Sunday, April 1, 2012

SMAC- Platinum & Gold

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

4 x 100 @ 1:45- 50 fist free br 3, 50 choice drill in M-R-S (NO FREE)
8 x 25 @ :40-
odds 1/2 swim FAST 1/2 drill in M-R-S
evens- kick build to FAST

4 x 50 swim/kick by 25's free @ :45
3 x 250 swim free br 3 desc 1-3 to what you can @ 3:45
3 x 75 kick on back desc 1-3 @ 1:45

4 x 50 swim/kick by 25's (IM order) @ :45
3 x 150 swim in M-R-S desc 1-3 @ 3:00
3 x 75 kick desc 1-3 with boards @ 1:45

4 x 50 swim/kick by 25's in M-R-S @ :45
3 x 75 swim IM desc 1-3 @ 1:30
3 x 75 kick desc 1-3 @ 1:45
1:00 rest, check HR

8 x 50 kick on back @ :50
6 x 100 swim/kick by 50's desc 1-3's @ 2:00- get time on #3 & 6, check HR

Do some HW tonight and remember: workout tomorrow is 8-10 a.m. Have a great day!

Friday, March 30, 2012

SMAC- Platinum & Gold

400 swim freestyle
400 reverse IM- each kick, drill, drill, swim- by 25's

8 x 100 as follows:
odds @ 1:40- 50 ra2 la2 free drill, 50 drill NO FREE
evens @ 1:50- kick 50 on back, 50 w/board- neg split each 50
8 x 50 swim as follows:
odds- free neg split @ :45
evens- swim/kick by 25's NO FREE @ :50
1:00 rest, check HR

6 sets of:
3 x 50 swim back/breast by 25's @ :55 (@ :50 in 2nd set, @ :45 in 3rd set)
2 x 25 kick FAST breaststroke with boards @ :35
1 x 150 swim negative split free br 3- BIG negative split, desc the 2nd 75 1-3/4-6 to what you can; get time & check HR after each 150
:30 rest between sets.
100 easy drill after 6th set = 4200 scy

2 starts before you go. Anybody up for a 100 IM from a dive?

Do an excellent job with your HW tonight. Remember to give your parents the April calendar. Sunday at 4 p.m. Have a great day!

Thursday, March 29, 2012

SMAC- Platinum & Gold

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

2 x 75 @ 1:20- drill/drill/kick by 25's NO FREE
1 x 100 kick on back, strong negative split @ 1:45
2 x 75 @ 1:20- as above
2 x 75 kick on back, desc 1-2 to what you can @ 1:30
2 x 75 @ 1:20- as above
3 x 50 kick on back @ 1:00 desc 1-3 to something juicy

3 x 100 swim free br 3 @ 1:30- strong negative split
3 x 50 kick on back @ :45
3 x 100 swim free @ 1:30 as above
2 x 75 kick on back @ 1:20, desc 1-2 to something strong
3 x 100 @ 1:30- as above
1 x 100 kick all out FAST for time
1:00 rest, check HR


With fins, 30 x 25 @ :45 as follows:
1&2- fly pull with free kick drill
3- swim FAST fly
4- kick FAST
5- LUNGBUSTER!
1:00 rest, take fins off

Finish up with 3 sets of:
3 x 50 swim back/breast by 25's @ :55 (@ :50 in 2nd set, @ :45 in 3rd set)
2 x 25 kick FAST breaststroke with boards @ :35
1 x 150 swim negative split free br 3- STRONG negative split, desc the 2nd 75 1-3 to what you can; get time & check HR after each 150
:30 rest between sets.

200 easy drill before you get out, 2 starts before you go. Do an excellent job with your HW tonight. Be sure to give your parents the April calendar. Have a great day!

Wednesday, March 28, 2012

SMAC- Bronze I with Maureen & Michael

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


Drills to review:

• Catch-up freestyle drill: hands touch out in front, roll head to side to breathe, steady kick

• 2 kicks 1 pull breaststroke- squeeze feet together at the end of each kick, FAST hands back to the front after each stroke, look at the bottom of the pool after each stroke

• Underwater dolphin kick on pushoffs- small fast kicks, slowly blow air out nose while underwater.

KICKING-

Review breaststroke kick on deck with boards (if necessary), then breast kick with boards and on back in the water. If possible, go some 50's kicking races, 25 breast kick, 25 free kick; maybe some races with boards, others on their backs??

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

Wednesday, March 28, 2012

SMAC- Platinum & Gold

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

6 x 25 @ :35- fist freestyle drill br 3, fingers over thumbs, feel water on forearms
3 x 100 @ 1:45- 50 ra2 la2 free drill (watch head position), 50 2 kicks 1 pull breaststroke drill- squeeze feet together at the end of each kick, get head down at the end of each stroke
6 x 75 @ 1:20- 25 fly pull with free kick, 25 kick free on back (build to FAST), 25 choice drill in M-R-S (NO FREE)
1 x 600 as follows:
200 kick choice on back, focus on 5 FAST underwater dolphin kicks off each wall (even 50's faster than odd 50's)
100 choice drill, NO FREE or BACK
1:00 rest, check HR

24 x 50 as follows:
1-8: swim freestyle with snorkel, 3 @ :55, 1 @ :45
9-12: swim back/breast by 25's
1 x 800 pull free as follows:
150 br 3/50 br 7- roll hips evenly, watch head position & finish each stroke; even 200's faster than odd 200's
1:00 rest, check HR
4300 scy

Finish up with...
4 starts, then 1 x 100 easy drill

Do an excellent job with your HW tonight. Be sure to remind your parents that the April calendar will be out on Friday (it will include the workout schedule for next week, when several schools are on their spring break). Have a great day!

Tuesday, March 27, 2012

SMAC- Platinum & Gold

400 swim freestyle
400 reverse IM- each 100 is 2 dolphin kicks 1 pull breaststroke/drill/drill/kick on back with hands toward ceiling, by 25's
1:00 rest

With fins, 2 sets of:
6 x 25 @ :35 breast pull with 2 dolphin kicks
4 x 50 @ :50- 25 breast pull with free kick, 25 kick FAST on back
No rest between sets, check HR after 2nd set, then take fins off.
12 x 50 swim @ :50
odds- free br 3/5 by 25's with strong negative split
evens- swim breast/free by 25's
1:00 rest, check HR

24 x 75 as follows:
odds- swim free br 3/5/3 by 25's @ 1:10
evens- swim IM by 25's (NO FREE) @ 1:20
After odd sets of 4 x 75's...
1 x 150 kick FAST on back @ 2:45
After even sets of 4 x 75's...
1 x 75 IM kick FAST with boards (NO FREE)

4575 scy. Do an excellent job with your HW tonight. Please let your parents know the April Calendar will be out this Friday (with the schedule for next weeks' school spring break). Have a great day!

Monday, March 26, 2012

SMAC- Bronze I with Maureen & Michael

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

Drills to review:
Ra2 la2 freestyle drill- watch head position (while breathing, too!)
Fist free drill br 3- fingers over thumbs & pull in line with shoulders
Dolphin kick with boards- hold board at bottom, think about pressing shoulders & chest "forward & down" to create the kick, let it roll all the way through your body & out your toes!

After the dolphin kick, try the following drill:
2 dolphin kicks & 1 breaststroke pull- talk about it on deck (demonstrate, too?)

Finish up with 2 groups:
1- work on breaststroke kick
2- work on flip turns (start with free to back, then progress to free to free)

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, March 26, 2012

SMAC- Platinum & Gold

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

4 x 150 @ 3:00 as follows:
25 breast kick on back (FAST udk to the breakout)
50 ra2 la2 free drill- watch head position
50 1/2 ra 1/2 la back drill- head flat, good rotation
25 easy skulling on stomach- feel water on hands & forearms

2 sets of:
3 x 75 kick on back @ 1:20- good underwaters throughout
1 x 125 swim free br 3 @ 1:50- get time
3 x 75 kick with boards @ 1:20
1 x 125 swim free br 3 @ 1:50, faster than 1st 125
3 x 75 swim IM (NO FREE) @ 1:20
1 x 125 kick FAST for time- 1st set on back, 2nd set with board
1:00 rest between sets, get time & HR after each 125 kick

With fins, finish up with...
20 x 25 @ :40 as follows:
1&2- 15m swim FAST, then drill to the end
#3- swim build to FAST
#4- kick FAST- at least 15m underwater

200 easy drill/kick by 25's after 25 (NO FINS) = 4200 scy

Do an excellent job with your HW tonight, get excited for the long course season. Have a great day!

Friday, March 23, 2012

SMAC- Platinum & Gold

1 x 400- swim free br 3/kick on back- by 100's
1 x 400 reverse IM- each 100 is drill/kick by 25's
1:00 rest

4 x 50 @ 1:00- 25 breast pull w/2 dolphin kicks, 25 swim breaststroke
2 x 100 @ 1:45- drill/swim in M-R-S (NO FREE), dist per stroke, desc stroke count 1-2
2 x 100 @ 1:45- swim/kick by 25's in M-R-S (NO FREE), desc the 50's 1-2 in each 100
1:00 rest, check HR

2 sets of:
3 x 50 choice kick (same stroke for all 3) @ :55
3 x 75 @ 1:15- 50 free br 3, 25 swim breaststroke
3 x 50 kick as above, @ :50
3 x 75 @ 1:15- as above
3 x 50 swim/kick choice by 25's @ :45 (same stroke for all 3)
:15 rest
1 x 250 swim free br 3- get time & descend 1-2 to what you can
Check HR after each set
1:00 rest between sets.

100 easy drill after 2nd set, then 2 starts before you get out. Do an excellent job with your HW this weekend, don't wait until Sunday Night to get started. REMEMBER, NO WORKOUT ON SUNDAY. Have a great day!

Thursday, March 22, 2012

SMAC- Platinum & Gold

1 x 800 as follows:
600- odd 100's are swim freestyle, even 100's are IM drill
200- kick choice on back, 5 FAST udk off each wall.
1:00 rest

3 x 150 @ 2:45-
odd 150's are ra2 la2 free, kick choice neg split, 2 kicks 1 drill breast - by 50's
#2 is all kick, neg split each 50
6 x 75 @ 1:20-
odds are 50 swim free br 3, 25 choice drill (NO FREE) in M-R-S
evens are 50 swim free br 3, 25 swim in M-R-S (same stroke as last 25 above)
6 x 50 swim free br 3 @ :50
1:00 rest, check HR

3 sets of:
4 x 25 kick FAST @ :45 (odd sets are with board; 2nd set on back)
1 x 100 @ 2:30 kick choice on back, descend 1-3 to what you can (same kick for all 3 x 100's)
No rest between sets. Check HR after 3rd set, then...
1 x 200 kick/drill by 50's

2 starts before you go. Do an excellent job with your HW tonight, remind your parents about the meeting tomorrow night. Have a great day!

Wednesday, March 21, 2012

SMAC- Bronze I with Maureen & Michael

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


Drills to review:
-ra2 la2 free drill, watch head position
-fist free drill, fingers over thumbs, pulling back in line with shoulders
-6 kicks 1 pull backstroke drill, thumbs out first & pinkies in first
Focus on good streamlined pushoffs & FAST udk throughout!


KICKING-
With boards, work on freestyle kick & breaststroke kick; make some races out of it if you can.


Break into two groups-
Flip turns
Breaststroke kick


Maybe a "streamlined pushoff contest" before everybody goes???


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, March 21, 2012

SMAC- Platinum & Gold

1 x 900- 100 swim free, 100 kick on back, 100 IM drill (by 25's)
1:00 rest

8 x 50 @ 1:00
1&2- ra2 la2 free drill, watch head position, good udk
3&4- 2 dolphin kicks 1 breaststroke pull- push shoulders & chest forward
8 x 75 @ 1:25 as follows:
1&2- 50 swim free br 3, 25 swim breaststroke
3&4- swim breast/free/breast by 25's
1:00 rest

5 sets of:
3 x 25 kick FAST @ :45
1* x 50 swim/kick by 25's your choice @ :55
*add 1 x 50 each round, up to 3 x 50's, then back down to 1 x 50 (last 2 sets @ :50)
1:00 rest after 5th set.


2 starts before you go. Do an excellent job with your HW tonight. Have a great day!

Tuesday, March 20, 2012

SMAC- Platinum & Gold

Quick talk to review the long course season before we get in

800- 100 kick on back (5 udk), 100 drill- 50 ra2 la2 free, 25 back, 25 breast
1:00 rest

16 x 25 @ :45-
1&2- kick FAST on back
3&4- choice drill (same drill for both 25's in each set; change if you'd like from set to set)
4 x 125 as follows:
1 x 75 kick on back @ 1:30- last 25 breast kick on back
2 x 25 @ :45- breast pull with dolphin kick
1:00 rest after 4th 125, check HR

12 x 50 as follows:
1&2- swim free br 3 @ :55
3&4- drill/kick on back in M-R-S @ 1:00, NO FREE
1:00 rest, check HR again

2 starts before everybody leaves.

Do an excellent job with your HW tonight, be sure to remind your parents of the meeting on Friday Night (7:15 p.m.). Get excited for the long course season & have a great day!

Monday, March 19, 2012

SMAC- Bronze I with Maureen & Michael

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

Warmup with 6 x 25 drill- odds are ra2 la2 free drill, evens are double arm back drill
1:00 rest

Review...
4 x 25 fist free drill
4 x 25 2 kicks 1 pull breaststroke drill
4 x 25 kick free on back with 5 FAST underwater dolphin kicks off each wall.
1:00 rest

Break into two groups- one with newer members of the group, one with returning members

One group get right to breaststroke pull with freestyle kick drill, while the other group works more on freestyle breathing, streamlining, etc...

Finish up with work on flip turns (start with somersaults at mid-pool, then get into free-flip-to-back turns from mid-pool).

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

Friday, March 9, 2012

SMAC- Jr. Champs taper
5-6 p.m. with Maureen

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

4 x 75 @ 1:20- 50 choice freestyle drill, 25 choice drill NO FREE
2 x 125 @ 2:15- 50 swim free br 3, 50 choice drill in M-R-S, 25 breast kick on back
4 x 25 kick @ :40- choice moderate kick, but even 25's are with 5 FAST u-d-k
6 x 50 swim choice @ :55
1:00 rest, check HR

1 x 200 drill/kick/drill/swim by 50's @ 3:45
6 x 75 @ 1:30 as follows:
odds- 25 choice easy kick, 50 drill/swim dist per stroke in M-R-S
evens- 50 swim back/breast, 25 swim in M-R-S build to strong finish
6 x 50 @ :55 swim free/choice by 25's (25 choice is dist per stroke)
8 x 25 @ :45-
odds are FAST breakout then swim dist per stroke to the end
evens- drill or easy choice kick
100 easy drill before you get out.

Be sure to thank Maureen for running workout today. NO WORKOUT ON SUNDAY. Regular workout time on Monday for a quick wamup & time trials. Get excited for the meet, have a great day!


Silver (6-6:45 p.m. with Maureen)

300 swim freestyle
200 reverse IM- each 50 is drill/kick on back
1:00 rest

3 x 100 @ 2:30- 25 swim freestyle br 3, 75 drill/drill/kick NO FREE by 25's
4 x 50 swim/kick choice by 25's @ 1:30
8 x 25 @ 1:00 as follows:
odds- choice kick with 5 FAST u-d-k, then easy kick to the end
evens- breast pull with dolphin kick drill (head looking DOWN at the end of each stroke)
4 x 75 @ 2:15 as follows:
50 swim back/breast
25 breast kick on back- 5 FAST u-d-k off the wall, then easy b'stroke kick to the end
Check HR before you get out.


Be sure to thank Maureen for running workout tonight. Regular workout on Monday- a quick warmup, then time trials before you go. Get excited for the meet this weekend & bring some HW with you to do between events. Have a great day!

Thursday, March 8, 2012

SMAC- Jr. Champs taper

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

2 sets of:
1 x 100 @ 1:50- 50 fist free drill br 3, 50 choice kick on back
2 x 75 @ 1:20- drill/drill/kick by 25's in M-R-S, NO FREE
1 x 150 @ 2:45- drill/kick by 25's, IM order by 50's (NO FREE)
2 x 50 swim free br 3 @ :55 (swim free/NO FREE by 25's in 2nd set)
No rest between sets, check HR after 2nd set.

3 x 200 @ 3:45 as follows:
1- swim/kick free by 25's- good udk
2-swim free/M-R-S by 25's (NO FREE on M-R-S)
3- swim free/IM order by 25's
6 x 50 swim choice @ :55
1:00 rest

From mid-pool:
Work on turns for 15 minutes

Everybody does 4 starts before you go.

Do an excellent job on your HW tonight, get excited for the meet. REMEMBER- workout tomorrow is from 5-6 p.m. Have a great day!

Wednesday, March 7, 2012

SMAC- Bronze I with Maureen & Michael

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


DRILLS TO REVIEW:

• Fist freestyle drill (breathe every 3 strokes)
• 1/2 ra 1/2 la backstroke drill (head back, shoulder up by cheek as body rolls)
• 2 kicks 1 pull breaststroke drill (head flat, looking down at the bottom of the pool after each stoke)

KICKING-

8 x 25 kick on back with 5 FAST underwater dolphin kicks off the wall

Break into two groups- one for flip turns & one for starts

Everybody do an excellent job with your HW tonight, remind your parents about the Mini-meet and practice your breaststroke kick in front of the big mirror at home. Have a great day!

Wednesday, March 7, 2012

SMAC- Jr. Champs taper

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

3 sets of (1st set free; 2nd set M-R-S; 3rd set choice- can be kick if you'd like):
1 x 200 @ 3:45- drill/kick/drill/swim by 50's
4 x 25 @ :45-
odds- 1/2 swim FAST 1/2 drill
evens- swim dist per stroke (desc stroke count 1-3)
No rest between sets, check HR after 3rd set.

4 x 75 swim free br 3 @ 1:15
3 x 75 swim/kick/swim by 25's, your choice @ 1:20
3 x 75 swim fly/free/free @ 1:20 (back/free/free on #2, breast/free/free on #3)
1:00 rest

With fins, finish up with...
16 x 25 @ :45
1&2- swim 1/2 FAST 1/2 drill
#3- swim build to FAST
#4- all drill
One set of 4 can be kick if you'd like

100 easy drill = 3000 scy. Do an excellent job with your HW tonight, get excited for the meet this weekend. Remind your parents of the warmup times, AND the afternoon session begin earlier than originally posted. Have a great day!

Tuesday, March 6, 2012

SMAC- Jr. Champs taper

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

3 sets of:
1 x 125 @ 2:10- 50 ra2 la2 free drill, 75 drill-drill-kick by 25's NO FREE
2 x 100 @ 1:50- 50 kick moderate neg split, 50 drill/swim by 25's in M-R-S
No rest between sets; after 3rd set, continue right into...
5 x 75 @ 1:45-
25 swim free br 3, 25 drill in M-R-S (NO FREE), :10 rest, 25 swim in M-R-S build to FAST
1:00 rest, check HR

3 x 100 swim free br 3 @ 1:35
6 x 25 @ :45 kick-
odds- 1/2 kick FAST 1/2 kick moderate
evens- kick build to FAST
4 x 50 drill/swim dist per stroke @ 1:00 - 2 free, 2 NO FREE
1:00 res

4 x 25 from a dive (walk back)
200 easy drill/swim by 25's before you get out

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

Monday, March 5, 2012

SMAC- Bronze I with Maureen & Michael

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


Drills to review:
6 kicks 1 stroke back
2 kicks 1 pull breaststroke
Breaststroke kick with boards

Break into two groups:
One group work on fly drilling with fins ("lift & drop" breathing drill should be the priority), the other group should work on turns from mid-pool (start with freestyle flip turns)


Remind everybody that the Mini-Meet will be Wednesday, March 14 at 6:00 p.m. Do an excellent job with your HW tonight, work on the breaststroke kick in front of the big mirror at home. Have a great day!

Monday, March 5, 2012

SMAC- Jr. Champs taper

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

2 sets of:
4 x 50 @ 1:00 catchup free drill, good head position
1 x 150 @ 2:45- drill/kick by 25's NO FREE OR BACK
4 x 50 @ 1:00 drill/swim by 25's in M-R-S
1 x 250- odd 50's swim in M-R-S, even 50's kick on back, good udk off the wall
1:00 rest between sets.

8 x 50 swim @ :55-
odds- free br 3
evens- swim/kick by 25's NO FREE
8 x 25 @ :40-
odds- swim 1/2 FAST 1/2 drill
evens- kick 1/2 FAST 1/2 easy
1:00 rest

With fins, finish up with...
20 x 25 @ :45- the usual sets of 4

100 easy drill = 3600 scy. Do an excellent job with your HW tonight & get excited for the meet. Have a great day!

Sunday, March 4, 2012

SMAC- JP/JW

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

2 sets of:
4 x 75 @ :15 rest- 50 drill/swim by 25's NO FREE, 25 breast kick on back
1 x 250- odd 50's are ra2 la2 free drill, even 50's are swim same stroke as drill/swim on 75's above
8 x 25** @ :45 as follows:
1&2- choice breaststroke drill
3&4- swim dps breaststroke, desc stroke count 1-2
**in 2nd set, go the 8 x 25 as follows:
odds- swim with strong breakout & great dist per stroke- not fast, but efficient
evens- kick build to FAST- good udk off the wall
Check HR after 2nd set, then 1:00 rest

Finish up with...
2 sets of:
9 x 50 @ :55
2- swim free br 3
1- swim IM order by 25's
1 x 150 swim/kick by 25's- middle 50 NO FREE
1:00 rest between sets.

3800 scy. Do an excellent job with your HW today, make sure you're ready for the week ahead in school. Tomorrow afternoon at 4 p.m., NO MORNING WORKOUT. Get excited for the meet this weekend. Have a great day!

Friday, March 2, 2012

SMAC- Platinum & Gold
4:15-6:00 p.m.

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

2 sets of:
2 x 125 @ 2:10- 50 kick choice on back, 75 drill/swim/drill by 25's, NO FREE
2 x 100 @ 1:50- 50 fist free br 3, 50 swim NO FREE
1 x 200 @ 3:45- 100 swim free/NO FREE by 25's, then 100 kick on back- 2nd set is faster than the 1st set
No rest between sets, check HR after 2nd set

4 sets of:
6 x 50 @ 1:10- odds drill, evens swim FAST
4 x 25 kick FAST on back @ :45- 5 FAST underwater dolphin kicks off each wall
1 x 100 easy drill/swim by 25's @ 2:30
No rest between sets; BUT...
After 2nd & 4th sets-
3 x 100 swim/kick by 50's (kick on back) @ 2:20, descend 1-3 to something JUICY! (one set of 3 x 100 swim/kick is free; the 2nd set of 3 x 100 swim/kick is NO FREE)

200 easy drill/kick by 50's after 4th set. Do an excellent job with your HW tonight, and remember- NO WORKOUT ON SUNDAY, NO WORKOUT ON MONDAY MORNING. Next workout is Monday afternoon at 4:00 p.m. Have a great day!



Silver Group
6:00-6:45 p.m.

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

2 sets of:
2 x 100 @ 2:30- 50 catchup free drill, 50 choice drill NO FREE
1 x 150 @ 3:45- 25 kick on back build to FAST, 50 drill NO FREE, 75 swim IM (fly/back/breast by 25's)
No rest between sets.

16 x 25 @ :50 in sets of 4, as follows:
1&2- kick FAST on back with 5 FAST underwater dolphin kicks off each wall (1st 25 is free; 2nd 25 is breaststroke kick on back)
3&4- swim FAST- 1st 25 free, 2nd 25 choice NO FREE
No rest between sets of 4.

100 easy drill after #16. Do an excellent job with your HW this weekend, don't wait until Sunday Night to get started. Looking forward to seeing everybody on Monday. Have a great day!

Thursday, March 1, 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:
1 x 150 @ 2:50- 50 fist free drill, 25 fly kick on side
3 x 75 @ 1:25- 25 kick choice on back build to FAST, 50 drill/swim by 25's NO FREE
1 x 125 @ 2:10- swim 100 IM, except go 50 yards breaststroke, negative split
No rest between sets, check HR after 1st set

6 x 50 drill/swim dps in M-R-S @ 1:05, count strokes on the dps, desc 1-3/4-6
3 sets of (one set free, one set main race stroke, one set choice)
1 x 75 @ 1:15 swim FAST- get time
1 x 25 drill @ 1:00
1 x 50 swim FAST @ 1:00- get time, add to the 75
1 x 25 drill @ 1:00
1 x 25 swim FAST @ :45- get time, add to the 75 & 50 for 150 total
1 x 150 easy drill/swim by 25's- same stroke as the 75/50/25 above
1:00 rest
3 x 50 swim FAST @ :10 rest, add the 3 x 50 together, can you be faster than the 150 add-up time from above?
200 easy drill between sets

Do an excellent job with your HW tonight, remember workout tomorrow is also at 4:15 p.m., AND, NO WORKOUT ON SUNDAY. Thanks Maureen for coming in to run workout. Have a great day!


SMAC- Silver

300 swim freestyle
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
6 x 100 @ 2:30-
50 ra2 la2 free drill, 50 drill/swim by 25's NO FREE
12 x 25 @ :50-
odds are kick FAST choice on back, with 5 FAST underwater dolphin kicks
evens are breast pull with dolphin kick
2 x 300 @ 5:30-
50 swim free br 3, 75 swim IM (NO FREE), 25 kick FAST free on back
1:00 rest

18 x 50 as follows:
2- swim back/breast by 25's @ 1:10 or 1:20 (some may need to go @ 1:30)
1- kick all out FAST on back- freestyle the first time around, then breaststroke the second time around

Finish up with...
From mid-pool, work on backstroke flip turns- don't forget the 5 FAST underwater dolphin kicks off each wall!

Do an excellent job on your HW tonight, thank Maureen for coming in to run workout, and be quick & quiet in the locker rooms. Have a great day!