Wednesday, October 31, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/kick by 25's
1:00 rest
3 sets of:
3 x 50 backstroke drill @ 1:05 (changes by round)
1 x 75 swim backstroke @ 1:30, start at 85% effort & desc to all out FAST in round 3
3 x 50 kick FAST @ 1:10 (3 x 75 @ 1:40 kick FAST in 3rd set)
1 x 150 swim freestyle BIG negative split @ 2:45
No rest between sets, check HR after 3rd set.
4 sets of:
4 x 25 kick FAST with boards @ :45
1 x 100 kick strong negative split on back @ 2:15
1 x 50 kick all out FAST for time with boards @ 1:00
1 x 50 kick all out FAST for time with boards @ 1:00
1 x 150 @ 3:00 swim IM (2 x 75 swim IM {NO FREE}, desc the 75's 1-2 to something juicy!)
No additional rest between sets, check HR after each 150 IM.
With snorkels, finish up with...
1 x 600 pull free, desc the 3 x 200 1-3 to what you can
Check HR
Do an excellent job with your HW tonight, be careful if you go out trick or treating, and don't eat all that candy in one sitting. Have a great day!
Sunday, October 28, 2012
SMAC- Gold
Let's get this in before Hurricane Sandy blows us all away!
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
8 x 50's drill/kick by 25's @ 1:05- 2 free, 2 NO FREE
3 x 150 swim free br 3/5/3 by 50's @ 3:15, desc 1-3 to something juicy! Figure out your time for a 100 & 200 free...then...
3 sets of:
3 x 100 swim free on 1:45, or @ 2:00- STRONG negative split
1 x 125 swim free on the SAME INTERVAL as your 100's!
3 x 100- as above
1 x 125 swim free- as above
2 x 75 swim IM order by 25's (NO FREE) @ SAME INTERVAL as the 100's above, desc 1-2 to something juicy!
After 3rd set...
6 x 150 kick descend 1-3/4-6 @ 3:30- #3&6 should be all out SMOKING FAST!
Easy 200 drill before you get out. Be sure to do all your homework tonight before we lose power & enjoy the day off tomorrow (and maybe Tuesday). Don't drive your parents crazy while you're all cooped up in the house. Have a great day!
Wednesday, October 31, 2012
Friday, October 26, 2012
Friday, October 26, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/skulling, by 25's
1:00 rest
2 x 100 @ 1:50- 50 catchup free, 50 6 kicks 1 stroke back drill
4 x 75 @ 1:25- 25 swim free, 50 drill/swim main race stroke NO FREE
6 x 50 swim free/MRS @ :55
3 x 100 swim IM desc 1-3 to what you can @ 2:00
1:00 rest, check HR
3 sets of:
2 x 50 kick FAST on back @ 1:15
1 x 50 swim FAST from a dive @ 1:00
3 x 50 swim desc 1-3 to something juicy @ 1:10
1 x 50 kick FAST with boards @ 1:15
2 x 150 swim free desc 1-2 to what you can @ 2:45 (2nd round these are backstroke)
Check HR after 2nd 150, but no extra rest between sets.
Until 7:30, finish up with...
100 swim choice (2nd 50 NO FREE), 50 drill choice- repeat this until 7:30 p.m.
Check HR
Do an excellent job with your HW tonight, don't wait until Sunday to get it started. Remind your parents to look for the November calendar in their email. Sunday at 4 p.m., then drylands. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/skulling, by 25's
1:00 rest
2 x 100 @ 1:50- 50 catchup free, 50 6 kicks 1 stroke back drill
4 x 75 @ 1:25- 25 swim free, 50 drill/swim main race stroke NO FREE
6 x 50 swim free/MRS @ :55
3 x 100 swim IM desc 1-3 to what you can @ 2:00
1:00 rest, check HR
3 sets of:
2 x 50 kick FAST on back @ 1:15
1 x 50 swim FAST from a dive @ 1:00
3 x 50 swim desc 1-3 to something juicy @ 1:10
1 x 50 kick FAST with boards @ 1:15
2 x 150 swim free desc 1-2 to what you can @ 2:45 (2nd round these are backstroke)
Check HR after 2nd 150, but no extra rest between sets.
Until 7:30, finish up with...
100 swim choice (2nd 50 NO FREE), 50 drill choice- repeat this until 7:30 p.m.
Check HR
Do an excellent job with your HW tonight, don't wait until Sunday to get it started. Remind your parents to look for the November calendar in their email. Sunday at 4 p.m., then drylands. Have a great day!
Thursday, October 25, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM is drill/swim/drill/kick by 25's
1:00 rest
8 x 25-
odds- push off & float to surface, then kick ONLY for :05, then add arms (freestyle drill) to far end @ 1:00
evens- kick on back FAST @ :40
8 x 50 @ 1:05
odds- swim freestyle/kick on back FAST
evens- swim chocie/2 kicks 1 pull breaststroke drill
8 x 75 @ 1:30
25 swim choice, 25 swim breaststroke, 25 kick choice on abck- 5 FAST udk throughout
1:00 rest
9 x 100 in 3 sets of 3:
1- swim free br 3/5 by 50's with STRONG negative split @ 1:30
2- 50 swim free br 3, 50 swim breaststroke @ 1:50
3- 50 swim FAST breaststroke from a dive, 50 drill breaststroke
1 x 300- 50 choice kick negative split (5 FAST udk), 50 choice drill
Check HR
Do an excellent job with your HW tonight, be sure to tell your parents to look for the November calendar in their email by tomorrow. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM is drill/swim/drill/kick by 25's
1:00 rest
8 x 25-
odds- push off & float to surface, then kick ONLY for :05, then add arms (freestyle drill) to far end @ 1:00
evens- kick on back FAST @ :40
8 x 50 @ 1:05
odds- swim freestyle/kick on back FAST
evens- swim chocie/2 kicks 1 pull breaststroke drill
8 x 75 @ 1:30
25 swim choice, 25 swim breaststroke, 25 kick choice on abck- 5 FAST udk throughout
1:00 rest
9 x 100 in 3 sets of 3:
1- swim free br 3/5 by 50's with STRONG negative split @ 1:30
2- 50 swim free br 3, 50 swim breaststroke @ 1:50
3- 50 swim FAST breaststroke from a dive, 50 drill breaststroke
1 x 300- 50 choice kick negative split (5 FAST udk), 50 choice drill
Check HR
Do an excellent job with your HW tonight, be sure to tell your parents to look for the November calendar in their email by tomorrow. Have a great day!
Wednesday, October 24, 2012
Wednesday, October 24, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is 6 kicks 1 stroke back drill, then drill/drill/kick by 25's
1:00 rest
4 x 50 @ 1:10- 25 fly kick on side, 25 fist free drill br 3
8 x 25 @ :50- fly pull with free kick
6 x 75 as follows:
odds- 50 swim free br 3, 25 kick on back build to FAST, @ 1:30
evens- 25 swim fly, 50 swim freestyle br 3/5 by 25, build kick to FAST on 2nd 25- @ 1:20
8 x 50 swim free/back by 25's @ :55
1:00 rest, check HR
LONG SWIM-
1 x 1500 as follows:
200 swim free with snorkel
100 kick FAST with boards
200 swim IM- neg split each 50 & desc the 200's IM 1-3 to what you can- 3rd IM should be juicy!
Check HR after 3rd time through
100 easy drill before you get out. Do an excellent job with your HW tonight, remind your parents I need to know about the GBSA meet by noon tomorrow (they should answer my email). Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is 6 kicks 1 stroke back drill, then drill/drill/kick by 25's
1:00 rest
4 x 50 @ 1:10- 25 fly kick on side, 25 fist free drill br 3
8 x 25 @ :50- fly pull with free kick
6 x 75 as follows:
odds- 50 swim free br 3, 25 kick on back build to FAST, @ 1:30
evens- 25 swim fly, 50 swim freestyle br 3/5 by 25, build kick to FAST on 2nd 25- @ 1:20
8 x 50 swim free/back by 25's @ :55
1:00 rest, check HR
LONG SWIM-
1 x 1500 as follows:
200 swim free with snorkel
100 kick FAST with boards
200 swim IM- neg split each 50 & desc the 200's IM 1-3 to what you can- 3rd IM should be juicy!
Check HR after 3rd time through
100 easy drill before you get out. Do an excellent job with your HW tonight, remind your parents I need to know about the GBSA meet by noon tomorrow (they should answer my email). Have a great day!
Tuesday, October 23, 2012
SMAC- Gold
Quick talk about the meet.
"Meet was good, but skills, skills, SKILLS!"
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
12 x 50 @ 1:05- kick on back with 5 FAST udk, then 2 kicks 1 pull breaststroke- head down at end of stroke, squeeze feet together at the end of each kick
8 x 75 @ 1:30
25- ra2 la2 free, 25 choice breaststroke drill, 25 kick build to FAST (5 FAST udk off each wall)
1:00 rest, check HR
4 sets of:
4 x 50 swim back/breast by 25's @ 1:05 (2nd set @ 1:00, 4th set @ :55)
1 x 100 @ 1:30- swim STRONG negative split free br 3/5 by 50's
No rest between sets, check HR after 4th set.
100 easy drill before you get out. Do an excellent job on your HW tonight, be sure your parents know to reply to the GBSA meet announcement email by Thursday at noon. Have a great day!
SMAC- Gold
Quick talk about the meet.
"Meet was good, but skills, skills, SKILLS!"
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
12 x 50 @ 1:05- kick on back with 5 FAST udk, then 2 kicks 1 pull breaststroke- head down at end of stroke, squeeze feet together at the end of each kick
8 x 75 @ 1:30
25- ra2 la2 free, 25 choice breaststroke drill, 25 kick build to FAST (5 FAST udk off each wall)
1:00 rest, check HR
4 sets of:
4 x 50 swim back/breast by 25's @ 1:05 (2nd set @ 1:00, 4th set @ :55)
1 x 100 @ 1:30- swim STRONG negative split free br 3/5 by 50's
No rest between sets, check HR after 4th set.
100 easy drill before you get out. Do an excellent job on your HW tonight, be sure your parents know to reply to the GBSA meet announcement email by Thursday at noon. Have a great day!
Tuesday, October 23, 2012
Tuesday, October 23, 2012
SMAC- Bronze with Maureen & Hannah
Remind everybody about streamlined pushoffs & 5 FAST underwater dolphin kicks off each wall!
Warmup with 6 x 50:
25 fist freestyle drill (br 3), 25 breast kick on back (:10 rest between each 50)
With kickboards:
10 x 25 kick FAST @ 1:00- odds are freestyle kick, evens are breaststroke kick
With fins:
"super swimmer" drill- dolphin kick on belly with arms out in front; just lift & drop chin to get a breath (arms stay out in front, they don't move)
Finish up with...
Work on flip turns (start with free to back, make sure they're blowing the air SLOWLY out through their nose.
Do an excellent job with your HW tonight, practice your breaststroke kick in front of the big mirror at home, and get excited about learning butterfly. Have a great day!
SMAC- Bronze with Maureen & Hannah
Remind everybody about streamlined pushoffs & 5 FAST underwater dolphin kicks off each wall!
Warmup with 6 x 50:
25 fist freestyle drill (br 3), 25 breast kick on back (:10 rest between each 50)
With kickboards:
10 x 25 kick FAST @ 1:00- odds are freestyle kick, evens are breaststroke kick
With fins:
"super swimmer" drill- dolphin kick on belly with arms out in front; just lift & drop chin to get a breath (arms stay out in front, they don't move)
Finish up with...
Work on flip turns (start with free to back, make sure they're blowing the air SLOWLY out through their nose.
Do an excellent job with your HW tonight, practice your breaststroke kick in front of the big mirror at home, and get excited about learning butterfly. Have a great day!
Friday, October 19, 2012
Friday, October 19, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/fly kick on side, by 25's
1:00 rest
8 x 75 as follows:
2- catchup free drill/breast kick on back, choice drill NO FREE @ 1:40
2- swim 25 free br 3, 50 NO FREE @ 1:25 (50 NO FREE same stroke as last 25 drill above)
3 x 200 @ :20 rest-
100- swim/kick free by 50's
100 swim/kick NO FREE by 50's
1:00 rest, check HR
FROM MID-POOL: work on turns (2 back, 2 open)
1:00 rest, then finish up with...
With fins,
24 x 25 @ :45
1- 1/2 swim FAST 1/2 drill
2-m swim build to FAST
3- all drill
4- all swim FAST
Change strokes after each set of 4
100 easy choice drill before you get out.
Enjoy your day off today, get a head start on your HW so you're not rushing to do it after the meet. See everybody tomorrow at St. Mary's (REMEMBER: NO WORKOUT FOR ANY GROUP ON MONDAY). Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/fly kick on side, by 25's
1:00 rest
8 x 75 as follows:
2- catchup free drill/breast kick on back, choice drill NO FREE @ 1:40
2- swim 25 free br 3, 50 NO FREE @ 1:25 (50 NO FREE same stroke as last 25 drill above)
3 x 200 @ :20 rest-
100- swim/kick free by 50's
100 swim/kick NO FREE by 50's
1:00 rest, check HR
FROM MID-POOL: work on turns (2 back, 2 open)
1:00 rest, then finish up with...
With fins,
24 x 25 @ :45
1- 1/2 swim FAST 1/2 drill
2-m swim build to FAST
3- all drill
4- all swim FAST
Change strokes after each set of 4
100 easy choice drill before you get out.
Enjoy your day off today, get a head start on your HW so you're not rushing to do it after the meet. See everybody tomorrow at St. Mary's (REMEMBER: NO WORKOUT FOR ANY GROUP ON MONDAY). Have a great day!
Thursday, October 18, 2012
Thursday, October 18, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick, by 25's
1:00 rest
3 sets of:
2 x 75 @ 1:30- drill/swim/drill by 25's
2 x 50 swim/kick by 25's @ 1:00 (@ :55 in 2nd set, @ :50 in 3rd set)
No rest between sets; NO FREE in 2nd or 3rd set; check HR after 3rd set.
6 sets of:
1 x 250 swim free br 3@ 3:40 (back in even sets @ 4:00)
6 x 25 @ :45-
odds kick build to FAST
evens- swim 15 yards FAST from a dive, then 10 yards drill
No rest between sets, check HR after 4th set.
Finish up with (until 7:30 p.m.):
25's @ :50
odds- swim choice, all FAST
evens- kick choice, 5 FAST underwater dolphin kicks, then moderate kick to the end
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the meet this weekend. REMEMBER, workout tomorrow morning is from 8-9 a.m. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick, by 25's
1:00 rest
3 sets of:
2 x 75 @ 1:30- drill/swim/drill by 25's
2 x 50 swim/kick by 25's @ 1:00 (@ :55 in 2nd set, @ :50 in 3rd set)
No rest between sets; NO FREE in 2nd or 3rd set; check HR after 3rd set.
6 sets of:
1 x 250 swim free br 3@ 3:40 (back in even sets @ 4:00)
6 x 25 @ :45-
odds kick build to FAST
evens- swim 15 yards FAST from a dive, then 10 yards drill
No rest between sets, check HR after 4th set.
Finish up with (until 7:30 p.m.):
25's @ :50
odds- swim choice, all FAST
evens- kick choice, 5 FAST underwater dolphin kicks, then moderate kick to the end
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the meet this weekend. REMEMBER, workout tomorrow morning is from 8-9 a.m. Have a great day!
Thursday, October 18, 2012
SMAC- Bronze with Maureen & Hannah
Remind everybody about streamlined pushoffs & 5 FAST underwater dolphin kicks before they get in!
Warmup-
6 x 50 fist free drill with "fingers over thumbs" & breathe every 3 strokes/breaststroke kick on back, by 25's
Work on breaststroke kick with boards- "up, out, around, GLIDE" (demonstrate on deck if you have to)
After some breaststroke kicking...
8 x 75- 25 swim free br 3, 25 swim backstroke, 25 swim breaststroke- see if they can do the flip turns free to back.
Before they go...some type of kicking races with the kickboards.
Remind everybody to be practicing their breaststroke kick in front of the big mirror at home, and to bring in their report cards so we can see how they're doing in school. Have a great day!
SMAC- Bronze with Maureen & Hannah
Remind everybody about streamlined pushoffs & 5 FAST underwater dolphin kicks before they get in!
Warmup-
6 x 50 fist free drill with "fingers over thumbs" & breathe every 3 strokes/breaststroke kick on back, by 25's
Work on breaststroke kick with boards- "up, out, around, GLIDE" (demonstrate on deck if you have to)
After some breaststroke kicking...
8 x 75- 25 swim free br 3, 25 swim backstroke, 25 swim breaststroke- see if they can do the flip turns free to back.
Before they go...some type of kicking races with the kickboards.
Remind everybody to be practicing their breaststroke kick in front of the big mirror at home, and to bring in their report cards so we can see how they're doing in school. Have a great day!
Wednesday, October 17, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is 6 kicks 1 pull back, drill, drill, choice kick on back
1:00 rest
With fins: BIG breaststroke drilling (with Silver)
Then...
9 x 50 @ 1:10- 2 are 2k1p breaststroke drill, then #3 is swim (desc the 50 swim 1-3 to what you can, should be juicy FAST!)
6 x 100 swim/kick by 50's, desc 1-3/4-6 @ 2:15
1:00 rest
LONG SWIM:
1 x 1500 as follows (1 x 500- 3 times through):
75 swim free/25 swim breast/50 kick FAST on back
75 swim free/50 swim breast/25 kick FAST on back
75 swim free/75 swim breaststroke/50 kick FAST with boards
Check HR after 3rd time through
Finish up with...
9 x 50 swim backstroke @ 1:10- desc 1-3's to FAST
100 easy drill before you get out.
Do an excellent job with your HW tonight, get excited for the meet this weekend. REMEMBER: workout on Friday Morning is at 8 a.m. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is 6 kicks 1 pull back, drill, drill, choice kick on back
1:00 rest
With fins: BIG breaststroke drilling (with Silver)
Then...
9 x 50 @ 1:10- 2 are 2k1p breaststroke drill, then #3 is swim (desc the 50 swim 1-3 to what you can, should be juicy FAST!)
6 x 100 swim/kick by 50's, desc 1-3/4-6 @ 2:15
1:00 rest
LONG SWIM:
1 x 1500 as follows (1 x 500- 3 times through):
75 swim free/25 swim breast/50 kick FAST on back
75 swim free/50 swim breast/25 kick FAST on back
75 swim free/75 swim breaststroke/50 kick FAST with boards
Check HR after 3rd time through
Finish up with...
9 x 50 swim backstroke @ 1:10- desc 1-3's to FAST
100 easy drill before you get out.
Do an excellent job with your HW tonight, get excited for the meet this weekend. REMEMBER: workout on Friday Morning is at 8 a.m. Have a great day!
Tuesday, October 16, 2012
Tuesday, October 16, 2012
SMAC- Bronze with Maureen & Hannah
Review streamlined pushoffs & five FAST underwater dolphin kicks off each wall before they get in!
Warmup- 6 x 50 drill down/kick back, odds free/evens backstroke
Review:
- ra2 la2 free drill (head down, strong kick, breathe on 1st stroke to each side)
- double arm backstroke drill (head flat, strong kick, thumbs out pinkies in)
- breaststroke kick ("up, out, around- GLIDE")
New skills:
- work on freestyle flip turns (maybe even backstroke flip turns)
Try to finish with some sort of racing, either kicking or breaststroke skulling on boards, whatever works.
Remind everybody to bring in their progress reports so we can see how they're doing in school, and to practice their breaststroke kick in front of the big mirror at home. Thanks for all your help, have a great day!
SMAC- Bronze with Maureen & Hannah
Review streamlined pushoffs & five FAST underwater dolphin kicks off each wall before they get in!
Warmup- 6 x 50 drill down/kick back, odds free/evens backstroke
Review:
- ra2 la2 free drill (head down, strong kick, breathe on 1st stroke to each side)
- double arm backstroke drill (head flat, strong kick, thumbs out pinkies in)
- breaststroke kick ("up, out, around- GLIDE")
- work on the breaststroke kick on deck if necessary; then try it on their backs in the water, concentrating on dropping their feet down & keeping their knees just under the surface of the water
New skills:
- work on freestyle flip turns (maybe even backstroke flip turns)
Try to finish with some sort of racing, either kicking or breaststroke skulling on boards, whatever works.
Remind everybody to bring in their progress reports so we can see how they're doing in school, and to practice their breaststroke kick in front of the big mirror at home. Thanks for all your help, have a great day!
Tuesday, October 16, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 IM is 25 kick, 25 drill, 50 2 kicks 1 pull breaststroke drill
1:00 rest
9 x 50 @ 1:10 as follows:
1&2- 2 dolphin kicks 1 breast pull
#3- swim breaststroke, desc 1-3 to what you can
1 x 450 as follows:
3 continuous 150's: 50 swim backstroke, 50 swim breaststroke, 50 swim free br 3
Descend the 150's 1-3 to what you can, 3rd 150 should be JUICY
Check HR immediately & OML
1:00 rest, then...
5 sets of:
2 x 100 @ 2:45 kick- 75 kick FAST on back, :10 rest (get out), 25 FAST dolphin kick LUNGBUSTER from a dive
1 x 100@ 3:00 BROKEN kick FAST with boards (4 x 25's @ :45, or 50/25/25, all @ :10 rest)
Check HR after every 3rd 100, but no extra rest between sets.
Finish up with...
16 x 50 pull free with snorkels & buoys @ :55
100 easy choice drill before you get out.
Be sure to give the December meet entries to your parents (put it on the fridge until the meet). Do an excellent job on your HW tonight, get excited for the LONG SWIM tomorrow. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 IM is 25 kick, 25 drill, 50 2 kicks 1 pull breaststroke drill
1:00 rest
9 x 50 @ 1:10 as follows:
1&2- 2 dolphin kicks 1 breast pull
#3- swim breaststroke, desc 1-3 to what you can
1 x 450 as follows:
3 continuous 150's: 50 swim backstroke, 50 swim breaststroke, 50 swim free br 3
Descend the 150's 1-3 to what you can, 3rd 150 should be JUICY
Check HR immediately & OML
1:00 rest, then...
5 sets of:
2 x 100 @ 2:45 kick- 75 kick FAST on back, :10 rest (get out), 25 FAST dolphin kick LUNGBUSTER from a dive
1 x 100@ 3:00 BROKEN kick FAST with boards (4 x 25's @ :45, or 50/25/25, all @ :10 rest)
Check HR after every 3rd 100, but no extra rest between sets.
Finish up with...
16 x 50 pull free with snorkels & buoys @ :55
100 easy choice drill before you get out.
Be sure to give the December meet entries to your parents (put it on the fridge until the meet). Do an excellent job on your HW tonight, get excited for the LONG SWIM tomorrow. Have a great day!
Monday, October 15, 2012
Monday, October 15, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is breast pull with free kick/drill/drill/choice kick on back, by 25's
1:00 rest
4 x 75 @ 1:30- 25 catchup free drill, 25 6ks back drill, 25 breast kick on back
12 x 50 kick, 1-4 @ 1:05 (neg split); 5-8 @ 1:20 (desc 1-3/hold for 4); 9-12 @ :55
3 x 150 kick @ 3:20 desc 1-3 to what you can
1:00 rest, check HR
18 x 100 @ 1:40 as follows:
odds- swim strong negative split free br 3/5 by 25's
evens- swim free/4th best stroke by 50's (#2), back/breast by 50's (#4) or IM (#6)
1:00 rest
Modified "over/unders"
15 yards swim FAST from a dive
10 yards underwater dolphin kick FAST
200 easy drill/swim by 25's before you get out.
Make sure you do an excellent job with your HW tonight. REMEMBER: Friday workout is in the morning, then the meet this weekend. NO WORKOUT FOR ANYBODY ON SUNDAY OR MONDAY OF NEXT WEEK. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is breast pull with free kick/drill/drill/choice kick on back, by 25's
1:00 rest
4 x 75 @ 1:30- 25 catchup free drill, 25 6ks back drill, 25 breast kick on back
12 x 50 kick, 1-4 @ 1:05 (neg split); 5-8 @ 1:20 (desc 1-3/hold for 4); 9-12 @ :55
3 x 150 kick @ 3:20 desc 1-3 to what you can
1:00 rest, check HR
18 x 100 @ 1:40 as follows:
odds- swim strong negative split free br 3/5 by 25's
evens- swim free/4th best stroke by 50's (#2), back/breast by 50's (#4) or IM (#6)
1:00 rest
Modified "over/unders"
15 yards swim FAST from a dive
10 yards underwater dolphin kick FAST
200 easy drill/swim by 25's before you get out.
Make sure you do an excellent job with your HW tonight. REMEMBER: Friday workout is in the morning, then the meet this weekend. NO WORKOUT FOR ANYBODY ON SUNDAY OR MONDAY OF NEXT WEEK. Have a great day!
Sunday, October 14, 2012
Sunday, October 14, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is 2 kicks 1 pull breaststroke drill, then drill/drill/fly kick on side, by 25's
1:00 rest
Butterfly drilling with fins
3 sets of:
2 x 50 swim/kick by 25's butterfly @ 1:05
2 x 75 swim 25 fly, 50 free br 3/5 by 25's @ 1:15
2 x 100 swim 25 fly, 50 free br 3, 25 fly @ 1:45
1 x 300 swim free/back/free by 100's, desc 1-3 from round to round
1:00 rest between sets, check HR after each 300
Finish up with...
Head to head kicking races with BB's!
Followed by...
3 x 200 kick descend 1-3 to something all out JUICY FAST on #3.
100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead in school. REMEMBER: Friday workout will be in the morning. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is 2 kicks 1 pull breaststroke drill, then drill/drill/fly kick on side, by 25's
1:00 rest
Butterfly drilling with fins
3 sets of:
2 x 50 swim/kick by 25's butterfly @ 1:05
2 x 75 swim 25 fly, 50 free br 3/5 by 25's @ 1:15
2 x 100 swim 25 fly, 50 free br 3, 25 fly @ 1:45
1 x 300 swim free/back/free by 100's, desc 1-3 from round to round
1:00 rest between sets, check HR after each 300
Finish up with...
Head to head kicking races with BB's!
Followed by...
3 x 200 kick descend 1-3 to something all out JUICY FAST on #3.
100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead in school. REMEMBER: Friday workout will be in the morning. Have a great day!
Friday, October 12, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
8 x 50 as follows:
odds- drill/swim by 25's @ 1:00
evens- swim/kick by 25's @ 1:00
2- free
2 NO FREE
1 x 200 swim/kick by 25's - desc the 50's 1-2 & 3-4 to what you can.
1:00 rest, check HR
3 sets of:
1 x 300 @ 5:30- 100 swim free br 3/5 by 50's, 100 swim Im, 100 swim IM (faster than 1st IM)
1 x 300 swim- as above, only faster than 1st 300
3 x 100 swim @ :10 rest
#1- swim free br 3/5 by 50's
#2- swim IM
#3- swim IM
Check HR, then add times from all 3 x 100 together for 300 total, should be way faster than 2nd 300
No rest between sets.
Until 7:30 p.m.-
25's from a dive swim butterfly
odds are build to FAST
evens are all FAST
breathe every stroke on every 25.
100 easy drill before you get out. Do an excellent job on your HW tonight, don't wait until Sunday to start it all. Sunday at 4 p.m., NO DRYLANDS. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
8 x 50 as follows:
odds- drill/swim by 25's @ 1:00
evens- swim/kick by 25's @ 1:00
2- free
2 NO FREE
1 x 200 swim/kick by 25's - desc the 50's 1-2 & 3-4 to what you can.
1:00 rest, check HR
3 sets of:
1 x 300 @ 5:30- 100 swim free br 3/5 by 50's, 100 swim Im, 100 swim IM (faster than 1st IM)
1 x 300 swim- as above, only faster than 1st 300
3 x 100 swim @ :10 rest
#1- swim free br 3/5 by 50's
#2- swim IM
#3- swim IM
Check HR, then add times from all 3 x 100 together for 300 total, should be way faster than 2nd 300
No rest between sets.
Until 7:30 p.m.-
25's from a dive swim butterfly
odds are build to FAST
evens are all FAST
breathe every stroke on every 25.
100 easy drill before you get out. Do an excellent job on your HW tonight, don't wait until Sunday to start it all. Sunday at 4 p.m., NO DRYLANDS. Have a great day!
Friday, October 12, 2012
Thursday, October 11, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/6 kicks 1 stroke backstroke drill, by 25's
1:00 rest
8 x 50 @ as follows:
odds- drill/swim by 25's @ 1:10
evens- swim/kick by 25's @ 1:00
Go 2 x 50's free, 2 x 50's NO FREE, then continue right into...
1 x 600 (4 x 150 continuously) as follows-
50 kick neg split on back- good udk off each wall
50 drill/swim by 25's 4th best stroke NO FREE
50 drill/swim by 25's choice
1:00 rest, check HR
4 sets of:
1 x 100 swim neg split free br 3 @ 1:30 (or @ 1:50 for Lane 3), add 1 x 100 in each round
4 x 25 @ :45- odds are 1/2 swim FAST 1/2 drill, evens are swim build to FAST
4 x 50 kick FAST @ 1:00- odd sets on back, even sets with board
No rest between sets, check HR after 4th set.
1:00 rest after 4th set, then...
1 x 200 drill/swim choice by 25's
1 x 100 kick all FAST for time
4300 scy. Do an excellent job with your HW tonight, make sure you put your entries for CBAC on the fridge. Remind your parents to email me if you want to swim in the December meet in PA. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/6 kicks 1 stroke backstroke drill, by 25's
1:00 rest
8 x 50 @ as follows:
odds- drill/swim by 25's @ 1:10
evens- swim/kick by 25's @ 1:00
Go 2 x 50's free, 2 x 50's NO FREE, then continue right into...
1 x 600 (4 x 150 continuously) as follows-
50 kick neg split on back- good udk off each wall
50 drill/swim by 25's 4th best stroke NO FREE
50 drill/swim by 25's choice
1:00 rest, check HR
4 sets of:
1 x 100 swim neg split free br 3 @ 1:30 (or @ 1:50 for Lane 3), add 1 x 100 in each round
4 x 25 @ :45- odds are 1/2 swim FAST 1/2 drill, evens are swim build to FAST
4 x 50 kick FAST @ 1:00- odd sets on back, even sets with board
No rest between sets, check HR after 4th set.
1:00 rest after 4th set, then...
1 x 200 drill/swim choice by 25's
1 x 100 kick all FAST for time
4300 scy. Do an excellent job with your HW tonight, make sure you put your entries for CBAC on the fridge. Remind your parents to email me if you want to swim in the December meet in PA. Have a great day!
Thursday, October 11, 2012
Thursday, October 11, 2012
SMAC- Bronze with Hannah
Warmup- remind them about streamlined pushoffs & underwater dolphin kicks before they get in!
6 x 25 ra2 la2 freestyle drill @ :10 rest
With kickboards:
Work on breaststroke kick (on deck first, then in the pool with boards).
On Deck- review breaststroke pull ("outside the shoulders, then sweep elbows in front of your belly")
8 x 25 2 kicks 1 pull breaststroke drill
Finish up with kickboard races.
Remind everybody to bring in their interim progress reports, and do a great job with their homework. Have a great day!
SMAC- Bronze with Hannah
Warmup- remind them about streamlined pushoffs & underwater dolphin kicks before they get in!
6 x 25 ra2 la2 freestyle drill @ :10 rest
With kickboards:
Work on breaststroke kick (on deck first, then in the pool with boards).
On Deck- review breaststroke pull ("outside the shoulders, then sweep elbows in front of your belly")
8 x 25 2 kicks 1 pull breaststroke drill
Finish up with kickboard races.
Remind everybody to bring in their interim progress reports, and do a great job with their homework. Have a great day!
Wednesday, October 10, 2012
Wednesday, October 10, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/fly pull with free kick, by 25's
1:00 rest
6 x 75 @ 1:40-
25 fly pull free kick
25 ra2 la2 free drill
25 breast kick on back
15 x 50 @ 1:05 kick as follows:
1- kick BIG neg split on back
1- kick BIG neg split free with boards
1- kick BIG neg split breast with boards
1:00 rest, check HR
LONG SWIM-
1 x 2000 as follows
200 kick on back negative split- 5 FAST udk off each wall
200 swim negative split free br 3- same 5 FAST udk off each wall
:10 rest
100 kick FAST with boards
Go right back into 200 kick after the 100 kick with boards
4 times through = 2000
1:00 rest, check HR
With fins, finish up with...
8 x 75 breast pull with 2 dolphin kick @ 1:40- good acceleration with hands back to the front
100 easy drill before you get out.
Do an excellent job with your HW tonight. Make sure you put your CBAC entries on the fridge so you have it for the meet. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/fly pull with free kick, by 25's
1:00 rest
6 x 75 @ 1:40-
25 fly pull free kick
25 ra2 la2 free drill
25 breast kick on back
15 x 50 @ 1:05 kick as follows:
1- kick BIG neg split on back
1- kick BIG neg split free with boards
1- kick BIG neg split breast with boards
1:00 rest, check HR
LONG SWIM-
1 x 2000 as follows
200 kick on back negative split- 5 FAST udk off each wall
200 swim negative split free br 3- same 5 FAST udk off each wall
:10 rest
100 kick FAST with boards
Go right back into 200 kick after the 100 kick with boards
4 times through = 2000
1:00 rest, check HR
With fins, finish up with...
8 x 75 breast pull with 2 dolphin kick @ 1:40- good acceleration with hands back to the front
100 easy drill before you get out.
Do an excellent job with your HW tonight. Make sure you put your CBAC entries on the fridge so you have it for the meet. Have a great day!
Tuesday, October 9, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick, by 25's
1:00 rest
8 x 100 @ 1:45 as follows:
odds- 50 ra2 la2 free drill, 50 kick BIG neg split, good UDK!
evens- 50 swim neg split free br 3/5 by 25's, 50 back drill- 1/2 ra 1/2 la
1:00 rest, check HR
3 sets of:
1 x 150 swim STRONG neg split free br 3 @ 2:30
3 x 50 swim/kick by 25's NO FREE OR BACK @ :55 (Lane 3 @ 1:00)
1 x 250 swim STRONG neg split backstroke @ 4:30- good UDK throughout!
4 x 50 kick all out FAST @ 1:20 (2nd set can be with boards)
No rest between sets, check HR after last 50 kick in each set.
Finish up with...
2 x 300 @ :20 rest- each 300 is:
100 swim/kick by 50's NO FREE
100 swim IM
100 swim/kick by 50's NO FREE
Descend the 2 x 300 to what you can
Check HR after #2
100 easy drill before you get out.
Do an excellent job with your HW tonight, be sure to put your CBAC entries on the fridge so you can bring it with you to the meet. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick, by 25's
1:00 rest
8 x 100 @ 1:45 as follows:
odds- 50 ra2 la2 free drill, 50 kick BIG neg split, good UDK!
evens- 50 swim neg split free br 3/5 by 25's, 50 back drill- 1/2 ra 1/2 la
1:00 rest, check HR
3 sets of:
1 x 150 swim STRONG neg split free br 3 @ 2:30
3 x 50 swim/kick by 25's NO FREE OR BACK @ :55 (Lane 3 @ 1:00)
1 x 250 swim STRONG neg split backstroke @ 4:30- good UDK throughout!
4 x 50 kick all out FAST @ 1:20 (2nd set can be with boards)
No rest between sets, check HR after last 50 kick in each set.
Finish up with...
2 x 300 @ :20 rest- each 300 is:
100 swim/kick by 50's NO FREE
100 swim IM
100 swim/kick by 50's NO FREE
Descend the 2 x 300 to what you can
Check HR after #2
100 easy drill before you get out.
Do an excellent job with your HW tonight, be sure to put your CBAC entries on the fridge so you can bring it with you to the meet. Have a great day!
Monday, October 8, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
3 sets of:
3 x 50 kick on back @ 1:05 (@ 1:00 in 2nd set, @ :55 in 3rd set)- good udk throughout!
2 x 25 kick FAST with boards @ :45 (4 x 25 in 2nd set, 6 x 25 in 3rd set)
No rest between sets, check HR after 3rd set.
1:00 rest after 3rd set, then...
3 x 150 kick desc 1-3 @ 3:15 as follows:
1&3 on back choice kick (but same kick for both), #2 is breast kick with boards
1:00 rest, check HR again
9 x 100 as follows:
1-3 swim/kick by 50's (kick with boards) @ 1:45
4-6 swim free br 3/5 by 50's desc 1-3 to what you can (3rd 100 should be juicy!)
7-9 swim/kick by 50's (kick with boards) @ 1:45
1:00 rest, check HR
Finish up with 15 x 50-
1&2- drill/swim breaststroke by 25's @ 1:05
#3- swim/kick breaststroke by 25's @ :55
100 easy drill choice after #15
Do an excellent job with your HW tonight- be sure you're ready for the week ahead in school. BRING IN YOUR INTERIM REPORT CARDS SO I CAN SEE HOW YOU'RE DOING IN SCHOOL. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
3 sets of:
3 x 50 kick on back @ 1:05 (@ 1:00 in 2nd set, @ :55 in 3rd set)- good udk throughout!
2 x 25 kick FAST with boards @ :45 (4 x 25 in 2nd set, 6 x 25 in 3rd set)
No rest between sets, check HR after 3rd set.
1:00 rest after 3rd set, then...
3 x 150 kick desc 1-3 @ 3:15 as follows:
1&3 on back choice kick (but same kick for both), #2 is breast kick with boards
1:00 rest, check HR again
9 x 100 as follows:
1-3 swim/kick by 50's (kick with boards) @ 1:45
4-6 swim free br 3/5 by 50's desc 1-3 to what you can (3rd 100 should be juicy!)
7-9 swim/kick by 50's (kick with boards) @ 1:45
1:00 rest, check HR
Finish up with 15 x 50-
1&2- drill/swim breaststroke by 25's @ 1:05
#3- swim/kick breaststroke by 25's @ :55
100 easy drill choice after #15
Do an excellent job with your HW tonight- be sure you're ready for the week ahead in school. BRING IN YOUR INTERIM REPORT CARDS SO I CAN SEE HOW YOU'RE DOING IN SCHOOL. Have a great day!
Friday, October 5, 2012
Thursday, October 4, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
With fins...
Butterfly drilling
8 x 75 @ 1:30- good udk throughout
2- swim free br 3/5/3 by 25's
2- swim fly/free/choice by 25's
Check HR after #8
Finish up with...
Starts & breakouts
Do an excellent job with your HW tonight, be sure to bring some with you to the meet this weekend. Remember- SUNDAY OFF, Monday 9:30-11 a.m. then breakfast. Get excited for the meet, have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
With fins...
Butterfly drilling
8 x 75 @ 1:30- good udk throughout
2- swim free br 3/5/3 by 25's
2- swim fly/free/choice by 25's
Check HR after #8
Finish up with...
Starts & breakouts
Do an excellent job with your HW tonight, be sure to bring some with you to the meet this weekend. Remember- SUNDAY OFF, Monday 9:30-11 a.m. then breakfast. Get excited for the meet, have a great day!
Wednesday, October 3, 2012
Wednesday, October 3, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/drill/fly kick on side/2 kicks 1 pull breaststroke drill, by 25's
1:00 rest
2 sets of:
4 x 75 @ 1:45- 25 fly pull with free kick, 50 fist free drill br 3
4 x 50 @ 1:00- swim fly br every other stroke/free br 3 by 25's (swim fly/choice in 2nd set)
No rest between sets, check HR after 2nd set immediately & OML.
LONG SWIM-
1 x 1800 as follows:
300 swim negative split free br 3- negative split gets bigger each time through the set
200 swim IM- 2 x 100 IM's, 2nd 100 faster than the first
100 kick-
1st set- neg split on back
2nd set- BIGGER negative split with boards
3rd set- :10 rest after 200 IM, then 100 kick choice (w/board or on back) all out FAST
Check HR immediately & OML
With snorkels, finish up with...
20 x 50 swim free br 3 @ :55 (OR 15 @ 1:05)- watch hands, good head position throughout
1:00 rest, check HR again
100 easy drill before you get out. Do an outstanding job with your HW tonight & get excited for the meet this weekend. Remember, if you're swimming on Friday at the meet, you'll finish tomorrow night at 7:00 p.m. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/drill/fly kick on side/2 kicks 1 pull breaststroke drill, by 25's
1:00 rest
2 sets of:
4 x 75 @ 1:45- 25 fly pull with free kick, 50 fist free drill br 3
4 x 50 @ 1:00- swim fly br every other stroke/free br 3 by 25's (swim fly/choice in 2nd set)
No rest between sets, check HR after 2nd set immediately & OML.
LONG SWIM-
1 x 1800 as follows:
300 swim negative split free br 3- negative split gets bigger each time through the set
200 swim IM- 2 x 100 IM's, 2nd 100 faster than the first
100 kick-
1st set- neg split on back
2nd set- BIGGER negative split with boards
3rd set- :10 rest after 200 IM, then 100 kick choice (w/board or on back) all out FAST
Check HR immediately & OML
With snorkels, finish up with...
20 x 50 swim free br 3 @ :55 (OR 15 @ 1:05)- watch hands, good head position throughout
1:00 rest, check HR again
100 easy drill before you get out. Do an outstanding job with your HW tonight & get excited for the meet this weekend. Remember, if you're swimming on Friday at the meet, you'll finish tomorrow night at 7:00 p.m. Have a great day!
Tuesday, October 2, 2012
Tuesday, October 2, 2012
SMAC- Bronze
Welcome Hannah!
Review streamlined pushoffs, underwater dolphin kick & breaststroke kick before they get in.
150 easy drill/swim freestyle by 25's
Review ra2 la2 free drill- breathe on first stroke to each side, roll head to side to breathe in
4 x 50 swim free br 3/kick on back- flip turns if they can???
Talk about breaststroke kick
Breaststroke kicking with boards- kick is "up, out, around" with their feet
"Up (to breathe)/kick/glide! Up/kick/glide!"
Try some 25's breast kick on back, concentrate on dropping feet down to start kick, leave knees underwater.
Some kicking races before they go, freestyle & breaststroke with boards.
Remind everybody to do an excellent job with their HW tonight, and to practice their breaststroke kick in front of the big mirror at home. Have a great day!
SMAC- Bronze
Welcome Hannah!
Review streamlined pushoffs, underwater dolphin kick & breaststroke kick before they get in.
150 easy drill/swim freestyle by 25's
Review ra2 la2 free drill- breathe on first stroke to each side, roll head to side to breathe in
4 x 50 swim free br 3/kick on back- flip turns if they can???
Talk about breaststroke kick
Breaststroke kicking with boards- kick is "up, out, around" with their feet
"Up (to breathe)/kick/glide! Up/kick/glide!"
Try some 25's breast kick on back, concentrate on dropping feet down to start kick, leave knees underwater.
Some kicking races before they go, freestyle & breaststroke with boards.
Remind everybody to do an excellent job with their HW tonight, and to practice their breaststroke kick in front of the big mirror at home. Have a great day!
Tuesday, October 2, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/double arm back drill, b y 25's
1:00 rest
3 x 100 @ 2:00- 25 blow it out the back fly drill, 25 kick build to FAST
12 x 50 kick @ 1:05 as follows (good udk throughout!):
2- STRONG neg split
1- all out FAST for time- keep track of times on the FAST 50's
1:00 rest after #12, check HR
With fins:
3 x 200 kick desc 1-3 to all out smoking FAST @ 4:00- can #3 be FASTER than 4 x 50's add-up above?
1:00 rest, check HR & take fins off
6 x 250 as follows:
odds- reverse 200 IM swim, then 50 kick FAST breaststroke with boards
evens- straight 200 IM swim, then 50 kick FAST fly with boards
:15 rest after each 250- DON'T GO EARLY!
Check HR after #6
200 easy drill/kick by 25's = 4000 scy.
Do an excellent job with your HW tonight. Remind your parents there won't be workout on Friday or Sunday, I'll be at the meet. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/double arm back drill, b y 25's
1:00 rest
3 x 100 @ 2:00- 25 blow it out the back fly drill, 25 kick build to FAST
12 x 50 kick @ 1:05 as follows (good udk throughout!):
2- STRONG neg split
1- all out FAST for time- keep track of times on the FAST 50's
1:00 rest after #12, check HR
With fins:
3 x 200 kick desc 1-3 to all out smoking FAST @ 4:00- can #3 be FASTER than 4 x 50's add-up above?
1:00 rest, check HR & take fins off
6 x 250 as follows:
odds- reverse 200 IM swim, then 50 kick FAST breaststroke with boards
evens- straight 200 IM swim, then 50 kick FAST fly with boards
:15 rest after each 250- DON'T GO EARLY!
Check HR after #6
200 easy drill/kick by 25's = 4000 scy.
Do an excellent job with your HW tonight. Remind your parents there won't be workout on Friday or Sunday, I'll be at the meet. Have a great day!
Monday, October 1, 2012
Monday, October 1, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/2 kicks 1 pull breaststroke, by 25's
1:00 rest
With fins-
Breaststroke drilling (with both free & dolphin kick)- with Silver
1:00 rest, take off fins
4 sets of:
2 x 50 drill/swim breaststroke by 25's @ 1:15
2 x 100 swim free/breaststroke by 50's @ 2:00, desc 1-2 to what you can
No rest between sets, check HR after 2nd 100 in each set.
24 x 50 kick @ 1:05
2- negative split
1- all FAST
3rd, 5th & 8th set of 3 are with a board
Check HR immediately after #24 & OML, then...
1 x 100 easy choice drill
Do an excellent job with your HW tonight, get excited for the meet this weekend. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/2 kicks 1 pull breaststroke, by 25's
1:00 rest
With fins-
Breaststroke drilling (with both free & dolphin kick)- with Silver
1:00 rest, take off fins
4 sets of:
2 x 50 drill/swim breaststroke by 25's @ 1:15
2 x 100 swim free/breaststroke by 50's @ 2:00, desc 1-2 to what you can
No rest between sets, check HR after 2nd 100 in each set.
24 x 50 kick @ 1:05
2- negative split
1- all FAST
3rd, 5th & 8th set of 3 are with a board
Check HR immediately after #24 & OML, then...
1 x 100 easy choice drill
Do an excellent job with your HW tonight, get excited for the meet this weekend. Have a great day!
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