Sunday, September 30, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick, by 25's
1:00 rest
18 x 75 as follows:
1-3, kick on back (2nd round with boards)- I'll give everybody their intervals
4-6, 50 swim IM order by 25's, 25 kick on back choice
3 times through, check HR after #18 immediately & OML
9 x 100 swim free br 3 desc 1-3's @ 1:45 (4-6 swim/kick desc, NO FREE, @ 2:00)- be sure to get fastest times from each set of 3 x 100's
1:00 rest, check HR
MYSTERY SET
Easy 200 drill/kick by 25's before you get out. Do an excellent job with your HW tonight - make sure you're ready for the week ahead at school. Have a great day!
Sunday, September 30, 2012
Friday, September 28, 2012
Friday Morning, September 28, 2012
SMAC- Gold
Fair Day!
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
6 sets of:
6 x 25 @ :50-
odds- kick 1/2 FAST 1/2 drill
evens- choice drill NO FREE
1 x 150 kick on back with STRONG negative split @ 3:30
1 x 150 swim STRONG negative split @ 3:00 (odd sets free, even sets IM- 2 x 75 IM)
No rest between sets, check HR after 3rd & 6th sets.
Finish up with...
1 x 400 kick on back, neg split each 100; 3rd 25 is always breast kick
100 easy before you get out.
Enjoy your weekend, be sure to wear sunscreen if you're out at the Fair. Sunday at 4 p.m., then drylands at 6 p.m. Have a great day!
SMAC- Gold
Fair Day!
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
6 sets of:
6 x 25 @ :50-
odds- kick 1/2 FAST 1/2 drill
evens- choice drill NO FREE
1 x 150 kick on back with STRONG negative split @ 3:30
1 x 150 swim STRONG negative split @ 3:00 (odd sets free, even sets IM- 2 x 75 IM)
No rest between sets, check HR after 3rd & 6th sets.
Finish up with...
1 x 400 kick on back, neg split each 100; 3rd 25 is always breast kick
100 easy before you get out.
Enjoy your weekend, be sure to wear sunscreen if you're out at the Fair. Sunday at 4 p.m., then drylands at 6 p.m. Have a great day!
Thursday, September 27, 2012
Thursday, September 27, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
3 sets of:
2 x 50 drill/kick by 25's @ 1:05 (drill is ra2 la2 free)
1 x 100 swim/kick by 50's @ 2:00- neg split each 50
No rest between sets;
No freestyle in 3rd set;
Check HR after 3rd set
6 sets of:
4 x 50 drill/swim by 25's backstroke @ 1:10
1 x 75 @ 1:40- swim FAST backstroke- good udk throughout
No extra rest between sets; check HR after last set, then go 1 x 100 drill
Finish up with...
25 from a dive- 2 breast, 2 fly - odds are build to FAST, evens are 1/2 FAST 1.2 drill
Do an excellent job with your HW tonight, be sure to remind your parents about workout tomorrow MORNING. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
3 sets of:
2 x 50 drill/kick by 25's @ 1:05 (drill is ra2 la2 free)
1 x 100 swim/kick by 50's @ 2:00- neg split each 50
No rest between sets;
No freestyle in 3rd set;
Check HR after 3rd set
6 sets of:
4 x 50 drill/swim by 25's backstroke @ 1:10
1 x 75 @ 1:40- swim FAST backstroke- good udk throughout
No extra rest between sets; check HR after last set, then go 1 x 100 drill
Finish up with...
25 from a dive- 2 breast, 2 fly - odds are build to FAST, evens are 1/2 FAST 1.2 drill
Do an excellent job with your HW tonight, be sure to remind your parents about workout tomorrow MORNING. Have a great day!
Wednesday, September 26, 2012
Wednesday, September 26, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
9 x 150 as follows:
1-3 75 kick, 50 fist free drill br 3, 25 fly kick on side
4-6- 2 kicks 1 pull breaststroke drill, 25 breast kick on back
7-9, 50 swim breast neg split, 50 catchup free drill, 50 swim neg split breast, FASTER
1:00 rest, check HR
3 sets of:
6 x 25 kick with boards @ :50 (2nd set @ :40; 3rd set @ :30)
3 x 100 kick- I'll give each lane their intervals, each set the interval gets FASTER
No rest between sets, check HR after last 100 in each set.
Finish up with...
50's swim breast/free br 3 by 25's- I'll give each lane their intervals
100 easy drill before you get out.
Do an excellent job on your HW tonight. Remind your parents that workout on Friday is at 8:00 a.m. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
9 x 150 as follows:
1-3 75 kick, 50 fist free drill br 3, 25 fly kick on side
4-6- 2 kicks 1 pull breaststroke drill, 25 breast kick on back
7-9, 50 swim breast neg split, 50 catchup free drill, 50 swim neg split breast, FASTER
1:00 rest, check HR
3 sets of:
6 x 25 kick with boards @ :50 (2nd set @ :40; 3rd set @ :30)
3 x 100 kick- I'll give each lane their intervals, each set the interval gets FASTER
No rest between sets, check HR after last 100 in each set.
Finish up with...
50's swim breast/free br 3 by 25's- I'll give each lane their intervals
100 easy drill before you get out.
Do an excellent job on your HW tonight. Remind your parents that workout on Friday is at 8:00 a.m. Have a great day!
Tuesday, September 25, 2012
SMAC- Gold
SMAC- Gold
400 swim free
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
8 x 50 @ 1:10
2- drill/kick free
2- drill/kick NO FREE
LONG SWIM (to keep you moving while I'm not there):
1 x 1600-
4 x 400 (continuous) as follows:
200 swim neg split (free 1st & 3rd 400, IM in 2nd & 4th 400)
200 kick on back choice BIG neg split- 5 FAST udk off each wall
1:00 rest after finishing the 1600. Wait for everyone in your lane to finish, then as alifeguard lane start the following:
12 x 75 @ :15 rest in 4 sets of 3:
1- kick free on back, 5 FAST udk
2- kick IM on back, same 5 FAST udk
3- swim IM order by 25's, desc this 75 1-4 to what you can, #'s 3&4 should be juicy!
100 easy drill, check HR
Do a greatjob job, see everybody at the pool. Thanks for being good for Maureen!
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
8 x 50 @ 1:10
2- drill/kick free
2- drill/kick NO FREE
LONG SWIM (to keep you moving while I'm not there):
1 x 1600-
4 x 400 (continuous) as follows:
200 swim neg split (free 1st & 3rd 400, IM in 2nd & 4th 400)
200 kick on back choice BIG neg split- 5 FAST udk off each wall
1:00 rest after finishing the 1600. Wait for everyone in your lane to finish, then as alifeguard lane start the following:
12 x 75 @ :15 rest in 4 sets of 3:
1- kick free on back, 5 FAST udk
2- kick IM on back, same 5 FAST udk
3- swim IM order by 25's, desc this 75 1-4 to what you can, #'s 3&4 should be juicy!
100 easy drill, check HR
Do a greatjob job, see everybody at the pool. Thanks for being good for Maureen!
Monday, September 24, 2012
SMAC- Gold
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
18 x 50 kick on back- 2 neg split @ 1:05, 1 kick FAST @ :50
12 x 75 descend in sets of 3 as follows:
1-3, swim free br 3/5/3 by 25's
4-6, kick free on back
7-9, 50 swim NO FREE 25 kick same stroke as the 50 swim
10-12, kick choice on back
100 easy drill before you get out.
Do an excellent job on your HW tonight, be sure to thank your parents for getting you to the pool and get excited for regular workout on Tuesday. Have a great day!
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
18 x 50 kick on back- 2 neg split @ 1:05, 1 kick FAST @ :50
12 x 75 descend in sets of 3 as follows:
1-3, swim free br 3/5/3 by 25's
4-6, kick free on back
7-9, 50 swim NO FREE 25 kick same stroke as the 50 swim
10-12, kick choice on back
100 easy drill before you get out.
Do an excellent job on your HW tonight, be sure to thank your parents for getting you to the pool and get excited for regular workout on Tuesday. Have a great day!
Thursday, September 20, 2012
Friday Morning, September 22, 2012
SMAC- Gold
Thanks for being here this morning!
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
3 x 50 drill/kick by 25's @ 1:10 (choice kick, drill is ra2 la2 free)
2 x 75 swim free br 3 @ 1:20
3 x 50 drill/kick by 25's your choice NO FREE @ 1:10
2 x 75 swim free br 3 @ 1:15
3 x 50 drill/kick by 25's your choice different stroke than last 3 x 50's, but NO FREE @ 1:10
4 x 75 swim free br 3 @ 1:10
1:00 rest, check HR
With fins, 2 sets of:
4 x 25 drill @ :45
3 x 50 swim/kick by 25's desc 1-3 to all out FAST @ 1:10 (same stroke as previous 25's drill)
3 x 150 swim free br 3 desc 1-3 to all out FAST @ 3:00
4 x 25 drill @ :45
3 x 50 swim desc 1-3 to all out smoking FAST @ 1:10 (same stroke as previous 25's drill)
Enjoy your afternoon off, ask if you do can anything to help your parents around the house. Do an excellent hob with your HW this weekend, don't wait until Sunday to do it all. See you on Tuesday Night, have a great day!
SMAC- Gold
Thanks for being here this morning!
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
3 x 50 drill/kick by 25's @ 1:10 (choice kick, drill is ra2 la2 free)
2 x 75 swim free br 3 @ 1:20
3 x 50 drill/kick by 25's your choice NO FREE @ 1:10
2 x 75 swim free br 3 @ 1:15
3 x 50 drill/kick by 25's your choice different stroke than last 3 x 50's, but NO FREE @ 1:10
4 x 75 swim free br 3 @ 1:10
1:00 rest, check HR
With fins, 2 sets of:
4 x 25 drill @ :45
3 x 50 swim/kick by 25's desc 1-3 to all out FAST @ 1:10 (same stroke as previous 25's drill)
3 x 150 swim free br 3 desc 1-3 to all out FAST @ 3:00
4 x 25 drill @ :45
3 x 50 swim desc 1-3 to all out smoking FAST @ 1:10 (same stroke as previous 25's drill)
Enjoy your afternoon off, ask if you do can anything to help your parents around the house. Do an excellent hob with your HW this weekend, don't wait until Sunday to do it all. See you on Tuesday Night, have a great day!
Thursday, September 20, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
4 sets of:
3 x 25 kick on back @ :45- 5 FAST udk (odd rounds these are @ :35)
2 x 25 drill @ :45- I'll give you the drill
1 x 75 @ 1:30- 25 kick FAST, 50 swim neg split same stroke as 25's drill above
No rest between sets, check HR after 4th set, then...
1 x 400 kick on back with 5 FAST udk throughout; every 3rd 25 is as FAST as you can go
1:00 rest, check HR again
"Throttle up, throttle back"
Until 7:30...
1 x 50 kick- I'll give you the kick and the interval
1 x 50 drill- I'll give you the drill and the interval
100 easy drill before you get out. Do an excellent job on your HW tonight, get excited for workout tomorrow morning (fin set!). Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
4 sets of:
3 x 25 kick on back @ :45- 5 FAST udk (odd rounds these are @ :35)
2 x 25 drill @ :45- I'll give you the drill
1 x 75 @ 1:30- 25 kick FAST, 50 swim neg split same stroke as 25's drill above
No rest between sets, check HR after 4th set, then...
1 x 400 kick on back with 5 FAST udk throughout; every 3rd 25 is as FAST as you can go
1:00 rest, check HR again
"Throttle up, throttle back"
Until 7:30...
1 x 50 kick- I'll give you the kick and the interval
1 x 50 drill- I'll give you the drill and the interval
100 easy drill before you get out. Do an excellent job on your HW tonight, get excited for workout tomorrow morning (fin set!). Have a great day!
Wednesday, September 19, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
12 x 75 as follows:
2- drill/swim/drill by 25's NO FREE @ 1:40 (in MRS, NO FREE)
2- swim free br 3/MRS/free br 3 @ 1:20 (2nd 25 is same stroke as first 2 x 75)
No rest between sets of 4, check HR after #12
LONG SWIM:
1 x 1200 as follows:
200 swim IM (2 x 100 IM's, desc 1-2)
100 kick FAST with boards
3 times through, except...
3rd 300 is all swim neg split free br 3
1:00 rest at end, check HR
With fins, finish up with...
BUTTERFLY DRILLING
100 easy drill before you get out. Do an excellent job on your HW tonight, get excited for tomorrow's kicking. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
12 x 75 as follows:
2- drill/swim/drill by 25's NO FREE @ 1:40 (in MRS, NO FREE)
2- swim free br 3/MRS/free br 3 @ 1:20 (2nd 25 is same stroke as first 2 x 75)
No rest between sets of 4, check HR after #12
LONG SWIM:
1 x 1200 as follows:
200 swim IM (2 x 100 IM's, desc 1-2)
100 kick FAST with boards
3 times through, except...
3rd 300 is all swim neg split free br 3
1:00 rest at end, check HR
With fins, finish up with...
BUTTERFLY DRILLING
100 easy drill before you get out. Do an excellent job on your HW tonight, get excited for tomorrow's kicking. Have a great day!
Tuesday, September 18, 2012
Tuesday, September 18, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
3 sets of:
2 x 75 kick/drill/kick by 25's @ 1:45- drill is 2 kicks 1 pull breaststroke drill
2 x 50 swim/kick breaststroke (by 25's) @ 1:10, desc 1-2 to what you can
No rest between sets, check HR after 3rd set.
16 x 100 as follows:
1&2- 75 swim main race stroke/free br 3/main race stroke, then 25 kick on back
3- swim STRONG negative split free br 3
4- kick FAST on back (2nd & 4th sets of 4: go 2 x 50 kick FAST @ :10 rest)
1:00 rest between sets of 4, check HR after 100 kick
With fins, finish up with...
Breaststroke drilling
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for our LONG SWIM tomorrow. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
3 sets of:
2 x 75 kick/drill/kick by 25's @ 1:45- drill is 2 kicks 1 pull breaststroke drill
2 x 50 swim/kick breaststroke (by 25's) @ 1:10, desc 1-2 to what you can
No rest between sets, check HR after 3rd set.
16 x 100 as follows:
1&2- 75 swim main race stroke/free br 3/main race stroke, then 25 kick on back
3- swim STRONG negative split free br 3
4- kick FAST on back (2nd & 4th sets of 4: go 2 x 50 kick FAST @ :10 rest)
1:00 rest between sets of 4, check HR after 100 kick
With fins, finish up with...
Breaststroke drilling
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for our LONG SWIM tomorrow. Have a great day!
Monday, September 17, 2012
Monday, September 17, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
8 x 50 drill/kick by 25's
odd 50's are fist free br 3/choice kick on back
even 50's are choice drill NO FREE/breast kick on back
1:00 rest
6 x 400 all @ :20 rest, as follows:
1&2- 200 swim IM/200 swim backstroke, descend 1-2 to what you can
3&4- 200 swim free br 3/200 swim IM, desc 1-2 to what you can
5&6- 200 swim IM/200 kick, desc 1-2 to what you can
1:00 rest, check HR
Finish up with...
12 x 25 @ :50
odds- fly pull with free kick drill
evens- kick FAST on back- I'll give you the kick for each 25
100 easy drill before you get out.
Do an excellent job on your HW tonight, eat well & drink a lot of water with dinner. Remind your parents about Friday workout (it's in the morning!). Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
8 x 50 drill/kick by 25's
odd 50's are fist free br 3/choice kick on back
even 50's are choice drill NO FREE/breast kick on back
1:00 rest
6 x 400 all @ :20 rest, as follows:
1&2- 200 swim IM/200 swim backstroke, descend 1-2 to what you can
3&4- 200 swim free br 3/200 swim IM, desc 1-2 to what you can
5&6- 200 swim IM/200 kick, desc 1-2 to what you can
1:00 rest, check HR
Finish up with...
12 x 25 @ :50
odds- fly pull with free kick drill
evens- kick FAST on back- I'll give you the kick for each 25
100 easy drill before you get out.
Do an excellent job on your HW tonight, eat well & drink a lot of water with dinner. Remind your parents about Friday workout (it's in the morning!). Have a great day!
Sunday, September 16, 2012
Sunday, September 16, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
4 x 50 @ 1:15- ra2 la2 free drill, 2 dolphin kicks 1 pull breast pull- by 25's
4 x 50 swim free br 3 @ 1:00- build to a STRONG negative split free
3 x 100 @ 2:15- 50 6 kicks 1 pull back drill, 50 kick breast with boards (desc the kick 1-3)
4 x 50 swim free br 3/choice NO FREE by 25's @ 1:00- same stroke on 2nd 25 for all 4
6 x 75 @ 1:45- 25 fly pull with free kick, 25 choice drill NO FREE, 25 kick free head out
6 x 50 swim/kick by 25's @ 1:00- NO FREE
1:00 rest, check HR
4 sets of:
1 x 150 kick on back- 5 FAST underwater dolphin kicks off each wall - @ 3:30
6 x 25 kick FAST with boards @ :40- odds are breaststroke kick, evens are choice kick
No rest between sets, check HR after each set (you'll have to be quick & concentrate to get it between sets).
100 easy drill your choice before changing for drylands. Make sure your HW is done & you're ready for the week ahead at school. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
4 x 50 @ 1:15- ra2 la2 free drill, 2 dolphin kicks 1 pull breast pull- by 25's
4 x 50 swim free br 3 @ 1:00- build to a STRONG negative split free
3 x 100 @ 2:15- 50 6 kicks 1 pull back drill, 50 kick breast with boards (desc the kick 1-3)
4 x 50 swim free br 3/choice NO FREE by 25's @ 1:00- same stroke on 2nd 25 for all 4
6 x 75 @ 1:45- 25 fly pull with free kick, 25 choice drill NO FREE, 25 kick free head out
6 x 50 swim/kick by 25's @ 1:00- NO FREE
1:00 rest, check HR
4 sets of:
1 x 150 kick on back- 5 FAST underwater dolphin kicks off each wall - @ 3:30
6 x 25 kick FAST with boards @ :40- odds are breaststroke kick, evens are choice kick
No rest between sets, check HR after each set (you'll have to be quick & concentrate to get it between sets).
100 easy drill your choice before changing for drylands. Make sure your HW is done & you're ready for the week ahead at school. Have a great day!
Friday, September 14, 2012
Friday, September 14, 2012
SMAC- Gold
Last day for 300/200 warmup.
300 swim freestyle
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
6 x 25 @ :50 backstroke drill- odds are double arm back drill, evens are 6 kicks 1 stroke back drill
6 x 75 @ 1:50 as follows-
odds- 50 2 kicks 1 pull breast drill, 25 fly kick on side
evens- 50 2 dolphin kicks 1 pull breast drill, 25 kick free on back (build)
4 x 50 @ 1:00 swim free br 3/5 by 25's-
odds- swim dist per stroke
evens- swim negative split with SAME DIST PER STROKE as on odd 50's
4 x 50 @ 1:00 swim back/breast by 25's
1:00 rest, check HR
9 x 100 kick as follows:
1-3 @ 1:55, make interval
4-6 @ 2:45 choice with boards, desc 1-3 to all out juicy FAST (same for all 3)
7-9 @ 1:45, make interval- you'll have to hustle here!
Check HR immediately, then...
200 reverse IM- each 50 is swim/drill by 25's
1:00 rest, check HR again
With fins, finish up with...
BREASTSTROKE DRILLING
100 easy drill before you get out. Do an excellent job with your HW this weekend, don't wait until Sunday Night to get started! Swim: swim at 4 pm, drylands at 5:45, done by 6:30 p.m. Remind your parents about the morning workout next Friday. Have a great day!
SMAC- Gold
Last day for 300/200 warmup.
300 swim freestyle
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
6 x 25 @ :50 backstroke drill- odds are double arm back drill, evens are 6 kicks 1 stroke back drill
6 x 75 @ 1:50 as follows-
odds- 50 2 kicks 1 pull breast drill, 25 fly kick on side
evens- 50 2 dolphin kicks 1 pull breast drill, 25 kick free on back (build)
4 x 50 @ 1:00 swim free br 3/5 by 25's-
odds- swim dist per stroke
evens- swim negative split with SAME DIST PER STROKE as on odd 50's
4 x 50 @ 1:00 swim back/breast by 25's
1:00 rest, check HR
9 x 100 kick as follows:
1-3 @ 1:55, make interval
4-6 @ 2:45 choice with boards, desc 1-3 to all out juicy FAST (same for all 3)
7-9 @ 1:45, make interval- you'll have to hustle here!
Check HR immediately, then...
200 reverse IM- each 50 is swim/drill by 25's
1:00 rest, check HR again
With fins, finish up with...
BREASTSTROKE DRILLING
100 easy drill before you get out. Do an excellent job with your HW this weekend, don't wait until Sunday Night to get started! Swim: swim at 4 pm, drylands at 5:45, done by 6:30 p.m. Remind your parents about the morning workout next Friday. Have a great day!
Thursday, September 13, 2012
Thursday, September 13, 2012
SMAC- Gold
300 swim freestyle
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
5 x 150 as follows:
odds- swim free @ 3:00- br 3/5/3 by 50's, desc 1-3 to what you can
evens- drill/kick by 25's NO FREE @ 3:30
1:00 rest, check HR, then get fins
With fins:
BUTTERFLY DRILLING
Finish up with...
3 sets of-
2 x 100 kick negative split on back @ 2:30, desc 1-2
4 x 25 kick FAST with boards- 1st set @ :55; 2nd set @ :45; 3rd set @ :35!!
No rest between sets, check HR after 3rd set, then again OML. 100 easy drill before you get out.
Do an excellent job with your HW tonight, eat well & drink lots of water. Some speedwork tomorrow, and of course more kicking. Have a great day!
SMAC- Gold
300 swim freestyle
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
5 x 150 as follows:
odds- swim free @ 3:00- br 3/5/3 by 50's, desc 1-3 to what you can
evens- drill/kick by 25's NO FREE @ 3:30
1:00 rest, check HR, then get fins
With fins:
BUTTERFLY DRILLING
Finish up with...
3 sets of-
2 x 100 kick negative split on back @ 2:30, desc 1-2
4 x 25 kick FAST with boards- 1st set @ :55; 2nd set @ :45; 3rd set @ :35!!
No rest between sets, check HR after 3rd set, then again OML. 100 easy drill before you get out.
Do an excellent job with your HW tonight, eat well & drink lots of water. Some speedwork tomorrow, and of course more kicking. Have a great day!
Wednesday, September 12, 2012
Wednesday, September 12, 2012
SMAC- Gold
300 swim freestyle
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
5 FAST underwater dolphin kicks throughout this set!
4 x 50 @ 1:15- 25 catchup free drill, 25 double arm backstroke drill
4 x 75
3 x 100 @ 2:00- 50 swim free br 3, 50 swim NO FREE- descend 1-3 to what you can.
1:00 rest, check HR
Our first long swim of the year...
1 x 900 as follows:
200 swim free with STRONG negative split- br 3, except br 5 on 3rd 50
100 kick FAST choice with boards- same kick for all three 100's
3 times through, 100 kick is always FAST
Check HR immediately after finishing and OML.
With fins, finish up with...
Breaststroke drilling
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for some juicy kicking tomorrow. Have a great day!
SMAC- Gold
300 swim freestyle
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
5 FAST underwater dolphin kicks throughout this set!
4 x 50 @ 1:15- 25 catchup free drill, 25 double arm backstroke drill
4 x 75
3 x 100 @ 2:00- 50 swim free br 3, 50 swim NO FREE- descend 1-3 to what you can.
1:00 rest, check HR
Our first long swim of the year...
1 x 900 as follows:
200 swim free with STRONG negative split- br 3, except br 5 on 3rd 50
100 kick FAST choice with boards- same kick for all three 100's
3 times through, 100 kick is always FAST
Check HR immediately after finishing and OML.
With fins, finish up with...
Breaststroke drilling
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for some juicy kicking tomorrow. Have a great day!
Tuesday, September 11, 2012
Tuesday, September 11, 2012
SMAC- Gold
300 swim freestyle
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
3 sets of:
1 x 125- 50 fist free br 3, 75 drill/swim/drill by 25's NO FREE @ 2:30
3 x 25 @ :45 kick on back, desc 1-3 to what you can, focus on explosive underwater dolphin kick
No rest between sets, check HR after 3rd set
2 sets of:
3 x 50 swim free br 3 @ 1:00 (some @ :55)
1 x 100 swim IM- get time
5 x 50 swim free br 3 @ 1:00 (or @ :55)
1 x 100 swim IM- faster than 1st 100 IM
7 x 50 swim free br 3 @ 1:00 (OR @ :55)
1 x 100 swim IM- get time, FASTEST of the day!
1:00 rest between sets, check HR
**in 2nd set, all 50's are swim IM order by 25's; 100's are swim/kick free by 50's
100 easy drill choice before you get out. Do an excellent job with your HW tonight and get excited for our first LONG SWIM of the year tomorrow. Have a great day!
SMAC- Gold
300 swim freestyle
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
3 sets of:
1 x 125- 50 fist free br 3, 75 drill/swim/drill by 25's NO FREE @ 2:30
3 x 25 @ :45 kick on back, desc 1-3 to what you can, focus on explosive underwater dolphin kick
No rest between sets, check HR after 3rd set
2 sets of:
3 x 50 swim free br 3 @ 1:00 (some @ :55)
1 x 100 swim IM- get time
5 x 50 swim free br 3 @ 1:00 (or @ :55)
1 x 100 swim IM- faster than 1st 100 IM
7 x 50 swim free br 3 @ 1:00 (OR @ :55)
1 x 100 swim IM- get time, FASTEST of the day!
1:00 rest between sets, check HR
**in 2nd set, all 50's are swim IM order by 25's; 100's are swim/kick free by 50's
100 easy drill choice before you get out. Do an excellent job with your HW tonight and get excited for our first LONG SWIM of the year tomorrow. Have a great day!
Monday, September 10, 2012
Monday, September 10, 2012
SMAC- Gold
300 swim freestyle
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
12 x 25 @ :50
odds- ra2 la2 free drill
evens- 2 dolphin kicks 1 pull breaststroke drill
6 sets of (all @ :15 rest):
1 x 150 IM by 50's (50 fly, 50 back, 50 breast), each 50 is swim/kick by 25's
1 x 100 kick freestyle- odd sets negative split, even sets kick all FAST
No additional rest between sets.
Finish up with...
1 x 400 kick on back as follows-
25 FAST/75 moderate
50/50,
75/25
:10 rest, get boards...
last 100 is all FAST
100 easy drill before you get out. Do an excellent job on your HW tonight, make sure your parents know the schedule for this week. Have a great day!
SMAC- Gold
300 swim freestyle
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
12 x 25 @ :50
odds- ra2 la2 free drill
evens- 2 dolphin kicks 1 pull breaststroke drill
6 sets of (all @ :15 rest):
1 x 150 IM by 50's (50 fly, 50 back, 50 breast), each 50 is swim/kick by 25's
1 x 100 kick freestyle- odd sets negative split, even sets kick all FAST
No additional rest between sets.
Finish up with...
1 x 400 kick on back as follows-
25 FAST/75 moderate
50/50,
75/25
:10 rest, get boards...
last 100 is all FAST
100 easy drill before you get out. Do an excellent job on your HW tonight, make sure your parents know the schedule for this week. Have a great day!
Friday, September 7, 2012
Friday, September 7, 2012
SMAC- Gold
200 swim freestyle
100 reverse IM- each 25 is drill
1:00 rest
2 sets of:
3 x 200 @ :20 rest
100- drill/swim freestyle by 25's (drill can be catch-up, fist or ra2 la2 freestyle drills)
100- kick on back negative split (descend this 100 1-3 to what you can)
Once you finish the 3 x 200's, start right into...
25's drill/swim breaststroke (odds drill, evens swim dist per stroke & count strokes) @ :10 rest; once everybody has finished the 3 x 200's and at least 4 x 25, then we will start the 2nd set
Finish up with...
1 x 450 kick as follows:
75 kick free on back, desc the 3 x 25 1-3 to FAST with 5 FAST underwater dolphin kicks ("udk") off each wall
25 kick breast on back- squeeze feet together at the end of each kick
50 kick FAST with boards, 25 dolphin kick, 25 breaststroke kick
Check HR when you finish
50 easy drill choice before you get out.
Do an excellent job with your HW this weekend, enjoy the time off & remember, Sunday workout will be 4-5:30 p.m. swim, then drylands upstairs until 6:15 p.m. NO MEETING ON SUNDAY, if your parents are asking. Have a great day!
SMAC- Gold
200 swim freestyle
100 reverse IM- each 25 is drill
1:00 rest
2 sets of:
3 x 200 @ :20 rest
100- drill/swim freestyle by 25's (drill can be catch-up, fist or ra2 la2 freestyle drills)
100- kick on back negative split (descend this 100 1-3 to what you can)
Once you finish the 3 x 200's, start right into...
25's drill/swim breaststroke (odds drill, evens swim dist per stroke & count strokes) @ :10 rest; once everybody has finished the 3 x 200's and at least 4 x 25, then we will start the 2nd set
Finish up with...
1 x 450 kick as follows:
75 kick free on back, desc the 3 x 25 1-3 to FAST with 5 FAST underwater dolphin kicks ("udk") off each wall
25 kick breast on back- squeeze feet together at the end of each kick
50 kick FAST with boards, 25 dolphin kick, 25 breaststroke kick
Check HR when you finish
50 easy drill choice before you get out.
Do an excellent job with your HW this weekend, enjoy the time off & remember, Sunday workout will be 4-5:30 p.m. swim, then drylands upstairs until 6:15 p.m. NO MEETING ON SUNDAY, if your parents are asking. Have a great day!
Thursday, September 6, 2012
Thursday, September 6, 2012
SMAC- Gold
200 swim freestyle
100 reverse IM- each 25 is drill
1:00 rest
6 x 25 @ :50- 2 kick 1/2 FAST 1/2 moderate on back, 1 breast pull with free kick
2 x 75 kick descend 1-2 to FAST @ 1:40 with boards free
6 x 25 @ :50- as above
2 x 100 kick @ 2:30 descend 1-2 to FAST with boards choice
6 x 25 @ :50 as above
2 x 75 kick desc 1-2 to FAST @ 1:40 breaststroke with boards
1:00 rest, check HR
With fins, breaststroke drilling
Finish up with...
12 x 50 swim
2- swim breast/back by 25's @ 1:10
2- swim free br 3/5 by 25's with STRONG negative split @ 1:00
1:00 rest after #12, check HR
100 easy drill before you get out.
Do an excellent job with your HW tonight, get excited for tomorrow's workout. Have a great day!
SMAC- Gold
200 swim freestyle
100 reverse IM- each 25 is drill
1:00 rest
6 x 25 @ :50- 2 kick 1/2 FAST 1/2 moderate on back, 1 breast pull with free kick
2 x 75 kick descend 1-2 to FAST @ 1:40 with boards free
6 x 25 @ :50- as above
2 x 100 kick @ 2:30 descend 1-2 to FAST with boards choice
6 x 25 @ :50 as above
2 x 75 kick desc 1-2 to FAST @ 1:40 breaststroke with boards
1:00 rest, check HR
With fins, breaststroke drilling
Finish up with...
12 x 50 swim
2- swim breast/back by 25's @ 1:10
2- swim free br 3/5 by 25's with STRONG negative split @ 1:00
1:00 rest after #12, check HR
100 easy drill before you get out.
Do an excellent job with your HW tonight, get excited for tomorrow's workout. Have a great day!
Wednesday, September 5, 2012
Wednesday, September 5, 2012
SMAC- Gold
We'll start our "long swim Wednesday's" next week
200 swim easy freestyle
100 reverse IM drill
1:00 rest
4 x 100 @ 2:00- 50 fist free drill, 50 choice drill NO FREE
16 x 50 kick @ 1:30, desc 1-2's to what you can; 2 on back, 2 with boards
18 x 25 in sets of 3 as follows:
1- kick build to FAST
2- kick 1/2 FAST 1/2 moderate
3- 2 kicks 1 pull breaststroke drill
1:00 rest
With fins...
Breaststroke drilling (with Silver Group)
100 easy drill before you get out. Make sure you've filled out (and handed in to me) the Student-athlete Info Sheet for this year before you leave. Do an excellent job with your HW tonight. Have a great day!
SMAC- Gold
We'll start our "long swim Wednesday's" next week
200 swim easy freestyle
100 reverse IM drill
1:00 rest
4 x 100 @ 2:00- 50 fist free drill, 50 choice drill NO FREE
16 x 50 kick @ 1:30, desc 1-2's to what you can; 2 on back, 2 with boards
18 x 25 in sets of 3 as follows:
1- kick build to FAST
2- kick 1/2 FAST 1/2 moderate
3- 2 kicks 1 pull breaststroke drill
1:00 rest
With fins...
Breaststroke drilling (with Silver Group)
100 easy drill before you get out. Make sure you've filled out (and handed in to me) the Student-athlete Info Sheet for this year before you leave. Do an excellent job with your HW tonight. Have a great day!
Tuesday, September 4, 2012
Tuesday, September 4, 2012
SMAC- Gold
Welcome to the 2012-2013 swim year!
200 swim easy freestyle
100 reverse IM- each 25 is drill
1:00 rest
12 x 25 @ :50
odds- kick on back with 5 FAST underwater dolphin kicks before you break out
evens- ra2 la2 freestyle drill
9 x 50 @ 1:15 in sets of 3 as follows:
1&2- 25 drill, 25 kick (same stroke for both 25's), NO FREE in last set of 3
#3- swim/kick by 25's, NO FREE on #9
1:00 rest, check HR for :06 (no thumbs when getting HR)
2 x 300 kick @ :30 rest as follows
50 kick on back with the 5 FAST underwater dolphin kicks off each wall
25 kick with boards
4 times through, :30 rest after each 300
Check HR after #3
100 easy drill = 1750 scy. Stretch tonight, be sure to drink plenty of water & do an excellent job with your HW. Get excited for the upcoming year. Have a great day!
SMAC- Gold
Welcome to the 2012-2013 swim year!
200 swim easy freestyle
100 reverse IM- each 25 is drill
1:00 rest
12 x 25 @ :50
odds- kick on back with 5 FAST underwater dolphin kicks before you break out
evens- ra2 la2 freestyle drill
9 x 50 @ 1:15 in sets of 3 as follows:
1&2- 25 drill, 25 kick (same stroke for both 25's), NO FREE in last set of 3
#3- swim/kick by 25's, NO FREE on #9
1:00 rest, check HR for :06 (no thumbs when getting HR)
2 x 300 kick @ :30 rest as follows
50 kick on back with the 5 FAST underwater dolphin kicks off each wall
25 kick with boards
4 times through, :30 rest after each 300
Check HR after #3
100 easy drill = 1750 scy. Stretch tonight, be sure to drink plenty of water & do an excellent job with your HW. Get excited for the upcoming year. Have a great day!
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