Tuesday, July 31, 2012
SMAC- Gold
Written for LCM
300 swim freestyle
200 reverse IM- each 50 is drill/kick
1:00 rest
8 x 100 as follows:
odds- kick negative split on back @ 2:30
evens- drill free/NO FREE by 50's @ 2:30
1:00 rest, check HR
6 sets of:
2 x 50 kick with boards @ 1:20- FAST
1 x 100 @ 2:40 swim/kick by 50's desc 1-3 (free) and 4-6 (NO FREE)
No rest between sets, check HR after last round.
With fins from mid-pool, finish up with...
12 x 50 @ 1:10- 25 swim build to FAST turn, 25 kick FAST
100 easy drill before you get out. Drink plenty of water today and get excited for the meet. Stay out of the sun & try to get a nap today. Tomorrow at 8 a.m., have a great day!
Tuesday, July 31, 2012
Tuesday, July 31, 2012
SMAC- Platinum
Written for LCM
400 swim freestyle
400 reverse IM- each 100 is kick/swim by 25's
1:00 rest
8 x 100 @ 2:15
odds- kick on back, neg split
evens- drill free/NO FREE by 25's
1:00 rest, check HR
6 sets of:
2 x 50 kick with boards @ 1:10- these are FAST
1 x 100 swim/kick @ 2:10- desc 1-3 (free) and 4-6 (NO FREE)
No rest between sets.
Finish up with your choice:
1 x 700 swim free with snorkel
OR...
1 x 700 swim backstroke
200 easy drill/kick by 50's before you get out. Drink plenty of water today and wear your sunscreen if you have to be outside. Have a great day!
SMAC- Platinum
Written for LCM
400 swim freestyle
400 reverse IM- each 100 is kick/swim by 25's
1:00 rest
8 x 100 @ 2:15
odds- kick on back, neg split
evens- drill free/NO FREE by 25's
1:00 rest, check HR
6 sets of:
2 x 50 kick with boards @ 1:10- these are FAST
1 x 100 swim/kick @ 2:10- desc 1-3 (free) and 4-6 (NO FREE)
No rest between sets.
Finish up with your choice:
1 x 700 swim free with snorkel
OR...
1 x 700 swim backstroke
200 easy drill/kick by 50's before you get out. Drink plenty of water today and wear your sunscreen if you have to be outside. Have a great day!
Monday, July 30, 2012
SMAC- Gold
300 swim freestyle
200 reverse IM
1:00 rest
3 sets of:
4 x 50 drill/swim by 25's @ 1:10 (free in 1st set, NO FREE in 2nd or 3rd sets)
1 x 200- 100 swim, 100 kick on back, desc effort 1-3 to what you can on #3
:30 rest between sets, check HR after 3rd set
6 sets of:
3 x 50 kick @ 1:15 (#1- strong neg split, #2- FAST/easy by 25's, #3- all FAST)
3 x 25 swim FAST @ :45- free in odd sets, NO FREE in even sets
1 x 75 swim IM @ 1:45- desc 1-2's
No rest between sets, check HR after even sets (faster of the IM's)
100 easy drill before you get out. Drink plenty of water today, wear sunscreen if you have to be outside, and get excited for the State Meet! Have a great day!
SMAC- Gold
300 swim freestyle
200 reverse IM
1:00 rest
3 sets of:
4 x 50 drill/swim by 25's @ 1:10 (free in 1st set, NO FREE in 2nd or 3rd sets)
1 x 200- 100 swim, 100 kick on back, desc effort 1-3 to what you can on #3
:30 rest between sets, check HR after 3rd set
6 sets of:
3 x 50 kick @ 1:15 (#1- strong neg split, #2- FAST/easy by 25's, #3- all FAST)
3 x 25 swim FAST @ :45- free in odd sets, NO FREE in even sets
1 x 75 swim IM @ 1:45- desc 1-2's
No rest between sets, check HR after even sets (faster of the IM's)
100 easy drill before you get out. Drink plenty of water today, wear sunscreen if you have to be outside, and get excited for the State Meet! Have a great day!
Monday, July 30, 2012
SMAC- Platinum
400 swim freestyle/400 reverse IM
1:00 rest
4 sets of:
1 x 100 kick @ 1:45 neg split on back
4 x 25 swim @ :45 FAST- odd sets free, even sets NO FREE
No rest between sets, check HR after 4th set
4 sets of:
3 x 25 breaststroke drill @ :40- different drill by round
2 x 75 @ 1:20 desc 1-2, swim 50 back, 25 breaststroke
No rest between sets, check HR after each set
Finish up with...
6 x 150 kick @ 2:40
odds- 100 on back, 50 with board FAST
evens- 100 with board, 50 on back FAST
1 x 200 kick FAST for time
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
400 swim freestyle/400 reverse IM
1:00 rest
4 sets of:
1 x 100 kick @ 1:45 neg split on back
4 x 25 swim @ :45 FAST- odd sets free, even sets NO FREE
No rest between sets, check HR after 4th set
4 sets of:
3 x 25 breaststroke drill @ :40- different drill by round
2 x 75 @ 1:20 desc 1-2, swim 50 back, 25 breaststroke
No rest between sets, check HR after each set
Finish up with...
6 x 150 kick @ 2:40
odds- 100 on back, 50 with board FAST
evens- 100 with board, 50 on back FAST
1 x 200 kick FAST for time
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!
Monday, July 30, 2012
Sunday, July 29, 2012
SMAC- Platinum & Gold
400/300 swim freestyle
400/200 reverse IM- each 100 (or 50) is drill/kick by 25's
1:00 rest
8 x 75 @ 1:30-
odds- drill/swim/drill by 25's, NO FREE
evens- swim 50 free br 3, 25 NO FREE (same stroke as odd 75's)
1:00 rest
6 x 500 as follows, all @ :20 rest
odds- 200 swim STRONG neg split, 50 kick FAST with boards
evens- 200 kick on back with STRONG negative split, 50 swim FAST, NO FREE
Check HR after each 500
1:00 rest after #6
Finish up with...
18 x 25 kick with boards @ :45- 2 choice, 1 breaststroke- all FAST
100 easy drill before you get out.
Drylands for Gold, then meeting at 6:30 to review next year's meet schedule. Mon-Tue-Wed this week, all at 8:00 a.m., then we have the State Meet and then our break! Have a great day!
SMAC- Platinum & Gold
400/300 swim freestyle
400/200 reverse IM- each 100 (or 50) is drill/kick by 25's
1:00 rest
8 x 75 @ 1:30-
odds- drill/swim/drill by 25's, NO FREE
evens- swim 50 free br 3, 25 NO FREE (same stroke as odd 75's)
1:00 rest
6 x 500 as follows, all @ :20 rest
odds- 200 swim STRONG neg split, 50 kick FAST with boards
evens- 200 kick on back with STRONG negative split, 50 swim FAST, NO FREE
Check HR after each 500
1:00 rest after #6
Finish up with...
18 x 25 kick with boards @ :45- 2 choice, 1 breaststroke- all FAST
100 easy drill before you get out.
Drylands for Gold, then meeting at 6:30 to review next year's meet schedule. Mon-Tue-Wed this week, all at 8:00 a.m., then we have the State Meet and then our break! Have a great day!
Sunday, July 29, 2012
Friday, July 27, 2012
SMAC- Gold
300 swim freestyle
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
6 x 75 @ 1:40-25 ra2 la2 free drill, 50 swim/drill by 25's NO FREE
4 sets of:
4 x 25 kick FAST @ :45
2 x 50 swim/kick by 25's desc 1-2 @ 1:00
Odd sets- kick is on back, 50's are free
Even sets- kick is with boards, 50's NO FREE
After 4th set...
1 x 200 kick FAST for time
Enjoy your time off this weekend, drink plenty of water & be sure to wear your sunscreen if you have to be outside. Sunday at 4:30 p.m. Have a great day!
SMAC- Gold
300 swim freestyle
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
6 x 75 @ 1:40-25 ra2 la2 free drill, 50 swim/drill by 25's NO FREE
4 sets of:
4 x 25 kick FAST @ :45
2 x 50 swim/kick by 25's desc 1-2 @ 1:00
Odd sets- kick is on back, 50's are free
Even sets- kick is with boards, 50's NO FREE
After 4th set...
1 x 200 kick FAST for time
Enjoy your time off this weekend, drink plenty of water & be sure to wear your sunscreen if you have to be outside. Sunday at 4:30 p.m. Have a great day!
Friday, July 27, 2012
SMAC- Platinum
400 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
1:00 rest
4 sets of:
1 x 150 @ 3:00- 50 drill, 25 swim build to FAST
3 x 50 swim/kick by 25's @ 1:00- same stroke as 150
No rest between sets; 2nd set of 50's @ :55; 3rd set @ :50; 4th set @ :45!!!
Finish up with...
1 x 900 swim free with snorkel- desc the 300's 1-3 to what you can
100 easy drill before you get out.
Enjoy the time off this weekend, drink plenty of water and wear your sunscreen if you have to be outside. Have a great day!
SMAC- Platinum
400 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
1:00 rest
4 sets of:
1 x 150 @ 3:00- 50 drill, 25 swim build to FAST
3 x 50 swim/kick by 25's @ 1:00- same stroke as 150
No rest between sets; 2nd set of 50's @ :55; 3rd set @ :50; 4th set @ :45!!!
Finish up with...
1 x 900 swim free with snorkel- desc the 300's 1-3 to what you can
100 easy drill before you get out.
Enjoy the time off this weekend, drink plenty of water and wear your sunscreen if you have to be outside. Have a great day!
Thursday, July 26, 2012
Thursday, July 26, 2012
SMAC- Gold
Written for LCM
300 swim freestyle
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
12 x 50 as follows:
1&2- drill/kick by 25's @ 1:20
3- swim/kick by 25's @ 1:10
Change strokes after each set of 3
1:00 rest after #12, check HR
9 x 150 as follows:
1-3: 100 swim, 50 kick on back NO FREE desc 1-3 @ 3:30
4-6: swim free br 3/5/3 by 50's @ 3:15 desc 1-3
7-9: swim IM (NO FREE) @ 3:45 desc 1-3
9 x 50 kick as follows:
1-3 kick on back desc 1-3 to something FAST @ 1:30
4-6 kick with boards @ 1:10- make the interval
7-9 kick choice (with boards or on back) desc 1-3 to something juicy FAST @ 1:30
1:00 rest, check HR
200 easy drill/kick on back by 25's = 3100 LCM
Drink plenty of water today and be sure to wear your sunscreen if you have to be outside. Tomorrow morning at 8 a.m. (scy). Have a great day!
SMAC- Gold
Written for LCM
300 swim freestyle
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
12 x 50 as follows:
1&2- drill/kick by 25's @ 1:20
3- swim/kick by 25's @ 1:10
Change strokes after each set of 3
1:00 rest after #12, check HR
9 x 150 as follows:
1-3: 100 swim, 50 kick on back NO FREE desc 1-3 @ 3:30
4-6: swim free br 3/5/3 by 50's @ 3:15 desc 1-3
7-9: swim IM (NO FREE) @ 3:45 desc 1-3
9 x 50 kick as follows:
1-3 kick on back desc 1-3 to something FAST @ 1:30
4-6 kick with boards @ 1:10- make the interval
7-9 kick choice (with boards or on back) desc 1-3 to something juicy FAST @ 1:30
1:00 rest, check HR
200 easy drill/kick on back by 25's = 3100 LCM
Drink plenty of water today and be sure to wear your sunscreen if you have to be outside. Tomorrow morning at 8 a.m. (scy). Have a great day!
Thursday, July 26, 2012
SMAC- Platinum
Written for LCM
400 swim freestyle
400 reverse IM- each 100 is swim/kick by 25's
1:00 rest
16 x 100 as follows:
1-4 swim free br 3 @ 1:45
5-8 swim free/NO FREE by 50's @ 1:45
9-12 swim free br 3 @ 1:35
13-16 swim/kick choice by 50's @ 1:45
1:00 rest, check HR
12 x 50 kick as follows:
1-3 @ 1:00 kick on back, make interval
4-6 @ 1:30 kick on back, desc 1-3 to FAST
7-9 @ 1:00 kick with boards, make interval
10-12 @ 1:30 kick with boards desc 1-3 to FAST
1:00 rest, check HR
200 easy drill before you get out = 3200 LCM. Drink plenty of water today, be sure to wear sunscreen if you have to be outside. Tomorrow morning at 8 a.m. (scy). Have a great day!
SMAC- Platinum
Written for LCM
400 swim freestyle
400 reverse IM- each 100 is swim/kick by 25's
1:00 rest
16 x 100 as follows:
1-4 swim free br 3 @ 1:45
5-8 swim free/NO FREE by 50's @ 1:45
9-12 swim free br 3 @ 1:35
13-16 swim/kick choice by 50's @ 1:45
1:00 rest, check HR
12 x 50 kick as follows:
1-3 @ 1:00 kick on back, make interval
4-6 @ 1:30 kick on back, desc 1-3 to FAST
7-9 @ 1:00 kick with boards, make interval
10-12 @ 1:30 kick with boards desc 1-3 to FAST
1:00 rest, check HR
200 easy drill before you get out = 3200 LCM. Drink plenty of water today, be sure to wear sunscreen if you have to be outside. Tomorrow morning at 8 a.m. (scy). Have a great day!
Wednesday, July 25, 2012
Wednesday, July 25, 2012
SMAC- Gold
Written for LCM
300 swim freestyle
200 reverse IM- each 50 is drill/kick by 25's
1":00 rest
6 x 100 as follows:
odds- 50 swim free br 3, 50 drill NO FREE
evens- 50 swim free br 3, 50 kick build to FAST
1 x 200 kick on back-
odd 50's build to FAST at mid-pool, then moderate kick to the end
even 50's- all FAST
1:00 rest, check HR
LONG SWIM:
1 x 1800 as follows-
200 swim neg split free br 3 (br 5 on 3rd 50)
100 swim/kick by 50's NO FREE
200 swim negative split backstroke- 5 FAST underwater dolphin kicks off each wall
100 swim/kick by 50's NO BACKSTROKE
Descend the 600's 1-3 to what you can; 3rd 600 should be juicy!
Until 9:30 a.m.-
25's fly from a dive
odds- build to FAST
evens- all FAST
100 easy drill before you get out. Change quickly for breakfast & thank your parents for driving you over there. Have a great day!
SMAC- Gold
Written for LCM
300 swim freestyle
200 reverse IM- each 50 is drill/kick by 25's
1":00 rest
6 x 100 as follows:
odds- 50 swim free br 3, 50 drill NO FREE
evens- 50 swim free br 3, 50 kick build to FAST
1 x 200 kick on back-
odd 50's build to FAST at mid-pool, then moderate kick to the end
even 50's- all FAST
1:00 rest, check HR
LONG SWIM:
1 x 1800 as follows-
200 swim neg split free br 3 (br 5 on 3rd 50)
100 swim/kick by 50's NO FREE
200 swim negative split backstroke- 5 FAST underwater dolphin kicks off each wall
100 swim/kick by 50's NO BACKSTROKE
Descend the 600's 1-3 to what you can; 3rd 600 should be juicy!
Until 9:30 a.m.-
25's fly from a dive
odds- build to FAST
evens- all FAST
100 easy drill before you get out. Change quickly for breakfast & thank your parents for driving you over there. Have a great day!
Wednesday, July 25, 2012
SMAC- Platinum
Written for LCM
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
3 sets of:
1 x 150 @ 3:00- 50 swim free br 3, 100 drill/swim by 25's, NO FREE
1 x 100- swim/kick by 50's in M-R-S, NO FREE, @ 2:00
1 x 50 @ 1:00- swim in M-R-S, NO FREE- same stroke as 100
1 x 200 kick- descend 1-3 to what you can
1:00 rest between sets, check HR after each set
With snorkel...
1 x 900 swim freestyle (br 3/5 by 100's if no snorkel)- even 100's are STRONG
1:00 rest
100 easy drill before you get out.
Drink plenty of water today, wear your sunscreen if you have to be outside today. BIG kicking tomorrow. Have a great day!
SMAC- Platinum
Written for LCM
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
3 sets of:
1 x 150 @ 3:00- 50 swim free br 3, 100 drill/swim by 25's, NO FREE
1 x 100- swim/kick by 50's in M-R-S, NO FREE, @ 2:00
1 x 50 @ 1:00- swim in M-R-S, NO FREE- same stroke as 100
1 x 200 kick- descend 1-3 to what you can
1:00 rest between sets, check HR after each set
With snorkel...
1 x 900 swim freestyle (br 3/5 by 100's if no snorkel)- even 100's are STRONG
1:00 rest
100 easy drill before you get out.
Drink plenty of water today, wear your sunscreen if you have to be outside today. BIG kicking tomorrow. Have a great day!
Tuesday, July 24, 2012
Tuesday, July 24, 2012
SMAC- Gold
300 swim freestyle
200 reverse IM- each 50 is drill/swim by 25's
1:00 rest
3 sets of:
1 x 100 swim free br 3 @ 1:45- STRONG negative split
2 x 50 dill/swim by 25's NO FREE @ 1:00
No rest between sets, check HR after 3rd set.
12 x 50 as follows:
#1- kick on back build to FAST @ 1:10
#2- kick on back all out FAST @ 1:10
#3- swim STRONG negative split NO FREE @ 1:00
No rest between sets of 3.
15 x 100 as follows:
#1- swim 50 free (br 3) 50 NO FREE- neg split each 50- @ 1:45
#2- swim/kick by 50's, NO FREE @ 1:45
#3- kick all out FAST on back, 50 free kick, 50 NO FREE kick @ 2:00
No rest between sets of 3, check HR after #15.
100 easy drill before you get out. Drink plenty of water today, wear your sunscreen if you have to be outside. Tomorrow morning at 8 a.m., have a great day!
SMAC- Gold
300 swim freestyle
200 reverse IM- each 50 is drill/swim by 25's
1:00 rest
3 sets of:
1 x 100 swim free br 3 @ 1:45- STRONG negative split
2 x 50 dill/swim by 25's NO FREE @ 1:00
No rest between sets, check HR after 3rd set.
12 x 50 as follows:
#1- kick on back build to FAST @ 1:10
#2- kick on back all out FAST @ 1:10
#3- swim STRONG negative split NO FREE @ 1:00
No rest between sets of 3.
15 x 100 as follows:
#1- swim 50 free (br 3) 50 NO FREE- neg split each 50- @ 1:45
#2- swim/kick by 50's, NO FREE @ 1:45
#3- kick all out FAST on back, 50 free kick, 50 NO FREE kick @ 2:00
No rest between sets of 3, check HR after #15.
100 easy drill before you get out. Drink plenty of water today, wear your sunscreen if you have to be outside. Tomorrow morning at 8 a.m., have a great day!
Tuesday, July 25, 2012
SMAC- Platinum
Written for LCM
400 swim free/400 reverse IM- each 100 is drill/kick/drill/swim by 25's
1:00 rest
3 x 200 @ :20 rest
odd 200's- 100 swim free br 3, 100 drill/swim by 25's NO FREE
#2- kick, negative split each 100
3 sets of:
1 x 150 @ 3:00- 50 kick build, 50 drill/swim by 25's in M-R-S, 50 swim free
3 x 50 (5 x 50 in 2nd set; 7 x 50 in 3rd set)-
odd 50's- swim free br 3 @ :50
even 50's- 1/2 swim M-R-S, 1/2 swim free @ 1:00
No rest between sets.
With fins, (from mid-pool) finish up with...
12 x 50 @ 1:05
odds- 25 drill, 25 kick FAST on back
evens- 25 different drill, 25 LUNGBUSTER!
100 easy drill = 3200 LCM. Drink plenty of water today, wear your sunscreen if you have to be outside & follow up on that appointment for August 9. Have a great day!
SMAC- Platinum
Written for LCM
400 swim free/400 reverse IM- each 100 is drill/kick/drill/swim by 25's
1:00 rest
3 x 200 @ :20 rest
odd 200's- 100 swim free br 3, 100 drill/swim by 25's NO FREE
#2- kick, negative split each 100
3 sets of:
1 x 150 @ 3:00- 50 kick build, 50 drill/swim by 25's in M-R-S, 50 swim free
3 x 50 (5 x 50 in 2nd set; 7 x 50 in 3rd set)-
odd 50's- swim free br 3 @ :50
even 50's- 1/2 swim M-R-S, 1/2 swim free @ 1:00
No rest between sets.
With fins, (from mid-pool) finish up with...
12 x 50 @ 1:05
odds- 25 drill, 25 kick FAST on back
evens- 25 different drill, 25 LUNGBUSTER!
100 easy drill = 3200 LCM. Drink plenty of water today, wear your sunscreen if you have to be outside & follow up on that appointment for August 9. Have a great day!
Monday, July 23, 2012
Monday, July 23, 2012
SMAC- Platinum
400 free/400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
2 sets of:
6 x 50 as follows:
odds- drill/kick by 25's
evens- swim/kick by 25's- same stroke as odd 50's
1 x 400 kick desc 1-2 to what you can, check HR after each 400
1:00 rest after 2nd set.
Finish up with...
9 x 100 all @ :15 rest, in 3 sets of 3:
1- swim neg split free br 3
2- swim/kick by 50's NO FREE
3- swim IM, desc 1-3 to what you can.
100 easy drill after #9 = 3200 scy.
Drink plenty of water today, be ready for some BIG kicking tomorrow. Have a great day!
SMAC- Platinum
400 free/400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
2 sets of:
6 x 50 as follows:
odds- drill/kick by 25's
evens- swim/kick by 25's- same stroke as odd 50's
1 x 400 kick desc 1-2 to what you can, check HR after each 400
1:00 rest after 2nd set.
Finish up with...
9 x 100 all @ :15 rest, in 3 sets of 3:
1- swim neg split free br 3
2- swim/kick by 50's NO FREE
3- swim IM, desc 1-3 to what you can.
100 easy drill after #9 = 3200 scy.
Drink plenty of water today, be ready for some BIG kicking tomorrow. Have a great day!
Sunday, July 22, 2012
SMAC- Platinum
400 free/400 reverse IM
6 sets of:
2 x 50 drill/kick by 25's @ :10 rest (same stroke for both 50's)
3 x 25 @ :10 rest-
odd sets, 1/2 swim FAST 1/2 drill
even sets, kick all FAST
After even sets...
1 x 150 swim choice negative split
1:00 rest after even sets, check HR
After 6th set...
7 x 100 kick @ :20 rest
odds are STRONG negative split
evens are easy/FAST by 25's
100 easy drill after 7th 100 = 3100
Drink plenty of water today, get a walk in if you can. Will email directions to my house tonight, plan on being here by 11 a.m. Have a great day!
SMAC- Platinum
400 free/400 reverse IM
6 sets of:
2 x 50 drill/kick by 25's @ :10 rest (same stroke for both 50's)
3 x 25 @ :10 rest-
odd sets, 1/2 swim FAST 1/2 drill
even sets, kick all FAST
After even sets...
1 x 150 swim choice negative split
1:00 rest after even sets, check HR
After 6th set...
7 x 100 kick @ :20 rest
odds are STRONG negative split
evens are easy/FAST by 25's
100 easy drill after 7th 100 = 3100
Drink plenty of water today, get a walk in if you can. Will email directions to my house tonight, plan on being here by 11 a.m. Have a great day!
Sunday, July 1, 2012
Friday, June 29, 2012
SMAC- Platinum & Gold
Written for scy
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/2 kicks 1 pull breaststroke, by 25's
1:00 rest
5 sets of:
1 x 100 drill/swim by 50's @ 1:45
1 x 200 @ 3:30- 100 swim/kick (same stroke as 1st 100), then 100 swim IM
After odd sets...
6 x 50 swim IM order by 25's @ :55 (@ :50 in round 3; @ :45 in round 5)
After even sets...
6 x 75 swim- 50 free br 3, 25 NO FREE @ 1:10 (@ 1:05 in 4th set)
Check HR immediately & OML
200 easy drill/swim dps by 25's
1:00 rest
200 IM for time from a dive- should be FAST!
600 easy- 100 drill/swim by 50's, 100 kick on back before you get out. Enjoy the time off this weekend, be sure to watch the Trials coverage, drink plenty of water & wear your sunscreen if you have to be outside. Thanks for training with us, Benjamin, we'll miss having you in workout with us. Good luck with the rest of your summer! Have a great day!
SMAC- Platinum & Gold
Written for scy
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/2 kicks 1 pull breaststroke, by 25's
1:00 rest
5 sets of:
1 x 100 drill/swim by 50's @ 1:45
1 x 200 @ 3:30- 100 swim/kick (same stroke as 1st 100), then 100 swim IM
After odd sets...
6 x 50 swim IM order by 25's @ :55 (@ :50 in round 3; @ :45 in round 5)
After even sets...
6 x 75 swim- 50 free br 3, 25 NO FREE @ 1:10 (@ 1:05 in 4th set)
Check HR immediately & OML
200 easy drill/swim dps by 25's
1:00 rest
200 IM for time from a dive- should be FAST!
600 easy- 100 drill/swim by 50's, 100 kick on back before you get out. Enjoy the time off this weekend, be sure to watch the Trials coverage, drink plenty of water & wear your sunscreen if you have to be outside. Thanks for training with us, Benjamin, we'll miss having you in workout with us. Good luck with the rest of your summer! Have a great day!
Thursday, June 28, 2012
SMAC- Platinum & Gold
Written for LCM
400 swim freestyle
400 reverse IM- each 100 is 25 drill, 25 kick, 50 choice
1:00 rest
15 x 50 @ 1:10
1- drill M-R-S
1- swim build in M-R-S
1 kick FAST
1 x 150-
drill/kick FAST/drill by 50's
1:00 rest, check HR
4 sets of:
2 x 100 swim free br 3 @ 1:35
1 x 50 swim FAST in M-R-S @ 1:10
1 x 50 drill in M-R-S @ 1:10
1 x 100 swim free br 3 @ 1:35
2 x 50 swim FAST in M-R-S @ 1:10
1 x 50 drill in M-R-S @ 1:10
3 x 50 swim FAST in M-R-S @ 1:10
1 x 100 kick FAST choice @ 2:30
No rest between sets, except...
200 pull br 3/5 by 50's after 2nd set
400 pull free br 3/5 by 50's after 4th set
200 easy drill/kick by 50's before you get out. Drink plenty of water today, be sure to wear sunscreen if you have to be outside. Have a great day!
SMAC- Platinum & Gold
Written for LCM
400 swim freestyle
400 reverse IM- each 100 is 25 drill, 25 kick, 50 choice
1:00 rest
15 x 50 @ 1:10
1- drill M-R-S
1- swim build in M-R-S
1 kick FAST
1 x 150-
drill/kick FAST/drill by 50's
1:00 rest, check HR
4 sets of:
2 x 100 swim free br 3 @ 1:35
1 x 50 swim FAST in M-R-S @ 1:10
1 x 50 drill in M-R-S @ 1:10
1 x 100 swim free br 3 @ 1:35
2 x 50 swim FAST in M-R-S @ 1:10
1 x 50 drill in M-R-S @ 1:10
3 x 50 swim FAST in M-R-S @ 1:10
1 x 100 kick FAST choice @ 2:30
No rest between sets, except...
200 pull br 3/5 by 50's after 2nd set
400 pull free br 3/5 by 50's after 4th set
200 easy drill/kick by 50's before you get out. Drink plenty of water today, be sure to wear sunscreen if you have to be outside. Have a great day!
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