Monday, April 30, 2012
BRONZE I with Maureen & Michael
Review streamlined pushoffs and underwater dolphin kicks before everybody gets in.
DRILLS TO REVIEW:
Ra2 la2 freestyle drill
Double arm backstroke drill (with underwater dolphin kick on the pushoff)
Breast pull with free kick
With fins:
Butterfly drilling-
Start with "lift & drop" drill, then add the stroke with each breath, then 3 kicks 1 pull. If there is time (don't rush to this point), try one or two lengths of whole stroke fly swimming, with two kicks for each stroke.
KICKING:
Finish up with some breaststroke & dolphin kicking races.
Everybody do an excellent job with your HW tonight. Have a great day!
Monday, April 30, 2012
Monday, April 30, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/kick/breast kick on back, by 25's
6 x 75 drill/swim/drill by 25's @ 1:20-- odds free, evens NO FREE
1:00 rest
PLATINUM-
3 sets of:
1 x 400 swim STRONG negative split free br 3 @ 5:15
1 x 300 IM- 3 x 75's swim IM, then last 75 is kick- @ 5:00
2 x 200 swim/kick by 100's @ 3:20, desc 1-2 to something juicy
3 x 100 @ 1:30- odds are free/NO FREE by 50's; #2 is STRONG neg split free
2 x 125 swim free br 3 @ 1:35 (2nd set @ 1:30; 3rd set @ 1:25)
:30 rest between sets, check HR, then continue right into next set
GOLD-
5 sets of:
4 x 25 @ :35 kick- odds are 1/2 FAST 1/2 easy; evens are build to FAST
4 x 100 swim free br 3 @ 1:25
4 x 50 kick as follows-
odd sets, 50's are as FAST as you can go @ 1:10 with boards; evens sets, 50's will be kick on back on a tighter interval
1:00 rest, then...
BONUS SWIM- for the fearless members of the group-
1 x 50 choice from a dive FAST for time
No extra rest between sets
Finish up with 1 x 200 drill/kick by 25's. Do an excellent job with your HW tonight. REMEMBER, workout on Friday is in the morning, 5:30-7:10 a.m. NO AFTERNOON WORKOUT FOR ANYBODY ON FRIDAY. Have a great day!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/kick/breast kick on back, by 25's
6 x 75 drill/swim/drill by 25's @ 1:20-- odds free, evens NO FREE
1:00 rest
PLATINUM-
3 sets of:
1 x 400 swim STRONG negative split free br 3 @ 5:15
1 x 300 IM- 3 x 75's swim IM, then last 75 is kick- @ 5:00
2 x 200 swim/kick by 100's @ 3:20, desc 1-2 to something juicy
3 x 100 @ 1:30- odds are free/NO FREE by 50's; #2 is STRONG neg split free
2 x 125 swim free br 3 @ 1:35 (2nd set @ 1:30; 3rd set @ 1:25)
:30 rest between sets, check HR, then continue right into next set
GOLD-
5 sets of:
4 x 25 @ :35 kick- odds are 1/2 FAST 1/2 easy; evens are build to FAST
4 x 100 swim free br 3 @ 1:25
4 x 50 kick as follows-
odd sets, 50's are as FAST as you can go @ 1:10 with boards; evens sets, 50's will be kick on back on a tighter interval
1:00 rest, then...
BONUS SWIM- for the fearless members of the group-
1 x 50 choice from a dive FAST for time
No extra rest between sets
Finish up with 1 x 200 drill/kick by 25's. Do an excellent job with your HW tonight. REMEMBER, workout on Friday is in the morning, 5:30-7:10 a.m. NO AFTERNOON WORKOUT FOR ANYBODY ON FRIDAY. Have a great day!
Sunday, April 29, 2012
Sunday, April 29, 2012
SMAC- Platinum & Gold
400 swim frestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
4 x 50 catch-up freestyle drill @ 1:00- big kick to drive you forward
2 x 200- 50 drill, 50 kick neg split- all in M-R-S, NO FREE @ 3:40
4 x 125 @ 2:10- 50 swim free br 3/5, then 75 swim/swim/kick by 25's - NO FREE
6 x 150 kick on back desc 1-3 (@ 3:00) & 4-6 (@ 2:40) to something FAST- check HR after 3 & 6
1 x 200 choice drill/breast kick on back, by 25's
1:00 rest, check HR
18 x 50 kick @ :55- 2 on back make the interval, 1 FAST with boards
2 x 150 swim neg split free br 3 @ 2:15
1 x 200 kick, get time- @ 3:45
2 x 150 swim free @ 2:15- 2nd 50 is FAST NO FREE
1 x 200 kick, FASTER @ 3:45
2 x 150 swim choice desc 1-2 @ 3:45
1 x 200 kick FASTEST of the day- get time & check HR
200 easy drill/kick by 50's
Do an excellent job with your HW tonight, make sure you're ready for the week ahead. Have a great day!
SMAC- Platinum & Gold
400 swim frestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
4 x 50 catch-up freestyle drill @ 1:00- big kick to drive you forward
2 x 200- 50 drill, 50 kick neg split- all in M-R-S, NO FREE @ 3:40
4 x 125 @ 2:10- 50 swim free br 3/5, then 75 swim/swim/kick by 25's - NO FREE
6 x 150 kick on back desc 1-3 (@ 3:00) & 4-6 (@ 2:40) to something FAST- check HR after 3 & 6
1 x 200 choice drill/breast kick on back, by 25's
1:00 rest, check HR
18 x 50 kick @ :55- 2 on back make the interval, 1 FAST with boards
2 x 150 swim neg split free br 3 @ 2:15
1 x 200 kick, get time- @ 3:45
2 x 150 swim free @ 2:15- 2nd 50 is FAST NO FREE
1 x 200 kick, FASTER @ 3:45
2 x 150 swim choice desc 1-2 @ 3:45
1 x 200 kick FASTEST of the day- get time & check HR
200 easy drill/kick by 50's
Do an excellent job with your HW tonight, make sure you're ready for the week ahead. Have a great day!
Friday, April 27, 2012
Friday, April 27, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM - each 100 is kick/drill/drill/breast pull with free kick, by 25's
1:00 rest
3 sets of:
2 x 150 @ 2:45- 50 ra2 la2 free drill, 25 breast kick on back; 50 1/2 ra 1/2 la back drill, 25 kick choice FAST
2 x 75- 50 swim choice, 25 kick (same stroke as swim), desc 1-2 @ 1:20 (@ 1:15 in 2nd set, @ 1:10 in 3rd set)
1 x 200 kick @ 3:30 negative split, desc 2nd 100 1-3 to something juicy
No rest between sets, check HR after 3rd set
GOLD-
6 sets of:
4 x 25 swim FAST from a dive- to a foot touch for back & free, add times together
1 x 75 kick FAST- how close can you come to your 4 x25's add-up time?
After even sets...
1 x 200 swim choice (NO FREE), desc 1-3 to what you can
PLATINUM- set from yesterday
(1 x 400/3 x 300 desc; 1 x 400/3 x250 desc, 1 x 400/3 x 150 desc)
100 easy drill before you get out. Do an excellent job with your HW this weekend, spend a little time reviewing for finals. Be sure to give your parents the calendar for May and the entries for the UMBC meet. Sunday at 4 p.m. Have a great day!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM - each 100 is kick/drill/drill/breast pull with free kick, by 25's
1:00 rest
3 sets of:
2 x 150 @ 2:45- 50 ra2 la2 free drill, 25 breast kick on back; 50 1/2 ra 1/2 la back drill, 25 kick choice FAST
2 x 75- 50 swim choice, 25 kick (same stroke as swim), desc 1-2 @ 1:20 (@ 1:15 in 2nd set, @ 1:10 in 3rd set)
1 x 200 kick @ 3:30 negative split, desc 2nd 100 1-3 to something juicy
No rest between sets, check HR after 3rd set
GOLD-
6 sets of:
4 x 25 swim FAST from a dive- to a foot touch for back & free, add times together
1 x 75 kick FAST- how close can you come to your 4 x25's add-up time?
After even sets...
1 x 200 swim choice (NO FREE), desc 1-3 to what you can
PLATINUM- set from yesterday
(1 x 400/3 x 300 desc; 1 x 400/3 x250 desc, 1 x 400/3 x 150 desc)
100 easy drill before you get out. Do an excellent job with your HW this weekend, spend a little time reviewing for finals. Be sure to give your parents the calendar for May and the entries for the UMBC meet. Sunday at 4 p.m. Have a great day!
Thursday, April 26, 2012
Thursday, April 26, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse Im- each 100 is kick/drill/drill/fly pull with free kick, by 25's
1:00 rest
6 x 75 @ 1:25- 25 catchup free drill, 50 drill/swim by 25's NO FREE
3 sets of:
2 x 100- 50 swim/50 kick @ 1:45, desc 1-2 to what you can
1 x 150 swim IM- 2 x 75 IM swim, desc 1-2 to what you can- @ 2:30
3 x 50 swim free br 3 @ :50, desc 1-3 to 200 Free Goal Pace
Keep track of your times throughout the set & check your HR at the end of each set.
CHALLENGE SET:
3 x 75 swim @ 2:00 desc 1-3 to all out SMOKING FAST; #3 from a dive, get time
3 sets of:
4 x 50 from a dive @ 2:00- hold 2/3 of your FAST 75 time or better
1 x 150 swim free br 3, desc 1-3 to all out FAST
1:00 rest between sets.
PLATINUM-
1 x 400 swim free br 3 @ 5:10
2 x 300 swim desc 1-2 @ 4:45
1 x 400 swim free br 3 @ 5:10
2 x 250 swim desc 1-2 @ 3:45
1 x 400 swim free br 3 @ 5:00
3 x 150 swim desc 1-3 @ 2:45
1:00 rest, check HR
Finish up with...
1 x 600 pull free with snorkel (or br 3/5/3/7 by 50's); desc the 200's 1-3
Do an excellent job with your HW tonight, remind your parents that May calendars will be handed out tomorrow. Have a great day!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse Im- each 100 is kick/drill/drill/fly pull with free kick, by 25's
1:00 rest
6 x 75 @ 1:25- 25 catchup free drill, 50 drill/swim by 25's NO FREE
3 sets of:
2 x 100- 50 swim/50 kick @ 1:45, desc 1-2 to what you can
1 x 150 swim IM- 2 x 75 IM swim, desc 1-2 to what you can- @ 2:30
3 x 50 swim free br 3 @ :50, desc 1-3 to 200 Free Goal Pace
Keep track of your times throughout the set & check your HR at the end of each set.
CHALLENGE SET:
3 x 75 swim @ 2:00 desc 1-3 to all out SMOKING FAST; #3 from a dive, get time
3 sets of:
4 x 50 from a dive @ 2:00- hold 2/3 of your FAST 75 time or better
1 x 150 swim free br 3, desc 1-3 to all out FAST
1:00 rest between sets.
PLATINUM-
1 x 400 swim free br 3 @ 5:10
2 x 300 swim desc 1-2 @ 4:45
1 x 400 swim free br 3 @ 5:10
2 x 250 swim desc 1-2 @ 3:45
1 x 400 swim free br 3 @ 5:00
3 x 150 swim desc 1-3 @ 2:45
1:00 rest, check HR
Finish up with...
1 x 600 pull free with snorkel (or br 3/5/3/7 by 50's); desc the 200's 1-3
Do an excellent job with your HW tonight, remind your parents that May calendars will be handed out tomorrow. Have a great day!
Wednesday, April 25, 2012
Wednesday, April 25, 2012
SMAC- Bronze I with Maureen & Michael
Talk about the importance of streamlined pushoffs & small, FAST underwater dolphin kicks every time they push off the wall (except on breaststroke)!
Drills to review:
Catch-up freestyle drill (really get the kick going to drive them forward)
"2 kicks & breathe" breaststroke drill w/boards
With fins- "lift & drop" fly breathing drill
KICKING:
See if you can go three rounds of the following set (or some version of it):
4 x 25 kick FAST @ 1:00
1 x 50 kick FAST racing against the other lanes
Mix up the kick from one round to another.
If there is time...
"Scooter 25's"- breaststroke pull while sitting on their kickboards
Wednesday, April 25, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick/swim/kick by 25's
1:00 rest
3 sets of:
1 x 300- 50 fist free drill br 3, 50 choice fly or breast drill, 50 breast kick on back- @ 5:15
8 x 25 @ :35-
odds swim breaststroke build to FAST
evens choice drill in 4th best stroke,NO FREE
1 x 250 @ 4:30 swim 4th best stroke/fly kick on side, by 25's
1 x 250 pull free with snorkel- roll hips evenly & pull through the last 1/3 of each stroke (don't cut your stroke "short," finish each stroke)
1:00 rest between sets.
With fins, finish up with...
30 x 25 @ :40 in sets of 6 as follows:
1&2- fly pull with free kick
#3- swim fly build to FAST
4&5- 1/2 swim FAST 1/2 drill (same stroke for both 25's)
#6- FAST dolphin kick LUNGBUSTER!
Work on FAST finishes throughout the set
Tuesday, April 24, 2012
Tuesday, April 24, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is choice backstroke drill/fly kick on side/drill/drill by 25's
1:00 rest
3 sets of:
4 x 50 ra2 la2 free drill @ 1:00 (NO FREE drill in 2nd & 3rd set)
1 x 200 swim (same stroke as 50's drill above), except 3rd 50 is kick on back, @ 3:20
1 x 100 swim free br 3/5 by 50's with BIG negative split @ 1:30- desc the total time1-3
No rest between sets.
6 sets of:
3 x 75 @ 1:40- 50 swim 25 kick, descend 1-3 to something smoking FAST
MYSTERY SET
1:00 rest between sets, check HR
Finish up with...
8 x 75 kick choice @ 1:20- last 25 on even 75's is breast kick on back
Do an excellent job with your HW tonight, start getting ready for your final exams. Have a great day!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is choice backstroke drill/fly kick on side/drill/drill by 25's
1:00 rest
3 sets of:
4 x 50 ra2 la2 free drill @ 1:00 (NO FREE drill in 2nd & 3rd set)
1 x 200 swim (same stroke as 50's drill above), except 3rd 50 is kick on back, @ 3:20
1 x 100 swim free br 3/5 by 50's with BIG negative split @ 1:30- desc the total time1-3
No rest between sets.
6 sets of:
3 x 75 @ 1:40- 50 swim 25 kick, descend 1-3 to something smoking FAST
MYSTERY SET
1:00 rest between sets, check HR
Finish up with...
8 x 75 kick choice @ 1:20- last 25 on even 75's is breast kick on back
Do an excellent job with your HW tonight, start getting ready for your final exams. Have a great day!
Monday, April 23, 2012
Monday, April 23, 2012
SMAC- Bronze I with Maureen & Michael
Review streamlined pushoffs & underwater dolphin kick before they get in!
Drills to review:
Underwater dolphin kick (5 FAST u-d-k whenever they push off the wall!)
Double arm backstroke
2 kicks 1 pull breaststroke with boards
KICKING
12 x 50 kick as follows:
1-3/4-6: breast kick/free kick with boards, desc 1-3/4-6 to something juicy!
7-9 dolphin kick (hold boards at the bottom), desc 1-3
10-12 freestyle kick with boards, all FAST
If there is time, break into 2 groups and work on mid-pool turns (free to back, no walls!) and starts.
Everybody do an excellent job with your HW tonight, get excited for the end of school. Have a great day!
SMAC- Bronze I with Maureen & Michael
Review streamlined pushoffs & underwater dolphin kick before they get in!
Drills to review:
Underwater dolphin kick (5 FAST u-d-k whenever they push off the wall!)
Double arm backstroke
2 kicks 1 pull breaststroke with boards
KICKING
12 x 50 kick as follows:
1-3/4-6: breast kick/free kick with boards, desc 1-3/4-6 to something juicy!
7-9 dolphin kick (hold boards at the bottom), desc 1-3
10-12 freestyle kick with boards, all FAST
If there is time, break into 2 groups and work on mid-pool turns (free to back, no walls!) and starts.
Everybody do an excellent job with your HW tonight, get excited for the end of school. Have a great day!
Monday, April 23, 2012
SMAC- Platinum & Gold
400 swim freestyle/400 reverse IM- each 100 is kick/drill/drill/2 kicks 1 pull breaststroke, by 25's
1:00 rest
2 x 200 @ :10 rest- 50 fist free drill, 50 choice breaststroke drill
4 x 175 @ 3:30- 75 swim free br 3/5/3 by 25's, 50 drill in M-R-S, 50 kick neg split
8 x 50 swim @ :50- MRS/free by 25's (NO FREE on MRS)
1:00 rst, check HR
6 sets of:
1 x 125 swim free br 3 @ 1:35
1 x 225 @ 4:00- 100 IM kick FAST w/boards, 125 drill/swim by 25's
2 x 50 swim FAST from a dive @ 1:15- target your first 50 split of 100 scy goal time
No rest between sets.
PLATINUM-
2 x 900 @ :20 rest, desc the 300's 1-3 to something juicy; 1st 900 is swim free w/snorkel; 2nd 900 is kick, middle 300 can be with a board
GOLD-
With fins,
24 x 50 @ 1:00 in sets of 3:
1- easy drill
2- swim all out FAST
3- kick all out FAST
100 easy drill before you get out. Do an excellent job with your HW tonight. Have a great day!
SMAC- Platinum & Gold
400 swim freestyle/400 reverse IM- each 100 is kick/drill/drill/2 kicks 1 pull breaststroke, by 25's
1:00 rest
2 x 200 @ :10 rest- 50 fist free drill, 50 choice breaststroke drill
4 x 175 @ 3:30- 75 swim free br 3/5/3 by 25's, 50 drill in M-R-S, 50 kick neg split
8 x 50 swim @ :50- MRS/free by 25's (NO FREE on MRS)
1:00 rst, check HR
6 sets of:
1 x 125 swim free br 3 @ 1:35
1 x 225 @ 4:00- 100 IM kick FAST w/boards, 125 drill/swim by 25's
2 x 50 swim FAST from a dive @ 1:15- target your first 50 split of 100 scy goal time
No rest between sets.
PLATINUM-
2 x 900 @ :20 rest, desc the 300's 1-3 to something juicy; 1st 900 is swim free w/snorkel; 2nd 900 is kick, middle 300 can be with a board
GOLD-
With fins,
24 x 50 @ 1:00 in sets of 3:
1- easy drill
2- swim all out FAST
3- kick all out FAST
100 easy drill before you get out. Do an excellent job with your HW tonight. Have a great day!
Sunday, April 22, 2012
Sunday, April 22, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/6 kicks 1 pull back drill, by 25's
1:00 rest
2 sets of:
4 x 50 @ 1:00 ra2 la2 free drill
3 x 100 @ 1:45- 50 swim free br 3/5 by 25's, 50 drill NO FREE
3 x 150* kick on back, desc the 2nd 75 1-3 to what you can
*in 2nd set, go 100 kick, 50 swim NO FREE- desc 1-3 to something juicy
After 2nd set, check HR, then...
9 x 150 desc sets of 3 @ 2:40 as follows:
1-3, 75 swim free, 75 kick
4-6, 100 kick, 50 swim NO FREE
7-9, 100 swim IM, 50 kick
1:00 rest, check HR again.
12 x 50 kick- 2 @ :55, 1 @ :45
6 x 100 kick all out FAST @ 2:30
1:00 rest
With fins...
24 x 25 @ :40- the usual.
200 easy drill/kick by 50's before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/6 kicks 1 pull back drill, by 25's
1:00 rest
2 sets of:
4 x 50 @ 1:00 ra2 la2 free drill
3 x 100 @ 1:45- 50 swim free br 3/5 by 25's, 50 drill NO FREE
3 x 150* kick on back, desc the 2nd 75 1-3 to what you can
*in 2nd set, go 100 kick, 50 swim NO FREE- desc 1-3 to something juicy
After 2nd set, check HR, then...
9 x 150 desc sets of 3 @ 2:40 as follows:
1-3, 75 swim free, 75 kick
4-6, 100 kick, 50 swim NO FREE
7-9, 100 swim IM, 50 kick
1:00 rest, check HR again.
12 x 50 kick- 2 @ :55, 1 @ :45
6 x 100 kick all out FAST @ 2:30
1:00 rest
With fins...
24 x 25 @ :40- the usual.
200 easy drill/kick by 50's before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!
Friday, April 20, 2012
Friday Morning, April 20, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick, by 25's
1:00 rest
8 x 50 @ 1:00- odds are choice free drill, evens are drill/kick by 25's NO FREE
6 x 100 @ 1:35
odds- swim neg split free br 3
evens- swim/kick by 50's, desc 1-3 to what you can
Check HR after #6, then get fins
With fins, 6 sets of:
1 x 75 drill/swim/drill by 25's @ 1:20
2 x 50 swim (same stroke as 75) @ 1:00 desc 1-2 to all out FAST
2 x 25 @ :35- kick FAST/LUNGBUSTER by 25's
No rest between sets.
Finish up with...
3 x 400 swim backstroke desc 1-3 to something juicy
or...
3 x 450 pull free with snorkel, desc the 150's in each 450 to at least 90%
both sets are @ :20 rest
200 easy drill/kick by 50's before you get out.
Do an excellent job with your HW this weekend, and remember, NO WORKOUT THIS AFTERNOON. Regular workout on Sunday. Have a great day!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick, by 25's
1:00 rest
8 x 50 @ 1:00- odds are choice free drill, evens are drill/kick by 25's NO FREE
6 x 100 @ 1:35
odds- swim neg split free br 3
evens- swim/kick by 50's, desc 1-3 to what you can
Check HR after #6, then get fins
With fins, 6 sets of:
1 x 75 drill/swim/drill by 25's @ 1:20
2 x 50 swim (same stroke as 75) @ 1:00 desc 1-2 to all out FAST
2 x 25 @ :35- kick FAST/LUNGBUSTER by 25's
No rest between sets.
Finish up with...
3 x 400 swim backstroke desc 1-3 to something juicy
or...
3 x 450 pull free with snorkel, desc the 150's in each 450 to at least 90%
both sets are @ :20 rest
200 easy drill/kick by 50's before you get out.
Do an excellent job with your HW this weekend, and remember, NO WORKOUT THIS AFTERNOON. Regular workout on Sunday. Have a great day!
Thursday, April 19, 2012
Thursday, April 19, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/fly pull with free kick, by 25's
1:00 rest
4 x 100 @ 1:45- 50 ra2 la2 free, 50 choice drill NO FREE
6 x 75 @ 1:20- 25 kick build to FAST, 50 choice breaststroke drill
6 x 150 @ 2:45 as follows:
1&2- 75 swim/drill/swim breaststroke, then 75 kick (desc kick 1-2)
#3 & 6- swim 50 free br 3, 25 breaststroke, desc the 75's 1-2
1:00 rest, check HR
6 sets of:
BROKEN 75 kick- 50/:10 rest/25 (in even sets, go 3 x 25's kick FAST @ :10 rest)
50 drill immediately after the 75 kick
1 x 50 from a dive FAST, target 1st 50 split of 100 scy goal time
1 x 100 drill/swim by 25's @ 2:30
NO ADDITIONAL REST BETWEEN SETS, check HR after each 50 from a dive
After last round...
12 x 50 @ :50- 2 swim/kick choice, 1 all kick
1 x 200 drill/kick by 50's
Do an excellent job with your HW tonight. REMEMBER, workout tomorrow morning is at 5:30 a.m. until 7:10 a.m. (or whenever you have to get out for school). NO AFTERNOON WORKOUT TOMORROW. Regular workout on Sunday Afternoon. Have a great day!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/fly pull with free kick, by 25's
1:00 rest
4 x 100 @ 1:45- 50 ra2 la2 free, 50 choice drill NO FREE
6 x 75 @ 1:20- 25 kick build to FAST, 50 choice breaststroke drill
6 x 150 @ 2:45 as follows:
1&2- 75 swim/drill/swim breaststroke, then 75 kick (desc kick 1-2)
#3 & 6- swim 50 free br 3, 25 breaststroke, desc the 75's 1-2
1:00 rest, check HR
6 sets of:
BROKEN 75 kick- 50/:10 rest/25 (in even sets, go 3 x 25's kick FAST @ :10 rest)
50 drill immediately after the 75 kick
1 x 50 from a dive FAST, target 1st 50 split of 100 scy goal time
1 x 100 drill/swim by 25's @ 2:30
NO ADDITIONAL REST BETWEEN SETS, check HR after each 50 from a dive
After last round...
12 x 50 @ :50- 2 swim/kick choice, 1 all kick
1 x 200 drill/kick by 50's
Do an excellent job with your HW tonight. REMEMBER, workout tomorrow morning is at 5:30 a.m. until 7:10 a.m. (or whenever you have to get out for school). NO AFTERNOON WORKOUT TOMORROW. Regular workout on Sunday Afternoon. Have a great day!
Wednesday, April 18, 2012
Wednesday, April 18, 2012
SMAC- Bronze I with Maureen & Michael
Remind everybody to push off streamlined and have underwater dolphin kicks off each wall!
Drills to review:
1/2 ra 1/2 la backstroke drill
Backstroke turns
Breaststroke kick with boards
2 kicks 1 pull breaststroke
KICKING:
Try some 75's kicking, IM order by 25's; see if they can descend a set of 3, then try some 25's FAST kick of each stroke.
If there is time...
Break into two groups, one for starts & one for turns
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!
SMAC- Bronze I with Maureen & Michael
Remind everybody to push off streamlined and have underwater dolphin kicks off each wall!
Drills to review:
1/2 ra 1/2 la backstroke drill
Backstroke turns
Breaststroke kick with boards
2 kicks 1 pull breaststroke
KICKING:
Try some 75's kicking, IM order by 25's; see if they can descend a set of 3, then try some 25's FAST kick of each stroke.
If there is time...
Break into two groups, one for starts & one for turns
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, April 18, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is kick/drill/kick/2 kicks 1 pull breaststroke, by 25's
1:00 rest
3 sets of:
2 x 125 @ 2:15- 50 fist free br 3, 75 drill/swim/drill in M-R-S, NO FREE
1 x 150 @ 2:45 kick on back/with boards/on back by 50's- 2nd 75 faster than 1st 75
No rest between sets, check HR after 3rd set, then get right into...
1 x 900 as follows:
100- swim/kick by 25's in 4th best stroke (NO FREE)- build 25's on 2nd 50
200 IM- fly/back/breast 50's are drill/swim by 25's, then last 50 is kick free on back with good udk
1:00 rest, check HR again
32 x 50 as follows:
3- choice @ :55, good udk off of each wall
1- choice NO FREE @ :45
No rest between sets of 4, check HR after #32
With fins in 4th best stroke:
20 x 25 @ :40-
1&2- 1/2 swim FAST 1/2 drill
#3- swim build to FAST
#4- LUNBUSTER
Starts before you go. Do an excellent job with your HW tonight. Be sure to remind your parents about Friday morning workout (5:30-7:10 a.m.). Have a great day!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is kick/drill/kick/2 kicks 1 pull breaststroke, by 25's
1:00 rest
3 sets of:
2 x 125 @ 2:15- 50 fist free br 3, 75 drill/swim/drill in M-R-S, NO FREE
1 x 150 @ 2:45 kick on back/with boards/on back by 50's- 2nd 75 faster than 1st 75
No rest between sets, check HR after 3rd set, then get right into...
1 x 900 as follows:
100- swim/kick by 25's in 4th best stroke (NO FREE)- build 25's on 2nd 50
200 IM- fly/back/breast 50's are drill/swim by 25's, then last 50 is kick free on back with good udk
1:00 rest, check HR again
32 x 50 as follows:
3- choice @ :55, good udk off of each wall
1- choice NO FREE @ :45
No rest between sets of 4, check HR after #32
With fins in 4th best stroke:
20 x 25 @ :40-
1&2- 1/2 swim FAST 1/2 drill
#3- swim build to FAST
#4- LUNBUSTER
Starts before you go. Do an excellent job with your HW tonight. Be sure to remind your parents about Friday morning workout (5:30-7:10 a.m.). Have a great day!
Tuesday, April 17, 2012
Tuesday, April 17, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/breast kick on back, by 25's
1:00 rest
1 x 200 ra2 la2 drill free/swim free, @ 3:20
4 x 25 kick FAST @ :40
1 x 200 drill/swim by 25's NO FREE (one stroke for the entire 200) @ 3:20
4 x 25 kick FAST @ :35
6 x 50 swim free/NO FREE (whatever stroke you did on the 2nd 200) @ :45
4 x 25 kick FAST @ :30
1:00 rest, check HR
3 x 75 swim free br 3 @ 1:40, desc 1-3 to what you can & get your time on #3
3 x 75 swim free br 3 @ 1:20, desc 1-3 to what you can & get your time on #3
1:00 rest, check HR
MYSTERY SET
Mystery set was:
3 sets of-
4 x 75 swim @ average time from the two fastest 75's, plus :10, but hold a time :05 faster than your interval
1 x 300 pull free with snorkel & buoy, desc 1-3 to something smoking FAST
1:00 rest, check HR
1 x 200 kick FAST, get time
4 x 50 kick choice @ :50
2 x 100 kick- I'll explain
4 x 50 kick (or swim/kick) @ :45
4 x 50 kick- I'll explain
4 x 50 kick (or swim/kick, or all swim) @ :40
CHALLENGE SET:
8 x 25 kick- I'll explain
1:00 rest, check HR
Finish up with...
9 x 50 swim back/breast by 25's @ :50 (middle 3 x 50's @ :45)
100 easy drill before you get out.
Do an excellent job with your HW tonight, be sure you're starting to think about your finals. Remind your parents that workout this Friday (April 20) is at 5:30 a.m. until 7:10 a.m.- or until you have to get out for school. Have a great day!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/breast kick on back, by 25's
1:00 rest
1 x 200 ra2 la2 drill free/swim free, @ 3:20
4 x 25 kick FAST @ :40
1 x 200 drill/swim by 25's NO FREE (one stroke for the entire 200) @ 3:20
4 x 25 kick FAST @ :35
6 x 50 swim free/NO FREE (whatever stroke you did on the 2nd 200) @ :45
4 x 25 kick FAST @ :30
1:00 rest, check HR
3 x 75 swim free br 3 @ 1:40, desc 1-3 to what you can & get your time on #3
3 x 75 swim free br 3 @ 1:20, desc 1-3 to what you can & get your time on #3
1:00 rest, check HR
MYSTERY SET
Mystery set was:
3 sets of-
4 x 75 swim @ average time from the two fastest 75's, plus :10, but hold a time :05 faster than your interval
1 x 300 pull free with snorkel & buoy, desc 1-3 to something smoking FAST
1:00 rest, check HR
1 x 200 kick FAST, get time
4 x 50 kick choice @ :50
2 x 100 kick- I'll explain
4 x 50 kick (or swim/kick) @ :45
4 x 50 kick- I'll explain
4 x 50 kick (or swim/kick, or all swim) @ :40
CHALLENGE SET:
8 x 25 kick- I'll explain
1:00 rest, check HR
Finish up with...
9 x 50 swim back/breast by 25's @ :50 (middle 3 x 50's @ :45)
100 easy drill before you get out.
Do an excellent job with your HW tonight, be sure you're starting to think about your finals. Remind your parents that workout this Friday (April 20) is at 5:30 a.m. until 7:10 a.m.- or until you have to get out for school. Have a great day!
Monday, April 16, 2012
Monday, April 16, 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 front before starting next stroke
2 kicks 1 pull breaststroke drill- head down at the end of each stroke
Underwater dolphin kick on back- small fast kicks
KICKING-
Review the breaststroke kick on their backs (drop feet down & around, knees shouldn't come out of the water), then, see if you can go a set of 50's as follows:
Odds-
25 kick free on back, do backstroke flip turn
25 breast kick on back
Evens-
25 kick free on back, do backstroke flip turn
25 fly kick on back
Mix this up as you see fit (maybe 2 of each, or three 50's of each descend 1-3???)
Break into two groups:
One group work on flip turns from mid-pool
Second group work on starts- okay to go from the pool deck before going off the blocks.
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!
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 front before starting next stroke
2 kicks 1 pull breaststroke drill- head down at the end of each stroke
Underwater dolphin kick on back- small fast kicks
KICKING-
Review the breaststroke kick on their backs (drop feet down & around, knees shouldn't come out of the water), then, see if you can go a set of 50's as follows:
Odds-
25 kick free on back, do backstroke flip turn
25 breast kick on back
Evens-
25 kick free on back, do backstroke flip turn
25 fly kick on back
Mix this up as you see fit (maybe 2 of each, or three 50's of each descend 1-3???)
Break into two groups:
One group work on flip turns from mid-pool
Second group work on starts- okay to go from the pool deck before going off the blocks.
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!
Thursday, April 12, 2012
Thursday, April 12, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is breast kick on back/drill/drill/swim, by 25's
1:00 rest
12 x 75 @ 1:20 in 3 sets of 4 as follows:
1&2- 50 swim free br 3/5, then last 25 drill in M-R-S, NO FREE
3&4- swim M-R-S/free/M-R-S (same stroke for M-R-S as 25 drill above)
2 sets of:
1 x 150 swim/kick by 25's @ 2:45
3 x 25 @ :35 1/2 FAST 1/2 drill in M-R-S
1 x 150 swim/kick by 25's FASTER @ 2:45
6 x 25 @ :40-
odds- kick 1/2 FAST 1/2 moderate
evens- swim build to FAST
No rest between sets, check HR after 2nd set.
With fins, finish up with...
24 x 25 @ :45 as follows:
odds- 1/2 swim FAST 1/2 drill
#2- all out swim FAST
#4- LUNGBUSTER!
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the 100 tomorrow and the meet this weekend. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is breast kick on back/drill/drill/swim, by 25's
1:00 rest
12 x 75 @ 1:20 in 3 sets of 4 as follows:
1&2- 50 swim free br 3/5, then last 25 drill in M-R-S, NO FREE
3&4- swim M-R-S/free/M-R-S (same stroke for M-R-S as 25 drill above)
2 sets of:
1 x 150 swim/kick by 25's @ 2:45
3 x 25 @ :35 1/2 FAST 1/2 drill in M-R-S
1 x 150 swim/kick by 25's FASTER @ 2:45
6 x 25 @ :40-
odds- kick 1/2 FAST 1/2 moderate
evens- swim build to FAST
No rest between sets, check HR after 2nd set.
With fins, finish up with...
24 x 25 @ :45 as follows:
odds- 1/2 swim FAST 1/2 drill
#2- all out swim FAST
#4- LUNGBUSTER!
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the 100 tomorrow and the meet this weekend. Have a great day!
Wednesday, April 11, 2012
Wednesday, April 11, 2012
BRONZE I with Maureen & Michael
Before everybody gets in, ask them why streamlined pushoffs & underwater dolphin kick are so important in swimming?
Drills to review:
Fist free drill (breathe every 3 strokes, fingers over thumbs);
1/2 ra backstroke, 1/2 la backstroke drill
Dolphin kick- on back & side
KICKING:
Breaststroke kicking with boards- review on deck if necessary; try to go some kicking races before the end of workout, include the breaststroke kick in those.
If possible-
Break into two groups and work on turns (flip turns from mid-pool) and starts (from the side of the pool, or if possible from the blocks).
Everybody do an excellent job with their HW tonight and practice the breaststroke kick in front of the big mirror at home. Have a great day!
BRONZE I with Maureen & Michael
Before everybody gets in, ask them why streamlined pushoffs & underwater dolphin kick are so important in swimming?
Drills to review:
Fist free drill (breathe every 3 strokes, fingers over thumbs);
1/2 ra backstroke, 1/2 la backstroke drill
Dolphin kick- on back & side
KICKING:
Breaststroke kicking with boards- review on deck if necessary; try to go some kicking races before the end of workout, include the breaststroke kick in those.
If possible-
Break into two groups and work on turns (flip turns from mid-pool) and starts (from the side of the pool, or if possible from the blocks).
Everybody do an excellent job with their HW tonight and practice the breaststroke kick in front of the big mirror at home. Have a great day!
Wednesday, April 11, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/6 kicks 1 stroke backstroke, by 25's
1:00 rest
6 sets of:
2 x 25 drill @ :35 (NO FREE)
1 x 100 @ 1:45- 50 swim same stroke as 25's drill above, then 50 ra2 la2 free drill
2 x 50 kick negative split @ :55- 3rd & 6th round with boards, all others on back
No rest between sets, check HR after last set.
3 sets of:
4 x 75 @ 1:30- 50 swim free br 3/5 by 25's & BIG kick on 2nd 25; :10 rest, then last 25 is swim build to FAST in M-R-S (NO FREE on last 25)
2 x 125 swim free br 3 @ 1:45
6 x 25 kick on back @ :40- odds are 1/2 FAST 1/2 moderate; evens are all FAST (2nd set is breaststroke kick with boards)
No rest between sets, check HR after 3rd set.
With fins:
24 x 25 @ :40- the usual sets of 4
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the meet. Have a great day!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/6 kicks 1 stroke backstroke, by 25's
1:00 rest
6 sets of:
2 x 25 drill @ :35 (NO FREE)
1 x 100 @ 1:45- 50 swim same stroke as 25's drill above, then 50 ra2 la2 free drill
2 x 50 kick negative split @ :55- 3rd & 6th round with boards, all others on back
No rest between sets, check HR after last set.
3 sets of:
4 x 75 @ 1:30- 50 swim free br 3/5 by 25's & BIG kick on 2nd 25; :10 rest, then last 25 is swim build to FAST in M-R-S (NO FREE on last 25)
2 x 125 swim free br 3 @ 1:45
6 x 25 kick on back @ :40- odds are 1/2 FAST 1/2 moderate; evens are all FAST (2nd set is breaststroke kick with boards)
No rest between sets, check HR after 3rd set.
With fins:
24 x 25 @ :40- the usual sets of 4
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the meet. Have a great day!
Tuesday, April 10, 2012
Tuesday, April 10, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/swim, by 25's
1:00 rest
3 sets of:
2 x 50 drill/kick by 25's in M-R-S, NO FREE @ 1:00
2 x 75 @ 1:20- 50 swim/kick by 25's in M-R-S (desc that 50 1-2), then last 25 is ra2 la2 free drill with a big 6 beat kick
No rest between sets, check HR after 3rd set, then...
1 x 400 as follows:
75 swim IM order by 25's (NO FREE), then last 25 is kick free on back- desc the 100's 1-2/3-4
1:00 rest
12 x 100 as follows:
1&2- swim STRONG neg split free or back @ 1:25
#3- 75 kick on back, 25 swim in M-R-S (build to FAST), NO FREE @ 1:45
#4- swim/kick by 50's in M-R-S (NO FREE) @ 1:45, desc 1-3 to something juicy
1:00 rest, check HR
8 sets of:
2 x 50 drill @ 1:00
2 x 25 @ :45 (#1- 1/2 swim FAST 1/2 drill; #2- swim build to FAST)
1* x 50 swim FAST- same stroke as 50's & 25's
*2 x 50 swim FAST @ 1:10 in even sets
After even sets...
1 x 200 pull free with snorkel @ 3:30
No rest between sets- we need to keep this set moving.
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the meet this weekend. Have a great day!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/swim, by 25's
1:00 rest
3 sets of:
2 x 50 drill/kick by 25's in M-R-S, NO FREE @ 1:00
2 x 75 @ 1:20- 50 swim/kick by 25's in M-R-S (desc that 50 1-2), then last 25 is ra2 la2 free drill with a big 6 beat kick
No rest between sets, check HR after 3rd set, then...
1 x 400 as follows:
75 swim IM order by 25's (NO FREE), then last 25 is kick free on back- desc the 100's 1-2/3-4
1:00 rest
12 x 100 as follows:
1&2- swim STRONG neg split free or back @ 1:25
#3- 75 kick on back, 25 swim in M-R-S (build to FAST), NO FREE @ 1:45
#4- swim/kick by 50's in M-R-S (NO FREE) @ 1:45, desc 1-3 to something juicy
1:00 rest, check HR
8 sets of:
2 x 50 drill @ 1:00
2 x 25 @ :45 (#1- 1/2 swim FAST 1/2 drill; #2- swim build to FAST)
1* x 50 swim FAST- same stroke as 50's & 25's
*2 x 50 swim FAST @ 1:10 in even sets
After even sets...
1 x 200 pull free with snorkel @ 3:30
No rest between sets- we need to keep this set moving.
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the meet this weekend. Have a great day!
Monday, April 9, 2012
Monday, April 9, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is 2 kicks 1 pull breaststroke/drill/kick/drill, by 25's
1:00 rest
4 x 50 swim free/fist free drill @ 1:00
4 x 50 choice swim/drill by 25's NO FREE @ 1:00
3 sets of:
3 x 100 swim free/NO FREE by 50's @ 1:45 (desc 1-3 in 2nd & 3rd set)
6 x 25 kick as follows:
odds- 1/2 FAST 1/2 moderate @ :40
evens- all FAST @ :25
:30 rest after 6th 25 kick, then...
1 x 100 kick FAST for time @ 2:30
No rest between sets of 3; check HR after 3rd set
Jenna-
4 x 350 @ 5:30, desc 1-2 (free) & 3-4 (back)
200 swim negative split, 150 kick on back (with boards for 3-4)
GOLD-
With fins...
15 x 75 swim desc 1-3's to all out juicy FAST @ 1:40
Finish up with...
18 x 50 kick @ :55
odd sets of 3 on back, even sets with board
100 easy drill before you get out.
Do an excellent job with your HW tonight, be sure you're ready for school tomorrow. Have a great day!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is 2 kicks 1 pull breaststroke/drill/kick/drill, by 25's
1:00 rest
4 x 50 swim free/fist free drill @ 1:00
4 x 50 choice swim/drill by 25's NO FREE @ 1:00
3 sets of:
3 x 100 swim free/NO FREE by 50's @ 1:45 (desc 1-3 in 2nd & 3rd set)
6 x 25 kick as follows:
odds- 1/2 FAST 1/2 moderate @ :40
evens- all FAST @ :25
:30 rest after 6th 25 kick, then...
1 x 100 kick FAST for time @ 2:30
No rest between sets of 3; check HR after 3rd set
Jenna-
4 x 350 @ 5:30, desc 1-2 (free) & 3-4 (back)
200 swim negative split, 150 kick on back (with boards for 3-4)
GOLD-
With fins...
15 x 75 swim desc 1-3's to all out juicy FAST @ 1:40
Finish up with...
18 x 50 kick @ :55
odd sets of 3 on back, even sets with board
100 easy drill before you get out.
Do an excellent job with your HW tonight, be sure you're ready for school tomorrow. Have a great day!
Monday, April 9, 2012
SMAC- Bronze I with Maureen & Michael
Review streamlined pushoffs & underwater dolphin kick before they get in!
Drills to review:
Ra2 la2 free drill
double arm backstroke drill
breaststroke kick with boards
New drill-
2 dolphin kicks 1 pull breaststroke- small dolphin kicks while looking down at the bottom of the pool, after 2nd kick take one full stroke breaststroke; hands should lunge back to the front quickly, with head looking down at the bottom of the pool, repeat until at the opposite end of the pool.
KICKING-
Get some kicking races going before everybody leaves.
Do an excellent job with your HW tonight & practice your breaststroke kick 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 they get in!
Drills to review:
Ra2 la2 free drill
double arm backstroke drill
breaststroke kick with boards
New drill-
2 dolphin kicks 1 pull breaststroke- small dolphin kicks while looking down at the bottom of the pool, after 2nd kick take one full stroke breaststroke; hands should lunge back to the front quickly, with head looking down at the bottom of the pool, repeat until at the opposite end of the pool.
KICKING-
Get some kicking races going before everybody leaves.
Do an excellent job with your HW tonight & practice your breaststroke kick in front of the big mirror at home. Have a great day!
Friday, April 6, 2012
Friday, April 6, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is choice breaststroke drill/drill/drill/kick by 25's
1:00 rest
8 x 25 @ :35-
odds- 2 dolphin kicks 1 breaststroke pull
evens- 1/2 kick FAST 1/2 kick moderate
6 x 75 as follows:
odds @ 1:25- 25 ra2 la2 free drill, 50 drill/kick by 25's NO FREE
evens @ 1:15- swim NO FREE/free/NO FREE by 25's
3rd 100 in each set of 3 should be smoking FAST!
9 x 100 @ 2:00 as follows:
1-3, 75 kick free on back, 25 swim free br 3 desc 1-3
4-6, 75 kick choice on back, 25 swim NO FREE desc 1-3
7-9, 75 swim IM (25 of each, NO FREE), last 25 kick free on back, desc 1-3
1:00 rest, check HR
With fins, 6 sets of:
3 x 25 drill @ :35 (except #2 is LUNGBUSTER @ :20)
3 x 50 @ 1:00 swim, desc 1-3 to something juicy!
No rest between sets, check HR after last round.
Finish up with...
BUCKET OF BALLS!
100 easy drill before you get out. Do some HW this weekend, make sure you're ready for school on Monday. NO WORKOUT ON SUNDAY, see everybody on Monday. Have a great day!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is choice breaststroke drill/drill/drill/kick by 25's
1:00 rest
8 x 25 @ :35-
odds- 2 dolphin kicks 1 breaststroke pull
evens- 1/2 kick FAST 1/2 kick moderate
6 x 75 as follows:
odds @ 1:25- 25 ra2 la2 free drill, 50 drill/kick by 25's NO FREE
evens @ 1:15- swim NO FREE/free/NO FREE by 25's
3rd 100 in each set of 3 should be smoking FAST!
9 x 100 @ 2:00 as follows:
1-3, 75 kick free on back, 25 swim free br 3 desc 1-3
4-6, 75 kick choice on back, 25 swim NO FREE desc 1-3
7-9, 75 swim IM (25 of each, NO FREE), last 25 kick free on back, desc 1-3
1:00 rest, check HR
With fins, 6 sets of:
3 x 25 drill @ :35 (except #2 is LUNGBUSTER @ :20)
3 x 50 @ 1:00 swim, desc 1-3 to something juicy!
No rest between sets, check HR after last round.
Finish up with...
BUCKET OF BALLS!
100 easy drill before you get out. Do some HW this weekend, make sure you're ready for school on Monday. NO WORKOUT ON SUNDAY, see everybody on Monday. Have a great day!
Thursday, April 5, 2012
Thursday, April 5, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill, then last 25 is 1/2 ra 1/2 la backstroke drill
1:00 rest
4 x 50 @ 1:00- swim free br 3/fist free br 3, by 25's
4 x 75 @ 1:30- 25 kick on back build to FAST, 50 drill in M-R-S, NO FREE
3 x 100 @ 1:50- 1st & last 25's are kick build, middle 50 is 2 kicks 1 pull breaststroke drill
3 sets of:
2 x 200 kick on back @ 3:45 as follows-
odd 25's- 5 FAST udk, breakout past the flags
even 25's- FAST udk to 10 yards, then kick FAST to mid-pool
1 x 200 @ 3:30 swim/kick by 100's, desc 1-3 to something juicy!
2 x 125 swim free br 3 & strong kick on last 50 (#1) or last 75 (#2)- I'll give everybody their intervals
1:00 rest between sets, check HR after each set
Finish up with...
18 x 50 @ :50
1&2- swim IM order by 25's
3-6, kick easy/FAST by 25's, some can be w/boards
100 easy drill = 5350 scy
Do some HW today & offer to help around the house. Tomorrow at 9:30 a.m. REMEMBER, NO WORKOUT ON SUNDAY. Have a great day!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill, then last 25 is 1/2 ra 1/2 la backstroke drill
1:00 rest
4 x 50 @ 1:00- swim free br 3/fist free br 3, by 25's
4 x 75 @ 1:30- 25 kick on back build to FAST, 50 drill in M-R-S, NO FREE
3 x 100 @ 1:50- 1st & last 25's are kick build, middle 50 is 2 kicks 1 pull breaststroke drill
3 sets of:
2 x 200 kick on back @ 3:45 as follows-
odd 25's- 5 FAST udk, breakout past the flags
even 25's- FAST udk to 10 yards, then kick FAST to mid-pool
1 x 200 @ 3:30 swim/kick by 100's, desc 1-3 to something juicy!
2 x 125 swim free br 3 & strong kick on last 50 (#1) or last 75 (#2)- I'll give everybody their intervals
1:00 rest between sets, check HR after each set
Finish up with...
18 x 50 @ :50
1&2- swim IM order by 25's
3-6, kick easy/FAST by 25's, some can be w/boards
100 easy drill = 5350 scy
Do some HW today & offer to help around the house. Tomorrow at 9:30 a.m. REMEMBER, NO WORKOUT ON SUNDAY. Have a great day!
Wednesday, April 4, 2012
Wednesday, April 4, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/2 kicks 1 pull breaststroke drill, by 25's
1:00 rest
15 x 50 @ 1:00 as follows:
2- drill choice (same stroke for both 50's)
1- kick negative split on back with 5 FAST udk
12 x 75 @ 1:15 as follows:
1&2- swim free br 3/5/3 by 25's
3- swim 50 back, 25 breaststroke
4- kick with 5 FAST udk
1:00 rest, check HR
4 x 5 minute pulls freestyle with snorkel @ 6:00- roll hips evenly, finish each stroke & hold a steady pace
1 x 400 kick on back- 50 choice, 25 fly kick, 25 breast kick
1:00 rest
With fins, finish up with...
FLY DRILLING
Easy 100 drill before you get out, 4 starts before you go. Do some HW today & offer to help around the house when you get home. I still haven't seen some of your report cards. Tomorrow at 8:00 a.m. Have a great day!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/2 kicks 1 pull breaststroke drill, by 25's
1:00 rest
15 x 50 @ 1:00 as follows:
2- drill choice (same stroke for both 50's)
1- kick negative split on back with 5 FAST udk
12 x 75 @ 1:15 as follows:
1&2- swim free br 3/5/3 by 25's
3- swim 50 back, 25 breaststroke
4- kick with 5 FAST udk
1:00 rest, check HR
4 x 5 minute pulls freestyle with snorkel @ 6:00- roll hips evenly, finish each stroke & hold a steady pace
1 x 400 kick on back- 50 choice, 25 fly kick, 25 breast kick
1:00 rest
With fins, finish up with...
FLY DRILLING
Easy 100 drill before you get out, 4 starts before you go. Do some HW today & offer to help around the house when you get home. I still haven't seen some of your report cards. Tomorrow at 8:00 a.m. Have a great day!
Tuesday, April 3, 2012
Tuesday, April 3, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is swim/drill/swim/kick by 25's
1:00 rest
4 sets of:
3 x 50 drill/swim by 25's @ 1:00- (NO FREE except for 3rd set)
2 x 75 kick w/boards desc 1-2 to something FAST @ 1:30 (on back for 1st set)
No rest between sets, check HR after 4th set
After 4th set...
3 x 200 kick on back @ :20 rest; 3rd, 5th & 7th 25's are kick on stomach head out, FAST
1 x 400 pull free with snorkel, even 100's faster than odd 100's
1:00 rest
4 sets of:
6 x 25 from a dive, 15m FAST, then drill to the end (walk back)
Your choice of...
2 x 150 swim free br 3 @ 1:40
1 x 300 swim free br 3 @ 3:30
1 x 250 swim free br 3 @ 2:50
1:00 rest between sets, check HR after each freestyle swim, then 1:00 rest between sets.
200 easy drill before you get out. Do some HW today & offer to do some work around the house. Be sure to bring in your report cards so I can see how you're doing in school. Tomorrow at 9:30 a.m. Have a great day!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is swim/drill/swim/kick by 25's
1:00 rest
4 sets of:
3 x 50 drill/swim by 25's @ 1:00- (NO FREE except for 3rd set)
2 x 75 kick w/boards desc 1-2 to something FAST @ 1:30 (on back for 1st set)
No rest between sets, check HR after 4th set
After 4th set...
3 x 200 kick on back @ :20 rest; 3rd, 5th & 7th 25's are kick on stomach head out, FAST
1 x 400 pull free with snorkel, even 100's faster than odd 100's
1:00 rest
4 sets of:
6 x 25 from a dive, 15m FAST, then drill to the end (walk back)
Your choice of...
2 x 150 swim free br 3 @ 1:40
1 x 300 swim free br 3 @ 3:30
1 x 250 swim free br 3 @ 2:50
1:00 rest between sets, check HR after each freestyle swim, then 1:00 rest between sets.
200 easy drill before you get out. Do some HW today & offer to do some work around the house. Be sure to bring in your report cards so I can see how you're doing in school. Tomorrow at 9:30 a.m. Have a great day!
Monday, April 2, 2012
Monday Morning, April 2, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
6 x 75 @ 1:25-
odds- 50 catchup free br 3, 25 breast kick on back
evens- 25 kick free on belly with head out, build to FAST, then 50 2 dolphin kicks 1 breast pull
2 x 125 @ 2:15-
50 choice free drill, 75 drill/swim/drill in M-R-S, NO FREE
3 x 200 @ 3:15 as follows:
100 swim free br 3 with strong negative split
50 kick free on back- easy/FAST by 25's
50 swim in M-R-S, STRONG negative split (NO FREE)
1:00 rest, check HR
15 x 50- swim/kick by 25's in M-R-S (NO FREE)
odd sets of 3 @ 1:05 descend 1-3's to what you can
even sets of 3 @ :45
1:00 rest, check HR & get fins
With fins, 4 sets of:
3 x 25 fly drill @ :40 (I'll give you the drill in each set)
2 x 50 swim /kick fly by 25's @ 1:00 descend 1-2
No rest between sets, check HR after 4th set.
Gold-
6 sets of:
1 x 150 swim free neg split @ 2:00
2 x 25 @ :50 swim FAST in M-R-S (can be from a dive)
1 x 50 kick FAST with a board @ :50
No rest between sets, check HR after 6th set
Platinum-
4 x 450 @ :20 rest as follows:
1&2- swim freestyle, descend the 150's 1-3 to what you can (1 x 450 is with snorkel)
3&4- swim backstroke, descend the 150's 1-3
Check HR after #2 & #4
100 easy drill before you get out. Do some HW today, offer to help around the house. REMEMBER, workout tomorrow is from 9:30-11:30 a.m. Have a great day!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
6 x 75 @ 1:25-
odds- 50 catchup free br 3, 25 breast kick on back
evens- 25 kick free on belly with head out, build to FAST, then 50 2 dolphin kicks 1 breast pull
2 x 125 @ 2:15-
50 choice free drill, 75 drill/swim/drill in M-R-S, NO FREE
3 x 200 @ 3:15 as follows:
100 swim free br 3 with strong negative split
50 kick free on back- easy/FAST by 25's
50 swim in M-R-S, STRONG negative split (NO FREE)
1:00 rest, check HR
15 x 50- swim/kick by 25's in M-R-S (NO FREE)
odd sets of 3 @ 1:05 descend 1-3's to what you can
even sets of 3 @ :45
1:00 rest, check HR & get fins
With fins, 4 sets of:
3 x 25 fly drill @ :40 (I'll give you the drill in each set)
2 x 50 swim /kick fly by 25's @ 1:00 descend 1-2
No rest between sets, check HR after 4th set.
Gold-
6 sets of:
1 x 150 swim free neg split @ 2:00
2 x 25 @ :50 swim FAST in M-R-S (can be from a dive)
1 x 50 kick FAST with a board @ :50
No rest between sets, check HR after 6th set
Platinum-
4 x 450 @ :20 rest as follows:
1&2- swim freestyle, descend the 150's 1-3 to what you can (1 x 450 is with snorkel)
3&4- swim backstroke, descend the 150's 1-3
Check HR after #2 & #4
100 easy drill before you get out. Do some HW today, offer to help around the house. REMEMBER, workout tomorrow is from 9:30-11:30 a.m. Have a great day!
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