Thursday, May 31, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is breast kick on back, choice breaststroke drill, drill, drill, by 25's
1:00 rest
4 sets of:
2 x 75 @ 1:20- swim free, drill NO FREE, kick on back by 25's
2 x 50 kick desc 1-2 to what you can @ 1:00 (go 2 x 100's kick @ 1:45 desc 1-2 in even sets)
NO rest between sets, check HR after 4th set
14 x 75 as follows:
1-2, swim free/M-R-S/free by 25's @ 1:10
3-4, swim M-R-S/free/M-R-S by 25's @ 1:10
5-6, swim free br 3/5/3 by 25's @ :55
After #12...
13-14, 50 swim, 25 kick in M-R-S (NO FREE) @ :30, desc 1-2 to what you can
Check HR
3 sets of:
1 x 350 swim free br 3, get time & desc 1-3 to something juicy
3 x 100 @ 1:45 swim free br 3 desc 1-3 to FAST in odd sets; in 2nd set, hold FASTER on all three 100's than what you went on the 3rd 100 in the 1st set. Check HR after each set
With fins, finish up with...
16 x 50 @ 1:00 swim desc 1-3's to all out FAST; #4 is swim/kick by 25's, should be as FAST or FASTER than 3rd 50
200 easy drill/kick by 50's before you get out.
Do an excellent job with your HW tonight & be sure to spend at least ten minutes reviewing for your finals. Get excited for the meet this weekend; NO WORKOUT FOR ANYBODY ON SUNDAY OR MONDAY. Have a great day!
Thursday, May 31, 2012
Wednesday, May 30, 2012
Wednesday,
May 30, 2012
SMAC-
Platinum & Gold
400
swim freestyle
400
reverse IM- each 100 is 2 dolphin kicks 1 pull breaststroke, then
drill/drill/kick, by 25's
1:00
rest
4
sets of:
1 x
225 @ 3:45- 50 ra2 la2 free drill, 25 breast kick on back, 100 IM drill, 25
swim DPS in M-R-S
2 x
100 @ 1:45- 50 swim free br 3, 25 kick choice, 25 swim breast or fly
No
rest between sets, check HR after 4th set.
5
sets of:
5 x
50 @ :55 swim backstroke/choice fly or breast, by 25's
1 x
250 @ 4:00- pull free with snorkel (br 3/7 by 50's if no snorkel)- 350 pull
free in 2nd & 4th sets
No
rest between sets, check HR after each 250/350 pull.
With
fins, finish up with...
24 x
25 @ :40 as follows:
1-
fly pull with free kick
2-
swim fly build to FAST
3-
swim choice 1/2 FAST 1/2 drill
4-
in odd sets of 4, kick FAST; in even sets of 4, LUNGBUSTER!
No
rest between sets of 4.
200
easy drill before you get out. Do an excellent job with your HW tonight, spend
a little time reviewing for your finals. Have a great day!
Tuesday, May 29, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
6 sets of:
2 x 125 @ 2:10- 50 drill in M-R-S (NO FREE), 75 kick IM order by 25's with boards
1 x 200 swim free @ 3:20- except: 3rd 50 is M-R-S (1-3) and kick (4-6); desc the 200's 1-3 & 4-6 to what you can
No rest between sets, check HR after last set.
8 sets of:
4 x 50 swim at 2nd 50 split of 100 scy Goal Time @ 1:15
1 x 100 drill/kick by 25's (same stroke as 50's above)
After 3rd & 6th sets...
1 x 300 pull free br 3/5/3/7/3/9 by 50's
1:00 rest between sets.
Finish up with...
3 x 250 as follows:
3 x 50 kick @ :50 choice
1 x 100 swim strong neg split free br 3/5 by 50's @ 1:15
No rest between sets.
200 easy drill before you get out. Do an excellent job with your HW tonight, be sure to spend ten minutes reviewing for your finals. Regular schedule the rest of the week. 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
6 sets of:
2 x 125 @ 2:10- 50 drill in M-R-S (NO FREE), 75 kick IM order by 25's with boards
1 x 200 swim free @ 3:20- except: 3rd 50 is M-R-S (1-3) and kick (4-6); desc the 200's 1-3 & 4-6 to what you can
No rest between sets, check HR after last set.
8 sets of:
4 x 50 swim at 2nd 50 split of 100 scy Goal Time @ 1:15
1 x 100 drill/kick by 25's (same stroke as 50's above)
After 3rd & 6th sets...
1 x 300 pull free br 3/5/3/7/3/9 by 50's
1:00 rest between sets.
Finish up with...
3 x 250 as follows:
3 x 50 kick @ :50 choice
1 x 100 swim strong neg split free br 3/5 by 50's @ 1:15
No rest between sets.
200 easy drill before you get out. Do an excellent job with your HW tonight, be sure to spend ten minutes reviewing for your finals. Regular schedule the rest of the week. Have a great day!
Tuesday, May 29, 2012
Monday, May 28, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM
1:00 rest
3 x sets of:
2 x 100 drill-swim by 25's NO FREE @ 1:45
1* x 100 swim free/NO FREE by 50's @ 1:25
*add 1 x 100 in each set, up to 3 x 100
After 3rd set...
6 x 100 @ 1:25- 25 swim in M-R-S (NO FREE), 50 swim free br 3/5, 25 kick choice on back
1:00 rest, check HR
3 x 400 kick @ :20 rest (1st 100 is 25 FAST/75 moderate, then 50/50, then 75/25, then last 100 is all FAST)
1st & 3rd 400's are kick on back; middle 400 is kick with boards
1:00 rest
Finish up with 6 rounds of:
3 x 50 swim/kick by 25's @ :50
1 x 25 kick FAST with boards @ :40 (3 x 25 kick FAST in even sets)
No rest between sets, check HR after last set, then...
1 x 600 pull free with snorkel
200 easy drill/kick before you get out. Do some more studying tonight, make sure you're ready for the week ahead in school. Back to regular schedule tomorrow. Have a great day!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM
1:00 rest
3 x sets of:
2 x 100 drill-swim by 25's NO FREE @ 1:45
1* x 100 swim free/NO FREE by 50's @ 1:25
*add 1 x 100 in each set, up to 3 x 100
After 3rd set...
6 x 100 @ 1:25- 25 swim in M-R-S (NO FREE), 50 swim free br 3/5, 25 kick choice on back
1:00 rest, check HR
3 x 400 kick @ :20 rest (1st 100 is 25 FAST/75 moderate, then 50/50, then 75/25, then last 100 is all FAST)
1st & 3rd 400's are kick on back; middle 400 is kick with boards
1:00 rest
Finish up with 6 rounds of:
3 x 50 swim/kick by 25's @ :50
1 x 25 kick FAST with boards @ :40 (3 x 25 kick FAST in even sets)
No rest between sets, check HR after last set, then...
1 x 600 pull free with snorkel
200 easy drill/kick before you get out. Do some more studying tonight, make sure you're ready for the week ahead in school. Back to regular schedule tomorrow. Have a great day!
Sunday, May 27, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM
3 sets of:
2 x 100 drill/kick by 50's in M-R-S @ 1:45 (NO FREE)
2 x 50 swim/kick by 25's @ :55 in M-R-S, NO FREE, (@ :50 in 2nd set; @ :45 in 3rd set)
No rest between sets; after 3rd set, continue right into...
3 x 250 @ 4:00- 150 swim choice (NO FREE), 100 kick, desc 1-3 to what you can
1:00 rest, check HR
9 x 300 as follows:
1-3 swim IM (3 x 100 IM's) @ 5:00, desc 1-3 to something juicy
4-6 swim freestyle on given interval (3:40, 3:55 or 4:10)
7-9 swim IM- 75 of fly/back/breast, then 75 kick free on back, desc 1-3 to something juicy @ 5:30
1:00 rest, check HR
Finish up with...
24 x 50 as follows:
1&2- swim/kick NO FREE @ :55
#3- swim free br 3/5 by 25's
#4- swim free br 3 @ :35
No rest between sets of 4, check HR after #24
200 easy drill before you get out
Do some studying tonight, don't waste the time off this weekend. Have a great day!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM
3 sets of:
2 x 100 drill/kick by 50's in M-R-S @ 1:45 (NO FREE)
2 x 50 swim/kick by 25's @ :55 in M-R-S, NO FREE, (@ :50 in 2nd set; @ :45 in 3rd set)
No rest between sets; after 3rd set, continue right into...
3 x 250 @ 4:00- 150 swim choice (NO FREE), 100 kick, desc 1-3 to what you can
1:00 rest, check HR
9 x 300 as follows:
1-3 swim IM (3 x 100 IM's) @ 5:00, desc 1-3 to something juicy
4-6 swim freestyle on given interval (3:40, 3:55 or 4:10)
7-9 swim IM- 75 of fly/back/breast, then 75 kick free on back, desc 1-3 to something juicy @ 5:30
1:00 rest, check HR
Finish up with...
24 x 50 as follows:
1&2- swim/kick NO FREE @ :55
#3- swim free br 3/5 by 25's
#4- swim free br 3 @ :35
No rest between sets of 4, check HR after #24
200 easy drill before you get out
Do some studying tonight, don't waste the time off this weekend. Have a great day!
Friday, May 25, 2012
Friday, May 25, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/swim, by 25's
6 x 75-
odds- 50 ra2 la2 free drill, 25 breast kick on back @ 1:20
evens- drill/swim/drill by 25's in M-R-S, NO FREE, @ 1:25
1:00 rest, check HR
12 x 75 swim as follows:
#1- free br 3/5/3 by 25's @ 1:10
#2- free/M-R-S/free by 25's @ 1:10
#3- swim free br 3/5/3 by 25's @ :55
No rest between sets of 3; check HR after #12
With fins, 4 sets of:
3 x 100 swim desc 1-3 to all out FAST @ 2:30
2 x 50 kick all out FAST @ 1:15
100 easy drill @ 1:00 rest
Finish up with...
3 x 300 swim free with snorkel @ :20 rest, desc 1-3 to what you can- #3 should be juicy
200 easy drill/kick by 50's
Do an excellent job with your HW tonight, be sure to spend at least ten minutes reviewing for your finals each day. Be sure to wear your sunscreen if you're going to be outside this weekend. Sunday at 4 p.m. Have a great day!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/swim, by 25's
6 x 75-
odds- 50 ra2 la2 free drill, 25 breast kick on back @ 1:20
evens- drill/swim/drill by 25's in M-R-S, NO FREE, @ 1:25
1:00 rest, check HR
12 x 75 swim as follows:
#1- free br 3/5/3 by 25's @ 1:10
#2- free/M-R-S/free by 25's @ 1:10
#3- swim free br 3/5/3 by 25's @ :55
No rest between sets of 3; check HR after #12
With fins, 4 sets of:
3 x 100 swim desc 1-3 to all out FAST @ 2:30
2 x 50 kick all out FAST @ 1:15
100 easy drill @ 1:00 rest
Finish up with...
3 x 300 swim free with snorkel @ :20 rest, desc 1-3 to what you can- #3 should be juicy
200 easy drill/kick by 50's
Do an excellent job with your HW tonight, be sure to spend at least ten minutes reviewing for your finals each day. Be sure to wear your sunscreen if you're going to be outside this weekend. Sunday at 4 p.m. Have a great day!
Thursday, May 24, 2012
Thursday, May 24, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is double arm backstroke drill/drill/drill/kick, by 25's
6 x 100 @ 1:40-
odds- 50 fist free br 3, 50 choice drill in M-R-S
evens- 50 swim, 50 kick- all in M-R-S, neg split both 50's
1:00 rest
18 x 50 @ :50 as follows:
2- swim neg split free br 3/5 by 25's
2- swim IM- order by 25's
2- swim/kick by 25's in M-R-S, NO FREE
1:00 rest after #18, check HR
6 sets of:
3 x 75 kick descend 1-3 to all out FAST @ 1:45
3 x 25 kick FAST @ :45- should add up to FASTER than 3rd 75
4 x 75 kick desc 1-3 to all out FAST on #3, hold for #4, @ 2:00
1 x 200 swim choice negative split- BIG 2nd 100 here, using your legs!
1:00 rest between sets.
Finish up with...
1 x 450- 100 drill/swim choice by 25's, 50 choice kick
Do an excellent job with your HW tonight, be sure you're reviewing for your finals. Have a great day!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is double arm backstroke drill/drill/drill/kick, by 25's
6 x 100 @ 1:40-
odds- 50 fist free br 3, 50 choice drill in M-R-S
evens- 50 swim, 50 kick- all in M-R-S, neg split both 50's
1:00 rest
18 x 50 @ :50 as follows:
2- swim neg split free br 3/5 by 25's
2- swim IM- order by 25's
2- swim/kick by 25's in M-R-S, NO FREE
1:00 rest after #18, check HR
6 sets of:
3 x 75 kick descend 1-3 to all out FAST @ 1:45
3 x 25 kick FAST @ :45- should add up to FASTER than 3rd 75
4 x 75 kick desc 1-3 to all out FAST on #3, hold for #4, @ 2:00
1 x 200 swim choice negative split- BIG 2nd 100 here, using your legs!
1:00 rest between sets.
Finish up with...
1 x 450- 100 drill/swim choice by 25's, 50 choice kick
Do an excellent job with your HW tonight, be sure you're reviewing for your finals. Have a great day!
Wednesday, May 23, 2012
Wednesday, May 23, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is swim/drill/drill/double arm backstroke drill, by 25's
1:00 rest
3 sets of:
2 x 150 @ 2:40- 50 swim choice, 25 drill in 4th best stroke, NO FREE
4 x 75 swim 4th best stroke/free/4th best stroke, by 25's- NO FREE on 4th best stroke
6 x 50 pull free br 3/5 on odds, br 3/7 by 25's on evens, all @ :55
1 x 250 kick- odd 50's with board, even 50's on back
:30 rest between sets, check HR after each set
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- choice swim (4- 1/2 FAST 1/2 drill; 5- build to FAST)
6- dolphin kick LUNGBUSTER!
No rest between sets of 6.
200 easy drill before you get out. Do an excellent job with your HW tonight, be sure to spend ten minutes reviewing for your final exams. Have a great day!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is swim/drill/drill/double arm backstroke drill, by 25's
1:00 rest
3 sets of:
2 x 150 @ 2:40- 50 swim choice, 25 drill in 4th best stroke, NO FREE
4 x 75 swim 4th best stroke/free/4th best stroke, by 25's- NO FREE on 4th best stroke
6 x 50 pull free br 3/5 on odds, br 3/7 by 25's on evens, all @ :55
1 x 250 kick- odd 50's with board, even 50's on back
:30 rest between sets, check HR after each set
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- choice swim (4- 1/2 FAST 1/2 drill; 5- build to FAST)
6- dolphin kick LUNGBUSTER!
No rest between sets of 6.
200 easy drill before you get out. Do an excellent job with your HW tonight, be sure to spend ten minutes reviewing for your final exams. Have a great day!
Tuesday, May 22, 2012
Tuesday, May 22, 2012
SMAC- Platinum & Gold
Watch your head when doing anything on your back!
400 swim freestyle
400 reverse IM- each is fly kick on side/drill/swim/drill, by 25's
6 x 50 drill/swim by 25's in M-R-S @ 1:00
1:00 rest
3 sets of:
3 x 100 @ 1:45- drill/kick by 50's in M-R-S (#2 is swim free/M-R-S @ 1:25)
3 x 50 swim/kick in your M-R-S @ 1:00, desc 1-3 to what you can (2nd set @ :55; 3rd set @ :50)
No rest between sets, check HR after 3rd set.
16 x 75 @ 2:00- 3 swim FAST 1 drill
2 x 300 @ :20 rest- 50 drill, 25 kick, 25 drill, 50 swim- 2 times through
6 x 25 from a dive- same stroke as the 75's- add up 25's for 75 total; when you have 6 total 25's that are faster than your 2 best 75's, you're done
Finish up with...
1 x 400 kick on back/with boards by 50's, desc the 100's 1-2 & 3-4
200 easy drill
Do an excellent job with your HW tonight, be sure to spend ten minutes reviewing for your final exams. Have a great day!
SMAC- Platinum & Gold
Watch your head when doing anything on your back!
400 swim freestyle
400 reverse IM- each is fly kick on side/drill/swim/drill, by 25's
6 x 50 drill/swim by 25's in M-R-S @ 1:00
1:00 rest
3 sets of:
3 x 100 @ 1:45- drill/kick by 50's in M-R-S (#2 is swim free/M-R-S @ 1:25)
3 x 50 swim/kick in your M-R-S @ 1:00, desc 1-3 to what you can (2nd set @ :55; 3rd set @ :50)
No rest between sets, check HR after 3rd set.
16 x 75 @ 2:00- 3 swim FAST 1 drill
2 x 300 @ :20 rest- 50 drill, 25 kick, 25 drill, 50 swim- 2 times through
6 x 25 from a dive- same stroke as the 75's- add up 25's for 75 total; when you have 6 total 25's that are faster than your 2 best 75's, you're done
Finish up with...
1 x 400 kick on back/with boards by 50's, desc the 100's 1-2 & 3-4
200 easy drill
Do an excellent job with your HW tonight, be sure to spend ten minutes reviewing for your final exams. Have a great day!
Monday, May 21, 2012
Monday, May 21, 2012
SMAC- Platinum & Gold
Great job this weekend!
400 swim freestyle
400 reverse IM- each 100 is reverse IM order by 25's, all drill
400 choice kick, 50 on back, 50 with board- neg split the 50's in the 3rd & 4th 100's
1:00 rest
3 sets of:
1 x 300- 50 drill, 50 swim choice (odd 100's NO FREE)
:20 rest
1 x 200 swim/kick by 50's, negative split (bigger negative split as you go through the set)
:20 rest
1 x 100 kick choice- desc 1-3
:20 rest between sets, check HR after 3rd set
With snorkel, 4 sets of:
8 x 50 swim free with snorkel- odd sets @ :55, even sets @ :45
1 x 400 swim backstroke, descend 1-2/3-4
1:00 rest between sets.
With fins, finish up with...
16 x 25- odds 1/2 swim FAST 1/2 drill; evens are swim build to FAST, except #4 in each set is LUNGBUSTER
200 easy drill before you get out. Do an excellent job with your HW tonight & be sure to spend ten minutes reviewing for your final exams tonight. Regular schedule all week. have a great day!
SMAC- Platinum & Gold
Great job this weekend!
400 swim freestyle
400 reverse IM- each 100 is reverse IM order by 25's, all drill
400 choice kick, 50 on back, 50 with board- neg split the 50's in the 3rd & 4th 100's
1:00 rest
3 sets of:
1 x 300- 50 drill, 50 swim choice (odd 100's NO FREE)
:20 rest
1 x 200 swim/kick by 50's, negative split (bigger negative split as you go through the set)
:20 rest
1 x 100 kick choice- desc 1-3
:20 rest between sets, check HR after 3rd set
With snorkel, 4 sets of:
8 x 50 swim free with snorkel- odd sets @ :55, even sets @ :45
1 x 400 swim backstroke, descend 1-2/3-4
1:00 rest between sets.
With fins, finish up with...
16 x 25- odds 1/2 swim FAST 1/2 drill; evens are swim build to FAST, except #4 in each set is LUNGBUSTER
200 easy drill before you get out. Do an excellent job with your HW tonight & be sure to spend ten minutes reviewing for your final exams tonight. Regular schedule all week. have a great day!
Sunday, May 20, 2012
Sunday Morning, May 20, 2012
SMAC- written for LCM
Great job this weekend, thanks for being here!
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kikc, by 25's
1:00 rest
16 x 50 as follows:
2- drill choice @ 1:10 NO FREE
2- swim free/NO FREE by 25's @ 1:00
7&8 @ :55
11&12 @ :50
15-16- swim free br 3 @ :45
1:00 rest, check HR
Two options this morning:
A-
9 x 400 in sets of 3 as follows:
1- swim free/NO FREE by 50's
2- swim/kick by 50's
3- swim free br 3 desc 1-3 to something juicy
OR...
B-
4 x 800* as follows:
1-3 swim negative split & descend 1-3 to FAST (1 or 2 can be pull br 3/5/3/7 by 50's)
#4- 8 x 100 swim at :02 faster per 100 than pace from fastest 800
*You can go the last 400 race with the other group after the 8 x 100 if you want to challenge yourself
Finish up with...
MYSTERY SET- with fins
200 easy drill before you get out. WAC- thanks for being here this weekend, hope you enjoyed it. SMAC- regular workout schedule tomorrow (no workout this afternoon). Be sure to study for your finals today. Have a great day!
SMAC- written for LCM
Great job this weekend, thanks for being here!
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kikc, by 25's
1:00 rest
16 x 50 as follows:
2- drill choice @ 1:10 NO FREE
2- swim free/NO FREE by 25's @ 1:00
7&8 @ :55
11&12 @ :50
15-16- swim free br 3 @ :45
1:00 rest, check HR
Two options this morning:
A-
9 x 400 in sets of 3 as follows:
1- swim free/NO FREE by 50's
2- swim/kick by 50's
3- swim free br 3 desc 1-3 to something juicy
OR...
B-
4 x 800* as follows:
1-3 swim negative split & descend 1-3 to FAST (1 or 2 can be pull br 3/5/3/7 by 50's)
#4- 8 x 100 swim at :02 faster per 100 than pace from fastest 800
*You can go the last 400 race with the other group after the 8 x 100 if you want to challenge yourself
Finish up with...
MYSTERY SET- with fins
200 easy drill before you get out. WAC- thanks for being here this weekend, hope you enjoyed it. SMAC- regular workout schedule tomorrow (no workout this afternoon). Be sure to study for your finals today. Have a great day!
Saturday, May 19, 2012
Saturday Afternoon, May 19, 2012
SMAC- written for scy
400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/2 kicks 1 pull breaststroke, by 25's
1:00 rest
9 x 100 as follows:
2- drill/kick by 50's, kick is neg split, @ 1:45
1- 75 swim IM, last 25 kick free on back @ 1:30, desc 1-3 to what you can
8 x 50-
2- swim/kick breaststroke by 25's @ :55
2- swim neg split free br 3/5 by 25's
Check HR after #8
1:00 rest
1 x 300 swim IM FAST (75 of each stroke) in heats
2 sets of:
2 x 200 swim choice, except 3rd 50 is kick with boards, @ 3:15
4 x 25 kick @ :40-
odds 1/2 FAST 1/2 moderate
evens build to FAST
1:00 rest after 2nd set, then...
1 x 200 kick FAST with boards in heats
1 x 300 easy drill
8 x 50 @ 1:00-
odds drill, evens swim dps (take one less stroke on 2nd 25)
1:00 rest
100 swim FAST in M-R-S in heats
200 easy drill before you get out.
Tomorrow morning at 8 a.m. Have a great day!
SMAC- written for scy
400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/2 kicks 1 pull breaststroke, by 25's
1:00 rest
9 x 100 as follows:
2- drill/kick by 50's, kick is neg split, @ 1:45
1- 75 swim IM, last 25 kick free on back @ 1:30, desc 1-3 to what you can
8 x 50-
2- swim/kick breaststroke by 25's @ :55
2- swim neg split free br 3/5 by 25's
Check HR after #8
1:00 rest
1 x 300 swim IM FAST (75 of each stroke) in heats
2 sets of:
2 x 200 swim choice, except 3rd 50 is kick with boards, @ 3:15
4 x 25 kick @ :40-
odds 1/2 FAST 1/2 moderate
evens build to FAST
1:00 rest after 2nd set, then...
1 x 200 kick FAST with boards in heats
1 x 300 easy drill
8 x 50 @ 1:00-
odds drill, evens swim dps (take one less stroke on 2nd 25)
1:00 rest
100 swim FAST in M-R-S in heats
200 easy drill before you get out.
Tomorrow morning at 8 a.m. Have a great day!
Saturday Morning, May 19, 2012
SMAC- written for LCM
Welcome Wagner Aquatic Club!
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick, by 25's
1:00 rest
4 sets of:
3 x 50 @ 1:10- odds are 1/2 swim 1/2 drill; #2 is kick build to FAST
1 x 100 kick on back @ 2:00, desc 1-2 (from set to set)
1 x 100 swim free/NO FREE by 50's @ 1:45 (:05 FASTER each round, @ 1:30 in 4th set)
No rest between sets, check HR after 4th set
6 sets of:
6 x 50-
odds are kick @ 1:10
evens are IM order by 25's @ 1:00
2 x 150 swim (same stroke for 1 & 2), desc 1-2 to something juicy @ 3:00
After odd sets, 1 x 200 kick FAST
After even sets, 2 x 50 swim FAST (same stroke) from a dive @ 1:30
Finish up with 1 x 200 drill/kick by 50's. Tonight at 5 p.m. (scy) and we'll go a 300 IM, 200 kick & 100 in M-R-S in heats- so try to get a nap. Have a great day!
SMAC- written for LCM
Welcome Wagner Aquatic Club!
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick, by 25's
1:00 rest
4 sets of:
3 x 50 @ 1:10- odds are 1/2 swim 1/2 drill; #2 is kick build to FAST
1 x 100 kick on back @ 2:00, desc 1-2 (from set to set)
1 x 100 swim free/NO FREE by 50's @ 1:45 (:05 FASTER each round, @ 1:30 in 4th set)
No rest between sets, check HR after 4th set
6 sets of:
6 x 50-
odds are kick @ 1:10
evens are IM order by 25's @ 1:00
2 x 150 swim (same stroke for 1 & 2), desc 1-2 to something juicy @ 3:00
After odd sets, 1 x 200 kick FAST
After even sets, 2 x 50 swim FAST (same stroke) from a dive @ 1:30
Finish up with 1 x 200 drill/kick by 50's. Tonight at 5 p.m. (scy) and we'll go a 300 IM, 200 kick & 100 in M-R-S in heats- so try to get a nap. Have a great day!
Friday, May 18, 2012
Friday, May 18, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is kick/drill by 25's
3 x 150 @ :15 rest- 75 drill/swim/drill, then 50 kick neg split, then 25 swim build to FAST
1:00 rest, check HR
9 x 100 swim as follows:
1- swim free br 3/NO FREE by 50's
2- swim/kick by 50's
3- swim STRONG neg split free br 3/5 by 50's
I'll give everybody their intervals; check HR after #9
With fins:
16 x 75 @ 1:45
1-3, swim desc to all out FAST
#4- KICK FAST
5-7, kick desc to all out FAST
#8- swim FAST
Check HR after 2nd time through
MYSTERY SET
200 easy drill before you get out. Do an excellent job with your HW this weekend & spend some time reviewing for your finals. Remember, NO PM WORKOUT ON SUNDAY. Tomorrow LCM at 10 a.m. Have a great day!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is kick/drill by 25's
3 x 150 @ :15 rest- 75 drill/swim/drill, then 50 kick neg split, then 25 swim build to FAST
1:00 rest, check HR
9 x 100 swim as follows:
1- swim free br 3/NO FREE by 50's
2- swim/kick by 50's
3- swim STRONG neg split free br 3/5 by 50's
I'll give everybody their intervals; check HR after #9
With fins:
16 x 75 @ 1:45
1-3, swim desc to all out FAST
#4- KICK FAST
5-7, kick desc to all out FAST
#8- swim FAST
Check HR after 2nd time through
MYSTERY SET
200 easy drill before you get out. Do an excellent job with your HW this weekend & spend some time reviewing for your finals. Remember, NO PM WORKOUT ON SUNDAY. Tomorrow LCM at 10 a.m. Have a great day!
Thursday, May 17, 2012
Thursday, May 17, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is drill/drill/fly pull with free kick/breast kick on back, by 25's
1 x 300 swim/kick by 50's- odd 100's same stroke (NO FREE) desc 1-2, 2nd 100 is free
1:00 rest
3 sets of:
1 x 200- drill/swim by 25's in M-R-S @ 3:30
1 x 100- swim/kick by 50's in M-R-S
1 x 150 kick negative split - 1st set on back, 3rd set is w/board (2nd set is 3 x 50 kick @ :10 rest desc 1-3 to what you can
:30 rest between sets, check HR after 3rd set
24 x 100 @ 2:00 in sets of 6 as follows:
odds- drill
#2- 2 x 50 swim desc 1-2 to FAST (#1 should be at 200 GP)
#4- 4 x 25 swim FAST @ :10 rest (#4 is kick on back)
#6- straight 100 FAST from a dive
Finish up with...
2 x 600 pull free with snorkel, desc 1-2 @ :20 rest
Do an excellent job with your HW tonight, be sure to spend ten minutes reviewing for your finals. The schedule for this weekend was emailed to your parents today- get excited for some juicy long course training! Have a great day!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is drill/drill/fly pull with free kick/breast kick on back, by 25's
1 x 300 swim/kick by 50's- odd 100's same stroke (NO FREE) desc 1-2, 2nd 100 is free
1:00 rest
3 sets of:
1 x 200- drill/swim by 25's in M-R-S @ 3:30
1 x 100- swim/kick by 50's in M-R-S
1 x 150 kick negative split - 1st set on back, 3rd set is w/board (2nd set is 3 x 50 kick @ :10 rest desc 1-3 to what you can
:30 rest between sets, check HR after 3rd set
24 x 100 @ 2:00 in sets of 6 as follows:
odds- drill
#2- 2 x 50 swim desc 1-2 to FAST (#1 should be at 200 GP)
#4- 4 x 25 swim FAST @ :10 rest (#4 is kick on back)
#6- straight 100 FAST from a dive
Finish up with...
2 x 600 pull free with snorkel, desc 1-2 @ :20 rest
Do an excellent job with your HW tonight, be sure to spend ten minutes reviewing for your finals. The schedule for this weekend was emailed to your parents today- get excited for some juicy long course training! Have a great day!
Wednesday, May 16, 2012
Wednesday, May 16, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/choice breaststroke drill, by 25's
4 x 100 @ :15 rest- 50 choice kick on back, 50 choice drill in 4th best stroke, NO FREE
1:00 rest
4 sets of:
2 x 75 drill/drill/ra2 la2 free drill, by 25's @ 1:20
1 x 175 @ 3:00- 100 swim/kick in 4th best stroke by 25's, 75 swim backstroke
3 x 50 swim/kick free br 3 @ :55, desc in 2nd & 4th sets
1 x 400 pull free br 3/7 by 50's in odd sets, with snorkel in even sets
1:00 rest between sets, check HR
With fins:
24 x 25 in 4 sets of 6 @ :40
1&2- fly pull with free kick
#3- fly swim build to FAST
4&5- 1/2 swim FAST 1/2 drill
#6- swim all out FAST
200 easy drill before you get out. Do an excellent job on your HW tonight & be sure to spend TEN MINUTES REVIEWING FOR YOUR FINALS. Have a great day!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/choice breaststroke drill, by 25's
4 x 100 @ :15 rest- 50 choice kick on back, 50 choice drill in 4th best stroke, NO FREE
1:00 rest
4 sets of:
2 x 75 drill/drill/ra2 la2 free drill, by 25's @ 1:20
1 x 175 @ 3:00- 100 swim/kick in 4th best stroke by 25's, 75 swim backstroke
3 x 50 swim/kick free br 3 @ :55, desc in 2nd & 4th sets
1 x 400 pull free br 3/7 by 50's in odd sets, with snorkel in even sets
1:00 rest between sets, check HR
With fins:
24 x 25 in 4 sets of 6 @ :40
1&2- fly pull with free kick
#3- fly swim build to FAST
4&5- 1/2 swim FAST 1/2 drill
#6- swim all out FAST
200 easy drill before you get out. Do an excellent job on your HW tonight & be sure to spend TEN MINUTES REVIEWING FOR YOUR FINALS. Have a great day!
Tuesday, May 15, 2012
Tuesday, May 15, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is double arm backstroke drill, then drill/drill/kick, by 25's
7 x 150 as follows, all @ :20 rest
odds- ra2 la2 free, 100 drill/kick by 25's NO FREE
evens- 75 kick, desc the 25 1-3, then 75 swim-drill-swim by 25's in M-R-S
1:00 rest
18 x 50 as follows-
2- swim free br 3/5 by 25's @ :45
2- swim IM order by 25's (NO FREE) @ :50
2- swim/kick by 25's in M-R-S @ :50
1:00 rest, check HR
8 sets of:
6 x 25 @ :40- odds are swim FAST (get times), evens are drill same stroke
1 x 75 swim FAST from a dive- how close can you get to your 3 x 25's add-up time?
:30 rest
1 x 75 kick FAST- target your best 100 free time (scy)
50 easy drill between sets.
Finish up with...
1 x 900 pull free with snorkel, descend the 300's 1-3 to what you can
Do an excellent job with your HW tonight, make sure you're reviewing a little each night for your finals. Have a great day!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is double arm backstroke drill, then drill/drill/kick, by 25's
7 x 150 as follows, all @ :20 rest
odds- ra2 la2 free, 100 drill/kick by 25's NO FREE
evens- 75 kick, desc the 25 1-3, then 75 swim-drill-swim by 25's in M-R-S
1:00 rest
18 x 50 as follows-
2- swim free br 3/5 by 25's @ :45
2- swim IM order by 25's (NO FREE) @ :50
2- swim/kick by 25's in M-R-S @ :50
1:00 rest, check HR
8 sets of:
6 x 25 @ :40- odds are swim FAST (get times), evens are drill same stroke
1 x 75 swim FAST from a dive- how close can you get to your 3 x 25's add-up time?
:30 rest
1 x 75 kick FAST- target your best 100 free time (scy)
50 easy drill between sets.
Finish up with...
1 x 900 pull free with snorkel, descend the 300's 1-3 to what you can
Do an excellent job with your HW tonight, make sure you're reviewing a little each night for your finals. Have a great day!
Tuesday, May 15, 2012
SMAC- Bronze II with Christie & Michael
Review streamlined pushoffs & underwater dolphin kick before everybody gets in.
Drills to review:
Underwater dolphin kick- 5 FAST kicks all underwater
6 double arm backstroke
Breaststroke kick with boards
2 kicks 1 pull breaststroke drill
KICKING-
Try to go some 25's racing with 2 or 3 in each lane at once, mix up the kicks.
Feel free to make any changes that you think are necessary. Thanks very much for your help- remind everybody to practice their breaststroke kick in front of the big mirror at home.
SMAC- Bronze II with Christie & Michael
Review streamlined pushoffs & underwater dolphin kick before everybody gets in.
Drills to review:
Underwater dolphin kick- 5 FAST kicks all underwater
6 double arm backstroke
Breaststroke kick with boards
2 kicks 1 pull breaststroke drill
KICKING-
Try to go some 25's racing with 2 or 3 in each lane at once, mix up the kicks.
Feel free to make any changes that you think are necessary. Thanks very much for your help- remind everybody to practice their breaststroke kick in front of the big mirror at home.
Monday, May 14, 2012
Monday, May 14, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is 2 kick 1 pull breast, drill/kick/drill, by 25's
6 x 75 @ 1:20- 50 drill, 25 kick build to FAST- odds are free, evens are M-R-S
1:00 rest
4 sets of:
2 x 75 @ 1:20- 50 drill in M-R-S, 25 kick on back build to FAST
2 x 75 @ 1:20- #1 IM drill (NO FREE), #2- IM swim
1 x 450 as follows:
odd sets, 300 swim choice free or back, 150 IM (NO FREE), neg split each 50
even sets, 300 kick (50 FAST 50 moderate, then 75 FAST 25 moderate, then 100 all FAST), 150 swim M-R-S, desc the 3 x 50's 1-3 to smoking FAST
:20 rest after each 450
6 x 25 kick all FAST, odd sets @ :45, even sets @ :10 rest
1:00 rest between sets, check HR after each round
With fins, finish up with...
24 x 25 @ :40- the usual sets of 4
200 easy drill before you get out. Do an excellent job with your HW tonight, be sure to spend at least ten minutes reviewing for your finals. Have a great day!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is 2 kick 1 pull breast, drill/kick/drill, by 25's
6 x 75 @ 1:20- 50 drill, 25 kick build to FAST- odds are free, evens are M-R-S
1:00 rest
4 sets of:
2 x 75 @ 1:20- 50 drill in M-R-S, 25 kick on back build to FAST
2 x 75 @ 1:20- #1 IM drill (NO FREE), #2- IM swim
1 x 450 as follows:
odd sets, 300 swim choice free or back, 150 IM (NO FREE), neg split each 50
even sets, 300 kick (50 FAST 50 moderate, then 75 FAST 25 moderate, then 100 all FAST), 150 swim M-R-S, desc the 3 x 50's 1-3 to smoking FAST
:20 rest after each 450
6 x 25 kick all FAST, odd sets @ :45, even sets @ :10 rest
1:00 rest between sets, check HR after each round
With fins, finish up with...
24 x 25 @ :40- the usual sets of 4
200 easy drill before you get out. Do an excellent job with your HW tonight, be sure to spend at least ten minutes reviewing for your finals. Have a great day!
Sunday, May 13, 2012
SMAC- Platinum
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
6 x 100 @ :10 rest- drill/swim by 50's, odds free, evens NO FREE
1:00 rest
6 sets of:
1 x 400 swim (odd sets, IM, swim/kick by 50's; even sets freestyle neg split br 3/5 by 100's)
:20 rest
4 x 50 kick FAST @ :10 rest, add up times for 200 total
1:00 rest between sets
After 6th set...
6 x 200 kick @ 4:00 desc 1-3 on back & 4-6 with board- how close can you come to your 200 add-up time from the 4 x 50's??
Finish up with...
8 x 75 pull free br 3/5/7 by 25's @ :15 rest
200 easy drill before you get out.
Do an excellent job on your HW tonight, make sure you're ready for the week ahead at school. Have a great day!
SMAC- Platinum
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
6 x 100 @ :10 rest- drill/swim by 50's, odds free, evens NO FREE
1:00 rest
6 sets of:
1 x 400 swim (odd sets, IM, swim/kick by 50's; even sets freestyle neg split br 3/5 by 100's)
:20 rest
4 x 50 kick FAST @ :10 rest, add up times for 200 total
1:00 rest between sets
After 6th set...
6 x 200 kick @ 4:00 desc 1-3 on back & 4-6 with board- how close can you come to your 200 add-up time from the 4 x 50's??
Finish up with...
8 x 75 pull free br 3/5/7 by 25's @ :15 rest
200 easy drill before you get out.
Do an excellent job on your HW tonight, make sure you're ready for the week ahead at school. Have a great day!
Friday, May 11, 2012
Friday, May 11, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is kick/drill/kick/swim, by 25's
3 sets of:
2 x 50 drill/swim by 25's @ 1:00
1 x 100 swim/kick- same stroke by 50's, @ 1:45
2 x 50 swim free/NO FREE @ :50
1 x 150 swim 75 IM, then 75 kick
2 x 50 swim/kick NO FREE @ :50
1 x 100 swim IM, desc 1-3 to what you can
:30 rest between sets.
JW & TC: 24 x 25 @ :45- sets of 4 (the usual), then get out
Everybody else...
16 x 75 as follows, all @ 1:45
1-3 swim, desc to all out FAST @ #3
#4- kick FAST for time
No rest between sets of 4
Finish up with...
24 x 50 @ :50 as follows:
1- swim neg split free br 3/5 by 25's
2&3- swim IM order by 25's
4- swim/kick by 25's in M-R-S, NO FREE
200 easy drill/kick before you get out. Do an excellent job with your HW this weekend, be sure to review for finals. REMEMBER: no workout this Sunday. Have a great day!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is kick/drill/kick/swim, by 25's
3 sets of:
2 x 50 drill/swim by 25's @ 1:00
1 x 100 swim/kick- same stroke by 50's, @ 1:45
2 x 50 swim free/NO FREE @ :50
1 x 150 swim 75 IM, then 75 kick
2 x 50 swim/kick NO FREE @ :50
1 x 100 swim IM, desc 1-3 to what you can
:30 rest between sets.
JW & TC: 24 x 25 @ :45- sets of 4 (the usual), then get out
Everybody else...
16 x 75 as follows, all @ 1:45
1-3 swim, desc to all out FAST @ #3
#4- kick FAST for time
No rest between sets of 4
Finish up with...
24 x 50 @ :50 as follows:
1- swim neg split free br 3/5 by 25's
2&3- swim IM order by 25's
4- swim/kick by 25's in M-R-S, NO FREE
200 easy drill/kick before you get out. Do an excellent job with your HW this weekend, be sure to review for finals. REMEMBER: no workout this Sunday. Have a great day!
Thursday, May 10, 2012
Thursday, May 10, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is kick/swim by 25's
3 sets of:
2 x 75 @ 1:25- drill/drill/swim by 25's (free in 1st set; choice in 2nd set; NO FREE in 3rd set)
1 x 200 @ 3:30- 50 swim, 50 drill, 50 swim, 50 kick- desc 2nd 100 1-3 to something juicy
No rest between sets; check HR after 3rd set, then...
6 x 200 as follows:
1 x 100 drill/swim by 25's in M-R-S @ 2:00
1 x 50 swim at 200 GP in M-R-S @ :55
1 x 50 swim/kick by 25's in M-R-S @ :40- make the interval
No rest between sets; check HR after 6th set
1:00 rest
8 sets of:
3 x 25 swim FAST from a dive- add times together
MYSTERY SET
Mystery Set is 3 x 25 kick FAST @ :40, hold faster than half your time from 3 x 25 swim above
Example: go 12/12/12 for the 3 x 25 swim = 36; 36 divided by 2 = :18. so hold FASTER than :18
With fins, finish up with...
16 x 75 @ 1:40 as follows:
1-3 swim desc to all out smoking FAST
#4- kick for time
200 easy drill before you get out. Do an excellent job on your HW tonight, be sure to spend ten minutes reviewing for your finals. REMEMBER, no workout on Sunday. Have a great day!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is kick/swim by 25's
3 sets of:
2 x 75 @ 1:25- drill/drill/swim by 25's (free in 1st set; choice in 2nd set; NO FREE in 3rd set)
1 x 200 @ 3:30- 50 swim, 50 drill, 50 swim, 50 kick- desc 2nd 100 1-3 to something juicy
No rest between sets; check HR after 3rd set, then...
6 x 200 as follows:
1 x 100 drill/swim by 25's in M-R-S @ 2:00
1 x 50 swim at 200 GP in M-R-S @ :55
1 x 50 swim/kick by 25's in M-R-S @ :40- make the interval
No rest between sets; check HR after 6th set
1:00 rest
8 sets of:
3 x 25 swim FAST from a dive- add times together
MYSTERY SET
Mystery Set is 3 x 25 kick FAST @ :40, hold faster than half your time from 3 x 25 swim above
Example: go 12/12/12 for the 3 x 25 swim = 36; 36 divided by 2 = :18. so hold FASTER than :18
With fins, finish up with...
16 x 75 @ 1:40 as follows:
1-3 swim desc to all out smoking FAST
#4- kick for time
200 easy drill before you get out. Do an excellent job on your HW tonight, be sure to spend ten minutes reviewing for your finals. REMEMBER, no workout on Sunday. Have a great day!
Wednesday, May 9, 2012
Wednesday, May 9, 2012
SMAC- Bronze I with Maureen & Michael
Review underwater dolphin kick & streamlined pushoffs before everybody gets in.
Drills to review:
Underwater dolphin kick off the wall (5 FAST dolphin kicks to breakout past the flags)
Double arm backstroke drill- head flat
Breaststroke pullouts
*Fly drilling with fins:
Dolphin kick on back/dolphin kick on side/dolphin kick on belly, then "lift & drop" drill; 3 kicks 1 pull drill
KICKING:
With boards- 9 x 50's breast/fly kick by 25's, descend 1-3's to FAST
25's racing- mix up the kick
If there is time, break into two groups:
Vertical dolphin kicking
Starts
Do an excellent job with your HW tonight, be sure to practice your breaststroke kick in front of the big mirror at home. Have a great day!
SMAC- Bronze I with Maureen & Michael
Review underwater dolphin kick & streamlined pushoffs before everybody gets in.
Drills to review:
Underwater dolphin kick off the wall (5 FAST dolphin kicks to breakout past the flags)
Double arm backstroke drill- head flat
Breaststroke pullouts
*Fly drilling with fins:
Dolphin kick on back/dolphin kick on side/dolphin kick on belly, then "lift & drop" drill; 3 kicks 1 pull drill
KICKING:
With boards- 9 x 50's breast/fly kick by 25's, descend 1-3's to FAST
25's racing- mix up the kick
If there is time, break into two groups:
Vertical dolphin kicking
Starts
Do an excellent job with your HW tonight, be sure to practice your breaststroke kick in front of the big mirror at home. Have a great day!
Wednesday, May 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
6 x 150 @ :15 rest-
odds- 50 catchup free, 50 1/2 ra 1/2 la back drill, 50 swim backstroke neg split
evens- 75 swim/drill/swim in 4th best stroke, 75 kick on back, desc 25's 1-3 to FAST
1:00 rest
4 sets of:
4 x 50 @ :55
odds- swim back/breast by 25's
evens- swim/kick by 25's in 4th best stroke
1 x 250 @ 4:00 pull free with snorkel
No additional rest between sets, check HR after 4th set.
With fins...
24 x 25 @ :45 as follows:
1&2- fly pull with free kick
#3- swim FAST fly
4&5- 1/2 swim FAST 1/2 drill- same stroke for both
#6- FAST dolphin kick LUNGBUSTER
1:00 rest
Turns from mid-pool (3 free, 3 breast or fly) until 6 p.m.
Do an excellent job with your HW tonight, be sure to spend ten minutes reviewing for your finals. 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
6 x 150 @ :15 rest-
odds- 50 catchup free, 50 1/2 ra 1/2 la back drill, 50 swim backstroke neg split
evens- 75 swim/drill/swim in 4th best stroke, 75 kick on back, desc 25's 1-3 to FAST
1:00 rest
4 sets of:
4 x 50 @ :55
odds- swim back/breast by 25's
evens- swim/kick by 25's in 4th best stroke
1 x 250 @ 4:00 pull free with snorkel
No additional rest between sets, check HR after 4th set.
With fins...
24 x 25 @ :45 as follows:
1&2- fly pull with free kick
#3- swim FAST fly
4&5- 1/2 swim FAST 1/2 drill- same stroke for both
#6- FAST dolphin kick LUNGBUSTER
1:00 rest
Turns from mid-pool (3 free, 3 breast or fly) until 6 p.m.
Do an excellent job with your HW tonight, be sure to spend ten minutes reviewing for your finals. Have a great day!
Tuesday, May 8, 2012
Tuesday, May 8, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is swim/drill/drill/choice kick build, by 25's
3 sets of:
3 x 75 @ 1:20- ra2la2 free/fly pull with free kick/choice drill by 25's
1 x 125 swim IM- 50 breaststroke, desc 1-3 @ 2:10
1 x 200 swim/kick by 100's choice, but kick is on back, desc 1-3 @ 3:30
No rest between sets, check HR after 3rd set.
30 x 50 kick FAST @ 1:10 as follows:
odd sets of 5 on back; even sets of 5 with boards
100 drill @ 1:30 after every set of 5 x 50's
No additional rest between sets.
With fins, finish up with...
15 x 75 swim desc 1-3 @ 1:40- odd sets of 3 are free, even sets are NO FREE
100 easy drill before you get out. Do an excellent job with your HW tonight, be sure to spend ten minutes reviewing for your finals. Have a great day!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is swim/drill/drill/choice kick build, by 25's
3 sets of:
3 x 75 @ 1:20- ra2la2 free/fly pull with free kick/choice drill by 25's
1 x 125 swim IM- 50 breaststroke, desc 1-3 @ 2:10
1 x 200 swim/kick by 100's choice, but kick is on back, desc 1-3 @ 3:30
No rest between sets, check HR after 3rd set.
30 x 50 kick FAST @ 1:10 as follows:
odd sets of 5 on back; even sets of 5 with boards
100 drill @ 1:30 after every set of 5 x 50's
No additional rest between sets.
With fins, finish up with...
15 x 75 swim desc 1-3 @ 1:40- odd sets of 3 are free, even sets are NO FREE
100 easy drill before you get out. Do an excellent job with your HW tonight, be sure to spend ten minutes reviewing for your finals. Have a great day!
Tuesday, May 8, 2012
SMAC- Bronze II with Christie & Michael
Review streamlined pushoffs & underwater dolphin kick before they get in.
Drills to review:
Underwater dolphin kick
Double arm backstroke drill
With fins- fly drills: lift & drop drill, 3 kicks 1 pull fly drill
KICKING-
Race 25's breaststroke kick with boards*
*For anybody having trouble with the breaststroke kick, have them sit on the bulkhead and try it
Dolphin kick on back- with fins, with 5 FAST udk off each wall.
If there is time...
Break into two groups and work on starts and freestyle flip turns
Do an excellent job with your homework tonight & practice your breaststroke kick in front of the big mirror at home. Have a great day!
SMAC- Bronze II with Christie & Michael
Review streamlined pushoffs & underwater dolphin kick before they get in.
Drills to review:
Underwater dolphin kick
Double arm backstroke drill
With fins- fly drills: lift & drop drill, 3 kicks 1 pull fly drill
KICKING-
Race 25's breaststroke kick with boards*
*For anybody having trouble with the breaststroke kick, have them sit on the bulkhead and try it
Dolphin kick on back- with fins, with 5 FAST udk off each wall.
If there is time...
Break into two groups and work on starts and freestyle flip turns
Do an excellent job with your homework tonight & practice your breaststroke kick in front of the big mirror at home. Have a great day!
Monday, May 7, 2012
Monday, May 7, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is 2 kicks 1 pull breaststroke drill, drill/kick/drill by 25's
8 x 75 @ 1:20 as follows:
1&2- 50 fist free, 25 fly kick on back
3&4- drill/drill/swim build- all the same stroke
8 x 25 @ :40
odds- 1/2 swim FAST 1/2 drill
evens- kick choice on back, build to FAST
1:00 rest
PLATINUM-
1 x 600 @ 8:30 swim free neg split, get time
6 x 100 swim free br 3/5 by 50's- odds @ 1:25, evens @ 1:15
1 x 600 @ 8:30 swim free neg split, faster than 1st 600- get time
6 x 100 swim- odds are free/NO FREE by 50's, evens are all IM, desc 1-3, all @ 1:30
3 x 300 swim free br 3 @ 5:30 desc 1-3 to something all out smoking FAST
GOLD-
8 x 75 @ 1:20-
1&2- swim/kick/swim by 25's NO FREE desc 1-2
3&4- swim IM, desc 1-2
No rest between sets of 4
12 x 100 in sets of 3 as follows (I'll give everybody their intervals):
1- 50 swim free, 50 swim NO FREE
2- swim/kick by 50's in M-R-S, NO FREE
3- swim free br 3 with BIG kick on 2nd 50
1:00 rest after #9
Everybody finish up with...
15 x 50 kick @ 1:10 best average
100 easy drill before you get out. Do an excellent job with your HW tonight, be sure to spend a little time reviewing for your finals. Have a great day!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is 2 kicks 1 pull breaststroke drill, drill/kick/drill by 25's
8 x 75 @ 1:20 as follows:
1&2- 50 fist free, 25 fly kick on back
3&4- drill/drill/swim build- all the same stroke
8 x 25 @ :40
odds- 1/2 swim FAST 1/2 drill
evens- kick choice on back, build to FAST
1:00 rest
PLATINUM-
1 x 600 @ 8:30 swim free neg split, get time
6 x 100 swim free br 3/5 by 50's- odds @ 1:25, evens @ 1:15
1 x 600 @ 8:30 swim free neg split, faster than 1st 600- get time
6 x 100 swim- odds are free/NO FREE by 50's, evens are all IM, desc 1-3, all @ 1:30
3 x 300 swim free br 3 @ 5:30 desc 1-3 to something all out smoking FAST
GOLD-
8 x 75 @ 1:20-
1&2- swim/kick/swim by 25's NO FREE desc 1-2
3&4- swim IM, desc 1-2
No rest between sets of 4
12 x 100 in sets of 3 as follows (I'll give everybody their intervals):
1- 50 swim free, 50 swim NO FREE
2- swim/kick by 50's in M-R-S, NO FREE
3- swim free br 3 with BIG kick on 2nd 50
1:00 rest after #9
Everybody finish up with...
15 x 50 kick @ 1:10 best average
100 easy drill before you get out. Do an excellent job with your HW tonight, be sure to spend a little time reviewing for your finals. Have a great day!
Sunday, May 6, 2012
Sunday, May 6, 2012
SMAC- written for Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/swim by 25'sw
6 sets of:
2 x 50 drill/swim NO FREE @ 1:00
1 x 150- 75 kick on back, 75 swim backstroke, desc 1-2's
1st 2 sets 50's are free; middle 2 sets 50's are M-R-S, last 2 sets 50's are 4th best stroke; middle 2 sets the 150 is kick with boards
1:00 rest
9 x 50 kick @ :55- odds on back free, evens with boards breast/fly
1 x 150 swim free - I'll give everybody their interval
3 x 100 swim IM @ 1:45, desc 1-3 to something juicy
8 x 100 kick: odds neg split @ 2:00, evens FAST @ 1:40
1 x 150 swim free- as above
3 x 200 swim 100 M-R-S, 100 swim free br 3, desc 1-3 to smoking FAST @ 3:15
6 x 75 kick IM orderby 25's with boards, odd @ 1:30, evens FAST @ 1:15
1 x 150 swim freestyle as above
3 x 300 swim free @ 5:30 desc 1-3 to all out FAST for time
1:00 rest, check HR
Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!
SMAC- written for Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/swim by 25'sw
6 sets of:
2 x 50 drill/swim NO FREE @ 1:00
1 x 150- 75 kick on back, 75 swim backstroke, desc 1-2's
1st 2 sets 50's are free; middle 2 sets 50's are M-R-S, last 2 sets 50's are 4th best stroke; middle 2 sets the 150 is kick with boards
1:00 rest
9 x 50 kick @ :55- odds on back free, evens with boards breast/fly
1 x 150 swim free - I'll give everybody their interval
3 x 100 swim IM @ 1:45, desc 1-3 to something juicy
8 x 100 kick: odds neg split @ 2:00, evens FAST @ 1:40
1 x 150 swim free- as above
3 x 200 swim 100 M-R-S, 100 swim free br 3, desc 1-3 to smoking FAST @ 3:15
6 x 75 kick IM orderby 25's with boards, odd @ 1:30, evens FAST @ 1:15
1 x 150 swim freestyle as above
3 x 300 swim free @ 5:30 desc 1-3 to all out FAST for time
1:00 rest, check HR
Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!
Thursday, May 3, 2012
Friday Morning, May 4, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is dolphin kick breaststroke drill, then drill/drill/kick by 25's
3 x 150 @ :15 rest as follows:
#1- ra2 la2 free/swim free by 25's
#2&3- 100 kick/drill by 25's, then 50 swim same stroke as drill
6 x 75 @ 1:10 swim odds- free br 3/5/3 by 25's; evens swim free/NO FREE/free by 25's
1:00 rest
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
1 x 25 @ :40 LUNGBUSTER!
No rest between sets, check HR after 2nd 50.
Finish up with...
1 x 400 pull free br 3/5/3/7 by 50's
Do an excellent job with your HW this weekend, be sure to review for your finals- they're closer than you think! NO AFTERNOON WORKOUT TODAY. Regular workout on Sunday (4-6 pm). Have a great day!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is dolphin kick breaststroke drill, then drill/drill/kick by 25's
3 x 150 @ :15 rest as follows:
#1- ra2 la2 free/swim free by 25's
#2&3- 100 kick/drill by 25's, then 50 swim same stroke as drill
6 x 75 @ 1:10 swim odds- free br 3/5/3 by 25's; evens swim free/NO FREE/free by 25's
1:00 rest
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
1 x 25 @ :40 LUNGBUSTER!
No rest between sets, check HR after 2nd 50.
Finish up with...
1 x 400 pull free br 3/5/3/7 by 50's
Do an excellent job with your HW this weekend, be sure to review for your finals- they're closer than you think! NO AFTERNOON WORKOUT TODAY. Regular workout on Sunday (4-6 pm). Have a great day!
Thursday, May 3, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is breast pull with dolphin kick/drill/drill/kick, by 25's
8 x 50 @ :55- odds are drill/swim by 25's, evens are swim/kick by 25's (1-4 free, 5-8 NO FREE)
1:00 rest
9 x 100 in sets of 3 as follows:
1-3, drill/kick in M-R-S @ 1:45
4-6, swim free strong neg split br 3/5 by 50's @ 1:20 (or @ 1:35)
7-9, swim IM (last 25 is kick free on back), desc 1-3 to what you can @ 1:40
1:00 rest, check HR
8 sets of:
3 x 100 swim/kick (on back) by 50's @ 1:50, desc 1-3 to something juicy
1 x 50 @ 1:15 kick all out FAST for time with boards
No rest between sets; keep track of your times for both the 50 kick & 3rd 100 swim/kick
Finish up with...
1 x 400- 25 kick build to FAST turn, then 75 drill/swim (dps)/drill by 25's
Do an excellent job with your HW tonight, make sure you're reviewing a little each night for your final exams. WORKOUT TOMORROW MORNING IS AT 5:30 a.m., NO AFTERNOON WORKOUT FOR ANYBODY TOMORROW. Regular Sunday workout at 4:00 p.m. Have a great day!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is breast pull with dolphin kick/drill/drill/kick, by 25's
8 x 50 @ :55- odds are drill/swim by 25's, evens are swim/kick by 25's (1-4 free, 5-8 NO FREE)
1:00 rest
9 x 100 in sets of 3 as follows:
1-3, drill/kick in M-R-S @ 1:45
4-6, swim free strong neg split br 3/5 by 50's @ 1:20 (or @ 1:35)
7-9, swim IM (last 25 is kick free on back), desc 1-3 to what you can @ 1:40
1:00 rest, check HR
8 sets of:
3 x 100 swim/kick (on back) by 50's @ 1:50, desc 1-3 to something juicy
1 x 50 @ 1:15 kick all out FAST for time with boards
No rest between sets; keep track of your times for both the 50 kick & 3rd 100 swim/kick
Finish up with...
1 x 400- 25 kick build to FAST turn, then 75 drill/swim (dps)/drill by 25's
Do an excellent job with your HW tonight, make sure you're reviewing a little each night for your final exams. WORKOUT TOMORROW MORNING IS AT 5:30 a.m., NO AFTERNOON WORKOUT FOR ANYBODY TOMORROW. Regular Sunday workout at 4:00 p.m. Have a great day!
Wednesday, May 2, 2012
Wednesday, May 2, 2012
SMAC- Bronze I with Maureen & Michael
Stress the importance of good streamlining & FAST underwater dolphin kick before they get in!
Drills to review:
2 kicks 1 pull breaststroke- head down/glide after each kick
Double arm backstroke- head flat, thumbs out first & pinkies in first
**"Lift & drop" butterfly breathing drill
**with fins
KICKING:
Race in pairs if you can:
25's on back, working specifically on the 5 FAST underwater dolphin kicks off the wall; then
Breaststroke kick with the boards- squeeze feet together & glide after each kick
If there is time...
Break into two groups, one for starts & one for turns
Everybody do an excellent job with your HW tonight, be sure to practice your breaststroke kick in front of the big mirror at home. Have a great day!
SMAC- Bronze I with Maureen & Michael
Stress the importance of good streamlining & FAST underwater dolphin kick before they get in!
Drills to review:
2 kicks 1 pull breaststroke- head down/glide after each kick
Double arm backstroke- head flat, thumbs out first & pinkies in first
**"Lift & drop" butterfly breathing drill
**with fins
KICKING:
Race in pairs if you can:
25's on back, working specifically on the 5 FAST underwater dolphin kicks off the wall; then
Breaststroke kick with the boards- squeeze feet together & glide after each kick
If there is time...
Break into two groups, one for starts & one for turns
Everybody do an excellent job with your HW tonight, be sure to practice your breaststroke kick in front of the big mirror at home. Have a great day!
Wednesday, May 2, 2012
SMAC- Platinum & Gold
Quick team talk to review the upcoming meets, June/July schedule & new groups for next year.
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/breast kick on back, by 25's
6 x 100 @ 1:50-
odds- 50 double arm backstroke drill, 50 choice drill breast or fly (NO FREE OR BACK)
evens- 50 swim back, 50 breast kick with boards
1:00 rest
3 sets of:
2x{1 x 100 @ 1:45- 50 swim free br 3, 50 swim NO FREE
{3 x 50 @ :55- swim/kick by 25's; 1st time in M-R-S, 2nd time in 4th best stroke NO FREE
1 x 200- 75 swim back, 75 swim IM (NO FREE), 50 choice kick on back
:30 rest between sets, check HR after each 200
After 3rd set...
1 x 600 pull free with snorkel- roll hips evenly, finish each stroke completely
1:00 rest
With fins, finish up with...
32 x 25 @ :40 as follows:
1-4, odds are fly pull with free kick, evens are swim fly build to FAST
5-6, 1/2 swim FAST 1/2 drill in 4th best stroke
7- swim all FAST, same stroke as #7
8- FAST underwater dolphin kick LUNGBUSTER!
200 easy drill/kick by 50's before you get out. Do an excellent job with your HW tonight, remind your parents about Friday AM workout (NO AFTERNOON WORKOUT ON FRIDAY, MAY 4). Have a great day!
SMAC- Platinum & Gold
Quick team talk to review the upcoming meets, June/July schedule & new groups for next year.
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/breast kick on back, by 25's
6 x 100 @ 1:50-
odds- 50 double arm backstroke drill, 50 choice drill breast or fly (NO FREE OR BACK)
evens- 50 swim back, 50 breast kick with boards
1:00 rest
3 sets of:
2x{1 x 100 @ 1:45- 50 swim free br 3, 50 swim NO FREE
{3 x 50 @ :55- swim/kick by 25's; 1st time in M-R-S, 2nd time in 4th best stroke NO FREE
1 x 200- 75 swim back, 75 swim IM (NO FREE), 50 choice kick on back
:30 rest between sets, check HR after each 200
After 3rd set...
1 x 600 pull free with snorkel- roll hips evenly, finish each stroke completely
1:00 rest
With fins, finish up with...
32 x 25 @ :40 as follows:
1-4, odds are fly pull with free kick, evens are swim fly build to FAST
5-6, 1/2 swim FAST 1/2 drill in 4th best stroke
7- swim all FAST, same stroke as #7
8- FAST underwater dolphin kick LUNGBUSTER!
200 easy drill/kick by 50's before you get out. Do an excellent job with your HW tonight, remind your parents about Friday AM workout (NO AFTERNOON WORKOUT ON FRIDAY, MAY 4). Have a great day!
Tuesday, May 1, 2012
Tuesday, May 1, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/half ra half la back drill, by 25's
4 x 125 @ 2:15 as follows:
1&2- 50 fist free br 3, 75 drill/swim/drill NO FREE by 25's
3&4- 50 swim free br 3/5 by 25's, then 75 swim/swim/kick by 25's, same stroke as you drilled on 1&2
1:00 rest
3 x 75 swim free br 3/5/3 by 25's @ 1:10
2 x 75 swim 50 free, 25 NO FREE by 25's @ 1:10
2 x 75 swim free br 3/5/3 by 25's @ 1:00
3 x 75 swim free/NO FREE/free by 25's @ 1:00
4 x 200 kick @ 3:45, desc 1-2/3-4 (3&4 can be with boards)
1:00 rest
6 sets of (even sets the 25's & 150 are kick)
3 x 25 swim FAST from a dive @ 1:00
1 x 75 drill- same stroke as 25's swim- @ 1:40
1 x 150 swim free br 3 - I'll give everybody their interval (kick for even sets)
Just :30 rest between sets, no more than that.
With fins, finish up with:
18 x 75 swim @ 1:40 desc 1-3's to all out smoking FAST- keep track of your times on the FAST 75's
200 easy drill/kick by 50's before you get out.
Do an excellent job with your HW tonight, make sure you're reviewing a little each night for your final exams. REMEMBER: workout this coming Friday is from 5:30-7:10 a.m.- NO AFTERNOON WORKOUT ON FRIDAY. Have a great day!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/half ra half la back drill, by 25's
4 x 125 @ 2:15 as follows:
1&2- 50 fist free br 3, 75 drill/swim/drill NO FREE by 25's
3&4- 50 swim free br 3/5 by 25's, then 75 swim/swim/kick by 25's, same stroke as you drilled on 1&2
1:00 rest
3 x 75 swim free br 3/5/3 by 25's @ 1:10
2 x 75 swim 50 free, 25 NO FREE by 25's @ 1:10
2 x 75 swim free br 3/5/3 by 25's @ 1:00
3 x 75 swim free/NO FREE/free by 25's @ 1:00
4 x 200 kick @ 3:45, desc 1-2/3-4 (3&4 can be with boards)
1:00 rest
6 sets of (even sets the 25's & 150 are kick)
3 x 25 swim FAST from a dive @ 1:00
1 x 75 drill- same stroke as 25's swim- @ 1:40
1 x 150 swim free br 3 - I'll give everybody their interval (kick for even sets)
Just :30 rest between sets, no more than that.
With fins, finish up with:
18 x 75 swim @ 1:40 desc 1-3's to all out smoking FAST- keep track of your times on the FAST 75's
200 easy drill/kick by 50's before you get out.
Do an excellent job with your HW tonight, make sure you're reviewing a little each night for your final exams. REMEMBER: workout this coming Friday is from 5:30-7:10 a.m.- NO AFTERNOON WORKOUT ON FRIDAY. Have a great day!
Subscribe to:
Comments (Atom)