Monday, December 31, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
12 x 100 @ 1:45 in sets of 3 as follows:
1- ra2 la2 free drill/kick on back by 50's
2&3- swim free/swim NO FREE by 50's, desc 1-2 to what you can
1:00 rest after #9, check HR
4 sets of:
1 x 150 @ 2:45 (or @ 3:00, depending on the set)
1 x 100 @ 1:40 (or @ 1:30, depending on the set)
1 x 50 @ 1:00 FAST- will be swim or kick, depending on the set
No rest between sets, but check HR after each FAST 50.
With fins, finish up with...
24 x 25 @ :40 in sets of 3:
1- fly pull w/free kick
2- choice fly drill
3- swim fly build to FAST
No rest between sets of 3.
200 easy drill/kick by 25's before you get out
Enjoy your day off tomorrow, make sure you're ready for school to begin again. Regular schedule resumes on Wednesday. Remind your parents to check for the CBAC meet announcement email. Have a great day, thanks for being a part of SMAC in 2012!
Monday, December 31, 2012
Sunday, December 30, 2012
Sunday, December 30, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
1:00 rest
6 x 75 as follows:
odds- 50 fist free br 3, 25 drill NO FREE @ 1:25
evens- swim free/NO FREE (same stroke as 25 drill on odd 75's)/free, by 25's
6 x 50 @ :55
odds- swim free/NO FREE by 25's
evens- swim/kick by 25's NO FREE
1:00 rest, check HR
3 sets of:
4 x 25 kick FAST with boards @ :45- add up times for 100 yard total
2 x 200 kick on back @ 3:45, desc 1-2 to something juicy!
4 x 25 kick FAST with boards @ :10 rest- can you be faster than what you went on the 25's @ :45?
1 x 200 swim free br 3/5 by 100's, BIG negative split (choice stroke from a dive in 3rd round, NO FREE)
1:00 rest between sets, check HR after each 200 swim
100 easy drill before you get out = 4150 scy. Change quickly for DL's. Do some HW tonight, eat well & drink plenty of water. Tomorrow at 8 a.m. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
1:00 rest
6 x 75 as follows:
odds- 50 fist free br 3, 25 drill NO FREE @ 1:25
evens- swim free/NO FREE (same stroke as 25 drill on odd 75's)/free, by 25's
6 x 50 @ :55
odds- swim free/NO FREE by 25's
evens- swim/kick by 25's NO FREE
1:00 rest, check HR
3 sets of:
4 x 25 kick FAST with boards @ :45- add up times for 100 yard total
2 x 200 kick on back @ 3:45, desc 1-2 to something juicy!
4 x 25 kick FAST with boards @ :10 rest- can you be faster than what you went on the 25's @ :45?
1 x 200 swim free br 3/5 by 100's, BIG negative split (choice stroke from a dive in 3rd round, NO FREE)
1:00 rest between sets, check HR after each 200 swim
100 easy drill before you get out = 4150 scy. Change quickly for DL's. Do some HW tonight, eat well & drink plenty of water. Tomorrow at 8 a.m. Have a great day!
Saturday, December 29, 2012
Saturday, December 29, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is 50 2 kicks 1 pull breaststroke drill, 50 drill
1:00 rest
With fins, 4 sets of:
3 x 35 2 dolphin kicks 1 breast pull @ :40
3 x 25 fly pull with free kick @ :40
2 x 50 @ :55 kick choice on back desc 1-2 to what you can, #2 is FAST (target best time in SCY 50 Free)
No rest between sets, check HR after 2nd 50 kick in each set.
6 sets of:
2 x 25 @ :40- 2 kicks 1 pull breaststroke
2 x 75 swim back/breast/free by 25's @ 1:20
2 x 50 swim breaststroke @ 1:10 desc 1-2 to something juicy
2 x 1/2 pool sprints- UDK to halfway, one complete somersault, 2 streamlined jumps off bottom, then UDK FAST back to the wall
No rest between sets.
Until 5:50, finish up with...
3 x 100 swim free (I will give everybody their interval)- kick FAST on back on 3rd 25, except #2 is straight swim free br 3/5 by 50's with STRONG neg split
5 "pull-up/outs" on the side of the pool, then one jump off the diving board (jump off the boards only if you make all 3 x 100's).
Check HR before you start each round.
Do some HW tonight, ask if you can help around the house, eat good food & drink plenty of water. Tomorrow: swim 4-5:30 p.m., then drylands until 6:15 p.m. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is 50 2 kicks 1 pull breaststroke drill, 50 drill
1:00 rest
With fins, 4 sets of:
3 x 35 2 dolphin kicks 1 breast pull @ :40
3 x 25 fly pull with free kick @ :40
2 x 50 @ :55 kick choice on back desc 1-2 to what you can, #2 is FAST (target best time in SCY 50 Free)
No rest between sets, check HR after 2nd 50 kick in each set.
6 sets of:
2 x 25 @ :40- 2 kicks 1 pull breaststroke
2 x 75 swim back/breast/free by 25's @ 1:20
2 x 50 swim breaststroke @ 1:10 desc 1-2 to something juicy
2 x 1/2 pool sprints- UDK to halfway, one complete somersault, 2 streamlined jumps off bottom, then UDK FAST back to the wall
No rest between sets.
Until 5:50, finish up with...
3 x 100 swim free (I will give everybody their interval)- kick FAST on back on 3rd 25, except #2 is straight swim free br 3/5 by 50's with STRONG neg split
5 "pull-up/outs" on the side of the pool, then one jump off the diving board (jump off the boards only if you make all 3 x 100's).
Check HR before you start each round.
Do some HW tonight, ask if you can help around the house, eat good food & drink plenty of water. Tomorrow: swim 4-5:30 p.m., then drylands until 6:15 p.m. Have a great day!
Friday, December 28, 2012
Friday, December 28, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/fly pull with free kick, by 25's
1:00 rest
6 x 75 @ 1:25- 25 kick with boards build to FAST, 25 6k1s back drill, 25 2k1p breast drill
8 x 50 @ :50- 25 swim free, 25 swim back (odds) or breast (evens)
8 x 50 swim/kick by 25's @ :55, odds-back, evens-breast
1:00 rest, check HR
6 sets of:
1 x 50 drill/kick in MRS (NO FREE) @ 1:00
1 x 200 @ 3:20- 100 swim free br 3/5 by 50's (neg split), 50 kick choice on back FAST, 50 swim neg split in MRS (NO FREE)
1 x 50 drill/swim by 25's in MRS (NO FREE) @ 1:00
2 x 75 swim in MRS (NO FREE) @ 1:40, desc 1-2 to all out juicy FAST!
No rest between sets, check HR after 2nd 75 in each set.
Finish up with...
Fly drilling with fins.
Do some HW today, help around the house and enjoy the snow tomorrow (check email/text for cancelled workout tomorrow pm). Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/fly pull with free kick, by 25's
1:00 rest
6 x 75 @ 1:25- 25 kick with boards build to FAST, 25 6k1s back drill, 25 2k1p breast drill
8 x 50 @ :50- 25 swim free, 25 swim back (odds) or breast (evens)
8 x 50 swim/kick by 25's @ :55, odds-back, evens-breast
1:00 rest, check HR
6 sets of:
1 x 50 drill/kick in MRS (NO FREE) @ 1:00
1 x 200 @ 3:20- 100 swim free br 3/5 by 50's (neg split), 50 kick choice on back FAST, 50 swim neg split in MRS (NO FREE)
1 x 50 drill/swim by 25's in MRS (NO FREE) @ 1:00
2 x 75 swim in MRS (NO FREE) @ 1:40, desc 1-2 to all out juicy FAST!
No rest between sets, check HR after 2nd 75 in each set.
Finish up with...
Fly drilling with fins.
Do some HW today, help around the house and enjoy the snow tomorrow (check email/text for cancelled workout tomorrow pm). Have a great day!
Thursday, December 27, 2012
Thursday, December 27, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
6 x 50 @ 1:05- 25 swim free br 3, 25 fist free drill br 3- count strokes for both
9 x 100 @ 1:40 swim free with snorkels as follows-
1- swim neg split with snorkel/2&3 swim neg split & descend
1&2- swim with snorkel desc to what you can/#3- swim neg split free
1-3, all swim with snorkel desc 1-3 to something juicy
1:00 rest, check HR
LONG SWIM-
The swim changes from set to set; 100 kick is always with board FAST, 50 choice 50 breast kick
200 swim free br 3/100 kick FAST
300 swim IM (4 x 75 IM's-no free)/100 kick FAST
400 swim back/100 kick FAST
300 swim free/100 kick FAST
200 swim IM/100 kick FAST
1:00 rest
100 swim FAST choice from a dive
100 easy choice drill before you get out. Do some HW today, ask your parents if you can help around the house, and be sure to eat good food & drink plenty of water. Tomorrow morning at 9:30 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
6 x 50 @ 1:05- 25 swim free br 3, 25 fist free drill br 3- count strokes for both
9 x 100 @ 1:40 swim free with snorkels as follows-
1- swim neg split with snorkel/2&3 swim neg split & descend
1&2- swim with snorkel desc to what you can/#3- swim neg split free
1-3, all swim with snorkel desc 1-3 to something juicy
1:00 rest, check HR
LONG SWIM-
The swim changes from set to set; 100 kick is always with board FAST, 50 choice 50 breast kick
200 swim free br 3/100 kick FAST
300 swim IM (4 x 75 IM's-no free)/100 kick FAST
400 swim back/100 kick FAST
300 swim free/100 kick FAST
200 swim IM/100 kick FAST
1:00 rest
100 swim FAST choice from a dive
100 easy choice drill before you get out. Do some HW today, ask your parents if you can help around the house, and be sure to eat good food & drink plenty of water. Tomorrow morning at 9:30 a.m. Have a great day!
Wednesday, December 26, 2012
Wednesday, December 26, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is 2 dolphin kicks 1 breast pull, then drill/drill/kick, by 25's
1:00 rest
16 x 75 as follows:
1-4 @ 1:25- 50 ra2 la2 free drill, 25 fly kick on side
5-8 @ 1:25- 25 swim free br 3, 50 drill/swim NO FREE
9-12 @ 1:15 swim NO FREE/free br 3/NO FREE
13-16 @ 1:15 swim IM order by 25's
4 sets of:
1 x 100 kick on back STRONG neg split with good udk throughout @ 1:45
4 x 25 kick FAST with boards, NO FREE, all @ :45
1 x 100 kick choice FAST for time with boards @ 2:00
Check HR after 100 with boards, but no extra rest between sets. After 4th set....
BROKEN 100's kick with boards:
Your choice- 2 x 50's/2 x 25 & 1 x 50/1 x 25 & 1 x 50 & 1 x 25- all FAST, all @ :10 rest
All 3 x 100 are the same, and we can have one lane for each (one lane for 2 x 50's, one lane for 2 x 25 & 1 x 50, etc...)
1:00 rest
Finish up with...
9 x 100 swim free as follows:
1- with snorkel @ 1:40, then 2&3 no snorkel @ 1:30 desc 1-2
1&2 with snorkel desc 1-2 to what you can @ 1:40, then #3 no snorkel neg split @ 1:30
1-3 swim with snorkel desc 1-3 to something juicy @ 1:40
100 easy drill/kick by 25's before you get out. Do some HW today, ask if you can help around the house and eat good food. Tomorrow at 8 a.m. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is 2 dolphin kicks 1 breast pull, then drill/drill/kick, by 25's
1:00 rest
16 x 75 as follows:
1-4 @ 1:25- 50 ra2 la2 free drill, 25 fly kick on side
5-8 @ 1:25- 25 swim free br 3, 50 drill/swim NO FREE
9-12 @ 1:15 swim NO FREE/free br 3/NO FREE
13-16 @ 1:15 swim IM order by 25's
4 sets of:
1 x 100 kick on back STRONG neg split with good udk throughout @ 1:45
4 x 25 kick FAST with boards, NO FREE, all @ :45
1 x 100 kick choice FAST for time with boards @ 2:00
Check HR after 100 with boards, but no extra rest between sets. After 4th set....
BROKEN 100's kick with boards:
Your choice- 2 x 50's/2 x 25 & 1 x 50/1 x 25 & 1 x 50 & 1 x 25- all FAST, all @ :10 rest
All 3 x 100 are the same, and we can have one lane for each (one lane for 2 x 50's, one lane for 2 x 25 & 1 x 50, etc...)
1:00 rest
Finish up with...
9 x 100 swim free as follows:
1- with snorkel @ 1:40, then 2&3 no snorkel @ 1:30 desc 1-2
1&2 with snorkel desc 1-2 to what you can @ 1:40, then #3 no snorkel neg split @ 1:30
1-3 swim with snorkel desc 1-3 to something juicy @ 1:40
100 easy drill/kick by 25's before you get out. Do some HW today, ask if you can help around the house and eat good food. Tomorrow at 8 a.m. Have a great day!
Saturday, December 22, 2012
Sunday, December 23, 2012
Festivus for the rest of us!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is swim/drill/swim/kick by 25's
1:00 rest
4 x 200 as follows:
odds- 50 kick neg split (good udk), 50 fist free drill br 3 @ 3:30
evens- 50 swim free br 3, 50 drill MRS (NO FREE) @ 3:15
6* x:
1 x 75 drill/swim/drill by 25's in MRS (NO FREE) @ 1:20
1 x 100 swim/kick by 50's (same stroke as 75 above) @ 1:45
*In odd sets, go 1 x 100 IM @ 1:45, 75 swim/25 kick FAST free on back
*In even sets, go 1 x 150 @ 2:20 swim free br 3/5 by 75's, with big, FAT honking negative split
No rest between sets, check HR after last round
12 x 100 kick @ 2:15
odds- breast kick with boards, negative split
evens- choice kick on back, FAST for time, keep track of times on even 100's
Check HR after #12, then 200 easy drill/swim by 25's
Do some HW today, try to help around the house, and be sure to enjoy the holiday with your families - not everybody is lucky enough to have all the good things you have. NO FREAK ACCIDENTS on your two days off! Back at it on Wednesday, email me if you have any questions. Have a great day, and Happy Festivus!
Festivus for the rest of us!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is swim/drill/swim/kick by 25's
1:00 rest
4 x 200 as follows:
odds- 50 kick neg split (good udk), 50 fist free drill br 3 @ 3:30
evens- 50 swim free br 3, 50 drill MRS (NO FREE) @ 3:15
6* x:
1 x 75 drill/swim/drill by 25's in MRS (NO FREE) @ 1:20
1 x 100 swim/kick by 50's (same stroke as 75 above) @ 1:45
*In odd sets, go 1 x 100 IM @ 1:45, 75 swim/25 kick FAST free on back
*In even sets, go 1 x 150 @ 2:20 swim free br 3/5 by 75's, with big, FAT honking negative split
No rest between sets, check HR after last round
12 x 100 kick @ 2:15
odds- breast kick with boards, negative split
evens- choice kick on back, FAST for time, keep track of times on even 100's
Check HR after #12, then 200 easy drill/swim by 25's
Do some HW today, try to help around the house, and be sure to enjoy the holiday with your families - not everybody is lucky enough to have all the good things you have. NO FREAK ACCIDENTS on your two days off! Back at it on Wednesday, email me if you have any questions. Have a great day, and Happy Festivus!
Friday, December 21, 2012
Friday, December 21, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick, by 25's
1:00
4 sets of:
2 x 25 @ :40- 2 kicks 1 pull breaststroke
1 x 75 @ 1:30- 50 swim neg split breaststroke, 25 choice drill NO BREASTSTROKE
No rest between sets, check HR after 4th set; then...
1 x 600 as follows:
50 kick choice on back negative split
50 swim breaststroke easy/FAST by 25's
100 swim IM, desc 1-3 to what you can
1:00 rest, check HR
Break into specialty groups:
Distance free-
3 sets of:
3 x 250 swim free br 3 desc 1-3 to something juicy @ 4:00
1 x 200 kick on back (desc 1-3 to all out FAST) @ 4:00
No rest between sets, check HR once in each set
Backstroke-
4 sets of:
3 x 150 swim back @ 2:30, desc 1-3 to something FAST
1 x 100 kick FAST with boards @ 2:00
No rest between sets, check HR after 3rd 150 in each set
Breaststroke/butterfly-
6 sets of:
4 x 25 @ :45- 15m swim FAST, 10m drill
1* x 50 swim FAST (within 1.0 seconds of your best 50 scy time)
*go 2 x 50 in even sets, both @ 1:00
100 easy drill before you get out. Do an excellent job with your HW tonight, don't forget to bring in your interim report cards so I can see how you're doing in school. SUNDAY, 12/23 (FESTIVUS)- workout is 8-9:30 a.m. for all groups. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick, by 25's
1:00
4 sets of:
2 x 25 @ :40- 2 kicks 1 pull breaststroke
1 x 75 @ 1:30- 50 swim neg split breaststroke, 25 choice drill NO BREASTSTROKE
No rest between sets, check HR after 4th set; then...
1 x 600 as follows:
50 kick choice on back negative split
50 swim breaststroke easy/FAST by 25's
100 swim IM, desc 1-3 to what you can
1:00 rest, check HR
Break into specialty groups:
Distance free-
3 sets of:
3 x 250 swim free br 3 desc 1-3 to something juicy @ 4:00
1 x 200 kick on back (desc 1-3 to all out FAST) @ 4:00
No rest between sets, check HR once in each set
Backstroke-
4 sets of:
3 x 150 swim back @ 2:30, desc 1-3 to something FAST
1 x 100 kick FAST with boards @ 2:00
No rest between sets, check HR after 3rd 150 in each set
Breaststroke/butterfly-
6 sets of:
4 x 25 @ :45- 15m swim FAST, 10m drill
1* x 50 swim FAST (within 1.0 seconds of your best 50 scy time)
*go 2 x 50 in even sets, both @ 1:00
100 easy drill before you get out. Do an excellent job with your HW tonight, don't forget to bring in your interim report cards so I can see how you're doing in school. SUNDAY, 12/23 (FESTIVUS)- workout is 8-9:30 a.m. for all groups. Have a great day!
Thursday, December 20, 2012
Thursday, December 20, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
6* sets of:
2 x 25 kick FAST @ :40 with boards
2 x 50 kick desc on back 1-2 @ 1:10, #2 is FAST
*200 swim BIG negative split after even sets; even sets go 25's on back & 50's with boards
Check HR
3 sets of :
1 x 450 @ 6:30 swim freestyle with snorkel, desc the 3 x 150's to what you can, at least 85% on 3rd 150
3 x 50 @ :50 swim free/NO FREE by 25's (swim/kick by 25's NO FREE in 2nd set; 3rd set all swim NO FREE)
3 x 50 desc 1-3 to something juicy @ 1:05- same as 1st set of 3 x 50's
No rest between sets, check HR after last 50 in each set.
1:00 rest after 3rd set, then...
Finish up with:
1 x 100 easy drill/swim by 25's in M-R-S
1:00 rest
1 x 200 RACE in M-R-S from a dive
100 easy drill before you get out.
Do an excellent job with your HW tonight, be sure to bring in your interim progress reports so I can see how you're doing in school. Regular schedule tomorrow, Saturday OFF, then at 8 a.m. on Sunday. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
6* sets of:
2 x 25 kick FAST @ :40 with boards
2 x 50 kick desc on back 1-2 @ 1:10, #2 is FAST
*200 swim BIG negative split after even sets; even sets go 25's on back & 50's with boards
Check HR
3 sets of :
1 x 450 @ 6:30 swim freestyle with snorkel, desc the 3 x 150's to what you can, at least 85% on 3rd 150
3 x 50 @ :50 swim free/NO FREE by 25's (swim/kick by 25's NO FREE in 2nd set; 3rd set all swim NO FREE)
3 x 50 desc 1-3 to something juicy @ 1:05- same as 1st set of 3 x 50's
No rest between sets, check HR after last 50 in each set.
1:00 rest after 3rd set, then...
Finish up with:
1 x 100 easy drill/swim by 25's in M-R-S
1:00 rest
1 x 200 RACE in M-R-S from a dive
100 easy drill before you get out.
Do an excellent job with your HW tonight, be sure to bring in your interim progress reports so I can see how you're doing in school. Regular schedule tomorrow, Saturday OFF, then at 8 a.m. on Sunday. Have a great day!
Wednesday, December 19, 2012
Wednesday, December 19, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/breast pull with free kick, by 25's
1:00 rest
10 x 100 as follows:
odds- 50 6 kicks 1 stroke backstroke, 50 2 kicks 1 pull breaststroke @ 2:00
evens- swim back/breast by 50's, neg split each 50, @ 1:45
1:00 rest, check HR
LONG SWIM-
4 times through:
200 swim freestyle
200 swim backstroke
Descend the 400's 1-2 & 3-4
Check HR after last 400
Finish up with...
4 x 100 kick all out FAST, holding your best average ever (BAE!) @ 2:30
8 x 25 swim butterfly from a dive, build to FAST
100 easy drill before you go.
Do an excellent job with your HW tonight, be sure to 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/swim/drill/breast pull with free kick, by 25's
1:00 rest
10 x 100 as follows:
odds- 50 6 kicks 1 stroke backstroke, 50 2 kicks 1 pull breaststroke @ 2:00
evens- swim back/breast by 50's, neg split each 50, @ 1:45
1:00 rest, check HR
LONG SWIM-
4 times through:
200 swim freestyle
200 swim backstroke
Descend the 400's 1-2 & 3-4
Check HR after last 400
Finish up with...
4 x 100 kick all out FAST, holding your best average ever (BAE!) @ 2:30
8 x 25 swim butterfly from a dive, build to FAST
100 easy drill before you go.
Do an excellent job with your HW tonight, be sure to bring in your interim report cards so I can see how you're doing in school. Have a great day!
Tuesday, December 18, 2012
Tuesday, December 18, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/fly pull with free kick, by 25's
1:00 rest
8 x 75 @ 1:25- 25 ra2 la2 free drill, 50 drill/swim by 25's NO FREE
1:00 rest, check HR, then...
MOVE TO THE DEEP END
4 x 50 STRONG negative split kick on back @ 1:00- good UDK, really get those legs going!
3 sets of:
1 x 250 kick FAST on back @ 4:30
6 x 25 kick FAST with boards @ :45- keep track of average time
1 x 150 kick FAST on back @ 2:30
6 x 25 kick FAST with boards @ :45- get average time
1 x 50 kick all out FAST with boards @ 1:00
100 easy drill/swim by 25's after 1st & 2nd set; after 3rd set...
1 x 150 swim choice FAST for time
100 easy drill before you get out.
Do an excellent job with your HW tonight, make sure you bring in your interim progress reports so I can see how you're doing in school. If you're staying to time for the Mini-Meet, change quickly & be sure to have something to drink. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/fly pull with free kick, by 25's
1:00 rest
8 x 75 @ 1:25- 25 ra2 la2 free drill, 50 drill/swim by 25's NO FREE
1:00 rest, check HR, then...
MOVE TO THE DEEP END
4 x 50 STRONG negative split kick on back @ 1:00- good UDK, really get those legs going!
3 sets of:
1 x 250 kick FAST on back @ 4:30
6 x 25 kick FAST with boards @ :45- keep track of average time
1 x 150 kick FAST on back @ 2:30
6 x 25 kick FAST with boards @ :45- get average time
1 x 50 kick all out FAST with boards @ 1:00
100 easy drill/swim by 25's after 1st & 2nd set; after 3rd set...
1 x 150 swim choice FAST for time
100 easy drill before you get out.
Do an excellent job with your HW tonight, make sure you bring in your interim progress reports so I can see how you're doing in school. If you're staying to time for the Mini-Meet, change quickly & be sure to have something to drink. Have a great day!
Monday, December 17, 2012
Monday, December 17, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is fly kick on side/drill/swim/drill, by 25's
1:00 rest
4 sets of:
1 x 50 fist free br 3 @ 1:00
1 x 100 swim free br 3/5 by 50's @ 1:30
2 x 25 choice drill in MRS- NO FREE @ :40
2 x 50 swim/kick by 25's in same stroke @ 1:00 desc 1-2 to what you can
No rest between sets, check HR after last set.
6 sets of:
2 x 75 kick IM order by 25's on back @ 1:25
2 x 50 kick choice descend 1-2 to FAST with boards @ 1:10
1 x 150 swim negative split backstroke @ 2:20- good udk throughout!
No rest between sets, check HR after FAST 50 kick in each set.
If there is time...
10 x 25 from a dive swim butterfly build to FAST @ 1:00
100 easy drill before you get out.
Do an excellent job with your HW tonight, be sure to bring in your interim progress reports 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 fly kick on side/drill/swim/drill, by 25's
1:00 rest
4 sets of:
1 x 50 fist free br 3 @ 1:00
1 x 100 swim free br 3/5 by 50's @ 1:30
2 x 25 choice drill in MRS- NO FREE @ :40
2 x 50 swim/kick by 25's in same stroke @ 1:00 desc 1-2 to what you can
No rest between sets, check HR after last set.
6 sets of:
2 x 75 kick IM order by 25's on back @ 1:25
2 x 50 kick choice descend 1-2 to FAST with boards @ 1:10
1 x 150 swim negative split backstroke @ 2:20- good udk throughout!
No rest between sets, check HR after FAST 50 kick in each set.
If there is time...
10 x 25 from a dive swim butterfly build to FAST @ 1:00
100 easy drill before you get out.
Do an excellent job with your HW tonight, be sure to bring in your interim progress reports so I can see how you're doing in school. Have a great day!
Sunday, December 16, 2012
Sunday, December 16, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is 50 drill, 50 2 kicks 1 pull breaststroke drill
1:00 rest
6 x 100 @ 2:00 50 drill, 50 swim neg split (odds free, evens NO FREE)
6 sets of:
2 x 150 swim free br 3/5/3 by 50's @ 2:15
2 x 75 desc 1-2 to FAST @ 1:30 (odd sets swim free, even sets swim NO FREE)
No rest between sets, check HR after 2nd 75 in each set
After 3rd set...
3 x 350 swim free w/snorkels @ 6:00, desc 1-3 to what you can
1:00 rest, check HR
8 sets of:
2 x 25 @ :45- kick with boards, FAST to the 10/15 yard buoy marker
1 x 50 @ 1:00 kick FAST on back, get time (2 x 50 kick FAST @ 1:10 in even sets)
No rest between sets
200 easy drill/swim by 25's 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. 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 50 drill, 50 2 kicks 1 pull breaststroke drill
1:00 rest
6 x 100 @ 2:00 50 drill, 50 swim neg split (odds free, evens NO FREE)
6 sets of:
2 x 150 swim free br 3/5/3 by 50's @ 2:15
2 x 75 desc 1-2 to FAST @ 1:30 (odd sets swim free, even sets swim NO FREE)
No rest between sets, check HR after 2nd 75 in each set
After 3rd set...
3 x 350 swim free w/snorkels @ 6:00, desc 1-3 to what you can
1:00 rest, check HR
8 sets of:
2 x 25 @ :45- kick with boards, FAST to the 10/15 yard buoy marker
1 x 50 @ 1:00 kick FAST on back, get time (2 x 50 kick FAST @ 1:10 in even sets)
No rest between sets
200 easy drill/swim by 25's 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. Bring in your interim report cards so I can see how you're doing in school. Have a great day!
Friday, December 14, 2012
Friday, December 14, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is kick/swim/drill/drill, by 25's
1:00 rest
6 sets of:
4 x 25 @ :45
1&2- kick free on belly, head out & hands streamlined
3&4- 6 kicks 1 pull backstroke drill
1 x 150- swim backstroke @ 2:45 (odd sets) desc 1-3; or kick choice with boards @ 3:15 (even sets) desc 1-3
No rest between sets, check HR after each 150.
3 x 300 swim free with snorkels @ 5:30, desc 1-3 to what you can, and be sure to DO YOUR FLIP TURNS!
1:00 rest
Finish up with...
12 x 25 @ :40- odds are fly pull with free kick, evens are swim fly build to FAST
10 x 50 @ 1:00 back/breast by 25's- swim the back with a consistent & steady tempo (easy on the legs), then swim the breaststroke with a big, fat JUICY kick
100 easy drill before you get out.
Do an excellent job with your HW this weekend, don't wait until Sunday to get started. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is kick/swim/drill/drill, by 25's
1:00 rest
6 sets of:
4 x 25 @ :45
1&2- kick free on belly, head out & hands streamlined
3&4- 6 kicks 1 pull backstroke drill
1 x 150- swim backstroke @ 2:45 (odd sets) desc 1-3; or kick choice with boards @ 3:15 (even sets) desc 1-3
No rest between sets, check HR after each 150.
3 x 300 swim free with snorkels @ 5:30, desc 1-3 to what you can, and be sure to DO YOUR FLIP TURNS!
1:00 rest
Finish up with...
12 x 25 @ :40- odds are fly pull with free kick, evens are swim fly build to FAST
10 x 50 @ 1:00 back/breast by 25's- swim the back with a consistent & steady tempo (easy on the legs), then swim the breaststroke with a big, fat JUICY kick
100 easy drill before you get out.
Do an excellent job with your HW this weekend, don't wait until Sunday to get started. Have a great day!
Thursday, December 13, 2012
Thursday, December 13, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/6 kicks 1 stroke backstroke drill, by 25's
1:00 rest
4 sets of:
3 x 25 @ :40- 1&2- drill; #3- swim build to FAST (odd sets free, even sets choice)
1 x 75 kick on back @ 1:40, desc 1-2 & 3-4; 2&4 should be juicy FAST!
No rest between sets, check HR after 4th round.
9 x 100 kick as follows:
1-3, desc on back @ 2:15
4-6, choice @ 1:40
7-9, with boards desc @ 2:30
1:00 rest, check HR
Finish up with...
18 x 75 @ 1:30 in sets of 3;
odd sets of 3, 50 swim, 25 kick desc 1-3
even sets of 3, swim IM (NO FREE)
Do an excellent job with your HW tonight, be sure to 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 kick/drill/drill/6 kicks 1 stroke backstroke drill, by 25's
1:00 rest
4 sets of:
3 x 25 @ :40- 1&2- drill; #3- swim build to FAST (odd sets free, even sets choice)
1 x 75 kick on back @ 1:40, desc 1-2 & 3-4; 2&4 should be juicy FAST!
No rest between sets, check HR after 4th round.
9 x 100 kick as follows:
1-3, desc on back @ 2:15
4-6, choice @ 1:40
7-9, with boards desc @ 2:30
1:00 rest, check HR
Finish up with...
18 x 75 @ 1:30 in sets of 3;
odd sets of 3, 50 swim, 25 kick desc 1-3
even sets of 3, swim IM (NO FREE)
Do an excellent job with your HW tonight, be sure to bring in your interim report cards so I can see how you're doing in school. Have a great day!
Thursday, December 13, 2012
SMAC- Bronze with Maureen & Hannah
All review today, the Mini-Meet is next Tuesday, December 18 at 6:00 p.m.- get excited!!
Thanks for being a part of the Fall Bronze Session, be sure to register at the Front Desk for the Winter Session.
Happy Holidays,
Maureen, Hannah & Erik
SMAC- Bronze with Maureen & Hannah
All review today, the Mini-Meet is next Tuesday, December 18 at 6:00 p.m.- get excited!!
Thanks for being a part of the Fall Bronze Session, be sure to register at the Front Desk for the Winter Session.
Happy Holidays,
Maureen, Hannah & Erik
Wednesday, December 12, 2012
Wednesday, December 12, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is 50 2 kicks 1 pull breaststroke, 25 drill, 25 kick
1:00 rest
3 sets of:
1 x 100 @ 1:45- 50 ra2 la2 free, 50 swim free build kick
1 x 100 drill/swim by 25's NO FREE @ 1:45
4 x 50 kick @ :55 (1st set on back; 2nd set with boards; 3rd go 50's kick on back @ 1:10, desc 1-2 & 3-4)
After 3rd set, get right into...
6 x 75 @ 1:20
25 swim back, 25 swim breast. 25 kick FAST free on back
1:00 rest, check HR
LONG SWIM-
4 times through-
100 swim IM, desc effort 1-4
100 kick on back- neg split with 5 FAST udk off each wall
100 swim free br 3/5 by 50's- 85% effort on 2nd 50
:10 rest
100 kick FAST with boards- 50 free, 50 breaststroke
Finish up with...
FLY DRILLING WITH FINS (with Silver)
200 easy drill/kick by 25's before you get out. Do an excellent job with your HW tonight & be sure to 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 50 2 kicks 1 pull breaststroke, 25 drill, 25 kick
1:00 rest
3 sets of:
1 x 100 @ 1:45- 50 ra2 la2 free, 50 swim free build kick
1 x 100 drill/swim by 25's NO FREE @ 1:45
4 x 50 kick @ :55 (1st set on back; 2nd set with boards; 3rd go 50's kick on back @ 1:10, desc 1-2 & 3-4)
After 3rd set, get right into...
6 x 75 @ 1:20
25 swim back, 25 swim breast. 25 kick FAST free on back
1:00 rest, check HR
LONG SWIM-
4 times through-
100 swim IM, desc effort 1-4
100 kick on back- neg split with 5 FAST udk off each wall
100 swim free br 3/5 by 50's- 85% effort on 2nd 50
:10 rest
100 kick FAST with boards- 50 free, 50 breaststroke
Finish up with...
FLY DRILLING WITH FINS (with Silver)
200 easy drill/kick by 25's before you get out. Do an excellent job with your HW tonight & be sure to bring in your interim report cards so I can see how you're doing in school. Have a great day!
Tuesday, December 11, 2012
Tuesday, December 11, 2012
SMAC- Bronze with Maureen & Hannah
Review streamlined pushoffs & underwater dolphin kicks before they get!
Warmup:
6 x 50 @ :15 rest- 25 6 kicks 1 stroke backstroke, then 2nd 25 is 2 kicks 1 pull breaststroke drill
6 x 25 @ :15 rest- kick on back with 5 FAST udk off the wall
1:00 rest
Review:
Breaststroke kick with boards, on deck if necessary
Fly drilling with fins: "lift & drop," lift & drop with full arm stroke; 3k1p, swim full stroke fly
Finish up with...
Starts & turns
Ask if anybody needs the handout regarding registration and the Mini-Meet (next Tuesday, December 18!). Be sure to bring in your report cards so we can see how you're doing in school. Get excited for the Mini-Meet & have a great day!
SMAC- Bronze with Maureen & Hannah
Review streamlined pushoffs & underwater dolphin kicks before they get!
Warmup:
6 x 50 @ :15 rest- 25 6 kicks 1 stroke backstroke, then 2nd 25 is 2 kicks 1 pull breaststroke drill
6 x 25 @ :15 rest- kick on back with 5 FAST udk off the wall
1:00 rest
Review:
Breaststroke kick with boards, on deck if necessary
Fly drilling with fins: "lift & drop," lift & drop with full arm stroke; 3k1p, swim full stroke fly
Finish up with...
Starts & turns
Ask if anybody needs the handout regarding registration and the Mini-Meet (next Tuesday, December 18!). Be sure to bring in your report cards so we can see how you're doing in school. Get excited for the Mini-Meet & have a great day!
Tuesday, December 11, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/swim by 25's
1:00 rest
8 x 50 @ 1:10
25 kick- 5 FAST udk, then build kick to the turn
25 choice drill NO FREE- be as sharp with the drill, not sloppy!
1 x 600 as follows:
100 swim negative split backstroke, 25 swim breast, 25 swim fly
1:00 rest
8 x 50- odds swim free/NO FREE by 25's @ :55, evens choice kick with boards @ 1:00
1 x 200 swim free with snorkel @ 3:30- get time
8 x 50- odds swim free br 3/5 by 25's @ :50, evens kick choice with boards @ 1:00
1 x 200 swim free with snorkel @ 3:30- faster than 1st 200
8 x 50- odds swim free br 3/5 by 25's @ :45, evens choice kick with boards @ :55
1 x 300 swim free (NO SNORKEL), desc the 3 x 100 1-3 to something juicy!
1:00 rest, check HR
1 x 600 kick- 100 neg split on back (free), 50 kick FAST choice with boards
100 easy drill before you get out.
Do an excellent job with your HW tonight, be sure to being 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 kick/drill/drill/swim by 25's
1:00 rest
8 x 50 @ 1:10
25 kick- 5 FAST udk, then build kick to the turn
25 choice drill NO FREE- be as sharp with the drill, not sloppy!
1 x 600 as follows:
100 swim negative split backstroke, 25 swim breast, 25 swim fly
1:00 rest
8 x 50- odds swim free/NO FREE by 25's @ :55, evens choice kick with boards @ 1:00
1 x 200 swim free with snorkel @ 3:30- get time
8 x 50- odds swim free br 3/5 by 25's @ :50, evens kick choice with boards @ 1:00
1 x 200 swim free with snorkel @ 3:30- faster than 1st 200
8 x 50- odds swim free br 3/5 by 25's @ :45, evens choice kick with boards @ :55
1 x 300 swim free (NO SNORKEL), desc the 3 x 100 1-3 to something juicy!
1:00 rest, check HR
1 x 600 kick- 100 neg split on back (free), 50 kick FAST choice with boards
100 easy drill before you get out.
Do an excellent job with your HW tonight, be sure to being in your interim report cards so I can see how you're doing in school. Have a great day!
Friday, December 7, 2012
Friday, December 7, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick, by 25's
1:00 rest
8 x 75 @ 1:45 as follows:
25 kick, 25 drill, :10 rest, 25 swim build to FAST (2 free, 2 NO FREE)
12 x 50 @ 1:05, odds & evens-
odds- swim free/NO FREE by 25's
evens- swim choice/kick by 25's
1:00 rest
8 x 1/2 pool sprints @ :45
12 x 25's from mid-pool, working on turns (2 free, 2 NO FREE)
3 starts before you get out. Be sure to bring your HW with you to the meet, and drink plenty of water on the way up there. Get excited to race this weekend, see you at the pool!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick, by 25's
1:00 rest
8 x 75 @ 1:45 as follows:
25 kick, 25 drill, :10 rest, 25 swim build to FAST (2 free, 2 NO FREE)
12 x 50 @ 1:05, odds & evens-
odds- swim free/NO FREE by 25's
evens- swim choice/kick by 25's
1:00 rest
8 x 1/2 pool sprints @ :45
12 x 25's from mid-pool, working on turns (2 free, 2 NO FREE)
3 starts before you get out. Be sure to bring your HW with you to the meet, and drink plenty of water on the way up there. Get excited to race this weekend, see you at the pool!
Thursday, December 6, 2012
Thursday, December 6, 2012
SMAC- Bronze with Maureen & Hannah
Review streamlined pushoffs & five FAST underwater dolphin kicks with everybody before they get in!
WARMUP:
8 x 50 @ :15 rest, 25 fist free drill, 25 double arm back drill (elbows close to side as they pull underwater); they should all work on the flip turn from freestyle to backstroke.
REVIEW:
Breaststroke kick with boards- concentrate on gliding at the end of each kick (feel feet touching each other at the end of the kick).
Butterfly drilling with fins- lift & drop drill; L&D drill with arm stroke when breathing; 3k1p; full stroke butterfly swim.
Work on turns & starts before they go.
Remind everybody that the Mini-Meet is on Tuesday, December 18, at 6:00 p.m. (for both groups). Do an excellent job with your HW tonight & get excited for the Mini-Meet. Have a great day!
SMAC- Bronze with Maureen & Hannah
Review streamlined pushoffs & five FAST underwater dolphin kicks with everybody before they get in!
WARMUP:
8 x 50 @ :15 rest, 25 fist free drill, 25 double arm back drill (elbows close to side as they pull underwater); they should all work on the flip turn from freestyle to backstroke.
REVIEW:
Breaststroke kick with boards- concentrate on gliding at the end of each kick (feel feet touching each other at the end of the kick).
Butterfly drilling with fins- lift & drop drill; L&D drill with arm stroke when breathing; 3k1p; full stroke butterfly swim.
Work on turns & starts before they go.
Remind everybody that the Mini-Meet is on Tuesday, December 18, at 6:00 p.m. (for both groups). Do an excellent job with your HW tonight & get excited for the Mini-Meet. Have a great day!
Thursday, December 6, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/choice breaststroke drill, by 25's
1:00 rest
3 sets of:
1 x 150 @ 3:00- drill/swim by 25's
1 x 250 @ 4:45- odd 50's are swim build, even 50's are kick easy/FAST with boards
No rest between sets; you can change strokes after each set if you'd like.
After 3rd set, continue right into...
8 x 100 @ 1:40 as follows:
odds- 75 swim free br 3/5/3 by 25's, 25 swim NO FREE build to FAST
evens- 75 swim free br 3/5/3 by 25's, 25 kick FAST
1:00 rest, check HR
6 sets of:
4 x 25 @ :40- odds are 15y swim FAST, 10y drill; evens are build to FAST
1 x 50* swim all out FAST from a dive @ 1:00
*in even sets, you'll go a 2nd 50, all out kick FAST on back
No rest between sets.
150 easy drill/swim by 25's before you get out.
Do an excellent job with your HW tonight & get excited for the meet this weekend. Be sure to bring plenty of schoolwork with you to the meet. Workout tomorrow is either 5:30 a.m. or 4 p.m. Everybody will be done by 5 p.m. on Friday. NO WORKOUT ON MONDAY, DECEMBER 10. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/choice breaststroke drill, by 25's
1:00 rest
3 sets of:
1 x 150 @ 3:00- drill/swim by 25's
1 x 250 @ 4:45- odd 50's are swim build, even 50's are kick easy/FAST with boards
No rest between sets; you can change strokes after each set if you'd like.
After 3rd set, continue right into...
8 x 100 @ 1:40 as follows:
odds- 75 swim free br 3/5/3 by 25's, 25 swim NO FREE build to FAST
evens- 75 swim free br 3/5/3 by 25's, 25 kick FAST
1:00 rest, check HR
6 sets of:
4 x 25 @ :40- odds are 15y swim FAST, 10y drill; evens are build to FAST
1 x 50* swim all out FAST from a dive @ 1:00
*in even sets, you'll go a 2nd 50, all out kick FAST on back
No rest between sets.
150 easy drill/swim by 25's before you get out.
Do an excellent job with your HW tonight & get excited for the meet this weekend. Be sure to bring plenty of schoolwork with you to the meet. Workout tomorrow is either 5:30 a.m. or 4 p.m. Everybody will be done by 5 p.m. on Friday. NO WORKOUT ON MONDAY, DECEMBER 10. Have a great day!
Wednesday, December 5, 2012
Wednesday, December 5, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is 6 kicks 1 stroke back drill, then kick/drill/swim by 25's
1:00 rest
3 sets of:
1 x 125 @ 2:30- 50 fist free drill br 3, 75 drill/swim/drill by 25's
5 x 25 @ :40-
odds are 15m swim FAST/10m drill
evens are kick on back build to FAST
No rest between sets, check HR after 3rd set
LONG SWIM:
4 times through, FAST udk throughout
150 swim STRONG negative split freestyle
50 swim FAST choice, NO FREE
50 kick BIG negative split breaststroke with boards (KM- dolphin kick)
150 swim STRONG negative split backstroke
Desc the 400's 1-2 & 3-4 to something juicy!
Check HR when you finish.
All @ 5:30-
1 x 300 kick on back, desc the 3 x 100 to what you can - focus on 5 FAST udk throughout
3 x 100 kick @ 1:50 with boards- 1st 50 is free, 2nd 50 choice NO FREE
1 x 300 swim backstroke desc the 3 x 100 to something juicy!
Check HR
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 6 kicks 1 stroke back drill, then kick/drill/swim by 25's
1:00 rest
3 sets of:
1 x 125 @ 2:30- 50 fist free drill br 3, 75 drill/swim/drill by 25's
5 x 25 @ :40-
odds are 15m swim FAST/10m drill
evens are kick on back build to FAST
No rest between sets, check HR after 3rd set
LONG SWIM:
4 times through, FAST udk throughout
150 swim STRONG negative split freestyle
50 swim FAST choice, NO FREE
50 kick BIG negative split breaststroke with boards (KM- dolphin kick)
150 swim STRONG negative split backstroke
Desc the 400's 1-2 & 3-4 to something juicy!
Check HR when you finish.
All @ 5:30-
1 x 300 kick on back, desc the 3 x 100 to what you can - focus on 5 FAST udk throughout
3 x 100 kick @ 1:50 with boards- 1st 50 is free, 2nd 50 choice NO FREE
1 x 300 swim backstroke desc the 3 x 100 to something juicy!
Check HR
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!
Tuesday, December 4, 2012
Tuesday, December 4, 2012
SMAC- Bronze
Review streamlined pushoffs & underwater dolphin kick with everybody before they get in!
Warmup:
3 x 100 @ :15 rest- 50 ra2 la2 free drill, 50 kick on back with 5 FAST udk
3 x 100 @ :15 rest- 50 swim free, 50 2 kicks 1 pull breaststroke drill
3 x 50 swim breaststroke/freestyle by 25's, desc 1-3 to FAST (work on great pullouts)!
With fins:
Butterfly drilling-
Lift & drop; L&D with full arm stroke; 3k1p; regular swim fly
Finish up with...
Work on freestyle flip turns, starts if you can
Everybody do an excellent job on your HW tonight, be sure to tell your parents about the MINI-MEET ON DECEMBER 18, and practice your breaststroke kick in front of the big mirror at home. Have a great day!
SMAC- Bronze
Review streamlined pushoffs & underwater dolphin kick with everybody before they get in!
Warmup:
3 x 100 @ :15 rest- 50 ra2 la2 free drill, 50 kick on back with 5 FAST udk
3 x 100 @ :15 rest- 50 swim free, 50 2 kicks 1 pull breaststroke drill
3 x 50 swim breaststroke/freestyle by 25's, desc 1-3 to FAST (work on great pullouts)!
With fins:
Butterfly drilling-
Lift & drop; L&D with full arm stroke; 3k1p; regular swim fly
Finish up with...
Work on freestyle flip turns, starts if you can
Everybody do an excellent job on your HW tonight, be sure to tell your parents about the MINI-MEET ON DECEMBER 18, and practice your breaststroke kick in front of the big mirror at home. Have a great day!
Tuesday, December 4, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/fly pull with free kick, by 25's
1:00 rest
6 x 50 @ 1:00
odds- drill/kick by 25's
evens- swim (build)/drill by 25's
3 sets of:
1 x 150 swim freestyle br 3/5/3 by 50's @ 2:15 (2nd 75 @ 85% effort); lane 3 go 1 x 100
1 x 50 swim NO FREE (same stroke as 6 x 50 above) @ 1:10, 2nd 25 @ 85% effort)
1 x 150 swim free- as above
2 x 50 swim @ 1:10, same stroke as above, desc 1-2 to all out smoking FAST
No rest between sets; check HR after 2nd 50 in each set
From a dive:
400 IM swim- negative split each 100, focus on 5 FAST udk throughout!
Get time & check HR
1:00 rest
With fins:
24 x 25 @ :45 as follows:
1&2- 15m swim FAST, 10m drill
#3- swim all out FAST
#4- underwater dolphin kick LUNGBUSTER (should be FAST)!
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/fly pull with free kick, by 25's
1:00 rest
6 x 50 @ 1:00
odds- drill/kick by 25's
evens- swim (build)/drill by 25's
3 sets of:
1 x 150 swim freestyle br 3/5/3 by 50's @ 2:15 (2nd 75 @ 85% effort); lane 3 go 1 x 100
1 x 50 swim NO FREE (same stroke as 6 x 50 above) @ 1:10, 2nd 25 @ 85% effort)
1 x 150 swim free- as above
2 x 50 swim @ 1:10, same stroke as above, desc 1-2 to all out smoking FAST
No rest between sets; check HR after 2nd 50 in each set
From a dive:
400 IM swim- negative split each 100, focus on 5 FAST udk throughout!
Get time & check HR
1:00 rest
With fins:
24 x 25 @ :45 as follows:
1&2- 15m swim FAST, 10m drill
#3- swim all out FAST
#4- underwater dolphin kick LUNGBUSTER (should be FAST)!
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, December 3, 2012
Monday, December 3, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/breast pull with free kick, by 25's
1:00 rest
4 sets of:
3 x 50 drill/kick by 25's @ 1:10
1 x 75 @ 1:30- 50 swim/25 kick (same stroke as 50's above), desc 1-2 to something juicy
NO FREE in 3rd & 4th sets.
3 sets of:
1 x 75 @ 1:30 kick FAST with boards
3 x 25 kick with boards descend 1-3 to all out FAST
3 x 25 kick on back FAST @ :35
3 x 75 @ 1:45 kick on back desc 1-3 to all out FAST
No rest between sets.
After 3rd set...
3 x 200 @ 4:00- 100 swim free, 100 swim IM, desc 1-3 to something juicy
1:00 rest, check HR
With fins, finish up with...
24 x 25 @ :45 as follows:
1&2- 15m swim FAST, 10m drill
3- swim all out FAST
#4- dolphin kick LUNGBUSTER (FAST)
No rest between sets of 4.
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 drill/kick/drill/breast pull with free kick, by 25's
1:00 rest
4 sets of:
3 x 50 drill/kick by 25's @ 1:10
1 x 75 @ 1:30- 50 swim/25 kick (same stroke as 50's above), desc 1-2 to something juicy
NO FREE in 3rd & 4th sets.
3 sets of:
1 x 75 @ 1:30 kick FAST with boards
3 x 25 kick with boards descend 1-3 to all out FAST
3 x 25 kick on back FAST @ :35
3 x 75 @ 1:45 kick on back desc 1-3 to all out FAST
No rest between sets.
After 3rd set...
3 x 200 @ 4:00- 100 swim free, 100 swim IM, desc 1-3 to something juicy
1:00 rest, check HR
With fins, finish up with...
24 x 25 @ :45 as follows:
1&2- 15m swim FAST, 10m drill
3- swim all out FAST
#4- dolphin kick LUNGBUSTER (FAST)
No rest between sets of 4.
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!
Sunday, December 2, 2012
Sunday, December 2, 2012
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is 50 2 kicks 1 pull breaststroke, 25 drill, 25 fly kick on side
1:00 rest
3 x 100 @ 1:50- 50 ra2 la2 free drill- watch head position, then 50 choice drill NO FREE
3 x 50 swim free/NO FREE by 25's @ :55
3 x 50 swim/kick choice by 25's @ :55
3 x 50 kick on back @ :55
1:00 rest, check HR
4 sets of:
3 x 25 swim fly build to FAST @ :35
4 x 50 swim/kick- back in odd sets @ :55; breast in even sets @ 1:00
1 x 150 swim STRONG negative split - add 1 x 150 in each set; odd 150's are free @ 2:15, even 150's are backstroke @ 2:30
No rest between sets; check HR after 4th set.
Finish up with...
20 x 25 kick all out FAST @ :45- 2 on back, 2 with boards; change kick every 4th 25
Until 6 p.m.,
work on "straightline starts" from a dive.
Change quickly for drylands. Make sure your HW is done & you're ready for the week ahead at school. Have a great day & get excited for the meet next weekend!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is 50 2 kicks 1 pull breaststroke, 25 drill, 25 fly kick on side
1:00 rest
3 x 100 @ 1:50- 50 ra2 la2 free drill- watch head position, then 50 choice drill NO FREE
3 x 50 swim free/NO FREE by 25's @ :55
3 x 50 swim/kick choice by 25's @ :55
3 x 50 kick on back @ :55
1:00 rest, check HR
4 sets of:
3 x 25 swim fly build to FAST @ :35
4 x 50 swim/kick- back in odd sets @ :55; breast in even sets @ 1:00
1 x 150 swim STRONG negative split - add 1 x 150 in each set; odd 150's are free @ 2:15, even 150's are backstroke @ 2:30
No rest between sets; check HR after 4th set.
Finish up with...
20 x 25 kick all out FAST @ :45- 2 on back, 2 with boards; change kick every 4th 25
Until 6 p.m.,
work on "straightline starts" from a dive.
Change quickly for drylands. Make sure your HW is done & you're ready for the week ahead at school. Have a great day & get excited for the meet next weekend!
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