Wednesday, June 27, 2012
SMAC- Platinum & Gold
Written for LCM
400 swim freestyle
400 reverse IM- each 100 is double arm backstroke drill/drill/swim/drill by 25's
1:00 rest
4 sets of:
3 x 50 @ 1:05- 1/2 swim dps, 1/2 drill
1 x 200- 100 swim free br 3/5 by 50's, 100 kick negative split - good underwaters!
:20 rest between sets, different stroke on the 50's for each round.
4 sets of:
6 x 50 - odds swim free br 3 @ :55, evens swim/kick by 25's NO FREE @ 1:05
1 x 300 pull free with snorkel (400 in 2nd set, 500 in 3rd set, 600 in 4th sets)
:30 rest between sets, check HR after each set.
200 easy drill after 4th set = 5000 LCM. Wear your sunscreen today, drink plenty of water. Have a great day!
Thursday, June 28, 2012
Tuesday, June 26, 2012
Tuesday, June 26, 2012
SMAC- Platinum & Gold
Written for LCM
400 swim freestyle
400 reverse Im- each 100 is drill/swim/drill/kick by 25's
1:00 rest
3 x 100 drill/swim by 50's @ 2:00
3 x 100 swim/kick by 50's @ 1:50- same stroke as first set of 3 x 100's
3 x 100 kick @ 2:30 desc 1-3 to something juicy!
1:00 rest, check HR
32 x 50 in sets of 8 as follows:
1-4: swim @ 1:00- interval gets :05 faster by round, so last set is @ :45
5-8: kick @ 1:00- interval gets :05 slower by round, so last set is @ 1:15, and these should all be FAST
3 x 200 swim free with snorkel @ 4:30, desc 1-3 to what you can
1:00 rest, check HR
With fins, 3 sets of:
3 x 50 kick FAST @ 1:00
50 drill @ 1:00
1 x 300 kick FAST- if time for the 300 is FASTER than your 3 x 50 (x2), then your workout is over!
200 easy drill before you get out. Wear plenty of sunscreen today & drink lots of water. Have a great day!
SMAC- Platinum & Gold
Written for LCM
400 swim freestyle
400 reverse Im- each 100 is drill/swim/drill/kick by 25's
1:00 rest
3 x 100 drill/swim by 50's @ 2:00
3 x 100 swim/kick by 50's @ 1:50- same stroke as first set of 3 x 100's
3 x 100 kick @ 2:30 desc 1-3 to something juicy!
1:00 rest, check HR
32 x 50 in sets of 8 as follows:
1-4: swim @ 1:00- interval gets :05 faster by round, so last set is @ :45
5-8: kick @ 1:00- interval gets :05 slower by round, so last set is @ 1:15, and these should all be FAST
3 x 200 swim free with snorkel @ 4:30, desc 1-3 to what you can
1:00 rest, check HR
With fins, 3 sets of:
3 x 50 kick FAST @ 1:00
50 drill @ 1:00
1 x 300 kick FAST- if time for the 300 is FASTER than your 3 x 50 (x2), then your workout is over!
200 easy drill before you get out. Wear plenty of sunscreen today & drink lots of water. Have a great day!
Monday, June 25, 2012
Monday, June 25, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick, by 50's
1:00 rest
4 sets of:
1 x 75 @ 1:25- 50 choice drill (NO FREE in 3rd & 4th sets), 25 breast pull with free kick drill
1 x 125 @ 2:15- 50 swim breaststroke, 50 swim choice (same stroke as 50 drill above), 25 kick on back - desc 1-2 & 3-4 to what you can
No rest between sets, check HR after last set
6 sets of:
2 x 75 swim free br 3/5/3 by 25 @ 1:05 (sets 1-3) or 1:00 (sets 4-6)
2 x 50 swim back/breast by 25's @ :55 (@ :50 in 2nd set, @ :45 in 3rd set; for 4th through 6th sets, go @ :50, :45, :40, by set)
No rest between sets, check HR immediately after last set & OML
5 x 300 as follows:
odds- swim free with snorkel @ 5:00, desc 1-3 to what you can- #3 should be juicy!
evens- swim STRONG negatvie split backstroke @ 4:00
From the near flags, finish up with...
5 sets of:
3 x 50 kick @ :55
1 x 100 IM swim, desc 1-3, 4 is all drill, #5 is FAST
:30 rest between sets.
200 easy drill before you get out. Drink plenty of water today & wear your sunscreen if you have to be outside. Have a great day!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick, by 50's
1:00 rest
4 sets of:
1 x 75 @ 1:25- 50 choice drill (NO FREE in 3rd & 4th sets), 25 breast pull with free kick drill
1 x 125 @ 2:15- 50 swim breaststroke, 50 swim choice (same stroke as 50 drill above), 25 kick on back - desc 1-2 & 3-4 to what you can
No rest between sets, check HR after last set
6 sets of:
2 x 75 swim free br 3/5/3 by 25 @ 1:05 (sets 1-3) or 1:00 (sets 4-6)
2 x 50 swim back/breast by 25's @ :55 (@ :50 in 2nd set, @ :45 in 3rd set; for 4th through 6th sets, go @ :50, :45, :40, by set)
No rest between sets, check HR immediately after last set & OML
5 x 300 as follows:
odds- swim free with snorkel @ 5:00, desc 1-3 to what you can- #3 should be juicy!
evens- swim STRONG negatvie split backstroke @ 4:00
From the near flags, finish up with...
5 sets of:
3 x 50 kick @ :55
1 x 100 IM swim, desc 1-3, 4 is all drill, #5 is FAST
:30 rest between sets.
200 easy drill before you get out. Drink plenty of water today & wear your sunscreen if you have to be outside. Have a great day!
Sunday, June 24, 2012
Sunday, June 24, 2012
SMAC- Platinum & Gold
Welcome Benjamin W., congrats on a great year!
400 swim freestyle
400 reverse IM- each 100 is kick/drill/kick/swim by 25's
1:00 rest
3 sets of:
4 x 25 choice breaststroke drill @ :40
2 x 50 swim breaststroke desc 1-2 @ 1:00
No rest between sets.
6 rounds of:
200's kick are different each round...
2 x 200 descend 1-2 to FAST (most will be kick, some will be swim/kick)
6 x 25 kick FAST- odd sets @ :45, even sets @ :35
No rest between sets, check HR after odd sets & 6th set.
5 x 300 as follows:
odds- swim free with snorkel, desc 1-3 @ 5:00
evens- swim neg split backstroke @ 4:00
1:00 rest
With fins, finish up with...
24 x 25 @ :40- the usual sets of 4
200 easy drill before you get out. Drink plenty of water tonight & get excited for the week ahead. Have a great day!
SMAC- Platinum & Gold
Welcome Benjamin W., congrats on a great year!
400 swim freestyle
400 reverse IM- each 100 is kick/drill/kick/swim by 25's
1:00 rest
3 sets of:
4 x 25 choice breaststroke drill @ :40
2 x 50 swim breaststroke desc 1-2 @ 1:00
No rest between sets.
6 rounds of:
200's kick are different each round...
2 x 200 descend 1-2 to FAST (most will be kick, some will be swim/kick)
6 x 25 kick FAST- odd sets @ :45, even sets @ :35
No rest between sets, check HR after odd sets & 6th set.
5 x 300 as follows:
odds- swim free with snorkel, desc 1-3 @ 5:00
evens- swim neg split backstroke @ 4:00
1:00 rest
With fins, finish up with...
24 x 25 @ :40- the usual sets of 4
200 easy drill before you get out. Drink plenty of water tonight & get excited for the week ahead. Have a great day!
Friday, June 22, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is 50 drill, 50 kick
1:00 rest
4 sets of (odd sets free, even sets NO FREE):
1 x 75 drill/swim/drill by 25's @ 1:20
2 x 25 @ :40- #1 swim build, #2 kick FAST
No rest between sets, check HR after 4th set.
8 rounds of:
2 x 75 swim free br 3 @ :55 (or @ 1:00)
2 x 75 swim desc 1-2 @ 1:40- IM in odd sets, M-R-S in even sets (NO FREE) #2 is FAST
No rest between sets.
After 2nd, 5th & 8th sets...
1 x 350 swim free with snorkel, descend 1-3 to all out SMOKING FAST for time!
With fins, finish up with...
24 x 50 @ 1:00- 1 easy 1 FAST (every third set of 4 is kick, all FAST)
200 easy drill before you get out.
Enjoy your time off this weekend, do some reading, don't get sunburned & offer to help around the house. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is 50 drill, 50 kick
1:00 rest
4 sets of (odd sets free, even sets NO FREE):
1 x 75 drill/swim/drill by 25's @ 1:20
2 x 25 @ :40- #1 swim build, #2 kick FAST
No rest between sets, check HR after 4th set.
8 rounds of:
2 x 75 swim free br 3 @ :55 (or @ 1:00)
2 x 75 swim desc 1-2 @ 1:40- IM in odd sets, M-R-S in even sets (NO FREE) #2 is FAST
No rest between sets.
After 2nd, 5th & 8th sets...
1 x 350 swim free with snorkel, descend 1-3 to all out SMOKING FAST for time!
With fins, finish up with...
24 x 50 @ 1:00- 1 easy 1 FAST (every third set of 4 is kick, all FAST)
200 easy drill before you get out.
Enjoy your time off this weekend, do some reading, don't get sunburned & offer to help around the house. Have a great day!
Thursday, June 21, 2012
SMAC- Platinum & Gold
Written for LCM
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick, by 25's
1:00 rest
4 sets of:
1 x 150 @ 3:15- drill/swim/drill by 25's
1 x 100 @ 2:00- swim/kick by 50's, same stroke as the 150
No rest between sets; descend the 100's 1-2. Sets 1&2 are free, sets 3&4 are NO FREE
8 x 250 as follows:
odds- 150 drill/swim by 25's (same stroke throughout), 100 kick negative split) @ 5:00
evens-
#2- 50's swim @ 1:10, desc 1-3 to FAST, #4 is drill, #5 is FAST
#4- 100 swim FAST from a push/50 drill/100 swim FAST from a dive
After #8...
24 x 50 @ :55 as follows:
4- free swim with snorkel
2- swim choice NO FREE
2- kick on back, both are FAST
Middle set of 8 is 2 with snorkel, 4 swim NO FREE, 2 kick FAST
3rd set of 8 is 2 swim free with snorkel, 2 swim NO FREE, 4 kick FAST
200 easy drill after #24
Drink plenty of water today, off to help around the house & do some reading. Have a great day!
SMAC- Platinum & Gold
Written for LCM
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick, by 25's
1:00 rest
4 sets of:
1 x 150 @ 3:15- drill/swim/drill by 25's
1 x 100 @ 2:00- swim/kick by 50's, same stroke as the 150
No rest between sets; descend the 100's 1-2. Sets 1&2 are free, sets 3&4 are NO FREE
8 x 250 as follows:
odds- 150 drill/swim by 25's (same stroke throughout), 100 kick negative split) @ 5:00
evens-
#2- 50's swim @ 1:10, desc 1-3 to FAST, #4 is drill, #5 is FAST
#4- 100 swim FAST from a push/50 drill/100 swim FAST from a dive
After #8...
24 x 50 @ :55 as follows:
4- free swim with snorkel
2- swim choice NO FREE
2- kick on back, both are FAST
Middle set of 8 is 2 with snorkel, 4 swim NO FREE, 2 kick FAST
3rd set of 8 is 2 swim free with snorkel, 2 swim NO FREE, 4 kick FAST
200 easy drill after #24
Drink plenty of water today, off to help around the house & do some reading. Have a great day!
Wednesday, June 20, 2012
Wednesday, June 20, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
4 sets of:
1 x 50 @ 1:10- drill/kick by 25's NO FREE
1 x 100 @ 1:45 swim NO FREE (same stroke as 50 drill-kick above)/free, by 50's
No rest between sets; check HR after last 100, then...
3 x 600 @ :20 rest as follows:
200 swim NO FREE
200 kick on back (neg split each 100)
200 swim free with snorkel- desc these 200's 1-3 to what you can
1:00 rest after #3, check HR after each 600
With fins, finish up with...
6 sets of:
50 kick build @ 1:00
50 swim (build)/drill by 25's @ 1:00
25 FAST LUNGBUSTER @ :40
25 swim FAST @ :40
No rest between sets, check HR after last round.
100 easy drill before you get out. Have a great day!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
4 sets of:
1 x 50 @ 1:10- drill/kick by 25's NO FREE
1 x 100 @ 1:45 swim NO FREE (same stroke as 50 drill-kick above)/free, by 50's
No rest between sets; check HR after last 100, then...
3 x 600 @ :20 rest as follows:
200 swim NO FREE
200 kick on back (neg split each 100)
200 swim free with snorkel- desc these 200's 1-3 to what you can
1:00 rest after #3, check HR after each 600
With fins, finish up with...
6 sets of:
50 kick build @ 1:00
50 swim (build)/drill by 25's @ 1:00
25 FAST LUNGBUSTER @ :40
25 swim FAST @ :40
No rest between sets, check HR after last round.
100 easy drill before you get out. Have a great day!
Tuesday, June 19, 2012
SMAC- Platinum & Gold
Written for LCM
400 swim freestyle
400 reverse IM- each 100 is swim/drill by 25's
1:00 rest
16 x 50 as follows:
1-8: odds drill/swim by 25's, evens swim/kick by 25's - 2 free, 2 NO FREE
9-16: odds swim/kick free @ :55, evens swim/kick NO FREE @ 1:00
6 sets of:
2 x 100 swim strong neg split free br 3 @ 1:45
3 x 50 @ 1:10- kick in odd sets all FAST, swim desc 1-3 to FAST in even sets
No extra rest between sets, check HR after each round of 50's
With fins, finish up with...
15 x 50 @ 1:00 from mid-pool, 25 swim into the turn, then 25 LUNGBUSTER, desc 1-3's to FAST
200 easy drill before you get out. Be sure to drink plenty of water & wear your sunscreen if you have to be outside today. Have a great day!
SMAC- Platinum & Gold
Written for LCM
400 swim freestyle
400 reverse IM- each 100 is swim/drill by 25's
1:00 rest
16 x 50 as follows:
1-8: odds drill/swim by 25's, evens swim/kick by 25's - 2 free, 2 NO FREE
9-16: odds swim/kick free @ :55, evens swim/kick NO FREE @ 1:00
6 sets of:
2 x 100 swim strong neg split free br 3 @ 1:45
3 x 50 @ 1:10- kick in odd sets all FAST, swim desc 1-3 to FAST in even sets
No extra rest between sets, check HR after each round of 50's
With fins, finish up with...
15 x 50 @ 1:00 from mid-pool, 25 swim into the turn, then 25 LUNGBUSTER, desc 1-3's to FAST
200 easy drill before you get out. Be sure to drink plenty of water & wear your sunscreen if you have to be outside today. Have a great day!
Monday, June 18, 2012
Monday, June 18, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
4 x 75 @ 1:25-
odds- 50 fist free drill, 25 choice kick on back
evens- drill/kick/drill NO FREE by 25's
1:00 rest
3 sets of:
1 x 150- 75 kick/50 drill/25 swim build- drill & swim are the same stroke
:10 rest
2* x 25 @ :40- odds are 1/2 swim FAST 1/2 drill, evens are kick build to FAST
*add 2 x 25 to each round
1:00 rest after 3rd set, check HR
3 rounds of:
3 x 300 @ 5:00- 200 swim negative split & descend, then 100 kick with boards
3 x 100 kick FAST @ 2:30- middle round with boards, odd sets on back
No rest between sets, check HR after last 300 and after 3rd 100 kick
Finish up with...
2 x 700 swim free with snorkels @ :20 rest, desc 1-2 to what you can
200 drill/swim by 25's before you get out.
Long course starts tomorrow, get excited. Have a great day!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
4 x 75 @ 1:25-
odds- 50 fist free drill, 25 choice kick on back
evens- drill/kick/drill NO FREE by 25's
1:00 rest
3 sets of:
1 x 150- 75 kick/50 drill/25 swim build- drill & swim are the same stroke
:10 rest
2* x 25 @ :40- odds are 1/2 swim FAST 1/2 drill, evens are kick build to FAST
*add 2 x 25 to each round
1:00 rest after 3rd set, check HR
3 rounds of:
3 x 300 @ 5:00- 200 swim negative split & descend, then 100 kick with boards
3 x 100 kick FAST @ 2:30- middle round with boards, odd sets on back
No rest between sets, check HR after last 300 and after 3rd 100 kick
Finish up with...
2 x 700 swim free with snorkels @ :20 rest, desc 1-2 to what you can
200 drill/swim by 25's before you get out.
Long course starts tomorrow, get excited. Have a great day!
Sunday, June 17, 2012
SMAC- Platinum & Gold
Thanks for being here on Father's Day!
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
8 x 75 @ 1:20-
odds- drill/swim/drill by 25's free
evens- drill/kick/drill by 25's NO FREE
1:00 rest, check HR
3 x 150 @ 2:45- 100 swim IM, 50 choice kick on back, desc 1-3 to something FAST
6 x 100 @ 1:45- 50 swim, 50 kick desc 1-3 free, 4-6 NO FREE, 3&6 should be juicy
9 x 50 kick desc 1-3's @ 1:00, except #'s4-6 are all @ :45, make the interval
1:00 rest, check HR
3 sets of:
1 x 250 swim free br 3 @ 3:20
3 x 50 swim/kick by 25's NO FREE @ :50
1 x 200 kick on back, desc 1-3 to all out FAST, @ 3:30
No rest between sets.
Finish up with...
1 x 600- 100 choice (NO FREE OR BACK), 100 swim back, desc the 200's 1-3 to what you can
300 drill/swim/kick by 25's= 5000 scy. Do something nice for your father today. Tomorrow at 8 a.m., have a great day!
SMAC- Platinum & Gold
Thanks for being here on Father's Day!
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
8 x 75 @ 1:20-
odds- drill/swim/drill by 25's free
evens- drill/kick/drill by 25's NO FREE
1:00 rest, check HR
3 x 150 @ 2:45- 100 swim IM, 50 choice kick on back, desc 1-3 to something FAST
6 x 100 @ 1:45- 50 swim, 50 kick desc 1-3 free, 4-6 NO FREE, 3&6 should be juicy
9 x 50 kick desc 1-3's @ 1:00, except #'s4-6 are all @ :45, make the interval
1:00 rest, check HR
3 sets of:
1 x 250 swim free br 3 @ 3:20
3 x 50 swim/kick by 25's NO FREE @ :50
1 x 200 kick on back, desc 1-3 to all out FAST, @ 3:30
No rest between sets.
Finish up with...
1 x 600- 100 choice (NO FREE OR BACK), 100 swim back, desc the 200's 1-3 to what you can
300 drill/swim/kick by 25's= 5000 scy. Do something nice for your father today. Tomorrow at 8 a.m., have a great day!
Sunday, June 17, 2012
Friday, June 15, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/swim by 25's
12 x 50 as follows:
2- drill/swim by 25's @ 1:00
2- swim/kick by 25's @ :50
Change strokes after each set of 4; NO FREE in 2nd or 3rd set of 4
1:00 rest, check HR
Last day for "the Joe," so he gets to choose which of the following sets we'll do today:
A)
6 x 250 swim desc 1-3 & 4-6 to what you can @ 4:00,
OR...
16 x 25 from a dive swim FAST @ 1:00 (walk back to the starting end after each 25)
B)
16 x 50 with fins @ 1:00- swim desc 1-3 to all out FAST, then #4 is LB/swim by 25's- as fast as 3rd 50 or FASTER
OR...
Bucket of Balls!!
200 easy warmdown before you get out. Group picture with the "the Joe" before everybody leaves. We're going to miss you, Joe, you really upped the ante in every workout- thanks & do a great job in CA!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/swim by 25's
12 x 50 as follows:
2- drill/swim by 25's @ 1:00
2- swim/kick by 25's @ :50
Change strokes after each set of 4; NO FREE in 2nd or 3rd set of 4
1:00 rest, check HR
Last day for "the Joe," so he gets to choose which of the following sets we'll do today:
A)
6 x 250 swim desc 1-3 & 4-6 to what you can @ 4:00,
OR...
16 x 25 from a dive swim FAST @ 1:00 (walk back to the starting end after each 25)
B)
16 x 50 with fins @ 1:00- swim desc 1-3 to all out FAST, then #4 is LB/swim by 25's- as fast as 3rd 50 or FASTER
OR...
Bucket of Balls!!
200 easy warmdown before you get out. Group picture with the "the Joe" before everybody leaves. We're going to miss you, Joe, you really upped the ante in every workout- thanks & do a great job in CA!
Friday, June 15, 2012
Thursday, June 14, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is 2 kicks 1 pull breast/drill/drill/kick by 25's
1:00 rest
4 sets of:
1 x 100 drill/swim by 25's @ 1:45
1 x 100 swim/kick by 50's @ 1:35- same stroke as 1st 100
1 x 75 swim no free/free/no free by 25's (no free is same stroke as on 1st 2 x 100's)- 1st round @ 1:10, 2nd round @ 1:05, 3rd round @ 1:00, last round @ :55
No additional rest between sets, check HR after last set.
9 sets of:
3 x 50 swim in M-R-S @ 1:10- 2nd 50 split of 100 Goal Time
1 x 150 swim IM @ 2:45- swim it the same way each set, desc 1-3 to FAST
100 drill in M-R-S
1:00 rest between sets; middle set of 3 can be free on the 3 x 50's
Finish up with...
1 x 600 pull free with snorkel- desc the 150's 1-3 to what you can, then last 150 is drill (no snorkel)
Change quickly for breakfast. Wear your sunscreen today & drink plenty of water. Have a great day!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is 2 kicks 1 pull breast/drill/drill/kick by 25's
1:00 rest
4 sets of:
1 x 100 drill/swim by 25's @ 1:45
1 x 100 swim/kick by 50's @ 1:35- same stroke as 1st 100
1 x 75 swim no free/free/no free by 25's (no free is same stroke as on 1st 2 x 100's)- 1st round @ 1:10, 2nd round @ 1:05, 3rd round @ 1:00, last round @ :55
No additional rest between sets, check HR after last set.
9 sets of:
3 x 50 swim in M-R-S @ 1:10- 2nd 50 split of 100 Goal Time
1 x 150 swim IM @ 2:45- swim it the same way each set, desc 1-3 to FAST
100 drill in M-R-S
1:00 rest between sets; middle set of 3 can be free on the 3 x 50's
Finish up with...
1 x 600 pull free with snorkel- desc the 150's 1-3 to what you can, then last 150 is drill (no snorkel)
Change quickly for breakfast. Wear your sunscreen today & drink plenty of water. Have a great day!
Wednesday, June 13, 2012
Wednesday, June 13, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is swim/drill by 25's
1:00 rest
8 x 100 @ 1:45
odds- drill, 50 free, 50 in 4th best stroke
evens- swim back/breast by 50's
Check HR, then...
3 sets of:
2 x 50 drill/swim by 25's @ 1:00 in 4th best stroke
1 x 350 pull free w/snorkel @ 5:00
3 x 50 swim in 4th best stroke, desc 1-3 to what you can @ 1:00
1 x 300 swim backstroke with moderate negative split
1:00 rest between sets, check HR after each set.
With fins, finish up with...
24 x 25 @ :40- the usual sets of 4
200 easy drill = 5100 scy. Enjoy your first day of summer break- drink a lot of water & don't get sunburned. Breakfast tomorrow morning after workout. Have a great day!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is swim/drill by 25's
1:00 rest
8 x 100 @ 1:45
odds- drill, 50 free, 50 in 4th best stroke
evens- swim back/breast by 50's
Check HR, then...
3 sets of:
2 x 50 drill/swim by 25's @ 1:00 in 4th best stroke
1 x 350 pull free w/snorkel @ 5:00
3 x 50 swim in 4th best stroke, desc 1-3 to what you can @ 1:00
1 x 300 swim backstroke with moderate negative split
1:00 rest between sets, check HR after each set.
With fins, finish up with...
24 x 25 @ :40- the usual sets of 4
200 easy drill = 5100 scy. Enjoy your first day of summer break- drink a lot of water & don't get sunburned. Breakfast tomorrow morning after workout. Have a great day!
Tuesday, June 12, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is swim/kick by 25's
1:00 rest
9 x 50 - 2 drill/swim by 25's @ 1:00, then 1- swim/kick by 25's @ :50 (@:45 in 2nd set, @ :40 in 3rd set)
1 x 400 swim/kick by 50's- 100 free, 200 NO FREE, descend the 100's 1-2 & 3-4
1:00 rest
6 sets of:
1 x 100 swim neg split free br 3 @ 1:25/1 x 50 swim neg split in M-R-S @ :50
1 x 100 swim neg split free br 3 @ 1:35/2 x 50 swim at 200 GP @ 1:00
1 x 100 swim neg split free br 3 @ 1:45/3 x 50 swim FAST @ 1:10
Same stroke for all 50's throughout the set; check HR after last 50 in each round.
Finish up with...
1 x 450 swim back, desc the 150's 1-3 to what you can
:20 rest
1 x 450 kick choice desc the 150's 1-3 to what you can
200 easy drill/swim dps by 25's before you get out.
Congrats on finishing up the school year! Just a few weeks left until we start to rest for NBAC, so stay focused on that. REMEMBER, our morning schedule starts tomorrow; breakfast on Thursday, June 14 after workout. Have a great day!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is swim/kick by 25's
1:00 rest
9 x 50 - 2 drill/swim by 25's @ 1:00, then 1- swim/kick by 25's @ :50 (@:45 in 2nd set, @ :40 in 3rd set)
1 x 400 swim/kick by 50's- 100 free, 200 NO FREE, descend the 100's 1-2 & 3-4
1:00 rest
6 sets of:
1 x 100 swim neg split free br 3 @ 1:25/1 x 50 swim neg split in M-R-S @ :50
1 x 100 swim neg split free br 3 @ 1:35/2 x 50 swim at 200 GP @ 1:00
1 x 100 swim neg split free br 3 @ 1:45/3 x 50 swim FAST @ 1:10
Same stroke for all 50's throughout the set; check HR after last 50 in each round.
Finish up with...
1 x 450 swim back, desc the 150's 1-3 to what you can
:20 rest
1 x 450 kick choice desc the 150's 1-3 to what you can
200 easy drill/swim dps by 25's before you get out.
Congrats on finishing up the school year! Just a few weeks left until we start to rest for NBAC, so stay focused on that. REMEMBER, our morning schedule starts tomorrow; breakfast on Thursday, June 14 after workout. Have a great day!
Tuesday, June 12, 2012
Monday, June 11, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/double arm backstroke drill, by 25's
1:00 rest
4 sets of:
2 x 75 @ 1:25 drill/swim/drill by 25's- one stroke only
2 x 50 swim/kick by 25's @ :50- same stroke as 75's
1 x 150 kick FAST @ 2:45- odd sets on back, even sets with boards
No rest between sets. After 4th set, continue right into...
3 x 200 IM swim @ 4:00, desc 1-3 to something juicy- except:
1st 200- 2nd 50 is kick free on back
2nd 200- 3rd 50 is kick breaststroke with boards
3rd 200- 4th 50 is kick free with boards
1:00 rest, check HR
PLATINUM-
3 x 600 swim free br 3 desc 1-3 to something smoking FAST @ :20 rest
3 x 300 swim free with snorkel @ 5:00- descend to FASTER than half your fastest 600 time
GOLD-
24 x 50 @ 1:00 as follows:
1-3 swim breast/back by 25's, desc 1-3 to FAST
#4- kick choice FAST
Then finish up with the 3 x 300 free with snorkels with Platinum
200 easy drill before you get out. Make sure you're prepared for your last final exam tomorrow. REMEMBER, our morning schedule begins on Wednesday, June 13 at 8 a.m. Have a great day!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/double arm backstroke drill, by 25's
1:00 rest
4 sets of:
2 x 75 @ 1:25 drill/swim/drill by 25's- one stroke only
2 x 50 swim/kick by 25's @ :50- same stroke as 75's
1 x 150 kick FAST @ 2:45- odd sets on back, even sets with boards
No rest between sets. After 4th set, continue right into...
3 x 200 IM swim @ 4:00, desc 1-3 to something juicy- except:
1st 200- 2nd 50 is kick free on back
2nd 200- 3rd 50 is kick breaststroke with boards
3rd 200- 4th 50 is kick free with boards
1:00 rest, check HR
PLATINUM-
3 x 600 swim free br 3 desc 1-3 to something smoking FAST @ :20 rest
3 x 300 swim free with snorkel @ 5:00- descend to FASTER than half your fastest 600 time
GOLD-
24 x 50 @ 1:00 as follows:
1-3 swim breast/back by 25's, desc 1-3 to FAST
#4- kick choice FAST
Then finish up with the 3 x 300 free with snorkels with Platinum
200 easy drill before you get out. Make sure you're prepared for your last final exam tomorrow. REMEMBER, our morning schedule begins on Wednesday, June 13 at 8 a.m. Have a great day!
Monday, June 11, 2012
Sunday, June 10, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
1:00 rest
4 sets of:
6 x 25 @ :35- odds are 1/2 FAST 1/2 drill; evens are swim build to FAST
1 x 100 kick @ 2:00 (4 x 25 @ :10 rest in 1st set; then 50/2 x 25 @ :10 rest; 3rd set is straight 100 kick FAST; 4th set is choice from the previous three sets)
2 x 75 swim IM desc 1-2 to something juicy @ 1:30
No rest between sets, check HR after 4th set
9 x 150 swim @ 2:40 desc 1-3's; 1-3 choice, 4-6 kick on back, 7-9 free with snorkel
3 x 600 kick @ :20 rest as follows:
200- 50 kick FAST with bards, 150 kick on back (neg split)
200- 100 kick FAST with boards, 100 kick on back neg split
200- 150 kick FAST with boards, 50 kick FAST on back
200 easy drill/kick by 50's before you get out. Do an excellent job preparing for your last couple of exams this week. REMEMBER, morning schedule starts on Wednesday, June 13. Have a great day!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
1:00 rest
4 sets of:
6 x 25 @ :35- odds are 1/2 FAST 1/2 drill; evens are swim build to FAST
1 x 100 kick @ 2:00 (4 x 25 @ :10 rest in 1st set; then 50/2 x 25 @ :10 rest; 3rd set is straight 100 kick FAST; 4th set is choice from the previous three sets)
2 x 75 swim IM desc 1-2 to something juicy @ 1:30
No rest between sets, check HR after 4th set
9 x 150 swim @ 2:40 desc 1-3's; 1-3 choice, 4-6 kick on back, 7-9 free with snorkel
3 x 600 kick @ :20 rest as follows:
200- 50 kick FAST with bards, 150 kick on back (neg split)
200- 100 kick FAST with boards, 100 kick on back neg split
200- 150 kick FAST with boards, 50 kick FAST on back
200 easy drill/kick by 50's before you get out. Do an excellent job preparing for your last couple of exams this week. REMEMBER, morning schedule starts on Wednesday, June 13. Have a great day!
Friday, June 8, 2012
Friday, June 8, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- 50 drill, 50 choice (drill, swim, kick or some combo of the 3)
1:00 rest
8 x 75 @ 1:25 as follows:
odds- 50 ra2 la2 free drill, 25 breast kick on back
evens- 50 choice drill in M-R-S (NO FREE), 25 fly kick on side
6 x 100 swim @ 1:25- odds free neg split br 3 (br 5 on 3rd 25); evens are free/M-R-S by 50's
20 x 50 @ :50
1&2- swim IM order by 25's;
3&4- kick desc 1-2 to what you can
1:00 rest, check HR
8 sets of:
2 x 50 drill/swim by 25's in 4th best stroke- NO FREE @ 1:00
1 x 100 kick FAST on back- get time
:20 rest
1 x 50 kick FAST with boards- should be FASTER than half of 100 time
:30 rest between sets.
Finish up with...
6 x 150 swim free w/snorkel @ 2:15, desc 1-3/4-6 to what you can
200 easy drill/kick by 50's before you get out.
Be disciplined & study this weekend for your last few exams, don't blow it off until Sunday! Regular workout on Sunday, then our morning schedule starts on Wednesday, June 13. Have a great day!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- 50 drill, 50 choice (drill, swim, kick or some combo of the 3)
1:00 rest
8 x 75 @ 1:25 as follows:
odds- 50 ra2 la2 free drill, 25 breast kick on back
evens- 50 choice drill in M-R-S (NO FREE), 25 fly kick on side
6 x 100 swim @ 1:25- odds free neg split br 3 (br 5 on 3rd 25); evens are free/M-R-S by 50's
20 x 50 @ :50
1&2- swim IM order by 25's;
3&4- kick desc 1-2 to what you can
1:00 rest, check HR
8 sets of:
2 x 50 drill/swim by 25's in 4th best stroke- NO FREE @ 1:00
1 x 100 kick FAST on back- get time
:20 rest
1 x 50 kick FAST with boards- should be FASTER than half of 100 time
:30 rest between sets.
Finish up with...
6 x 150 swim free w/snorkel @ 2:15, desc 1-3/4-6 to what you can
200 easy drill/kick by 50's before you get out.
Be disciplined & study this weekend for your last few exams, don't blow it off until Sunday! Regular workout on Sunday, then our morning schedule starts on Wednesday, June 13. Have a great day!
Thursday, June 7, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/fly pull with free kick, by 25's
1:00 rest
3 sets of:
3 x 50 drill/kick by 25's @ 1:00 (M-R-S), NO FREE
1 x 100 swim/kick by 50's @ 1:45 (same stroke as 50's drill/kick), desc 1-3
1 x 200 swim neg split free br 3 @ 3:00- neg split gets bigger as you go through the set
No rest between sets, check HR after 3rd set.
6 x 50 swim dps/drill by 25's @ 1:10- desc stroke count 1-3/4-6 (one set of 3 free, one set in M-R-S)
32 x 75 @ 2:00-
1 FAST from a dive, 1 drill; change strokes after every set of 4 FAST 75's
300 easy drill/kick by 50's after #32. Do an excellent job with your HW tonight, study thoroughly for your last few exams. REMEMBER- our morning schedule starts next Wednesday, June 13; breakfast at Dream Weaver on Thursday, June 14. Have a great day!
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/fly pull with free kick, by 25's
1:00 rest
3 sets of:
3 x 50 drill/kick by 25's @ 1:00 (M-R-S), NO FREE
1 x 100 swim/kick by 50's @ 1:45 (same stroke as 50's drill/kick), desc 1-3
1 x 200 swim neg split free br 3 @ 3:00- neg split gets bigger as you go through the set
No rest between sets, check HR after 3rd set.
6 x 50 swim dps/drill by 25's @ 1:10- desc stroke count 1-3/4-6 (one set of 3 free, one set in M-R-S)
32 x 75 @ 2:00-
1 FAST from a dive, 1 drill; change strokes after every set of 4 FAST 75's
300 easy drill/kick by 50's after #32. Do an excellent job with your HW tonight, study thoroughly for your last few exams. REMEMBER- our morning schedule starts next Wednesday, June 13; breakfast at Dream Weaver on Thursday, June 14. Have a great day!
Wednesday, June 6, 2012
Wednesday, June 6, 2012
SMAC- Platinum & Gold
Great job at the meet this weekend!
400 swim freestyle
400 reverse IM- each 100 is drill, drill, 2 kicks 1 pull breaststroke drill, kick on back- by 25's
1:00 rest
4 sets of:
1 x 100 @ 1:45- 50 catchup free drill, 50 choice kick neg split on back
1 x 100 @ 1:45 drill/swim by 25's in M-R-S, NO FREE
After 1st set...1 x 50 kick neg split @ 1:00
After 2nd set...1 x 100 kick neg split @ 1:50
After 3rd set...1 x 150 kick neg split @ 2:40
After 4th set...1 x 200 kick neg split
The 2nd half of each neg split should get stronger by round; check HR after 4th set.
6 rounds of, descend the 250's swim back 1-3 & 4-6 to what you can:
3 x 50 pull free with snorkel @ :55 (odd sets) or :45 (even sets)
1 x 250 @ 4:00 swim backstroke, desc 1-3 & 4-6 to what you can
No additional rest between sets. Check HR immediately & OML after 6th round
With fins, finish up with...
6 times through:
2 x 25 fly pull with free kick @ :40
1 x 25 @ :40- 15m swim FAST, then drill to the end
1 x 25 swim build to FAST @ :40- same stroke as 3rd 25
1 x 50 @ 1:00- 25 FAST dolphin kick LUNGBUSTER, 25 swim FAST
No rest between sets, check HR after each 50
200 easy drill/swim by 25's after 6th set. Do an excellent job with your HW tonight, make sure you're thoroughly prepared for your final exams. Remember, we start our AM schedule next Wednesday, June 13. Have a great day!
SMAC- Platinum & Gold
Great job at the meet this weekend!
400 swim freestyle
400 reverse IM- each 100 is drill, drill, 2 kicks 1 pull breaststroke drill, kick on back- by 25's
1:00 rest
4 sets of:
1 x 100 @ 1:45- 50 catchup free drill, 50 choice kick neg split on back
1 x 100 @ 1:45 drill/swim by 25's in M-R-S, NO FREE
After 1st set...1 x 50 kick neg split @ 1:00
After 2nd set...1 x 100 kick neg split @ 1:50
After 3rd set...1 x 150 kick neg split @ 2:40
After 4th set...1 x 200 kick neg split
The 2nd half of each neg split should get stronger by round; check HR after 4th set.
6 rounds of, descend the 250's swim back 1-3 & 4-6 to what you can:
3 x 50 pull free with snorkel @ :55 (odd sets) or :45 (even sets)
1 x 250 @ 4:00 swim backstroke, desc 1-3 & 4-6 to what you can
No additional rest between sets. Check HR immediately & OML after 6th round
With fins, finish up with...
6 times through:
2 x 25 fly pull with free kick @ :40
1 x 25 @ :40- 15m swim FAST, then drill to the end
1 x 25 swim build to FAST @ :40- same stroke as 3rd 25
1 x 50 @ 1:00- 25 FAST dolphin kick LUNGBUSTER, 25 swim FAST
No rest between sets, check HR after each 50
200 easy drill/swim by 25's after 6th set. Do an excellent job with your HW tonight, make sure you're thoroughly prepared for your final exams. Remember, we start our AM schedule next Wednesday, June 13. Have a great day!
Friday, June 1, 2012
Friday, June 1, 2012
SMAC- Platinum & Gold
400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/swim, by 25's
1:00 rest
16 x 50 as follows:
1-2, fist free drill br 3 @ 1:00
3-4, swim/kick free by 25's @ :55
5-6, choice drill in M-R-S (NO FREE) @ 1:00
7-8, swim/kick M-R-S by 25's (NO FREE) @ :55
No rest between the two sets of 8. Continue right into...
1 x 600 as follows:
100 pull free br 3/5 by 50's
50 swim dps in M-R-S, take one less stroke on 2nd 25
Check HR after the 600
1:00 rest
With fins:
24 x 25 @ :45 in sets of 4-
1&2- 1/2 swim FAST 1/2 drill
#3- all drill
#4- swim build to FAST
From mid-pool, finish up with turns- 2 back, then two open turns
Everybody does at least three starts before you go.
Do an excellent job with your HW tonight, be sure to bring plenty material to the meet so you can review for finals. Drink lots of water tonight & call if you have any difficulty getting to the meet. 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
16 x 50 as follows:
1-2, fist free drill br 3 @ 1:00
3-4, swim/kick free by 25's @ :55
5-6, choice drill in M-R-S (NO FREE) @ 1:00
7-8, swim/kick M-R-S by 25's (NO FREE) @ :55
No rest between the two sets of 8. Continue right into...
1 x 600 as follows:
100 pull free br 3/5 by 50's
50 swim dps in M-R-S, take one less stroke on 2nd 25
Check HR after the 600
1:00 rest
With fins:
24 x 25 @ :45 in sets of 4-
1&2- 1/2 swim FAST 1/2 drill
#3- all drill
#4- swim build to FAST
From mid-pool, finish up with turns- 2 back, then two open turns
Everybody does at least three starts before you go.
Do an excellent job with your HW tonight, be sure to bring plenty material to the meet so you can review for finals. Drink lots of water tonight & call if you have any difficulty getting to the meet. Have a great day!
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