Friday, November 30, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is fly pull with free kick, then drill/swim/drill by 25's
1:00 rest
8 x 50 drill/swim by 25's @ 1:00- odds are free, evens are NO FREE
9 x 100 as follows:
1- drill/swim free by 50's @ 1:40
2- IM drill by 25's @ 1:50
3- kick on back @ 2:00, desc 1-3 to something juicy!
1:00 rest, check HR
With fins, 4 sets of:
3 x 50 swim @ 1:10 desc 1-3 to all out FAST (#3 should be faster than your 50 best time in that stroke)
1 x 50 @ 1:10 dolphin kick LUNGBUSTER/swim by 25's- how close can you get to what you went on 3rd 50 above?
1 x 100 kick all out FAST on back @ 2:00- everybody should be able to get under 1:10 here!
No rest between sets; no free in even sets. Check HR after 4th set.
Finish up with...
1 x 600 as follows:
100- 2 kicks 1 pull breaststroke drill
50 choice kick on back (5 FAST udk)
50 choice drill NO FREE
Do an excellent job with your HW tonight, be sure to remind your parents to check their email for the December calendar. Sunday at 4 p.m., drylands at 6 p.m. Have a great day!
Friday, November 30, 2012
Thursday, November 29, 2012
Thursday, November 29, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim by 50's
400- kick/drill choice NO FREE by 25's- build the 25 kick to FAST
8 x 50 swim/kick by 25's @ 1:00- desc 1-2's to what you can; odd sets of 2 are free, evens sets of 2 NO FREE
1:00 rest, check HR
Until 7:15...
4 x 25 @ :45 kick
#1- FAST kick to 10 yards, then easy kick to the end
#2- FAST kick to 15 yards, then easy kick to the end
#3- all kick FAST
#4- all easy kick
1 x 50 kick* FAST for time @ 1:00
*even sets, the 50 kick FAST will be something different, but also FAST
At 7:15...
Work on starts: remember, entering the water in a "straight line."
100 easy drill before you get out. Remind your parents to check their email for the December calendar. Do an excellent job with your HW tonight, get excited for the meet next weekend. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim by 50's
400- kick/drill choice NO FREE by 25's- build the 25 kick to FAST
8 x 50 swim/kick by 25's @ 1:00- desc 1-2's to what you can; odd sets of 2 are free, evens sets of 2 NO FREE
1:00 rest, check HR
Until 7:15...
4 x 25 @ :45 kick
#1- FAST kick to 10 yards, then easy kick to the end
#2- FAST kick to 15 yards, then easy kick to the end
#3- all kick FAST
#4- all easy kick
1 x 50 kick* FAST for time @ 1:00
*even sets, the 50 kick FAST will be something different, but also FAST
At 7:15...
Work on starts: remember, entering the water in a "straight line."
100 easy drill before you get out. Remind your parents to check their email for the December calendar. Do an excellent job with your HW tonight, get excited for the meet next weekend. Have a great day!
Wednesday, November 28, 2012
Wednesday, November 28, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/6 kicks 1 pull backstroke drill, by 25's
1:00 rest
16 x 25 @ :40 as follows:
1&2- 2 kicks 1 pull breaststroke drill
#3- swim breaststroke build to FAST
#4- kick FAST on back, 5 FAST udk!
9 x 100 as follows:
1- swim free @ 1:40 with strong neg split, br 3/5 by 50's
2- swim 50 free br 3, 50 breaststroke- build each 25 to FAST- @ 1:50
3- kick on back @ 2:00, desc 1-3 to something juicy- 5 FAST udk off each wall!
1:00 rest, check HR
LONG SWIM:
1 x 1600 as follows-
25 swim fly build to FAST
50 swim back neg split- 5 FAST udk!
25 swim breaststroke build to FAST
100 kick with boards breast/free by 25's- 1st 50 moderate, 2nd 50 FAST
200 swim strong freestyle br 3- I will give you all a goal time for the 3rd 50 on each 200 free
1:00 rest after 4th time through, check HR
Finish up with...
3 x 300 kick on back desc 1-3 to what you can- 5 FAST udk throughout each 300!
100 easy drill before you get out. Do an excellent job with your HW tonight. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/6 kicks 1 pull backstroke drill, by 25's
1:00 rest
16 x 25 @ :40 as follows:
1&2- 2 kicks 1 pull breaststroke drill
#3- swim breaststroke build to FAST
#4- kick FAST on back, 5 FAST udk!
9 x 100 as follows:
1- swim free @ 1:40 with strong neg split, br 3/5 by 50's
2- swim 50 free br 3, 50 breaststroke- build each 25 to FAST- @ 1:50
3- kick on back @ 2:00, desc 1-3 to something juicy- 5 FAST udk off each wall!
1:00 rest, check HR
LONG SWIM:
1 x 1600 as follows-
25 swim fly build to FAST
50 swim back neg split- 5 FAST udk!
25 swim breaststroke build to FAST
100 kick with boards breast/free by 25's- 1st 50 moderate, 2nd 50 FAST
200 swim strong freestyle br 3- I will give you all a goal time for the 3rd 50 on each 200 free
1:00 rest after 4th time through, check HR
Finish up with...
3 x 300 kick on back desc 1-3 to what you can- 5 FAST udk throughout each 300!
100 easy drill before you get out. Do an excellent job with your HW tonight. Have a great day!
Tuesday, November 27, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick, by 50's
1:00 rest
8 x 75 @ 1:30- 25 kick on back build to FAST, then 50 drill/swim by 25's
odds- free
evens- NO FREE
6 x 100-
1-3, swim free/NO FREE by 50's (2nd 50 same storke as even 75's above) @ 1:40
4-6, swim/kick by 50's NO FREE (same stroke as 2nd 50 above) @ 2:00 desc 1-3 to what you can
1:00 rest, check HR
Kicking pyramid- 3 times through:
50 on back @ 1:00
100 kick with boards @ 2:00
150 kick on back @ 3:00
100 kick with boards @ 2:00
50 kick on back @ 1:00
In 2nd round, the 50/150/50 is kick with boards and the 100's are kick on back
Everything should be FAST
Check HR after last 50 in each set.
Until 7:30, finish up with (at least 4 rounds):
1 x 150 @ 2:30 swim free with snorkels (br 3/5/7 by 25's if no snorkel)
3 x 50 swim/kick by 25's NO FREE @ 1:05, desc 1-3 to all out FAST- change strokes for each round
No rest between sets, check HR after 150 & last 50 swim/kick in each round.
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the meet next weekend. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick, by 50's
1:00 rest
8 x 75 @ 1:30- 25 kick on back build to FAST, then 50 drill/swim by 25's
odds- free
evens- NO FREE
6 x 100-
1-3, swim free/NO FREE by 50's (2nd 50 same storke as even 75's above) @ 1:40
4-6, swim/kick by 50's NO FREE (same stroke as 2nd 50 above) @ 2:00 desc 1-3 to what you can
1:00 rest, check HR
Kicking pyramid- 3 times through:
50 on back @ 1:00
100 kick with boards @ 2:00
150 kick on back @ 3:00
100 kick with boards @ 2:00
50 kick on back @ 1:00
In 2nd round, the 50/150/50 is kick with boards and the 100's are kick on back
Everything should be FAST
Check HR after last 50 in each set.
Until 7:30, finish up with (at least 4 rounds):
1 x 150 @ 2:30 swim free with snorkels (br 3/5/7 by 25's if no snorkel)
3 x 50 swim/kick by 25's NO FREE @ 1:05, desc 1-3 to all out FAST- change strokes for each round
No rest between sets, check HR after 150 & last 50 swim/kick in each round.
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the meet next weekend. Have a great day!
Monday, November 26, 2012
Monday, November 26, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is a reverse 100 IM drill
1:00 rest
8 x 75 drill/swim/drill by 25's @ 1:25, odds are free, evens are NO FREE
8 x 25 @ :45
odds- fly pull with free kick
evens- breast pull with free kick
1:00 rest, check HR
4 sets of:
1 x 150 IM* @ 2:45 (back/breast/free- NO FLY)
3 x 50 swim/kick fly by 25's @ 1:00, desc 1-3 to something juicy
No rest between sets, check HR after last set
*in each set, the 150 IM will be done differently (25/50/75, or 3 x 50's, or 2 x 75's, etc...)
Finish up with:
24 x 50 @ 1:00-
1-3 swim IM order by 25's
#4- kick FAST on back, get time- focus on 5 FAST udk throughout the set!
Check HR after #24, then 100 easy drill before you get out.
Do an excellent job with your HW tonight, remind your parents to look for the Weekly Update by tomorrow afternoon. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is a reverse 100 IM drill
1:00 rest
8 x 75 drill/swim/drill by 25's @ 1:25, odds are free, evens are NO FREE
8 x 25 @ :45
odds- fly pull with free kick
evens- breast pull with free kick
1:00 rest, check HR
4 sets of:
1 x 150 IM* @ 2:45 (back/breast/free- NO FLY)
3 x 50 swim/kick fly by 25's @ 1:00, desc 1-3 to something juicy
No rest between sets, check HR after last set
*in each set, the 150 IM will be done differently (25/50/75, or 3 x 50's, or 2 x 75's, etc...)
Finish up with:
24 x 50 @ 1:00-
1-3 swim IM order by 25's
#4- kick FAST on back, get time- focus on 5 FAST udk throughout the set!
Check HR after #24, then 100 easy drill before you get out.
Do an excellent job with your HW tonight, remind your parents to look for the Weekly Update by tomorrow afternoon. Have a great day!
Sunday, November 25, 2012
Sunday, November 25, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/double arm backstroke drill
1:00 rest
3 sets of:
1 x 75 kick/drill/kick by 25's @ 1:30
2 x 25 swim (same stroke as middle 25 above) desc 1-2 @ :40
No rest between sets; check HR after 3rd set, then...
9 x 75 @ 1:30 as follows:
1-3 @ 1:30- 50 swim 25 kick, desc 1-3
4-6 @ 1:30- swim IM (NO FREE) desc 1-3
7-9 @ 1:40 kick on back, desc 1-3
1 x 200 kick strong negative split with great underwaters off each wall
1:00 rest, check HR
4 sets of:
4 x 50 swim neg split free br 3 @ :50
1 x 200- different in each set (swim back easy/FAST by 100's in 1st set @ 3:30; swim 2 x 100 IM in 2nd set, desc 100's 1-2, but free in both 100's is kick on back; 75 swim back, 75 swim breast, 50 kick FAST on back in 3rd set; 4th set is 25 fly/50 back/25 fly/50 breast/25 fly- get out for last 25 LUNGBUSTER from a dive)
2 x 100* kick- different from round to round as well
1st set: 100 kick FAST, then 2nd 100 is 4 x 25 kick FAST @ :10 rest
2nd set: 2 x 100 kick @ :30 rest, each 100 is dolphin kick/breast kick by 50's
3rd set: 50 kick with boards, 50 kick on back, then 2nd 100 is 50 kick on back & 50 kick with board
4th set- straight 200 kick FAST for time
* all kicking is FAST unless otherwise noted.
100 easy drill before you get out; work on "straightline starts" before you go change for drylands. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Regular schedule all week this week. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/double arm backstroke drill
1:00 rest
3 sets of:
1 x 75 kick/drill/kick by 25's @ 1:30
2 x 25 swim (same stroke as middle 25 above) desc 1-2 @ :40
No rest between sets; check HR after 3rd set, then...
9 x 75 @ 1:30 as follows:
1-3 @ 1:30- 50 swim 25 kick, desc 1-3
4-6 @ 1:30- swim IM (NO FREE) desc 1-3
7-9 @ 1:40 kick on back, desc 1-3
1 x 200 kick strong negative split with great underwaters off each wall
1:00 rest, check HR
4 sets of:
4 x 50 swim neg split free br 3 @ :50
1 x 200- different in each set (swim back easy/FAST by 100's in 1st set @ 3:30; swim 2 x 100 IM in 2nd set, desc 100's 1-2, but free in both 100's is kick on back; 75 swim back, 75 swim breast, 50 kick FAST on back in 3rd set; 4th set is 25 fly/50 back/25 fly/50 breast/25 fly- get out for last 25 LUNGBUSTER from a dive)
2 x 100* kick- different from round to round as well
1st set: 100 kick FAST, then 2nd 100 is 4 x 25 kick FAST @ :10 rest
2nd set: 2 x 100 kick @ :30 rest, each 100 is dolphin kick/breast kick by 50's
3rd set: 50 kick with boards, 50 kick on back, then 2nd 100 is 50 kick on back & 50 kick with board
4th set- straight 200 kick FAST for time
* all kicking is FAST unless otherwise noted.
100 easy drill before you get out; work on "straightline starts" before you go change for drylands. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Regular schedule all week this week. Have a great day!
Friday, November 23, 2012
Friday, November 23, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is 2 dolphin kicks 1 pull breaststroke drill, then drill/drill/fly kick on side, by 25's
1:00 rest
14 x 75 @ 1:25 as follows:
odds- 25 catchup free drill, 50 kick free on back STRONG negative split
evens- 25 drill NO FREE, 50 FAST kick with boards NO FREE
3 x 300 @ 5:00- 50 swim NO FREE (same stroke as even 75's above), 50 kick with boards, desc the 300's 1-3 to what you can- #3 should be juicy!
1:00 rest, check HR
8 x 25 fly pull with free kick @ :50, then right into...
4 sets of:
2 x 75 swim @ 1:30- 25 fly build to FAST, 50 backstroke negative split
2 x 100 swim free br 3 desc 1-2 to what you can @ 1:30- good underwaters throughout!
No rest between sets of 4, check HR after 4th set.
100 easy choice drill before you get out. Do an excellent job with your HW this weekend- don't wait until Sunday to get started. Two weeks until our meet up at GAAC, get excited. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is 2 dolphin kicks 1 pull breaststroke drill, then drill/drill/fly kick on side, by 25's
1:00 rest
14 x 75 @ 1:25 as follows:
odds- 25 catchup free drill, 50 kick free on back STRONG negative split
evens- 25 drill NO FREE, 50 FAST kick with boards NO FREE
3 x 300 @ 5:00- 50 swim NO FREE (same stroke as even 75's above), 50 kick with boards, desc the 300's 1-3 to what you can- #3 should be juicy!
1:00 rest, check HR
8 x 25 fly pull with free kick @ :50, then right into...
4 sets of:
2 x 75 swim @ 1:30- 25 fly build to FAST, 50 backstroke negative split
2 x 100 swim free br 3 desc 1-2 to what you can @ 1:30- good underwaters throughout!
No rest between sets of 4, check HR after 4th set.
100 easy choice drill before you get out. Do an excellent job with your HW this weekend- don't wait until Sunday to get started. Two weeks until our meet up at GAAC, get excited. Have a great day!
Wednesday, November 21, 2012
Wednesday, November 21, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
6 x 75 @ 1:40- 25 ra2 la2 free drill, then 50 drill/swim by 25's NO FREE
6 x 100 @ 1:40-
odds- swim neg split free br 3
evens- swim/kick by 50's choice, NO FREE- you'll have to hustle here!
1:00 rest, check HR
LONG SWIM-
Continuously:
1 x 600- 100 swim IM, 50 kick FAST on back
1 x 800- 200 free swim neg split, then 200 back swim neg split
1 x 1000- odd 100's are swim IM, even 100's are kick FAST with boards
1:00 rest, check HR
200 easy drill/kick by 50's before you get out. Do some HW today or tomorrow- and offer to help your parents around the house. REMEMBER, we all have a lot to be thankful for. Friday Morning at 8 a.m., enjoy the Thanksgiving holiday!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
6 x 75 @ 1:40- 25 ra2 la2 free drill, then 50 drill/swim by 25's NO FREE
6 x 100 @ 1:40-
odds- swim neg split free br 3
evens- swim/kick by 50's choice, NO FREE- you'll have to hustle here!
1:00 rest, check HR
LONG SWIM-
Continuously:
1 x 600- 100 swim IM, 50 kick FAST on back
1 x 800- 200 free swim neg split, then 200 back swim neg split
1 x 1000- odd 100's are swim IM, even 100's are kick FAST with boards
1:00 rest, check HR
200 easy drill/kick by 50's before you get out. Do some HW today or tomorrow- and offer to help your parents around the house. REMEMBER, we all have a lot to be thankful for. Friday Morning at 8 a.m., enjoy the Thanksgiving holiday!
Tuesday, November 20, 2012
SMAC- Gold
Review meet/handout awards before getting in
400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/swim, by 25's
1:00 rest
6 x 50 @ 1:05- 25 kick on back build to FAST, 25 choice drill in favorite stroke
3 sets of:
2 x 50 swim free br 3 with strong neg split- 1st set @ 1:00; 2nd set @ :55; 3rd set @ :50
2 x 25 kick FAST with boards @ :45 (4 x 25 in 2nd set; 6 x 25 in 3rd set- all @ :45)
No rest between sets, check HR after 3rd set.
12 x 150 as follows:
1-3, swim 100 free, 50 NO FREE (100 free is neg split; last 50 is FAST) @ 2:30
4-6, swim 100 free neg split, 50 kick FAST with boards @ 2:40
7-9, swim 100 free neg split, 50 swim IM order by 25's FAST @ 2:40
10-12, all kick, 1st & 3rd 50'as are FAST with boards, middle 50 is moderate neg split on back- all @ 3:15
1:00 rest, check HR
200 easy drill/kick by 50's before getting out.
Do an excellent job with your HW tonight (even though you don't have any school tomorrow), and remember that workout is 8-9:30 tomorrow morning. Have a great day!
SMAC- Gold
Review meet/handout awards before getting in
400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/swim, by 25's
1:00 rest
6 x 50 @ 1:05- 25 kick on back build to FAST, 25 choice drill in favorite stroke
3 sets of:
2 x 50 swim free br 3 with strong neg split- 1st set @ 1:00; 2nd set @ :55; 3rd set @ :50
2 x 25 kick FAST with boards @ :45 (4 x 25 in 2nd set; 6 x 25 in 3rd set- all @ :45)
No rest between sets, check HR after 3rd set.
12 x 150 as follows:
1-3, swim 100 free, 50 NO FREE (100 free is neg split; last 50 is FAST) @ 2:30
4-6, swim 100 free neg split, 50 kick FAST with boards @ 2:40
7-9, swim 100 free neg split, 50 swim IM order by 25's FAST @ 2:40
10-12, all kick, 1st & 3rd 50'as are FAST with boards, middle 50 is moderate neg split on back- all @ 3:15
1:00 rest, check HR
200 easy drill/kick by 50's before getting out.
Do an excellent job with your HW tonight (even though you don't have any school tomorrow), and remember that workout is 8-9:30 tomorrow morning. Have a great day!
Thursday, November 15, 2012
Thursday, November 15, 2012
SMAC- Bronze with Maureen & Hannah
Review streamlined pushoffs & 5 FAST underwater dolphin kicks with everybody before they get in!
WARMUP:
6 x 50 @ :10 rest- 25 freestyle kick on back, 25 choice drill NO FREESTYLE
Review:
1/2 ra 1/2 la backstroke drill- head still, rotate hips, firm steady kick
2 kicks 1 pull breaststroke drill- squeeze feet together & glide after each kick, head down at the end of each stroke
With fins:
FLY DRILLING- try 4 x 25's at a time for each drill
- "lift & drop"
- "lift & drop" w/arm stoke
- 3 kicks pull drill
- regular fly swim
Remind everybody to practice their breaststroke kick in front of the big mirror at home, and to do an outstanding job on their HW tonight. Have a great day!
SMAC- Bronze with Maureen & Hannah
Review streamlined pushoffs & 5 FAST underwater dolphin kicks with everybody before they get in!
WARMUP:
6 x 50 @ :10 rest- 25 freestyle kick on back, 25 choice drill NO FREESTYLE
Review:
1/2 ra 1/2 la backstroke drill- head still, rotate hips, firm steady kick
2 kicks 1 pull breaststroke drill- squeeze feet together & glide after each kick, head down at the end of each stroke
With fins:
FLY DRILLING- try 4 x 25's at a time for each drill
- "lift & drop"
- "lift & drop" w/arm stoke
- 3 kicks pull drill
- regular fly swim
Remind everybody to practice their breaststroke kick in front of the big mirror at home, and to do an outstanding job on their HW tonight. Have a great day!
Thursday, November 15, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/choice breaststroke drill, by 25's
1:00 rest
8 x 25 @ :45-
odds are kick on back with FAST breakout, then easy kick to the end
evens are choice freestyle drill
4 x 100 @ 2:00 as follows:
odd 25's- swim with FAST breakout, then dist per stroke to the end
even 25's choice drill, same stroke
4 x 75 @ 1:45 50 swim dist per stroke (take one less stroke on 2nd 25), 25 breast kick on back
1:00 rest, check HR
From mid-pool:
Work on turns for ten minutes
With fins-
16 x 25 @ :45- the "usual" sets of four
1:00 rest
Work on starts before you go. Do an excellent job on your HW tonight- be sure to bring plenty with you to the meet. Remind your parents to check their email, I sent out all the meet updates today. Get excited for the meet, have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/choice breaststroke drill, by 25's
1:00 rest
8 x 25 @ :45-
odds are kick on back with FAST breakout, then easy kick to the end
evens are choice freestyle drill
4 x 100 @ 2:00 as follows:
odd 25's- swim with FAST breakout, then dist per stroke to the end
even 25's choice drill, same stroke
4 x 75 @ 1:45 50 swim dist per stroke (take one less stroke on 2nd 25), 25 breast kick on back
1:00 rest, check HR
From mid-pool:
Work on turns for ten minutes
With fins-
16 x 25 @ :45- the "usual" sets of four
1:00 rest
Work on starts before you go. Do an excellent job on your HW tonight- be sure to bring plenty with you to the meet. Remind your parents to check their email, I sent out all the meet updates today. Get excited for the meet, have a great day!
Wednesday, November 14, 2012
Wednesday, November 14, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is 2 kicks 1 pull breaststroke, then drill/drill/kick, by 25's
1:00 rest
2 sets of:
2 x 150 @ 3:00- 50 fist free, 50 drill NO FREE, 50 kick choice on back
1 x 250 @ 4:30- odd 50's swim neg split free, even 50's swim NO FREE (same stroke as 150's above)
4 x 50 @ :55- swim/kick by 25's (NO FREE in 2nd set)
No rest between sets, check HR between sets and after 2nd set.
LONG SWIM-
1 x 2100 as follows:
450 IM/250 swim free with snorkel, 3x through.
450 IM as follows-
25 fly/50 fly-back/75 fly-back-breast/100 IM/75 back-breast-free/50 breast-free/25 free/50 BREAST KICK WITH ARMS AT SIDE- feel your streamlined body glide after each kick.
Check HR after you finish
With fins,
FLY DRILLING- with Silver
Easy 200 drill before you get out
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 2 kicks 1 pull breaststroke, then drill/drill/kick, by 25's
1:00 rest
2 sets of:
2 x 150 @ 3:00- 50 fist free, 50 drill NO FREE, 50 kick choice on back
1 x 250 @ 4:30- odd 50's swim neg split free, even 50's swim NO FREE (same stroke as 150's above)
4 x 50 @ :55- swim/kick by 25's (NO FREE in 2nd set)
No rest between sets, check HR between sets and after 2nd set.
LONG SWIM-
1 x 2100 as follows:
450 IM/250 swim free with snorkel, 3x through.
450 IM as follows-
25 fly/50 fly-back/75 fly-back-breast/100 IM/75 back-breast-free/50 breast-free/25 free/50 BREAST KICK WITH ARMS AT SIDE- feel your streamlined body glide after each kick.
Check HR after you finish
With fins,
FLY DRILLING- with Silver
Easy 200 drill before you get out
Do an excellent job with your HW tonight, get excited for the meet this weekend. Have a great day!
Tuesday, November 13, 2012
Tuesday, November 13, 2012
SMAC- Bronze with Maureen & Hannah
Review streamlined pushoffs & 5 FAST underwater dolphin kicks with everybody before they get in!
Warmup:
8 x 50 @ :10 rest
odds- 25 ra2 la2 free drill, then 25- 2 kicks 1 pull breaststroke drill
evens- 25 swim choice, 25 kick on back build to FAST
Review:
Breaststroke kick- on deck if necessary
8 x 75 as follows:
1&2- 25 swim free (flip turn), 25 swim back, 25 swim breaststroke
3&4- kick, desc 1 to 2 as follows: free, breast, fly by 25's
With fins:
Fly drilling
Review "lift & drop" drill, then get into "lift & drop" with arm strokes, then 3 kicks 1 pull fly drill, then try regular fly swim if there is time
Remind everybody to be practicing their breaststroke kick in front of the big mirror at home, and to be doing a great job on their homework each night. Mini-Meet is now scheduled for TUESDAY, DECEMBER 18, at 6:00 p.m. Have a great day!
SMAC- Bronze with Maureen & Hannah
Review streamlined pushoffs & 5 FAST underwater dolphin kicks with everybody before they get in!
Warmup:
8 x 50 @ :10 rest
odds- 25 ra2 la2 free drill, then 25- 2 kicks 1 pull breaststroke drill
evens- 25 swim choice, 25 kick on back build to FAST
Review:
Breaststroke kick- on deck if necessary
8 x 75 as follows:
1&2- 25 swim free (flip turn), 25 swim back, 25 swim breaststroke
3&4- kick, desc 1 to 2 as follows: free, breast, fly by 25's
With fins:
Fly drilling
Review "lift & drop" drill, then get into "lift & drop" with arm strokes, then 3 kicks 1 pull fly drill, then try regular fly swim if there is time
Remind everybody to be practicing their breaststroke kick in front of the big mirror at home, and to be doing a great job on their homework each night. Mini-Meet is now scheduled for TUESDAY, DECEMBER 18, at 6:00 p.m. Have a great day!
Tuesday, November 13, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/2 kicks 1 pull breaststroke drill, by 25's
1:00 rest
2 sets of:
4 x 50 @ 1:05- drill/swim by 25's NO FREE in 2nd set
6 x 25 @ :40- odds swim 1/2 FAST 1/2 drill, same stroke as 50's above; evens kick FAST
No rest between sets, check HR after 2nd set.
3 sets of:
2 x 200 swim free neg split br 3 @ 3:20 (different in 2nd & 3rd set)
4 x 100 @ 1:45- 75 swim free br 3, 25 kick on back (50/50 in 2nd set; 25/75 in 3rd set)
4 x 25 kick w/boards FAST @ :10 rest (2 x 50 kick @ :10 rest in 2nd set; 1 x 100 kick FAST in 3rd set)
1:00 rest between sets, check HR after each set.
Finish up with...
1 x 600 kick on back, 3rd 25 of each 100 is FAST- focus on 5 FAST udk off each wall throughout.
100 easy drill before you get out.
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 kick/drill/drill/2 kicks 1 pull breaststroke drill, by 25's
1:00 rest
2 sets of:
4 x 50 @ 1:05- drill/swim by 25's NO FREE in 2nd set
6 x 25 @ :40- odds swim 1/2 FAST 1/2 drill, same stroke as 50's above; evens kick FAST
No rest between sets, check HR after 2nd set.
3 sets of:
2 x 200 swim free neg split br 3 @ 3:20 (different in 2nd & 3rd set)
4 x 100 @ 1:45- 75 swim free br 3, 25 kick on back (50/50 in 2nd set; 25/75 in 3rd set)
4 x 25 kick w/boards FAST @ :10 rest (2 x 50 kick @ :10 rest in 2nd set; 1 x 100 kick FAST in 3rd set)
1:00 rest between sets, check HR after each set.
Finish up with...
1 x 600 kick on back, 3rd 25 of each 100 is FAST- focus on 5 FAST udk off each wall throughout.
100 easy drill before you get out.
Do an excellent job with your HW tonight, get excited for the meet this weekend. Have a great day!
Monday, November 12, 2012
Monday Morning, November 12, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/kick by 25's
1:00 rest
All @ :20 rest
1 x 400- 100 kick on back negative split, 100 IM drill
1 x 300- 50 swim in MRS, 50 swim in 4th best stroke (NO FREE on either), desc the 100's 1-3 to what you can
1 x 200 kick - 100 on back, 100 with boards- neg split both 100's
1:00 rest, check HR
24 x 50 kick @ 1:10- 1 easy, 1 FAST, as follows:
1-4 free kick with boards
5-8, on back, choice
9-12- breaststroke kick with boards
2x through
1:00 rest after #24, check HR
With fins:
Butterfly drilling, with Silver
200 easy drill/kick by 25's before you get out. Enjoy the rest of the day off, do an excellent job on your HW and get excited for the meet this weekend. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/kick by 25's
1:00 rest
All @ :20 rest
1 x 400- 100 kick on back negative split, 100 IM drill
1 x 300- 50 swim in MRS, 50 swim in 4th best stroke (NO FREE on either), desc the 100's 1-3 to what you can
1 x 200 kick - 100 on back, 100 with boards- neg split both 100's
1:00 rest, check HR
24 x 50 kick @ 1:10- 1 easy, 1 FAST, as follows:
1-4 free kick with boards
5-8, on back, choice
9-12- breaststroke kick with boards
2x through
1:00 rest after #24, check HR
With fins:
Butterfly drilling, with Silver
200 easy drill/kick by 25's before you get out. Enjoy the rest of the day off, do an excellent job on your HW and get excited for the meet this weekend. Have a great day!
Sunday, November 11, 2012
Sunday, November 11, 2012
Be sure to thank a veteran today!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/2 dolph kicks 1 breast pull, by 25's
1:00 rest
3 sets of:
4 x 50 drill/swim by 25's in main race stroke @ 1:05 (drill/kick by 25's in 2nd set)
3* x 100 swim/kick by 50's in same stroke as 50's above, @ 2:00, desc 1-3 to what you can
*go 5 x 100 swim freestyle in 3rd set- I'll give each lane their interval.
1:00 rest after 3rd set, check HR
Break into main race stroke for specialty set-
Long freestyle, 3 sets of:
2 x 450 swim freestyle br 3 @ 7:00, desc 1-2 to what you can
3 x 100 swim free @ 2:00 (1st set, all 3 x 100 at 85%; 2nd set @ 90%, and 3rd set all 3 x 100 @ 100%)
No rest between sets.
Long backstroke:
9 x 250 swim backstroke: 1-3 desc @ 5:00; 4-6 swim @ 3:45; 7-9 desc 1-3 @ 5:30
Breaststrokers-
2 sets of:
2 x 75 @ 1:30- #1 is free/breast/free by 25's, #2 is breast/free/breast by 25's
1 x 50 swim FAST breaststroke from a dive @ 1:00
After 2nd set...
1 x 200 swim STRONG negative split free br 3 @ 3:30
Repeat set 2 times (3 times total), then after 3rd set...
1 x 100 easy drill
1:00 rest
1 x 200 swim FAST breaststroke from a dive
1 x 400 swim backstroke- focus on 5 FAST underwater dolphin kicks off every wall!
Short freestyle-
2 sets of:
6 x 25 @ :45- odds are 1/2 swim FAST 1/2 drill; evens are swim build to FAST finish
2 x 50 swim free br3 @ 1:15 desc 1-2 to FAST
1 x 50 choice free drill @ 1:15
No additional rest between sets; after 2nd set...
1 x 100 swim free br 3 FAST from a dive @ 2:00
Repeat set 3 more times (4 times total), then...
1 x 200 easy drill before you get out.
Change quickly for drylands. Remember, workout tomorrow morning is at 8 a.m. Have a great day!
Be sure to thank a veteran today!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/2 dolph kicks 1 breast pull, by 25's
1:00 rest
3 sets of:
4 x 50 drill/swim by 25's in main race stroke @ 1:05 (drill/kick by 25's in 2nd set)
3* x 100 swim/kick by 50's in same stroke as 50's above, @ 2:00, desc 1-3 to what you can
*go 5 x 100 swim freestyle in 3rd set- I'll give each lane their interval.
1:00 rest after 3rd set, check HR
Break into main race stroke for specialty set-
Long freestyle, 3 sets of:
2 x 450 swim freestyle br 3 @ 7:00, desc 1-2 to what you can
3 x 100 swim free @ 2:00 (1st set, all 3 x 100 at 85%; 2nd set @ 90%, and 3rd set all 3 x 100 @ 100%)
No rest between sets.
Long backstroke:
9 x 250 swim backstroke: 1-3 desc @ 5:00; 4-6 swim @ 3:45; 7-9 desc 1-3 @ 5:30
Breaststrokers-
2 sets of:
2 x 75 @ 1:30- #1 is free/breast/free by 25's, #2 is breast/free/breast by 25's
1 x 50 swim FAST breaststroke from a dive @ 1:00
After 2nd set...
1 x 200 swim STRONG negative split free br 3 @ 3:30
Repeat set 2 times (3 times total), then after 3rd set...
1 x 100 easy drill
1:00 rest
1 x 200 swim FAST breaststroke from a dive
1 x 400 swim backstroke- focus on 5 FAST underwater dolphin kicks off every wall!
Short freestyle-
2 sets of:
6 x 25 @ :45- odds are 1/2 swim FAST 1/2 drill; evens are swim build to FAST finish
2 x 50 swim free br3 @ 1:15 desc 1-2 to FAST
1 x 50 choice free drill @ 1:15
No additional rest between sets; after 2nd set...
1 x 100 swim free br 3 FAST from a dive @ 2:00
Repeat set 3 more times (4 times total), then...
1 x 200 easy drill before you get out.
Change quickly for drylands. Remember, workout tomorrow morning is at 8 a.m. Have a great day!
Friday, November 9, 2012
Friday, November 9, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
12 x 25 @ :45-
3- 6 kicks 1 stroke backstroke drill
3- 2 kicks 1 pull breaststroke drill
18 x 50 as follows:
3- swim negative split free br 3 @ :55
3- swim breast/back by 25's @ 1:05
3 x 150 swim neg split free br 3 @ 2:45, desc 2nd 75 1-3 to something juicy!
1:00 rest, check HR
6 sets of:
3 x 50 swim breast/back by 25's @ 1:30 desc 1-3 to FAST
1 x 75 swim IM FAST from a dive @ 1:30
No rest between sets, but check HR after each 75 IM
200 easy drill/kick by 50's before you get out. Do an excellent job with your HW this weekend, don't wait until Sunday to get started on it. Sunday at 4 p.m., then Monday Morning at 8 a.m. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
12 x 25 @ :45-
3- 6 kicks 1 stroke backstroke drill
3- 2 kicks 1 pull breaststroke drill
18 x 50 as follows:
3- swim negative split free br 3 @ :55
3- swim breast/back by 25's @ 1:05
3 x 150 swim neg split free br 3 @ 2:45, desc 2nd 75 1-3 to something juicy!
1:00 rest, check HR
6 sets of:
3 x 50 swim breast/back by 25's @ 1:30 desc 1-3 to FAST
1 x 75 swim IM FAST from a dive @ 1:30
No rest between sets, but check HR after each 75 IM
200 easy drill/kick by 50's before you get out. Do an excellent job with your HW this weekend, don't wait until Sunday to get started on it. Sunday at 4 p.m., then Monday Morning at 8 a.m. Have a great day!
Thursday, November 8, 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:
1 x 150 drill/swim by 25's @ 3:00
1 x 100 kick neg split on back @ 2:00
1 x 50 @ 1:00 swim (same stroke as 150 above), get time & desc 1-3 to all out
No rest between sets, check HR after 3rd set
4 sets of:
3 x 50 swim free/NO FREE by 25's @ :50 (lane 3 @ :55)
1 x 75 swim IM (by 25's, NO FREE) @ 1:40- desc 1-2 & 3-4
No rest between sets. After 4th set, continue right into...
3 sets of:
1 x 100 kick neg split on back @ 2:00
1 x 75 kick FAST with boards @ 1:45
1 x 75 kick IM with boards @ 1:45
1 x 100 kick FAST on back @ 2:00
1 x 100 kick neg split with boards @ 2:00
1 x 75 kick FAST on back @ 1:45
1 x 75 kick IM on back @ 1:45
1 x 100 kick FAST IM with boards @ 2:00
No rest between sets; check HR after 100 FAST at the end of each set.
Easy 100 drill before you get out. Do an excellent job with your HW tonight, be sure to remind your parents about the morning workout on Monday (Veterans Day). 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:
1 x 150 drill/swim by 25's @ 3:00
1 x 100 kick neg split on back @ 2:00
1 x 50 @ 1:00 swim (same stroke as 150 above), get time & desc 1-3 to all out
No rest between sets, check HR after 3rd set
4 sets of:
3 x 50 swim free/NO FREE by 25's @ :50 (lane 3 @ :55)
1 x 75 swim IM (by 25's, NO FREE) @ 1:40- desc 1-2 & 3-4
No rest between sets. After 4th set, continue right into...
3 sets of:
1 x 100 kick neg split on back @ 2:00
1 x 75 kick FAST with boards @ 1:45
1 x 75 kick IM with boards @ 1:45
1 x 100 kick FAST on back @ 2:00
1 x 100 kick neg split with boards @ 2:00
1 x 75 kick FAST on back @ 1:45
1 x 75 kick IM on back @ 1:45
1 x 100 kick FAST IM with boards @ 2:00
No rest between sets; check HR after 100 FAST at the end of each set.
Easy 100 drill before you get out. Do an excellent job with your HW tonight, be sure to remind your parents about the morning workout on Monday (Veterans Day). Have a great day!
Thursday, November 8, 2012
Thursday, November 8, 2012
SMAC- Bronze with Maureen & Hannah
Review streamlined pushoffs & 5 FAST underwater dolphin kicks with everybody before they get in!
Warmup:
6 x 50 @ :15 rest, 25 ra2 la2 freestyle drill, 25 2 kicks 1 pull breaststroke drill
Review:
6 kicks 1 stroke backstroke drill
Breaststroke kick with boards (on deck if necessary) or on back
With fins:
BUTTERFLY DRILLING:
* Start with basic dolphin kicking- on back, side and with boards
* "Lift & drop" drill- dolphin kick on belly with arms out front blowing air out of nose; when need to breathe, "lift & drop" their chin in one motion to breathe in- arms stay out front.
* Add arm stroke to "lift & drop" drill if possible
* If you have time, try 3 kicks 1 pull fly drill.
Remind everybody to be working on 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
Review streamlined pushoffs & 5 FAST underwater dolphin kicks with everybody before they get in!
Warmup:
6 x 50 @ :15 rest, 25 ra2 la2 freestyle drill, 25 2 kicks 1 pull breaststroke drill
Review:
6 kicks 1 stroke backstroke drill
Breaststroke kick with boards (on deck if necessary) or on back
With fins:
BUTTERFLY DRILLING:
* Start with basic dolphin kicking- on back, side and with boards
* "Lift & drop" drill- dolphin kick on belly with arms out front blowing air out of nose; when need to breathe, "lift & drop" their chin in one motion to breathe in- arms stay out front.
* Add arm stroke to "lift & drop" drill if possible
* If you have time, try 3 kicks 1 pull fly drill.
Remind everybody to be working on 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, November 7, 2012
Wednesday, November 7, 2012
SMAC- Gold
400 swim freestyle
400 reverse Im- each 100 is double arm backstroke drill, then drill/swim/drill by 25's
1:00 rest
8 x 100 @ 2:00 as follows:
odds- 50 choice drill in M-R-S (NO FREE), 50 kick on back neg split
evens- IM drill
6 x 75 @ 1:40
odds- kick, desc the 25's 1-3 to what you can
evens- swim IM, desc 1-3
1:00 rest, check HR
6 x 50 kick @ 1:00
1 x 250 swim backstroke
6 x 100 kick on back @ 2:15
4 x 25 kick with boards all out FAST @ :45
2 x 400 @ 6:30- desc 1-2 to something juicy
-200 swim neg split free br 3, 200 kick on back
15 x 50 kick as follows:
2 kick on back with STRONG negative split @ 1:05
1- kick FAST with boards @ :50
8 x 25 kick FAST @ :45- 2 each of fly/free/breast/free
1 x 800 as follows:
200 swim free,
200 swim IM
desc the 400's 1-2
1:00 rest, check HR, then 100 easy drill before you get out.
Do an excellent job on your HW tonight, get excited for the meet next weekend. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse Im- each 100 is double arm backstroke drill, then drill/swim/drill by 25's
1:00 rest
8 x 100 @ 2:00 as follows:
odds- 50 choice drill in M-R-S (NO FREE), 50 kick on back neg split
evens- IM drill
6 x 75 @ 1:40
odds- kick, desc the 25's 1-3 to what you can
evens- swim IM, desc 1-3
1:00 rest, check HR
6 x 50 kick @ 1:00
1 x 250 swim backstroke
6 x 100 kick on back @ 2:15
4 x 25 kick with boards all out FAST @ :45
2 x 400 @ 6:30- desc 1-2 to something juicy
-200 swim neg split free br 3, 200 kick on back
15 x 50 kick as follows:
2 kick on back with STRONG negative split @ 1:05
1- kick FAST with boards @ :50
8 x 25 kick FAST @ :45- 2 each of fly/free/breast/free
1 x 800 as follows:
200 swim free,
200 swim IM
desc the 400's 1-2
1:00 rest, check HR, then 100 easy drill before you get out.
Do an excellent job on your HW tonight, get excited for the meet next weekend. Have a great day!
Tuesday, November 6, 2012
Tuesday, November 6, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
6 x 75 @ 1:40- 25 ra2 la2 free, then 50 drill/kick NO FREE
12 x 50 as follows:
1-3 swim/kick free by 25's @ 1:00
4-6 swim free desc 1-3 to what you can, @ 1:00
7-9 swim/kick free by 25's @ :55
10-12 swim free desc 1-3 to what you can @ 1:10
1:00 rest, check HR
In heats:
1650 time trials
Warmdown at least a 600 before you go. Do an excellent job with your HW tonight, enjoy the afternoon off & get excited for the rest of the week. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
6 x 75 @ 1:40- 25 ra2 la2 free, then 50 drill/kick NO FREE
12 x 50 as follows:
1-3 swim/kick free by 25's @ 1:00
4-6 swim free desc 1-3 to what you can, @ 1:00
7-9 swim/kick free by 25's @ :55
10-12 swim free desc 1-3 to what you can @ 1:10
1:00 rest, check HR
In heats:
1650 time trials
Warmdown at least a 600 before you go. Do an excellent job with your HW tonight, enjoy the afternoon off & get excited for the rest of the week. Have a great day!
Monday, November 5, 2012
Monday, November 5, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick breast on back, by 25's
1:00 rest
3 sets of:
6 x 25 kick FAST on back
odds @ :45
evens @ :35
1 x 100 kick FAST with boards @ 2:30
6 x 25 kick FAST with boards- as above
1 x 75 kick FAST on back @ 2:00
6 x 25 kick FAST on back- as above
MYSTERY SET
1:00 rest after each set, check HR
At 7:00 p.m., get fins...
BUTTERFLY DRILLING - with Silver
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the mile tomorrow. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick breast on back, by 25's
1:00 rest
3 sets of:
6 x 25 kick FAST on back
odds @ :45
evens @ :35
1 x 100 kick FAST with boards @ 2:30
6 x 25 kick FAST with boards- as above
1 x 75 kick FAST on back @ 2:00
6 x 25 kick FAST on back- as above
MYSTERY SET
1:00 rest after each set, check HR
At 7:00 p.m., get fins...
BUTTERFLY DRILLING - with Silver
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the mile tomorrow. Have a great day!
Sunday, November 4, 2012
Sunday, November 4, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is fly kick on side/drill/drill/swim, by 25's
6 x 75 @ 1:40 as follows:
odds- 25 fist free br 3, 50 drill choice NO FREE
evens- 50 swim free br 3/5 by 50's, last 25 is swim NO FREE (same stroke as odd 75's) build to FAST
1:00 rest, check HR
1 x 350 swim 200 NO FREE, 150 kick on back - @ 5:30
1 x 350 - as above, descending from #1 if you can - @ 5:30
1 x 300 swim free br 3, moderate to strong, get time- @ 5:00
1 x 350 swim 200 IM, 150 kick w/boards - @ 5:30
1 x 350 - as above, descending from #1 if you can - @ 5:30
1 x 300 swim STRONG free br 3 (no less than 85%), get time - @ 5:00
1 x 350 @ 5:30- 200 kick, 150 swim choice NO FREE (can be IM)
1 x 350 @ 5:30 - as above, descending from #1 if you can
1 x 300 swim all out FAST free br 3- should be FASTEST of the day, get time & check HR
1:00 rest
Finish up with...
24 x 50 kick as follows:
2- on back @ :55
:10 extra rest
1- kick all out FAST for time with boards @ 1:00
No extra rest after the 3rd 50 in each set.
If there is time, work on breaststroke pullouts.
Do an excellent job with your HW tonight, make sure you're ready for the week ahead in school. Change quickly for drylands. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is fly kick on side/drill/drill/swim, by 25's
6 x 75 @ 1:40 as follows:
odds- 25 fist free br 3, 50 drill choice NO FREE
evens- 50 swim free br 3/5 by 50's, last 25 is swim NO FREE (same stroke as odd 75's) build to FAST
1:00 rest, check HR
1 x 350 swim 200 NO FREE, 150 kick on back - @ 5:30
1 x 350 - as above, descending from #1 if you can - @ 5:30
1 x 300 swim free br 3, moderate to strong, get time- @ 5:00
1 x 350 swim 200 IM, 150 kick w/boards - @ 5:30
1 x 350 - as above, descending from #1 if you can - @ 5:30
1 x 300 swim STRONG free br 3 (no less than 85%), get time - @ 5:00
1 x 350 @ 5:30- 200 kick, 150 swim choice NO FREE (can be IM)
1 x 350 @ 5:30 - as above, descending from #1 if you can
1 x 300 swim all out FAST free br 3- should be FASTEST of the day, get time & check HR
1:00 rest
Finish up with...
24 x 50 kick as follows:
2- on back @ :55
:10 extra rest
1- kick all out FAST for time with boards @ 1:00
No extra rest after the 3rd 50 in each set.
If there is time, work on breaststroke pullouts.
Do an excellent job with your HW tonight, make sure you're ready for the week ahead in school. Change quickly for drylands. Have a great day!
Friday, November 2, 2012
Friday, November 2, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/2 dolph kick 1 pull breaststroke, by 25's
1:00 rest
4 x 150 @ 3:00- 50 ra2 la2 free drill, 100 drill/kick by 25's in MRS, NO FREE
8 x 50 kick @ 1:00
odds- good negative split
evens- FAST
1:00 rest, check HR
MYSTERY SET
Mystery Set is...
2x through:
400 swim- odd 100's are FAST between the flags
even 100's are FAST inside the flags
300- 4 x 75 IM (NO FREE), desc 1-2 (85% on #2), then #3 is drill, then #4 is all out FAST from a dive
200- swim in MRS, 75 (desc the 25's 1-3 to STRONG), middle 50 is drill, then last 75 is FAST FAD
100 kick FAST for time (second set is with a board)
1:00 rest between sets, check HR after each set; be sure to get time for last 75 IM, 75 in MRS & 100's kick
Finish up with...
Work on starts (with Silver)
Do an excellent job with your HW this weekend, don't wait until Sunday to get started. Sunday Afternoon at 4 p.m., with DRYLANDS at 6 p.m.! Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/2 dolph kick 1 pull breaststroke, by 25's
1:00 rest
4 x 150 @ 3:00- 50 ra2 la2 free drill, 100 drill/kick by 25's in MRS, NO FREE
8 x 50 kick @ 1:00
odds- good negative split
evens- FAST
1:00 rest, check HR
MYSTERY SET
Mystery Set is...
2x through:
400 swim- odd 100's are FAST between the flags
even 100's are FAST inside the flags
300- 4 x 75 IM (NO FREE), desc 1-2 (85% on #2), then #3 is drill, then #4 is all out FAST from a dive
200- swim in MRS, 75 (desc the 25's 1-3 to STRONG), middle 50 is drill, then last 75 is FAST FAD
100 kick FAST for time (second set is with a board)
1:00 rest between sets, check HR after each set; be sure to get time for last 75 IM, 75 in MRS & 100's kick
Finish up with...
Work on starts (with Silver)
Do an excellent job with your HW this weekend, don't wait until Sunday to get started. Sunday Afternoon at 4 p.m., with DRYLANDS at 6 p.m.! Have a great day!
Thursday, November 1, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/fly pull with free kick, by 25's
8 x 50 @ 1:05 drill/kick by 25's, 2 free, 2 NO FREE
1 x 300 - 75 swim backstroke, 25 breast kick on back- focus on 5 FAST udk throughout
1:00 rest, check HR
LONG SWIM-
1 x 1200 as follows (3 continuous 400's)
300 IM-
1st 100 is (by 25's) fly/back/breast- get out and dive in for free
2nd 100 is back/breast/free- get out and dive in for fly
3rd 100 is breast/free/fly- get out and dive in for backstroke,
then...
100 kick FAST with boards
1:00 rest after 3rd 400, check HR
9 x 100 kick @ 3:00 as follows:
1&2- BROKEN, 4 x 25 kick FAST @ :10 rest, except 4th 25 is dolphin kick LUNGBUSTER from a dive
#3- straight 100 kick FAST for time
*note, if you use boards for the BROKEN 100's kick, then the 3rd 100 (straight 100 kick) is on your back, & vice versa
200 easy drill/swim dps by 25's before you get out. Do an excellent job with your HW tonight and be sure to give your parents the copy of your events for the GBSA meet. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/fly pull with free kick, by 25's
8 x 50 @ 1:05 drill/kick by 25's, 2 free, 2 NO FREE
1 x 300 - 75 swim backstroke, 25 breast kick on back- focus on 5 FAST udk throughout
1:00 rest, check HR
LONG SWIM-
1 x 1200 as follows (3 continuous 400's)
300 IM-
1st 100 is (by 25's) fly/back/breast- get out and dive in for free
2nd 100 is back/breast/free- get out and dive in for fly
3rd 100 is breast/free/fly- get out and dive in for backstroke,
then...
100 kick FAST with boards
1:00 rest after 3rd 400, check HR
9 x 100 kick @ 3:00 as follows:
1&2- BROKEN, 4 x 25 kick FAST @ :10 rest, except 4th 25 is dolphin kick LUNGBUSTER from a dive
#3- straight 100 kick FAST for time
*note, if you use boards for the BROKEN 100's kick, then the 3rd 100 (straight 100 kick) is on your back, & vice versa
200 easy drill/swim dps by 25's before you get out. Do an excellent job with your HW tonight and be sure to give your parents the copy of your events for the GBSA meet. Have a great day!
Thursday, November 1, 2012
Thursday, November 1, 2012
SMAC- Bronze with Maureen & Hannah
Review streamlined pushoffs & 5 FAST underwater dolphin kicks with everybody before they get in!
Warmup-
8 x 50 drill @ :10 rest, catchup free drill on the way down, choice drill NO FREE on the way back
1:00 rest
Review breaststroke kick ("up, out, around, GLIDE"), on deck if necessary, then...
6 x 75 kick- 25 breaststroke kick (85% effort), 25 FAST free kick, 25 FAST breaststroke kick- don't forget the GLIDE at the end of each kick!
1:00 rest, then try...
6 x 50 swim backstroke/breaststroke by 25's- make sure they do the dolphin kick off the wall on backstroke, and the breaststroke pullout at the start of the 25 breaststroke
1:00 rest
Break into two groups and work on flip turns-
Start with somersaults at mid-pool for those who need it- blow the bubbles out through their NOSE!
Then, swimming free & flipping right onto back, pushing off backstroke
Then add the "corkscrew" off the wall- make sure they're breaking out past the flags.
Remind everybody to practice their breaststroke kick in front of the big mirror at home (50 kicks each leg, each night), and do a great job on their HW. Have a great day!
SMAC- Bronze with Maureen & Hannah
Review streamlined pushoffs & 5 FAST underwater dolphin kicks with everybody before they get in!
Warmup-
8 x 50 drill @ :10 rest, catchup free drill on the way down, choice drill NO FREE on the way back
1:00 rest
Review breaststroke kick ("up, out, around, GLIDE"), on deck if necessary, then...
6 x 75 kick- 25 breaststroke kick (85% effort), 25 FAST free kick, 25 FAST breaststroke kick- don't forget the GLIDE at the end of each kick!
1:00 rest, then try...
6 x 50 swim backstroke/breaststroke by 25's- make sure they do the dolphin kick off the wall on backstroke, and the breaststroke pullout at the start of the 25 breaststroke
1:00 rest
Break into two groups and work on flip turns-
Start with somersaults at mid-pool for those who need it- blow the bubbles out through their NOSE!
Then, swimming free & flipping right onto back, pushing off backstroke
Then add the "corkscrew" off the wall- make sure they're breaking out past the flags.
Remind everybody to practice their breaststroke kick in front of the big mirror at home (50 kicks each leg, each night), and do a great job on their HW. Have a great day!
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