Friday, August 31, 2012
SMAC- Platinum
400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/swim by 25's
1:00 rest
3 sets of:
9 x 50 @ :10 rest (same stroke for all 9, but can change strokes from set to set)-
1&2 are drill/kick, build the kick to FAST
#3- swim/kick, descend these 1-3 to what you can, #3 should be juicy
1 x 400- 200 swim negative split, 200 kick negative split (choice stroke)
:30 rest between sets, check HR after each 400
Finish up with...
12 x 100 @ :15 rest as follows-
odds, swim STRONG negative split backstroke
evens- swim IM, desc 1-2
100 easy drill = 4650 scy. Enjoy the weekend off. Do your drylands on Monday, and we'll start up at the pool on Tuesday. Have a great day!
Friday, August 31, 2012
Thursday, August 30, 2012
Thursday, August 30, 2012
SMAC- Platinum
400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/double arm backstroke, by 25's
1:00 rest
4 sets of:
1 x 400- 50 2 kicks 1 pull breaststroke, 50 choice kick (choice drill in even sets)
:15 rest
8 x 25 kick- odds 1/2 FAST 1/2 moderate, evens all FAST
3 x 100 swim IM @ :20 rest, desc 1-3 to what you can (swim free br 3 neg split on even sets)
3 x 50 kick FAST @ :30 rest (@ :20 rest in 2nd set; @ :10 rest in 3rd set; straight 150 kick FAST for time in 4th set)
1:00 rest between sets, check HR after each set
Easy 100 after 4th set = 4800 scy. Stretch today, drink plenty of water & get excited for next Tuesday. Have a great day!
SMAC- Platinum
400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/double arm backstroke, by 25's
1:00 rest
4 sets of:
1 x 400- 50 2 kicks 1 pull breaststroke, 50 choice kick (choice drill in even sets)
:15 rest
8 x 25 kick- odds 1/2 FAST 1/2 moderate, evens all FAST
3 x 100 swim IM @ :20 rest, desc 1-3 to what you can (swim free br 3 neg split on even sets)
3 x 50 kick FAST @ :30 rest (@ :20 rest in 2nd set; @ :10 rest in 3rd set; straight 150 kick FAST for time in 4th set)
1:00 rest between sets, check HR after each set
Easy 100 after 4th set = 4800 scy. Stretch today, drink plenty of water & get excited for next Tuesday. Have a great day!
Tuesday, August 28, 2012
Wednesday, August 29, 2012
SMAC- Platinum
400 swim freestyle
400 reverse IM- each 100 is swim/kick/drill/kick by 25's
1:00 rest
8 x 25 drill @ :10 rest- 2 free, 2 fly or breaststroke (NO BACKSTROKE)
Then, a bit of a ladder for Easy Wednesday...
All @ :15 rest-
2 x 75 choice drill, except last 25 is breaststroke kick on back
1 x 100 swim backstroke
2 x 75 choice drill, except last 25 is fly kick on side
1 x 200 swim backstroke- good underwaters off each turn
2 x 75 choice drill, last 25 is breast kick on back
1 x 400 swim backstroke- good underwaters & build last 25 of each 100 to moderate
2 x 75 choice drill, last 25 is free kick head out (keep hands together, no skulling!)
1 x 600 kick- 100 choice/50 breast kick on back
:30 extra rest, check HR
2 x 100- 50 swim back/breast by 25's, 50 choice drill
1 x 400 swim free br 3, except last 25 in each 100 is br 7
2 x 100- 50 swim back/breast by 25's, 50 breast kick on back
1 x 200 swim free br 3/5/7/9 by 50's
2 x 100- 50 swim back/breast by 25's, 50 choice kick
1 x 100 swim perfect freestyle- count strokes on each 25, desc that # 1-4
1:00 rest, check HR
Finish up with...
1 x 800 swim- odd 100's are choice (NO BACKSTROKE), even 100's are backstroke
Check HR
200 easy drill = 4200 scy
Tomorrow back to work with some juicy kicking. Hope you're getting excited for classes to start, I can't wait to get back to workout. Have a great day!
SMAC- Platinum
400 swim freestyle
400 reverse IM- each 100 is swim/kick/drill/kick by 25's
1:00 rest
8 x 25 drill @ :10 rest- 2 free, 2 fly or breaststroke (NO BACKSTROKE)
Then, a bit of a ladder for Easy Wednesday...
All @ :15 rest-
2 x 75 choice drill, except last 25 is breaststroke kick on back
1 x 100 swim backstroke
2 x 75 choice drill, except last 25 is fly kick on side
1 x 200 swim backstroke- good underwaters off each turn
2 x 75 choice drill, last 25 is breast kick on back
1 x 400 swim backstroke- good underwaters & build last 25 of each 100 to moderate
2 x 75 choice drill, last 25 is free kick head out (keep hands together, no skulling!)
1 x 600 kick- 100 choice/50 breast kick on back
:30 extra rest, check HR
2 x 100- 50 swim back/breast by 25's, 50 choice drill
1 x 400 swim free br 3, except last 25 in each 100 is br 7
2 x 100- 50 swim back/breast by 25's, 50 breast kick on back
1 x 200 swim free br 3/5/7/9 by 50's
2 x 100- 50 swim back/breast by 25's, 50 choice kick
1 x 100 swim perfect freestyle- count strokes on each 25, desc that # 1-4
1:00 rest, check HR
Finish up with...
1 x 800 swim- odd 100's are choice (NO BACKSTROKE), even 100's are backstroke
Check HR
200 easy drill = 4200 scy
Tomorrow back to work with some juicy kicking. Hope you're getting excited for classes to start, I can't wait to get back to workout. Have a great day!
Tuesday, August 28, 2012
SMAC- Platinum
400 swim freestyle
400 reverse IM- each 100 is kick/drill/swim/drill by 25's
1:00 rest
9 x 100 all @ :15 rest as follows:
1-3, 50 ra2 la2 free drill, 50 breast kick on back
4-6, 50 2 fly/2 breast drill, 50 kick negative split
7-9, 50 swim free br 3/5 by 25's, 25 6 kicks 1 pull backstroke, 25 swim backstroke build to FAST finish
1:00 rest, check HR
6 x 400 as follows:
4 x 75 @ :15 rest, as follows:
odds- 50 swim IM order by 25's, 25 kick at 85% on #1, all out FAST on #3
evens- 50 swim backstroke with strong neg split, 25 swim breaststroke with FAST recovery to the front
1 x 75 kick all out FAST for time
:20 rest (:10 rest after even sets)
1 x 25 dolphin kick LUNGBUSTER!
1:00 rest between sets, check HR after each set.
Finish up with...
1 x 400 kick as follows:
100- 75 moderate choice, 25 FAST breaststroke kick on back
100- 50 moderate choice, 50 FAST breaststroke kick on back
100- 25 moderate choice, 75 FAST breaststroke kick on back
:30 rest
with boards: 1 x 100 kick FAST breaststroke with boards.
Check HR
100 easy drill = 4600 scy. Easy Wednesday tomorrow, last one before we're back at the pool. Have a great day!
SMAC- Platinum
400 swim freestyle
400 reverse IM- each 100 is kick/drill/swim/drill by 25's
1:00 rest
9 x 100 all @ :15 rest as follows:
1-3, 50 ra2 la2 free drill, 50 breast kick on back
4-6, 50 2 fly/2 breast drill, 50 kick negative split
7-9, 50 swim free br 3/5 by 25's, 25 6 kicks 1 pull backstroke, 25 swim backstroke build to FAST finish
1:00 rest, check HR
6 x 400 as follows:
4 x 75 @ :15 rest, as follows:
odds- 50 swim IM order by 25's, 25 kick at 85% on #1, all out FAST on #3
evens- 50 swim backstroke with strong neg split, 25 swim breaststroke with FAST recovery to the front
1 x 75 kick all out FAST for time
:20 rest (:10 rest after even sets)
1 x 25 dolphin kick LUNGBUSTER!
1:00 rest between sets, check HR after each set.
Finish up with...
1 x 400 kick as follows:
100- 75 moderate choice, 25 FAST breaststroke kick on back
100- 50 moderate choice, 50 FAST breaststroke kick on back
100- 25 moderate choice, 75 FAST breaststroke kick on back
:30 rest
with boards: 1 x 100 kick FAST breaststroke with boards.
Check HR
100 easy drill = 4600 scy. Easy Wednesday tomorrow, last one before we're back at the pool. Have a great day!
Monday, August 27, 2012
SMAC- Platinum
Happy Birthday, EC!
400 swim freestyle
400 reverse IM- each 100 is 50 drill, 50 choice
1:00 rest
8 x 50 @ :10 rest as follows:
odds- drill/kick by 25's
evens- swim/kick by 25's
Switch strokes after 4 x 50's
1:00 rest after #8, check HR
3 sets of:
1 x 600 (by 200's - free/IM/kick) neg split each 200 & desc the 600 1-3; 3rd set the 600 should be juicy
3 x 100 @ :20 rest desc 1-3 to what you can; 1st round 100's are free, 2nd round 100's are swim back, 3rd round 100's are kick
:30 rest between sets, check HR after each set
Finish up with...
16 x 25 @ :15 rest
All 25's are 1/2 FAST 1/2 drill
odd 25's are swim
even 25's are kick
Check HR after #16, then 200 easy drill/swim by 25's = 4500 scy.
Drink plenty of water today, stretch if you can. Last week going solo, keep up the good work. Have a great day!
SMAC- Platinum
Happy Birthday, EC!
400 swim freestyle
400 reverse IM- each 100 is 50 drill, 50 choice
1:00 rest
8 x 50 @ :10 rest as follows:
odds- drill/kick by 25's
evens- swim/kick by 25's
Switch strokes after 4 x 50's
1:00 rest after #8, check HR
3 sets of:
1 x 600 (by 200's - free/IM/kick) neg split each 200 & desc the 600 1-3; 3rd set the 600 should be juicy
3 x 100 @ :20 rest desc 1-3 to what you can; 1st round 100's are free, 2nd round 100's are swim back, 3rd round 100's are kick
:30 rest between sets, check HR after each set
Finish up with...
16 x 25 @ :15 rest
All 25's are 1/2 FAST 1/2 drill
odd 25's are swim
even 25's are kick
Check HR after #16, then 200 easy drill/swim by 25's = 4500 scy.
Drink plenty of water today, stretch if you can. Last week going solo, keep up the good work. Have a great day!
Friday, August 24, 2012
SMAC- Platinum
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
3 sets of:
3 x 175 @ :20 rest as follows:
100 swim IM (in 2nd round, this 100 is drill)
75 kick- desc the 75 kick 1-3
5 x 25 @ :15 rest-
odds are swim 1/2 FAST 1/2 drill
evens are kick build to FAST
1 x 350 swim as follows-
150 smooth
50 drill
150 swim smooth & strong, descending the 3 x 50's to FAST (1st set, this 350 is free; 2nd set is swim backstroke; 3rd set is kick)
1:00 rest between sets, check HR after each set.
After 3rd set, finish up with...
7 x 100 @ :15 rest, 50 swim IM order by 25's, 50 kick easy/FAST by 25's
Check HR after #7
100 easy drill after #7 = 4600
Enjoy the weekend off, be sure to do your drylands on Sunday. Have a great day!
SMAC- Platinum
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
3 sets of:
3 x 175 @ :20 rest as follows:
100 swim IM (in 2nd round, this 100 is drill)
75 kick- desc the 75 kick 1-3
5 x 25 @ :15 rest-
odds are swim 1/2 FAST 1/2 drill
evens are kick build to FAST
1 x 350 swim as follows-
150 smooth
50 drill
150 swim smooth & strong, descending the 3 x 50's to FAST (1st set, this 350 is free; 2nd set is swim backstroke; 3rd set is kick)
1:00 rest between sets, check HR after each set.
After 3rd set, finish up with...
7 x 100 @ :15 rest, 50 swim IM order by 25's, 50 kick easy/FAST by 25's
Check HR after #7
100 easy drill after #7 = 4600
Enjoy the weekend off, be sure to do your drylands on Sunday. Have a great day!
Thursday, August 23, 2012
Thursday, August 23, 2012
SMAC- Platinum
400 swim freestyle
400 reverse IM- each 100 is kick/drill/swim/6 kicks 1 pull backstroke drill- by 25's
1:00 rest
12 x 50 @ :10 rest as follows:
1&2- ra2 la2 free drill
3&4- choice drill NO FREE, and the 3rd 50 is NO BACKSTROKE
1 x 400 swim/kick by 50's NO FREE, descend the 100's 1-2 & 3-4
1:00 rest, check HR
3 sets of:
6 x 50 @ :10 rest, swim/kick by 25's IM order by 50's
1 x 150 swim STRONG negative split swim free br 3
:10 rest
2 x 150 IM @ :15 rest- 50 fly/50 back/50 breast- each 50 is swim/kick by 25's, desc the 2 x 150's to what you can, #2 should be juicy!
1 x 150 kick FAST for time, get time
1:00 rest between sets, check HR
100 easy drill after 3rd set = 4600 scy.
Drink plenty of water today, get excited for one last week of break before we start workouts. Tomorrow will be some shorter faster swimming. Have a great day!
SMAC- Platinum
400 swim freestyle
400 reverse IM- each 100 is kick/drill/swim/6 kicks 1 pull backstroke drill- by 25's
1:00 rest
12 x 50 @ :10 rest as follows:
1&2- ra2 la2 free drill
3&4- choice drill NO FREE, and the 3rd 50 is NO BACKSTROKE
1 x 400 swim/kick by 50's NO FREE, descend the 100's 1-2 & 3-4
1:00 rest, check HR
3 sets of:
6 x 50 @ :10 rest, swim/kick by 25's IM order by 50's
1 x 150 swim STRONG negative split swim free br 3
:10 rest
2 x 150 IM @ :15 rest- 50 fly/50 back/50 breast- each 50 is swim/kick by 25's, desc the 2 x 150's to what you can, #2 should be juicy!
1 x 150 kick FAST for time, get time
1:00 rest between sets, check HR
100 easy drill after 3rd set = 4600 scy.
Drink plenty of water today, get excited for one last week of break before we start workouts. Tomorrow will be some shorter faster swimming. Have a great day!
Wednesday, August 22, 2012
Wednesday, August 22, 2012
SMAC- Platinum
400 swim freestyle
400 reverse IM- each 100 is breast pull with free kick/drill/drill/swim, by 25's
1:00 rest
2 sets of:
2 x 125 @ :10 rest- 50 fist free drill, 75 drill/kick/drill by 25's NO FREE
3 x 100 @ :15 rest- 50 swim free br 3, 50 swim/kick by 25's NO FREE
4 x 50 swim free/NO FREE by 25's @ :10 rest
5 x 25 @ :15 rest as follows:
odds- kick 1/2 FAST 1/2 easy
evens- kick build to FAST,
except...
#5- dolphin kick LUNGBUSTER
1:00 rest between sets, check HR
Finish up with...
1 x 1800 as follows:
600 swim free br 3/5/3/7 by 100-50 (100 br 3, 50 br 5, 100 br 3, 50 br 7- 2x)
600 kick- 100 neg split choice, then 50 kick breaststroke build to FAST- 4x
600 pull free br 3/5/7/9 by 50's
1:00 rest, check HR
200 easy drill = 4550 scy. Drink plenty of water today, stretch if you can. Big kicking tomorrow. Have a great day!
SMAC- Platinum
400 swim freestyle
400 reverse IM- each 100 is breast pull with free kick/drill/drill/swim, by 25's
1:00 rest
2 sets of:
2 x 125 @ :10 rest- 50 fist free drill, 75 drill/kick/drill by 25's NO FREE
3 x 100 @ :15 rest- 50 swim free br 3, 50 swim/kick by 25's NO FREE
4 x 50 swim free/NO FREE by 25's @ :10 rest
5 x 25 @ :15 rest as follows:
odds- kick 1/2 FAST 1/2 easy
evens- kick build to FAST,
except...
#5- dolphin kick LUNGBUSTER
1:00 rest between sets, check HR
Finish up with...
1 x 1800 as follows:
600 swim free br 3/5/3/7 by 100-50 (100 br 3, 50 br 5, 100 br 3, 50 br 7- 2x)
600 kick- 100 neg split choice, then 50 kick breaststroke build to FAST- 4x
600 pull free br 3/5/7/9 by 50's
1:00 rest, check HR
200 easy drill = 4550 scy. Drink plenty of water today, stretch if you can. Big kicking tomorrow. Have a great day!
Tuesday, August 21, 2012
Tuesday, August 21, 2012
SMAC- Platinum
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
6 x 100 as follows:
odds- 50 drill, 50 kick- mix up strokes as you go through the set
:15 rest
evens- 50 swim free br 3, 50 swim NO FREE (same stroke as drilled on odd 100's)- neg split each 50
:05 rest
15 x 50 @ :50 (or @ :10 rest)
1&2- swim free/NO FREE by 25's
3- swim/kick by 25's NO FREE
1:00 rest after #15, check HR
3 x 300 kick desc 1-3 to something juicy @ :20 rest (same kick for all three 300's)
Check HR
Finish up with...
4 sets of (@ :15 rest throughout each set):
4 x 25 kick FAST
1 x 100 IM swim, desc 1-4
1 x 100 kick FAST- odd sets breast kick with boards, even sets are choice
4 x 25 swim IM order by set (odds 1/2 FAST 1/2 drill, even 25's build to FAST)
No additional rest between sets, check HR after each set.
100 easy drill after 4th set = 4750 scy.
Drink lots of water today, stretch if you can. Easy Wednesday tomorrow. Have a great day!
SMAC- Platinum
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
6 x 100 as follows:
odds- 50 drill, 50 kick- mix up strokes as you go through the set
:15 rest
evens- 50 swim free br 3, 50 swim NO FREE (same stroke as drilled on odd 100's)- neg split each 50
:05 rest
15 x 50 @ :50 (or @ :10 rest)
1&2- swim free/NO FREE by 25's
3- swim/kick by 25's NO FREE
1:00 rest after #15, check HR
3 x 300 kick desc 1-3 to something juicy @ :20 rest (same kick for all three 300's)
Check HR
Finish up with...
4 sets of (@ :15 rest throughout each set):
4 x 25 kick FAST
1 x 100 IM swim, desc 1-4
1 x 100 kick FAST- odd sets breast kick with boards, even sets are choice
4 x 25 swim IM order by set (odds 1/2 FAST 1/2 drill, even 25's build to FAST)
No additional rest between sets, check HR after each set.
100 easy drill after 4th set = 4750 scy.
Drink lots of water today, stretch if you can. Easy Wednesday tomorrow. Have a great day!
Monday, August 20, 2012
Monday, August 20, 2012
SMAC- Platinum
400 swim freestyle
400 reverse IM- each 100 is 50 choice backstroke drill, then 25 drill, 25 kick
1:00 rest
3 sets of- each set gets a little faster (same rest after each swim, but swim everything faster from one set to the next):
1 x 600- 100 swim free 50 kick, 100 swim choice NO FREE 50 kick
:15 rest
1 x 400- 100 swim back/breast by 50's, then 100 kick choice
:15 rest
1 x 200 swim (same stroke entire 200) BIG negative split
:15 rest
1 x 100 swim IM
1:00 rest between sets, check HR
4700 scy
100 easy drill after 3rd set before you get out. How did drylands go yesterday? Have a great day!
SMAC- Platinum
400 swim freestyle
400 reverse IM- each 100 is 50 choice backstroke drill, then 25 drill, 25 kick
1:00 rest
3 sets of- each set gets a little faster (same rest after each swim, but swim everything faster from one set to the next):
1 x 600- 100 swim free 50 kick, 100 swim choice NO FREE 50 kick
:15 rest
1 x 400- 100 swim back/breast by 50's, then 100 kick choice
:15 rest
1 x 200 swim (same stroke entire 200) BIG negative split
:15 rest
1 x 100 swim IM
1:00 rest between sets, check HR
4700 scy
100 easy drill after 3rd set before you get out. How did drylands go yesterday? Have a great day!
Friday, August 17, 2012
Friday, August 17, 2012
SMAC- Platinum
400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/2 kicks 1 pull breaststroke drill, by 25's
1:00 rest
Straight through...
1 x 600 swim free br 3/IM/free br3 by 200's, neg split each 200 (each 50 on the IM)
:20 rest
6 x 100 swim free br 3 @ 1:30- neg split odds br 3, evens are 75 free, 25 swim NO FREE or back
1 x 600- 200 kick/200 swim back/200 kick- neg split each 200
:15 rest
6 x 100 @ 1:25
odds- swim STRONG neg split free br 3, evens are 75 swim free, 25 back
1 x 600 200 swim IM (50 of each, but last 50 is kick free), 200 kick easy/FAST by 25's, 200 swim backstroke easy/FAST by 25's
:10 rest
6 x 100 swim @ 1:40
odds- swim IM
evens- 50 swim/50 kick NO FREE, desc 1-3 to something juicy!
Check HR immediately & OML
100 easy drill = 4500
Enjoy your time off this weekend, plan on doing drylands on Sunday, then back to regular swim on Monday. Stretch if you can. Have a great day!
SMAC- Platinum
400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/2 kicks 1 pull breaststroke drill, by 25's
1:00 rest
Straight through...
1 x 600 swim free br 3/IM/free br3 by 200's, neg split each 200 (each 50 on the IM)
:20 rest
6 x 100 swim free br 3 @ 1:30- neg split odds br 3, evens are 75 free, 25 swim NO FREE or back
1 x 600- 200 kick/200 swim back/200 kick- neg split each 200
:15 rest
6 x 100 @ 1:25
odds- swim STRONG neg split free br 3, evens are 75 swim free, 25 back
1 x 600 200 swim IM (50 of each, but last 50 is kick free), 200 kick easy/FAST by 25's, 200 swim backstroke easy/FAST by 25's
:10 rest
6 x 100 swim @ 1:40
odds- swim IM
evens- 50 swim/50 kick NO FREE, desc 1-3 to something juicy!
Check HR immediately & OML
100 easy drill = 4500
Enjoy your time off this weekend, plan on doing drylands on Sunday, then back to regular swim on Monday. Stretch if you can. Have a great day!
Thursday, August 16, 2012
Thursday, August 16, 2012
SMAC- Platinum
400 swim freestyle
400 reverse IM- each 100 is kick/drill by 50's
1:00 rest
3 sets of:
4* x 50 drill/kick by 25's @ 1:05 (@ :15 rest if no clock)
1 x 75 kick desc 1-3 to something juicy
:30 rest between sets.
*50's in the 2nd & 3rd set are swim/kick, 2nd set @ :55 (:10 rest if no clock), 3rd set @ :50 (:05 rest if no clock)
After 3rd set, check HR, then...
5 x 125 @ :15 rest swim free br 3 (except br 5 @ 3rd 25), desc 1-3 to FAST, #4 is easy, #5 is FAST
1:00 rest, check HR
9 x 150 kick @ :20 rest as follows:
1- 100 kick on back neg split, 50 kick FAST with boards
2- 50 kick on back neg split, 100 kick FAST with boards
3- 150 kick IM order by 50's, all FAST
Check HR after each FAST 150 (#3, 6 & 9), then 1:00 rest after #9
Finish up with...
20 x 50 @ :50 (or with ::08 rest after each 50) as follows:
1&2- always swim free br 3/5 by 25's with STRONG negative split
3&4- always swim IM order by 25's (fly/back on #1, then back/breast on #2)
#5- kick FAST free with boards
Check HR after #20
100 easy drill before you get out = 4700 scy
Drink plenty of water today, stretch if you can & make sure you have your books for classes. Let me know how this workout goes for you. Have a great day!
SMAC- Platinum
400 swim freestyle
400 reverse IM- each 100 is kick/drill by 50's
1:00 rest
3 sets of:
4* x 50 drill/kick by 25's @ 1:05 (@ :15 rest if no clock)
1 x 75 kick desc 1-3 to something juicy
:30 rest between sets.
*50's in the 2nd & 3rd set are swim/kick, 2nd set @ :55 (:10 rest if no clock), 3rd set @ :50 (:05 rest if no clock)
After 3rd set, check HR, then...
5 x 125 @ :15 rest swim free br 3 (except br 5 @ 3rd 25), desc 1-3 to FAST, #4 is easy, #5 is FAST
1:00 rest, check HR
9 x 150 kick @ :20 rest as follows:
1- 100 kick on back neg split, 50 kick FAST with boards
2- 50 kick on back neg split, 100 kick FAST with boards
3- 150 kick IM order by 50's, all FAST
Check HR after each FAST 150 (#3, 6 & 9), then 1:00 rest after #9
Finish up with...
20 x 50 @ :50 (or with ::08 rest after each 50) as follows:
1&2- always swim free br 3/5 by 25's with STRONG negative split
3&4- always swim IM order by 25's (fly/back on #1, then back/breast on #2)
#5- kick FAST free with boards
Check HR after #20
100 easy drill before you get out = 4700 scy
Drink plenty of water today, stretch if you can & make sure you have your books for classes. Let me know how this workout goes for you. Have a great day!
Wednesday, August 15, 2012
Wednesday, August 15, 2012
SMAC- Platinum
400 swim freestyle
400 reverse IM- each 100 is a reverse 100 IM drill, except last 100 is kick (IM order by 25's)
1:00 rest
5 sets of:
2 x 50 drill @ 1:00 (or @ :10 rest if no clock)
1 x 150- 50's are drill/swim by 25's, except middle 50 is breast kick on back
:15 rest between sets, check HR after 5th set
3 x 10 minute swims @ 1:00 rest as follows:
odds- choice all moderate
#2- NO FREE (can be IM, back/breast, some sort of swim/kick, but NO FREE)
Check HR after each 10 minute swim
With fins, finish up with...
24 x 25 @ :45 (or @ :20 rest after each 25)
odds- fly pull with free kick
evens- choice drill or kick build to FAST, except every 6th 25 is dolphin kick LUNGBUSTER!
100 easy drill before you get out = approximately 4550 scy.
Relax today, stretch if you can & drink a lot of water. Back to work tomorrow, have a great day!
SMAC- Platinum
400 swim freestyle
400 reverse IM- each 100 is a reverse 100 IM drill, except last 100 is kick (IM order by 25's)
1:00 rest
5 sets of:
2 x 50 drill @ 1:00 (or @ :10 rest if no clock)
1 x 150- 50's are drill/swim by 25's, except middle 50 is breast kick on back
:15 rest between sets, check HR after 5th set
3 x 10 minute swims @ 1:00 rest as follows:
odds- choice all moderate
#2- NO FREE (can be IM, back/breast, some sort of swim/kick, but NO FREE)
Check HR after each 10 minute swim
With fins, finish up with...
24 x 25 @ :45 (or @ :20 rest after each 25)
odds- fly pull with free kick
evens- choice drill or kick build to FAST, except every 6th 25 is dolphin kick LUNGBUSTER!
100 easy drill before you get out = approximately 4550 scy.
Relax today, stretch if you can & drink a lot of water. Back to work tomorrow, have a great day!
Tuesday, August 14, 2012
Tuesday, August 14, 2012
SMAC- Platinum
400 swim freestyle
400 reverse IM- each 100 is kick/drill/swim/drill by 25's
1:00 rest
8 x 75 @ :10 rest
odds- 50 swim free br 3, 25 drill NO FREE
evens- kick/swim/kick by 25's- build the kick to FAST
8 x 50 swim- 4 @ :50, 4 @ :45 (if no clock, 4 @ :10 rest, then last 4 @ :05 rest
1&2- swim free/NO FREE by 25's
3&4- swim/kick by 25's choice
1:00 rest, check HR
4 sets of:
2 x 200 kick BIG negative split @ :20 rest, desc total time 1-2
1 x 100 kick FAST for time as follows:
odd sets- BROKEN, 1 x 50, then 2 x 25, all @ :10 rest
2nd set- 4 x 25 kick all @ :15 rest
4th set...1 x 100 kick all out FAST for time, how close can you come to your average time from the first three broken 100's kick???
1:00 rest between sets, check HR after each set.
Finish up with...
1 x 700 swim as follows-
odd 100's- back/breast by 50's, neg split each 50
even 100's- swim STRONG negative split freestyle br 3/5 by 50's
Check HR, then...
100 east drill choice = 4500 scy
Check HR again
Stretch today if you can, easy Wednesday tomorrow. Let me know what day might be best to come down & see your workout, looks like Wednesday works best for me this week, not sure about next week yet. Have a great day!
SMAC- Platinum
400 swim freestyle
400 reverse IM- each 100 is kick/drill/swim/drill by 25's
1:00 rest
8 x 75 @ :10 rest
odds- 50 swim free br 3, 25 drill NO FREE
evens- kick/swim/kick by 25's- build the kick to FAST
8 x 50 swim- 4 @ :50, 4 @ :45 (if no clock, 4 @ :10 rest, then last 4 @ :05 rest
1&2- swim free/NO FREE by 25's
3&4- swim/kick by 25's choice
1:00 rest, check HR
4 sets of:
2 x 200 kick BIG negative split @ :20 rest, desc total time 1-2
1 x 100 kick FAST for time as follows:
odd sets- BROKEN, 1 x 50, then 2 x 25, all @ :10 rest
2nd set- 4 x 25 kick all @ :15 rest
4th set...1 x 100 kick all out FAST for time, how close can you come to your average time from the first three broken 100's kick???
1:00 rest between sets, check HR after each set.
Finish up with...
1 x 700 swim as follows-
odd 100's- back/breast by 50's, neg split each 50
even 100's- swim STRONG negative split freestyle br 3/5 by 50's
Check HR, then...
100 east drill choice = 4500 scy
Check HR again
Stretch today if you can, easy Wednesday tomorrow. Let me know what day might be best to come down & see your workout, looks like Wednesday works best for me this week, not sure about next week yet. Have a great day!
Monday, August 13, 2012
Monday, August 13, 2012
SMAC- Platinum
400 swim free
400 reverse IM- each 100 is 25 2 kicks 1 pull breaststroke drill, then drill/kick/drill by 25's
1:00 rest
9 x 75 @ :10 rest
1- 50 fist free, 25 breast kick on back
2- 25 ra2 la2 free drill, 50 drill/swim breast or fly by 25's
3- 25 swim free, 50 kick neg split
9 x 25 @ :40 as follows:
1- choice kick 1/2 FAST 1/2 moderate
2- choice kick build to FAST
3- swim breaststroke build to FAST
1:00 rest, check HR
3 x 300 @ :15 rest as follows:
1- swim free br 3- neg split each 100
2- swim free br 3- except 2nd 100 is NO FREE, neg split each 100
3- swim/kick/swim by 100's, NO FREE, neg split each 100
1:00 rest, check HR
4 sets of, as follows:
2 x 125 swim free br 3, except 3rd 25 is br 5 @ 2:00 (or @ :10 rest if no pace clock)
2 x 100 swim/kick by 50's NO FREE @ 1:45 (or @ :15 rest if no pace clock), desc 1-2 to FAST
No rest between sets, check HR immediately after 4th set & OML
100 easy drill = 4500.
Drink plenty of water today, stretch if you can. How did drylands go last night? Is Wednesday a good day for me to come down to workout (works best for me)? Let me know, have a great day!
SMAC- Platinum
400 swim free
400 reverse IM- each 100 is 25 2 kicks 1 pull breaststroke drill, then drill/kick/drill by 25's
1:00 rest
9 x 75 @ :10 rest
1- 50 fist free, 25 breast kick on back
2- 25 ra2 la2 free drill, 50 drill/swim breast or fly by 25's
3- 25 swim free, 50 kick neg split
9 x 25 @ :40 as follows:
1- choice kick 1/2 FAST 1/2 moderate
2- choice kick build to FAST
3- swim breaststroke build to FAST
1:00 rest, check HR
3 x 300 @ :15 rest as follows:
1- swim free br 3- neg split each 100
2- swim free br 3- except 2nd 100 is NO FREE, neg split each 100
3- swim/kick/swim by 100's, NO FREE, neg split each 100
1:00 rest, check HR
4 sets of, as follows:
2 x 125 swim free br 3, except 3rd 25 is br 5 @ 2:00 (or @ :10 rest if no pace clock)
2 x 100 swim/kick by 50's NO FREE @ 1:45 (or @ :15 rest if no pace clock), desc 1-2 to FAST
No rest between sets, check HR immediately after 4th set & OML
100 easy drill = 4500.
Drink plenty of water today, stretch if you can. How did drylands go last night? Is Wednesday a good day for me to come down to workout (works best for me)? Let me know, have a great day!
Friday, August 10, 2012
Friday, August 10, 2012
SMAC- Platinum
400 swim freestyle
400 reverse IM- go 4 x 100 reverse IM drill
1:00 rest
3 sets of:
2 x 125- 50 fist free drill br 3 the whole 50, 75 drill/swim/drill by 25's NO FREE (different stroke for each set; 2nd set this 75 is free) @ 2:15
3 x 50- swim/kick by 25's- same stroke as the last 75 of the 125's above, @ :50 (1st set @ :55)
2 x 100 kick choice- 1st set @ 1:45; 2nd set @ 1:35; 3rd set @ 1:30
No rest between sets, check HR after 3rd set, then :30 rest & continue right into...
1 x 400 kick as follows:
100- 25 FAST, 75 moderate
100- 50 FAST, 50 moderate
100- 75 FAST, 25 moderate
100- all FAST
1:00 rest, check HR again
Finish up with...
16 x 100 swim free as follows
1-4, swim 50 free br 3, 50 NO FREE @ 1:35
5-8, swim STRONG negative split free br 3 @ 1:25
9-12, swim 50 free br 3, 50 NO FREE @ 1:35
13-16, swim STRONG negative split free br 3 @ 1:20
1:00 rest, check HR
100 easy drill before you get out. Enjoy the weekend off, do your drylands on Sunday & we'll pick it up in the pool on Monday. Glad you've got your classes. Have a great day!
Thursday, August 9, 2012
SMAC- Platinum
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
6 x 100@ :10 rest-
odds- drill/swim by 25's NO FREE
evens- kick choice negative split, desc 1-3 to what you can
3 sets of:
1 x 400- 200 IM drill/swim by 25's, then 200 swim neg split free or back
:10 rest
1 x 200 kick BIG negative split (desc total time 1-3 to something juicy)
:10 rest
3 x 100 swim/kick by 50's- all 3 are same stroke, but change strokes from set to set
1st set @ 1:35, desc if you can
2nd set @ 1:45, desc 1-3
3rd set @ 2:00, desc 1-3 to all out smoking FAST!
No rest between sets, check HR after last 100 in each set
Finish up with...
8 x 50 @ :45-
odds- swim free/NO FREE by 25's
evens- swim/kick choice by 25's
100 easy choice drill = 4600 scy
Drink plenty of water today, hope your meeting at CSM goes well. Have a great day!
SMAC- Platinum
400 swim freestyle
400 reverse IM- go 4 x 100 reverse IM drill
1:00 rest
3 sets of:
2 x 125- 50 fist free drill br 3 the whole 50, 75 drill/swim/drill by 25's NO FREE (different stroke for each set; 2nd set this 75 is free) @ 2:15
3 x 50- swim/kick by 25's- same stroke as the last 75 of the 125's above, @ :50 (1st set @ :55)
2 x 100 kick choice- 1st set @ 1:45; 2nd set @ 1:35; 3rd set @ 1:30
No rest between sets, check HR after 3rd set, then :30 rest & continue right into...
1 x 400 kick as follows:
100- 25 FAST, 75 moderate
100- 50 FAST, 50 moderate
100- 75 FAST, 25 moderate
100- all FAST
1:00 rest, check HR again
Finish up with...
16 x 100 swim free as follows
1-4, swim 50 free br 3, 50 NO FREE @ 1:35
5-8, swim STRONG negative split free br 3 @ 1:25
9-12, swim 50 free br 3, 50 NO FREE @ 1:35
13-16, swim STRONG negative split free br 3 @ 1:20
1:00 rest, check HR
100 easy drill before you get out. Enjoy the weekend off, do your drylands on Sunday & we'll pick it up in the pool on Monday. Glad you've got your classes. Have a great day!
Thursday, August 9, 2012
SMAC- Platinum
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
6 x 100@ :10 rest-
odds- drill/swim by 25's NO FREE
evens- kick choice negative split, desc 1-3 to what you can
3 sets of:
1 x 400- 200 IM drill/swim by 25's, then 200 swim neg split free or back
:10 rest
1 x 200 kick BIG negative split (desc total time 1-3 to something juicy)
:10 rest
3 x 100 swim/kick by 50's- all 3 are same stroke, but change strokes from set to set
1st set @ 1:35, desc if you can
2nd set @ 1:45, desc 1-3
3rd set @ 2:00, desc 1-3 to all out smoking FAST!
No rest between sets, check HR after last 100 in each set
Finish up with...
8 x 50 @ :45-
odds- swim free/NO FREE by 25's
evens- swim/kick choice by 25's
100 easy choice drill = 4600 scy
Drink plenty of water today, hope your meeting at CSM goes well. Have a great day!
Wednesday, August 8, 2012
Wednesday, August 8, 2012
SMAC- Platinum
3 x 400 to start today
400 swim freestyle
400 reverse IM- each 100 is 25 drill, 25 kick, 50 2 kicks 1 breaststroke pull drill
400 swim/kick by 50's, all backstroke
1:00 rest
6 sets of:
2 x 100 swim choice @ 1:35 (br 3 if freestyle)
3 x 50 swim free br 3 @ :55 (odd sets NO FREE, can be breast/back, all back, fly/back, kick, but NO FREE- still @ :55)
Finish up with...
12 x 25 @ :45
odds- drill
evens- swim build to FAST
EXCEPT....#'s 5, 8 & 11 are LUNGBUSTER
200 easy drill = 3800 scy
4500 tomorrow, AND your meeting/orientation- hope you're ready. Drink lots of water today, eat well. Have a great day!
SMAC- Platinum
3 x 400 to start today
400 swim freestyle
400 reverse IM- each 100 is 25 drill, 25 kick, 50 2 kicks 1 breaststroke pull drill
400 swim/kick by 50's, all backstroke
1:00 rest
6 sets of:
2 x 100 swim choice @ 1:35 (br 3 if freestyle)
3 x 50 swim free br 3 @ :55 (odd sets NO FREE, can be breast/back, all back, fly/back, kick, but NO FREE- still @ :55)
Finish up with...
12 x 25 @ :45
odds- drill
evens- swim build to FAST
EXCEPT....#'s 5, 8 & 11 are LUNGBUSTER
200 easy drill = 3800 scy
4500 tomorrow, AND your meeting/orientation- hope you're ready. Drink lots of water today, eat well. Have a great day!
Tuesday, August 7, 2012
Tuesday, August 7, 2012
SMAC- Platinum
400 swim freestyle
400 reverse IM- odd 100's are drill/swim by 25's, even 100's are kick
1:00 rest
2 x 200 @ :15 rest- drill/swim by 50's, one free, one NO FREE
6 x 75 @ 1:25- 25 ta2 la2 free drill, 50 drill/swim choice by 25's (even 75's NO FREE OR BACK)
9 x 100 as follows:
1- swim free br 3 @ 1:35
2- swim free/NO FREE by 50's @ 1:35
3- swim IM @ 1:45, desc 1-3 to what you can
No rest between sets of 3; after #9, continue right into...
18 x 50 kick as follows:
3 @ :55, neg split on back
3 @ :50 choice
3 @ :55, neg split on back
3 @ :45 choice
3 @ :55, neg split on back
3 @ :40- swim/kick by 25's, make interval
Focus on great underwater dolphin kick off each wall throughout the set.
1:00 rest after #18, check HR
Finish up with...
4 x 75 @ 1:15- 50 swim free br 3, 25 swim breaststroke, good dps
100 easy drill before you get out = 3850 scy
Drink plenty of water today, try to stretch this afternoon. Make sure you're ready for your meeting at CSM on the 9th, let me know if you need anything from me before that meeting. Mornings in September will be good, as the Masters group will be starting at 6:15, so full drylands before you get in to swim at 6:15 a.m. Have a great day!
SMAC- Platinum
400 swim freestyle
400 reverse IM- odd 100's are drill/swim by 25's, even 100's are kick
1:00 rest
2 x 200 @ :15 rest- drill/swim by 50's, one free, one NO FREE
6 x 75 @ 1:25- 25 ta2 la2 free drill, 50 drill/swim choice by 25's (even 75's NO FREE OR BACK)
9 x 100 as follows:
1- swim free br 3 @ 1:35
2- swim free/NO FREE by 50's @ 1:35
3- swim IM @ 1:45, desc 1-3 to what you can
No rest between sets of 3; after #9, continue right into...
18 x 50 kick as follows:
3 @ :55, neg split on back
3 @ :50 choice
3 @ :55, neg split on back
3 @ :45 choice
3 @ :55, neg split on back
3 @ :40- swim/kick by 25's, make interval
Focus on great underwater dolphin kick off each wall throughout the set.
1:00 rest after #18, check HR
Finish up with...
4 x 75 @ 1:15- 50 swim free br 3, 25 swim breaststroke, good dps
100 easy drill before you get out = 3850 scy
Drink plenty of water today, try to stretch this afternoon. Make sure you're ready for your meeting at CSM on the 9th, let me know if you need anything from me before that meeting. Mornings in September will be good, as the Masters group will be starting at 6:15, so full drylands before you get in to swim at 6:15 a.m. Have a great day!
Monday, August 6, 2012
Monday Morning, August 6, 2012
SMAC- Platinum
400 swim freestyle
400 reverse IM- each 100 is 50 kick, 25 drill, 25 swim
1:00 rest
6 x 50- 2 drill/kick by 25's @ 1:00; 1 swim/kick by 25's @ :50 (can be free)
3 x 100 kick neg split @ 1:45 (can be @ 1:50 if necessary)
9 x 50- 2 drill/swim breaststroke @ 1:05, 1 swim neg split breaststroke @ :55
1 x 150 kick negative split @ 2:40- get time
1 x 150 kick negative split FASTER than 1st 150 @ 2:40
6 x 50 @ :50 swim/kick choice by 25's, except odd 50's are breaststroke
6 x 100 kick @ 2:10- odds are moderate, evens are FAST
1:00 rest, check HR after #6
Finish up with....
6 x 75 @ 1:10 swim free br 3, except evens are 50 free, 25 NO FREE
6 x 50 swim back/choice by 25's @ :50
Check HR
3800 scy. Go an easy 100 drill before you get out. Let me know how your legs felt on the kicking, what you went on the FAST 100's kick. Drink plenty of water today, stretch a little this afternoon. 3800 tomorrow & Wednesday, then jumping up to 4200 or so for Thursday & Friday. Have a great day!
SMAC- Platinum
400 swim freestyle
400 reverse IM- each 100 is 50 kick, 25 drill, 25 swim
1:00 rest
6 x 50- 2 drill/kick by 25's @ 1:00; 1 swim/kick by 25's @ :50 (can be free)
3 x 100 kick neg split @ 1:45 (can be @ 1:50 if necessary)
9 x 50- 2 drill/swim breaststroke @ 1:05, 1 swim neg split breaststroke @ :55
1 x 150 kick negative split @ 2:40- get time
1 x 150 kick negative split FASTER than 1st 150 @ 2:40
6 x 50 @ :50 swim/kick choice by 25's, except odd 50's are breaststroke
6 x 100 kick @ 2:10- odds are moderate, evens are FAST
1:00 rest, check HR after #6
Finish up with....
6 x 75 @ 1:10 swim free br 3, except evens are 50 free, 25 NO FREE
6 x 50 swim back/choice by 25's @ :50
Check HR
3800 scy. Go an easy 100 drill before you get out. Let me know how your legs felt on the kicking, what you went on the FAST 100's kick. Drink plenty of water today, stretch a little this afternoon. 3800 tomorrow & Wednesday, then jumping up to 4200 or so for Thursday & Friday. Have a great day!
Wednesday, August 1, 2012
Thursday, August 2, 2012
SMAC- Abby J.
300 swim easy freestyle
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
8 x 50 @ :10 rest as follows:
odds- ra2 la2 free drill
evens- 2 kicks 1 pull breaststroke drill
8 x 75 as follows:
odds- swim freestyle br 3 @ 1:15 (1:20 if you need more rest)
evens- swim/drill/swim breaststroke by 25's @ 1:30 (@ 1:40 if you need more rest)
1:00 rest, check HR
1 x 300 as follows:
50 swim easy backstroke with good underwater dolphin kicks off each wall, then 25 drill backstroke
1:00 rest
6 x 25 @ :50
odds- drill
evens- swim 1/2 FAST 1/2 drill
Change stroke every 2 x 25's
50 easy drill before you get out
Rest up today, drink lots of water & eat well. I hope you're getting excited for the State Meet! Looking forward to having you on deck with the rest of the group on Friday. Have a great day!
SMAC- Abby J.
300 swim easy freestyle
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
8 x 50 @ :10 rest as follows:
odds- ra2 la2 free drill
evens- 2 kicks 1 pull breaststroke drill
8 x 75 as follows:
odds- swim freestyle br 3 @ 1:15 (1:20 if you need more rest)
evens- swim/drill/swim breaststroke by 25's @ 1:30 (@ 1:40 if you need more rest)
1:00 rest, check HR
1 x 300 as follows:
50 swim easy backstroke with good underwater dolphin kicks off each wall, then 25 drill backstroke
1:00 rest
6 x 25 @ :50
odds- drill
evens- swim 1/2 FAST 1/2 drill
Change stroke every 2 x 25's
50 easy drill before you get out
Rest up today, drink lots of water & eat well. I hope you're getting excited for the State Meet! Looking forward to having you on deck with the rest of the group on Friday. Have a great day!
Thursday, August 2, 2012
SMAC- Platinum
400 swim freestyle
400 reverse Im- each 100 is 50 drill, 25 fly kick on side, 25 2 kicks 1 pull breast drill
1:00 rest
3 rounds of:
2 x 75 @ :10 rest
1 x 100 kick easy/FAST by 25's (breaststroke kick in odd sets, choice in 2nd set)
:10 rest
1 x 150 swim negative split free br 3 (2 x 75's IM in 2nd set, desc 1-2)
:10 rest between sets, check HR after 3rd set
9 x 100 in 3 sets of 3, all @ 1:35-
1- swim back/breast by 50's
2- swim/kick choice by 50's @ 1:35
3- all kick choice (same kick for all 3), desc 1-3 to all out FAST
:30 rest after #9, check HR, then continue right into...
1 x 400 kick choice as follows:
odd 100's, easy/FAST by 25's
even 100's- easy/FAST by 50's
1:00 rest
Finish up with...
12 x 25 @ :40
odds- drill
evens- swim build to FAST
Change strokes after every 4 x 25's
100 easy drill before you get out. Enjoy your time off this weekend. Be sure to do your drylands on Sunday, then we'll pick it up with workouts again on Monday (Mon-Fri until we start up again in September). Be sure to talk to your parents this weekend. Have a great day!
SMAC- Platinum
400 swim freestyle
400 reverse Im- each 100 is 50 drill, 25 fly kick on side, 25 2 kicks 1 pull breast drill
1:00 rest
3 rounds of:
2 x 75 @ :10 rest
1 x 100 kick easy/FAST by 25's (breaststroke kick in odd sets, choice in 2nd set)
:10 rest
1 x 150 swim negative split free br 3 (2 x 75's IM in 2nd set, desc 1-2)
:10 rest between sets, check HR after 3rd set
9 x 100 in 3 sets of 3, all @ 1:35-
1- swim back/breast by 50's
2- swim/kick choice by 50's @ 1:35
3- all kick choice (same kick for all 3), desc 1-3 to all out FAST
:30 rest after #9, check HR, then continue right into...
1 x 400 kick choice as follows:
odd 100's, easy/FAST by 25's
even 100's- easy/FAST by 50's
1:00 rest
Finish up with...
12 x 25 @ :40
odds- drill
evens- swim build to FAST
Change strokes after every 4 x 25's
100 easy drill before you get out. Enjoy your time off this weekend. Be sure to do your drylands on Sunday, then we'll pick it up with workouts again on Monday (Mon-Fri until we start up again in September). Be sure to talk to your parents this weekend. Have a great day!
Wednesday, August 1, 2012
SMAC- Gold
Written for LCM
300 swim freestyle
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
2 sets of:
4 x 50 swim-drill by 25's @ 1:15 (1st set free, 2nd set NO FREE)
1 x 100 kick negative split on back
1:00 rest between sets, check HR
12 x 50 as follows in sets of 4 as follows:
1-2, swim free br 3 @ 1:05 (@ 1:00 in 2nd set, @ :55 in 3rd set)
3- swim build to FAST (NO FREE) @ 1:20
4- kick on back build to FAST @ 1:20
No rest between sets of 4, check HR after #12
100 easy drill before TIME TRIALS!
Enjoy your time off and good luck to everybody going to the State Meet! Be sure to stay active, eat well & drink lots of water, keep up with your summer reading, and ask your parents once a day: "can I do anything to help around the house?" Look for an email announcing our Ice Cream Social in August! Enjoy the break!
SMAC- Gold
Written for LCM
300 swim freestyle
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
2 sets of:
4 x 50 swim-drill by 25's @ 1:15 (1st set free, 2nd set NO FREE)
1 x 100 kick negative split on back
1:00 rest between sets, check HR
12 x 50 as follows in sets of 4 as follows:
1-2, swim free br 3 @ 1:05 (@ 1:00 in 2nd set, @ :55 in 3rd set)
3- swim build to FAST (NO FREE) @ 1:20
4- kick on back build to FAST @ 1:20
No rest between sets of 4, check HR after #12
100 easy drill before TIME TRIALS!
Enjoy your time off and good luck to everybody going to the State Meet! Be sure to stay active, eat well & drink lots of water, keep up with your summer reading, and ask your parents once a day: "can I do anything to help around the house?" Look for an email announcing our Ice Cream Social in August! Enjoy the break!
Wednesday, August 1, 2012
SMAC- Platinum
Written for LCM
400 swim freestyle
400 reverse IM- kick/swim by 25's
1:00 rest
3 sets of:
1 x 150 @ 3:15- drill/swim/drill by 50's
1* x 50 kick FAST @ 1:15
* 3 x 50 kick FAST in 2nd set, 5 x 50 kick FAST in 3rd set; check HR after each set.
24 x 50 in sets of 4 as follows:
1-2, always swim free br 3 @ :55 (@ :50 in even sets of 4)
3- swim build to FAST (NO FREE) @ 1:10
4- kick build to FAST (NO FREE) @ 1:10
No rest between sets of 4
100 easy drill before your choice of TIME TRIALS- everybody does at least one! After that you can go. Workout posted for tomorrow, then again on Monday. Stay well hydrated, keep up with your summer reading. Have a great day!
SMAC- Platinum
Written for LCM
400 swim freestyle
400 reverse IM- kick/swim by 25's
1:00 rest
3 sets of:
1 x 150 @ 3:15- drill/swim/drill by 50's
1* x 50 kick FAST @ 1:15
* 3 x 50 kick FAST in 2nd set, 5 x 50 kick FAST in 3rd set; check HR after each set.
24 x 50 in sets of 4 as follows:
1-2, always swim free br 3 @ :55 (@ :50 in even sets of 4)
3- swim build to FAST (NO FREE) @ 1:10
4- kick build to FAST (NO FREE) @ 1:10
No rest between sets of 4
100 easy drill before your choice of TIME TRIALS- everybody does at least one! After that you can go. Workout posted for tomorrow, then again on Monday. Stay well hydrated, keep up with your summer reading. Have a great day!
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