4 x 225 as follows:
1 x 125 @ 2:10
-50 catch-up free drill
-25 choice kick on back, build
-50 drill NO FREE
1 x 100 @ 1:45, desc 1-2's to what you can
-50 swim NO FREE (same stroke you drilled on the end of the 125 above)
-50 kick with STRONG negative split on back
1:00 rest after last 100 swim/kick, check HR; then...
9 x 50 @ :50-
odds are swim free br 3/5 by 25's with STRONG negative split
evens are swim/kick by 25's NO FREE
1:00 rest, check HR

4 sets of:
4 x 75 @ 2:00-
1- BROKEN: 3 x 25 swim FAST @ :10 rest
2- drill/swim/drill by 25's @ 2:00
3- BROKEN: 50/25 swim FAST @ :10 rest
- 50 easy drill after 3rd 75
4- kick FAST for time
- 150 easy: 50 drill, 25 breast kick on back after each set of 4 x 75's

After last set of 75's...
12 x 50 kick @ :50- 2 on back, 2 with board- or something similar, but no more than 2 at a time the same way. Focus on the 5 FAST underwater dolphin kicks on your back.

With fins, finish up with...
9 x 150 descend sets of 3 @ 2:40 to something juicy FAST! (last set of 3 is kick on back)

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. Sunday at 4 p.m. Have a great day!

Thursday, February 2, 2012

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is swim/kick by 25's
1:00 rest
4 x 50 drill (NO FREE)/fly kick on side by 25's @ 1:00
3 x 100- 50 ra2 la2 free drill, 50 drill in M-R-S (NO FREE) @ 1:45
12 x 75-
1&2- always swim free br 3/5/3 by 25's @ 1:10
3&4- 25 swim breaststroke (build), 50 kick with strong negative split & good u-w-k, @ 1:20
1:00 rest, check HR

8 sets of:
4 x 25 from a dive- 1/2 swim FAST 1/2 drill, break out FAST and get to 15m as quickly as you can, then drill to the end.
1 x 50 drill- same stroke as 25's @ 1:00
2 x 50 swim FAST from a dive @ 1:30 (even sets of 2 are 75's @ 2:00)
No rest between sets.
After 8th set...
1 x 600 pull with snorkel- rotate hips evenly, finish stroke completely.

With fins, finish up with...
9 x 150 @ 2:40, desc sets 1-3's to something all out smoking FAST

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. Have a great day!

Thursday, February 2, 2012

SMAC- Bronze II with Christie & Michael

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

6 x 25 @ :10 rest- odds are ra2 la2 free drill; evens are 6 kicks 1 stroke backstroke drill
4 x 50 as follows:
25 kick on back (5 FAST underwater dolphin kicks off the wall!), then 25 swim choice with a BIG kick

Talk about breaststroke kick on deck- "up, out, around- and glide!"
With boards, work on breaststroke on deck, then in the water, see who can glide the furthest after each kick. Go at least 4 x 25 breast kick on back, let them drop their feet down- keeping their knees at the surface, not out of the water.

Break into groups and work on flip turns-
Start with somersaults, blowing the air out slowly through their nose;
build up to two somersaults, then see if they can swim into the wall freestyle, flip onto their back and push off on their back

If there is time...kicking races!!

Do an excellent job on your HW tonight & remember to bring in your report cards so we can see how you're doing in school. Work on the breaststroke kick in front of the big mirror at home over the weekend. Have a great day!

Wednesday, February 1, 2012

SMAC- BRONZE I with Maureen & Michael

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

1 x 150 to start:
25 ra2 la2 free drill, then 25 kick on back- see who can flip turns & try to get everybody to flip onto their back & push off underwater, doing the dolphin kick

Quickly review backstroke drill, 6 kicks 1 pull back- head flat, small steady kick, shoulder up by their cheek for the six kicks
6 x 50 6k 1 stroke back drill, swim backstroke by 25's

Talk about double arm backstroke drill- head flat, steady freestyle kick, thumbs out first &
pinkies in first, keep arms straight as they move through the air
6 x 25 double arm back drill
Then,
6 x 25 swim full stroke backstroke


Split into groups for work on flip turns

If there is time, go some kicking races- on back, working on the underwater dolphin kick off the wall.

Do a great job on your HW and remember to bring in your report cards so we can see how you're doing in school. Have a great day!

Wednesday, February 1, 2012

SMAC- Platinum & Gold

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

With fins:
Fly drilling
1:00 rest, take fins off

3 sets of:
6 x 50 as follows:
1-3, swim/kick free @ :55 (#2 is swim neg split free)
4&5- fly drill/kick by 25's @ 1:00
#6- swim fly/kick by 25's @ :55
1 x 400 pull free w/snorkel, desc 1-3 to what you can
1:00 rest between sets, check HR after each 400

12 x 75 @ 1:20 as follows:
1&2- swim back/breast/free by 25's
#3- swim free br 3/5/3 by 25's
#4- kick on back
No rest between sets of 4, check HR after #12

With fins, finish up with...
24 x 25 @ :45- the (almost) usual sets of 4

200 easy drill/swim dps before you get out. Do an excellent job with your HW today and remember to bring in your report cards so I can see how you're doing in school. Have a great day!