Friday, March 15, 2013

SMAC- Gold and Silver, at 6:00 p.m. in the middle pool with Hannah, Maureen & Kandy

GOLD- 400 swim freestyle/400 reverse IM (go drill/kick by 25's on the IM)
SILVER- 300 swim easy freestyle/200 reverse IM (each 50 in the IM is drill/kick by 25's)
1:00 rest

6 x 75 @ 1:30 (Gold) or 2:00 (Silver) as follows-
25 ra2 la2 free drill, 50 drill/kick by 25's NO FREE
3 x 100 swim easy free br 3/NO FREE by 50's @ 1:50 (Gold) or 2:30 (Silver)
8 x 50 swim swim as follows-
Gold- @ :55
Silver- @ 1:30
odds- swim free br 3
evens- swim free br 3/NO FREE by 25's
Finish up with...
6 x 25 @ 1:00, 1/2 swim FAST 1/2 drill
 1:00 rest, check HR

FROM MID-POOL-
work on turns for ten minutes (everybody should go at least 8 turns)
50 easy drill before you get out.

Be sure to thank Hannah, Maureen & Kandy for running workout tonight. Do an excellent job with your HW tonight, don't wait until Sunday Night to get started. Good luck to those of you doing the play this weekend. REMEMBER- warmup times for the meet have been emailed to your parents; NO WORKOUT FOR ANYBODY ON SUNDAY; regular workout time on Monday for time trials, (Gold kids can come at 4:30 p.m. if they'd like), then off for the rest of next week. Get excited for the meet and have a great day!

Friday, March 15, 2013

SMAC- Senior II
Anytime after 4 p.m., swim in the middle pool

400 swim easy freestyle
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest

8 x 50 @ 1:00 as follows:
2- free, 2- NO FREE;
In each set of 2, #1 is drill/kick by 25's, #2 is drill/swim by 25's
4 x 150 @ :15 rest as follows-
50 swim free br 3, 25 kick choice; 75 drill/swim/drill by 25's NO FREE
4 x 75 swim free br 3 @ 1:15
8 x 50 swim @ :55, odds are free, evens are free/NO FREE by 25's
1:00 rest, check HR

12 x 25 @ :45 in 4 sets of 3 as follows:
1- kick choice on back with FAST breakout, then easy kick to the end
2- choice drill
3- swim dps, same stroke as 2nd 25
Check HR after #12, then an easy 50 before you get out.

Do an excellent job with your HW tonight, don't wait until Sunday Night to get started. Your parents have the warmup times for this weekend- get excited to race! I'm looking forward to seeing everybody on deck tomorrow, have a great day!

Thursday, March 14, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is da backstroke drill, then drill/drill/kick by 25's
1:00 rest

3 sets of:
1 x 200 @ 3:15- 100 swim free br 3, 100 drill/swim by 25's NO FREE
6 x 25 @ :40, should be same stroke as 2nd 100 of 200 above
odd 25's- 1/2 swim FAST 1/2 drill
even 25's- swim build to FAST
No rest between sets, check HR after 3rd set.

With fins, 4* sets of:
4 x 25 @ :45- as above
1** x 50 @ 1:00 (@ 1:10 in other sets) swim all out FAST for time (target best time in scy or faster)
*Kelly, Margaret & Walter get out after 3 sets.
**add 1 x 50 in each round, so you'll go 4 x 50 @ 1:10 in 4th round
No extra rest between sets, check HR after last 50 in each round.
Abby J- 100 easy after fin set, then 1000 Free for time!


Finish up with...
3 x 450 swim free br 3 desc 1-3 to what you can @ 6:30
Check HR after each 450.

1 x 200 drill/kick by 25's before you get out.

Do an excellent job with your HW tonight, get excited for the meet this weekend. REMEMBER: workout tomorrow will be at 6 p.m. with Hannah, Maureen & Kandy; NO WORKOUT ON SUNDAY; Monday regular workout time for time trials, then off the rest of the week. Have a great day!

Wednesday, March 13, 2013

SMAC- Gold
Happy Birthday, Isaiah!

400 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
1:00 rest

6 x 100 @ 1:45 as follows:
odds- 50 drill/50 kick
evens- swim IM, desc 1-3 to what you can
1:00 rest, check HR

3 sets of:
2 x 50 kick neg split on back @ :55
1 x 75 drill/swim/drill by 25's @ 1:25
1 x 75 swim/drill/swim by 25's @ 1:15- build the 25's swim to FAST
No rest between sets of 3. Check HR after 3rd set, then continue right into...
12 x 50 as follows:
2- swim free/NO FREE by 25's
2- swim/kick choice by 25's
1-4 @ :55
5-8 @ :50
9-12 @ :45!!
1:00 rest, check HR

LONG SWIM-
1000* free br 3- descend the 5 x 200 to something juicy!
*Selected swimmers may go 100 free/100 main race stroke if they'd like
1:00 rest, get fins

With fins...
Fly drilling in sets of 6 x 25 @ :45

150 easy drill/kick by 25's = approximately 4500 scy. Do an excellent job with your HW tonight, get excited for the meet this weekend! Regular workout schedule tomorrow, except Kelly, Margaret & Walter will be done by 7 p.m. Everybody else will have workout on Friday from 6-7 p.m. Have a great day!

Tuesday, March 12, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is kick/drill/kick/swim by 25's
1:00 rest

4 sets of:
2 x 50 swim/kick by 25's @ :55
2 x 50 kick neg split on back @ :55
1 x 75 kick FAST with boards @ 1:40- get time
No rest between sets.

4 sets of:
3 x 50 as follows:
1&2- drill/kick by 25's @ 1:00
#3- all kick on back @ :50
1 x 100 swim free br 3/NO FREE by 50's @ 1:30
No rest between sets.

With fins, finish up with...
6 sets of:
4 x 25 @ :40- odds are 15M swim FAST, 10M drill; evens are swim build to FAST
1 x 50 swim all out FAST @ :40
No rest between sets, check HR after last set.

200 easy drill/swim by 25's = 4000 scy

Do an excellent job on your HW tonight & get excited for the meet this weekend. LONG SWIM tomorrow. Have a great day!

Monday, March 11, 2013

SMAC- Gold
Congrats to all SMAC student-athletes and their families: 12th place finish at MD SCY State Champs (out of 39 teams)! Great job!

400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
8 x 50 @ 1:00 drill/swim by 25's, odds free, evens NO FREE
3 x 100 kick on back @ 1:50, 25 moderate, 25 FAST, good udk throughout
1:00 rest, check HR

4 x 75 @ 1:15 swim/kick/swim by 25's, all the same stroke
1 x 100 @ 1:30 swim free/NO FREE by 50's, neg split each 50
     3 x 75 as above, but now @ 1:10
     2 x 100 as above, @ 1:30
2 x 75 @ 1:10, as above
3 x 100 @ 1:30, as above
     1 x 75 @ 1:10- as above
     4 x 100 @ 1:30- as above
1:00 rest, check HR

4* sets of:
1 x 150 kick neg split @ 2:45
1 x 100 kick BIGGER neg split @ 1:45
1 x 50 kick all out FAST for time @ 1:00
No rest between sets, check HR after each round.
*in odd sets, the 100 is with a board
*in even sets, the 150 & 50 are with a board

150 easy drill = 4400 scy.

Do an excellent job with your HW tonight, get excited for the meet this weekend. Have a great day!

Sunday, March 10, 2013

SMAC- Gold
Get a board from the Lifeguard Office before you start

400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/fly pull with free kick, by 25's
1:00 rest

25 x 50 in sets of 5 as follows:
1&2- choice drill, always @ 1:00, different stroke in each round of 5
3, 4 & 5- always kick (same stroke for all 3) as follows-
1st & 2nd round of 5 (#'s 3,4 & 5, then #'s 8, 9 & 10) @ :55, neg split
3rd & 4th round of 5 (#'s 13, 14 & 15, then #'s 18, 19 & 20) @ :50, neg split
5th round of 5 (#'s 23, 24 & 25) @ :45, can use a board if you'd like
:30 rest, then...
3 x 100 swim/kick (kick on back) @ 1:45 desc 1-3 to what you can
3 x 100 kick with boards desc 1-3 to what you can @ 2:00

1:00 rest, check HR

3 sets of:
1 x 350 @ 6:00 (make this interval)- 200 swim free br 3 (3rd 50 is kick with board), then 150 swim backstroke, descend the 50's 1-3 to something juicy!
1 x 350 @ 6:15 (6:30 if necessary)- 200 swim free br 3 (3rd 50 kick on back), then 150 kick with boards, desc the 50's 1-3 to something juicy!
6 x 50 swim IM order by 25's (NO FREE), so fly/back on odd 50's, then back/breast on even 50's- 1st two rounds @ :55; 3rd time though the set, these 50's are @ :50- you'll have to hustle here!
:30 rest after each set, check HR

100 easy drill before you get out. Do an excellent job on your HW tonight, make sure you're ready for the week ahead at school. Great seeing Margaret at the meet last night, thanks for coming up! Get excited for the meet next weekend. Have a great day!

Friday, March 8, 2013

SMAC- Gold
Make sure you have a parent on deck while you're swimming

400 swim freestyle
400 reverse IM- each 100 is choice breaststroke drill, then drill/drill/fly kick on side by 25's
1:00 rest


2 x 125 @ 2:30- 50 6 kicks 1 stroke backstroke drill, 25 breast kick on back, 50 2 kicks 1 pull breaststroke drill- don't rush these drills!
3 x 100 @ 1:45 (@ 1:50 if necessary)- 50 SLOW catchup free drill, 50 kick neg split on back
6 x 75 @ 1:15 swim back/breast/free by 25's
16 x 50 @ :50 in 4 sets of 4 as follows:
1&2- swim/kick choice by 25's
3&4- kick on back, make the interval- you'll have to hustle here, 5 FAST udk will help
1:00 rest, check HR

2 x 250 swim free br 3 @ 3:40 (that's 1:25 per 100)
1 x 400 swim free br 3, get time
2 x 250 swim free br 3 @ 3:30 (that's 1:20 per 100, plus :10 rest at the end)
1 x 400 swim free br 3, get time- should be faster than #1
6 x 50 swim choice @ :50
1 x 400 swim all out giddyup & go freestyle br 3- get time & check HR, should be fastest of the day!
1:00 rest

Finish up with...
16 x 25 kick FAST on back as follows:
1-4 @ :45, all FAST, keep track of average time
5-8 @ :35- how close can you stay to what you averaged in the first set of 4?
9-12 @ :45- should all be juicy FAST
13-16 @ :30- still should be FAST

100 easy drill before you get out. Do an excellent job with your HW tonight, rest up this weekend, drink lots of water and eat good food. Get excited for the meet next weekend. Have a great day!

Friday, March 8, 2013

SMAC- Senior II
Be sure to swim in the middle pool where they have a lifeguard

400 swim freestyle
200 reverse IM- each 50 is drill/kick on back, by 25's
1:00 rest

4 x 50 drill @ 1:00 choice
3 x 150 @ 2:45- 75 drill/swim/drill, then 50 kick neg split, then 25 swim build to FAST
6 x 75 @ 1:15- odds are 50 swim in main race stroke, 25 kic, evens are swim IM (NO FREE)
12 x 25 @ :40 in sets of 3 as follows:
1&2- 1/2 swim FAST 1/2 drill
#3- dolphin kick LUNGBUSTER from a dive
1:00 rest check HR

24 x 50 kick in 4 sets of 6 as follows:
1-3 kick @ :50, make the interval
4-6 kick desc 1-3 to all out FAST @ 1:10
1:00 rest

SPEEDSET:
16 x 50 @ 1:30 in 4 sets of 4
1- 20 yards swim FAST then 30 yards drill
2- 30 yards swim FAST then 20 yards drill
3- all swim FAST
4- all drill
Change strokes after each set of 4

Finish up with...
1 x 400- 50 kick negative split on back, 50 drill choice

Do an excellent job with your HW tonight, be sure to rest up this weekend, drink a lot of water & eat good food. Get excited for the meet next weekend. Have a great day!

Thursday, March 7, 2013

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

Everybody does the following set-
2 sets of:
4 x 75 @ 1:25- 25 ra2 la2 free, 50 drill in M-R-S, NO FREE
1 x 200 @ 3:30- 50 swim, 50 kick (2x), desc the 100's 1-2 to what you can; should be the same stroke as what you drilled on the 75's above (NO FREE)
No rest between sets, check HR after 2nd set.

Just the MD States swimmers do the following set (everybody else skip down to the next set)-
MD States (Abby, Bekah, Kelly, Connor, Isaiah, Logan, Nolan)-
12 x 50 @ 1:00 as follows (not a hard stroke, just work on the 5 udk off the turn on the 25 kick)
2- swim free/NO FREE by 25's
1- swim/kick by 25's choice- work the 5 FAST udk, then the kick is easy
After #12, check HR, then...
10 turns from mid-pool, then a 50 easy & you're done! On deck tomorrow by 7:15 a.m., get excited!

Non-States swimmers do the following two sets 16 x 100's & 3 x 300 kick)- do a great job!
Jr. Champs (and those not going to Jr. Champs)
16 x 100 in 4 sets of 4 as follows:
1&2- swim free br 3, except 3rd 25 is kick FAST on back @ 1:30
3&4- swim IM, except 4th 25 is kick FAST free on back @ 1:45, desc this 100 1-2 to what you can
1:00 rest after #16, check HR

3 x 300 kick on back as follows, :30 rest after each 300
#1- 1st 25 is kick FAST, then 75 kick moderate- 3 times through
#2- 50 kick FAST, 50 kick moderate- 3 times though
#3- 75 kick FAST, get out & dive in for a a 25 LUNGBUSTER (dolphin kick)- 3 times though
1:00 rest, check HR

100 easy drill your choice before you get out = 4400 scy. Do an excellent job with your HW tonight, get excited for the meet next weekend. Be sure to have one of your parents on deck tomorrow afternoon while you're hear swimming. Have a great day!

Thursday, March 7, 2013

SMAC- Senior II

400 swim freestyle
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest

4 x 200 @ :15 rest-
odds- 50 fist free drill br 3, 50 kick on back neg split
evens- 50 drill NO FREE, 50 swim (same stroke as 50 drill) neg split
16 x 50 as follows:
1-4 swim 25 free br 3, 25 swim NO FREE build to at least 85% effort
5-8 swim/kick by 25's - same stroke as 2nd 25 above
#'s 1-8 are @ :55
#'s 9-16 are @ :45- you'll have to hustle here!
1:00 rest, check HR

Some juicy kicking:
4 x 50 kick neg split on back @ :55
2 x 100 kick with boards @ 1:40- make the interval
4 x 50 kick on back @ :50- make the interval
1 x 200 kick all out FAST with boards @ 3:45- get time
3 x 200 kick on back, except 3rd 50 is swim choice @ 3:20
4 x 50 kick with boards @ :50
2 x 200 @ 3:30- 100 swim IM, 100 kick choice on back
4 x 50 kick all out FAST for time with boards @ 1:15- get times for each 50, add up (how much faster can you go compared to the straight 200 kick earlier in the set?)
1:00 rest, check HR

Finish up with...
1 x 300 drill/swim by 50's
Check HR again

Do an excellent job with your HW tonight, eat well & get excited for the meet next weekend. Have a great day!

Wednesday, March 6, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest

8 x 150 as follows:
odds- swim neg split free br 3 @ 2:15
evens- 75 swim IM (NO FREE), 75 kick on back, desc the 3 x 25's to FAST

LONG SWIM-
100 swim STRONG neg split free br 3 or backstroke, 2nd 50 should be 80% effort or better
75 kick on back- middle 25 at least 85% effort with good udk throughout
50 swim neg split in M-R-S, 2nd 25 should be 90% effort or better
6 times through for 1350 total, check HR at end (Emma- 500 free done any way you'd like, then wait for everybody else to finish).

Finish up with...
24 x 25 kick as follows (each set of 8 is 4 on back, 4 with boards):
8 @ :45
8 @ :35
1:00 rest, then...
8 @ :25
150 easy drill = 4100 scy.
Everybody does 6 starts before you get out.

Enjoy your day off from school, rest up and be sure your HW is done (and done WELL). Offer to help your parents around the house before dinner. Watch your email for updates on tomorrow's workout. Have a great day!

Tuesday, March 5, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is swim/drill by 50's
1:00 rest

2 sets of:
1 x 75 drill/swim/drill by 25's @ 1:15
1 x 25 kick build to FAST @ :35
1 x 50 drill @ 1:00
1 x 50 swim negative split @ :50
1 x 25 kick FAST @ :40
1 x 75 @ 1:10 swim/drill/swim- build the swim 25's to FAST
No rest between sets, switch strokes after 1st set, check HR after 2nd set.

5 sets of:
4 x 50 pull free @ :55- br 3/5 by 25's on odd 50's, br 3/7 by 25's on even 50's
1 x 50 kick FAST on back @ 1:00 (100 in 2nd & 4th sets @ 2:00; 150 kick FAST on back @ 3:00 in 3rd set)
No rest between sets, but check HR after kicking & keep track of times.


Finish up with...
10 x 100 @ 2:00 as follows-
odds- choice (drill, swim or kick)
evens- some sort of broken 100 kick, will be different each round, but all are FAST!

50 easy drill = 4000 scy. Do an excellent job with your HW tonight & watch your email for updates on workout tomorrow. Get excited for the meets this month. Have a great day!

Monday, March 4, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest

6 x 100 as follows:
odds- 50 drill, 50 kick NO FREE @ 1:50
evens- 50 swim free, 50 swim NO FREE (same stroke as odd 100's) @ 1:30- neg split each 50
12 x 50 in sets of 3:
1&2- swim IM order by 25's @ :50 (fly/back then back/breast)
1- swim/kick choice, NO FREE @ :50

4 sets of:
1 x 200 @ 2:50 swim free br 3, except 3rd 50 is kick FAST on back
4 x 25 @ :40- swim FAST in M-R-S, except 3rd 25 is drill
No rest between sets, check HR after 4th 25 in each set.

Until 7:30, finish up with...
3 x 25 @ :40- swim FAST
1 x 75 drill @ 1:30
1 x 75 kick FAST (from a dive)
Start the next set after the last person in each lane finishes ("heads to tails")

100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the upcoming meets. Have a great day!

Sunday, March 3, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is 50 2 kicks 1 pull breaststroke drill, 50 drill/kick by 25's reverse IM order
1:00 rest

4 sets of:
1 x 100 drill/kick by 50's @ 1:50
1 x 75 swim/kick/swim by 25's @ 1:15- same stroke as drill in 100 above
1st two sets are free, last two sets are NO FREE
After 4th set, continue right into...
3 x 5-minute swims (free or back) @ 6:00, keep track of yardage (increase yardage in each 5-minute swim)
1:00 rest

6 x 50 drill/swim dps by 25's @ 1:05- desc stroke count 1-3 & 4-6
3 sets of:
2 x 50 @ 1:10-
25- half swim FAST half drill
25 kick build
1 x 50 swim FAST from a dive @ 1:10- same stroke as first 2 x 50
1 x 150 swim STRONG neg split free or back @ 2:15
2 x 50 @ 1:10- as above
1 x 75 swim FAST from a dive (get time, than 25 drill) @ 2:00
1 x 100 swim STRONG neg split free or back @ 1:30
No rest between sets; same stroke for all three sets.

Finish up with...
1 x 400- 75 kick (1st & 3rd 25's are kick FAST) on back, 25 drill choice
100 easy drill/swim by 25's before you get out.

Change quickly for drylands & make sure you get some water. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!

Friday, March 1, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- odd 100's are reverse IM drill, even 100's are reverse IM kick
1:00 rest

3 sets of:
1 x 125 @ 2:20- 50 ra2 la2 free drill, 75 drill/swim/drill NO FREE by 25's
3* x 25 @ :40
odd 25's are 1/2 swim FAST 1/2 drill
even 25's are kick build to FAST
*in 2nd set go 5 x 25's @ :40; in 3rd set go 7 x 25's @ :40
1:00 rest after 3rd set, check HR

4 sets of:
3 x 100 swim/kick by 50's @ 1:40
1 x 50 swim all out FAST in M-R-S @ 1:00 (NO FREE)
4 x 50 swim/kick by 25's in M-R-S (same stroke as 50 above) @ :55
1 x 100 swim/kick by 50's all out FAST @ 2:15
Check HR after last 100 in each set.

Finish up with...
8 x 75 @ 1:15 as follows:
odds- swim IM (NO FREE)
evens- swim/kick/swim free, by 25's
100 easy drill before you get out.

Do an excellent job with your HW tonight, offer to help your parents around the house. Enjoy your weekend off & get excited for the March meets. Have a great day!

Thursday, February 28, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is 50 1/2 ra 1/2 la backstroke drill, 50 drill/kick by 25's-reverse IM order
1:00 rest

8 x 50 @ 1:00-
odd 50's are free drill
even 50's are drill/swim by 25's NO FREE
8 x 25 kick on back @ :40 FAST
1:00 rest

4 sets of:
3 x 50 swim/kick by 25's @ :55
2 x 100 kick on back desc 1-2 to FAST @ 1:45
1 x 100 BROKEN kick (150 in even sets):
1st set- 50/25/25, all @ :10 rest
2nd set- 75/25/25/25, all @ :10 rest
3rd set- 4 x 25 kick all @ :10 rest
4th set- 25/25/25/75, all @ :10 rest
Keep track of times on the broken kicks
After 4th set...
4 x 50 kick @ 1:30- hold faster than your average time per 50 from the broken kicks above
1:00 rest, check HR

With snorkels, finish up with...
3 sets of:
1 x 150 swim free @ 2:45 @ 80% effort
1 x 100 swim free @ 1:30 @ 90% effort
1 x 50 swim free @ 1:00 @ 100% effort
No rest between sets.

100 easy drill before you get out. Do an excellent job with your HW tonight, be sure to bring in your report cards so I cans ee how you're doing in school. Anybody is welcome to at 4 p.m. tomorrow if you'd like. Have a great day!

Wednesday, February 27, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is 50 2 dolphin kicks 1 pull breaststroke drill, then 50 drill reverse IM order
1:00 rest

6 x 50 @ 1:00- 25 fist free drill br 3, 25 choice drill NO FREE
8 x 75 as follows:
2- 50 swim free br 3, 25 kick FAST free on back @ 1:15
2- 25 swim breaststroke build to FAST, 50 drill/swim by 25's NO FREE @ 1:30

1:00 rest, check HR

LONG SWIM-
300 swim free br 3 (or back), desc the 100's 1-3 to what you can (3rd 100 should be juicy)
100 swim IM
50 kick FAST on back
400 swim free br 3 (or back), desc the 100's 1-3 to FAST, then hold for #4
100 swim IM
50 kick FAST on back
500 swim free br 3 (or back), desc the 100's 1-3 to FAST, then hold for #4&5
100 swim IM
50 kick FAST on back
1:00 rest, check HR

With fins, finish up with...
Fly drilling in sets of 25's

Do an excellent job with your HW tonight, be sure to bring in your report cards so I can see how you're doing in school. Have a great day!

Tuesday, February 26, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is swim/kick by 25's
1:00 rest


6 x 50 @ 1:00- 25 fist free drill br 3, 25 choice drill NO FREE
2 sets of:
2 x 150 swim free br 3 (neg split) @ 2:15
5 x 50 kick on back @ 1:00, desc 1-3 to FAST, then hold for #'s 4&5
2 x 150 swim backstroke (neg split) @ 2:15
5 x 50 kick with boards @ 1:00, desc 1-3 to FAST, then hold for #'s 4&5
1:00 rest between sets, check HR

With fins, finish up with...
20 x 50 @ 1:00 in sets of 4 as follows:
1-3 swim descend to all out FAST, should be equal to or faster than scy 50 best time
#4- 25 LUNGBUSTER, 25 swim FAST- should be as faster or faster than time on 3rd 50

200 easy drill/swim after last 50 = 4500 scy


Do an excellent job with your HW tonight, be sure to bring in your report cards so I can see how you're doing in school. Have a great day!

Monday, February 25, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest

3 sets of:
2 x 75 drill/drill/kick by 25's @ 1:20- drill is choice (but same stroke), kick is FAST
1 x 200 50 swim/50 kick, 2nd 100 faster than the 1st 100 (1st set free; 2nd set choice; 3rd set NO FREE)
1:00 rest between sets, check HR

4 sets of...
9 x 50 as follows:
1st set- 2 @ :55 (swim free/NO FREE by 25's), 1 swim all free br 3 @ :45
2nd set- 2 @ :55 (swim/kick by 25's), 1 swim free/NO FREE @ :45
3rd set- 2 @ :50 (swim free/NO FREE by 25's), 1 swim all free br 3 @ :40
4th set- 2 @ :50 (swim/kick by 25's), 1 swim free/NO FREE by 25's @ :40
1:00 rest, check HR

Finish up with...
1 x 800 kick- 1st 25 of each 100 is all out FAST, then 75 moderate/strong
odd 100's- on back
even 100's- with boards


150 easy drill/swim by 25's = 4600 scy.

Do an excellent job with your HW tonight, be sure to bring in your report cards so I can see how you're doing in school. Regular schedule the rest of this week. Have a great day!

Sunday, February 24, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest

6 x 100 @ 1:50-
odds- 50 fist free br 3, 50 choice kick neg split on back
evens- 50 swim free br 3, 50 drill NO FREE
15 x 50 @ :50 as follows:
1&2- swim free/M-R-S by 25's, build 2nd 25 to FAST
#3- kick on back, build to all out FAST on 2nd 25
1:00 rest, check HR

5 sets of:
3 x 50 drill/swim dps by 25's @ 1:05
4 x 25* swim FAST @ :45 (* different in each round)
1 x 200 swim negative split freestyle br 3 @ 3:15
1 x 100 BROKEN kick- different by round (1st round is 75/25; 2nd round is 50/2 x 25, 3rd round is 2 x 25/50, 4th round is 25/75; 5th round is 1 x 100 all out kick FAST)
*1st set: 4 x 25 @ :10 rest;
2nd set- 4 x 50 swim/kick by 25's all FAST @ 1:15
3rd set- 4 x 75 swim IM @ 1:45, #1&2 are FAST, #3 is all drill, #4 is swim all FAST
4th set- 4 x 50 swim all FAST @ 1:15
5th set- 1 x 50/2 x 25- all FAST @ :10 rest
1:00 rest between sets, check HR after each 100


Finish up with...
12 x 75 pull free with snorkel @ 1:10 (or br 3/5/7 by 25's)
1 x 400 kick on back- 25 FAST, 75 moderate


Change quickly for drylands. Do an excellent job with your HW tonight, be sure you're ready for the week ahead at school. Also, bring in your report cards so I can see how you're doing at school. Have a great day!

Friday, February 22, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is fly pull with free kick, then drill/drill/kick, by 25's
1:00 rest

4 sets of:
1 x 75 IM drill @ 1:25
1 x 75 IM swim @ 1:25 (should be faster in each round)
2 x 50 kick on back @ :55 (@ :50 in 3rd & 4th round)
No rest between sets, check HR after 4th set.

3 sets of:
1 x 200 swim free br 3, except 3rd 50 is NO FREE @ 3:10
1 x 200 swim 100 free br 3/5 by 50's, 100 swim IM @ 3:10
1 x 200 100 swim free br 3, 100 kick on back @ 3:10
1 x 350 swim free br 3- 1st 200 @ 80-85%, then desc the last 3 x 50 to what you can
1:00 rest between sets, check HR

Do an excellent job with your HW tonight, be sure to bring in your report cards so I can see how you're doing in school. Sunday at 4 p.m., enjoy your day off tomorrow!

Thursday, February 21, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is swim/kick by 25's
1:00 rest

8 x 75 as follows:
1&2- swim free br 3 @ 1:10
3&4- drill/swim/drill by 25's NO FREE @ 1:20
Check HR, then...

15 x 100* in 5 sets of 3
1- swim free br 3, BIG 6 beat kick on 2nd 50
2- swim free, except 3rd 25 is kick FAST choice on back
3- 50 swim free br 3, 50 swim NO FREE, negative split each 50
*1st set of 3 @ 1:40, then interval gets :05 faster by round; last set of 3 @ 1:20
1:00 rest after #12; check HR after 3rd 100 in each round

With fins & boards...
3 x 150 swim with fins @ 2:40, desc 1-3 to all out smoking FAST
6 x 25 kick FAST with boards @ :40
3 x 100 swim with fins @ 2:00, desc 1-3 to something juicy FAST
8 x 25 kick FAST with boards @ :45
3 x 50 swim with fins @ 1:10, desc 1-3 to blistering FAST
4 x 50 kick @ 1:15 with boards, 1 easy 1 FAST

100 easy drill before you get out.

Do an excellent job with your HW tonight, be sure to bring in your report cards so I can see how you're doing in school. You can swim at 4 p.m. tomorrow if you'd like. Have a great day!

Wednesday, February 20, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is 25 double arm backstroke, drill, drill, fly kick on side, by 25's
1:00 rest

4 x 75 @ 1:20- 50 fist free br 3, 25 breast kick on back
4 x 100 @ 1:45- 50 swim free br 3, 25 swim breaststroke build to strong, 25 kick FAST free on back
4 x 75 @ 1:20- 25 ra2 la2 free drill, 50 choice breaststroke drill
4 x 100 @ 1:45- 50 swim backstroke neg split, 25 swim breaststroke FAST, 25 kick free on back FAST
1:00 rest, check HR


LONG SWIM-
5 times through (1500 total):
150 swim STRONG negative split (free in odd rounds, back in even rounds)
100 IM swim (except last 25 is kick FAST free on back)
:10 rest, get boards
50 kick FAST your choice with boards
Check HR at the end of the 1500.

Finish up with...
1 x 150 swim all out FAST from a dive, your choice
100 easy drill/swim by 25's before you get out.

Do an excellent job with your HW tonight, be sure to bring in your report cards so I can see how you're doing in school. Have a great day!

Tuesday, February 19, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is kick/swim by 25's
1:00 rest

4 sets of:
1 x 75 drill/swim/drill by 25's @ 1:20 (free in odd sets, NO FREE in even sets)
3 x 25 kick FAST on back @ :40- same stroke as 75 above (good udk throughout)
No rest between sets, check HR after 4th set.
After 4th set, continue right into...
3 sets of:
3 x 50 swim/kick by 25's @ :55 (NO FREE in 2nd set)
1 x 100 kick on back @ 1:45, desc 1-3 to all out FAST on #3, be sure to get time, divide by 2
No rest between sets, check HR after 3rd round.

40 x 50 kick @ 1:10, 1 easy 1 FAST- the goal is to make each FAST 50 kick FASTER than half your time from the 100's kick descend above.
1 x 200 easy drill/swim by 25's before you get out.

Do an excellent job with your HW tonight, be sure to bring in your report cards so I can see how you're doing in school. Have a great day!

Monday, February 18, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest

3 sets of:
2 x 75 drill/drill/kick by 25's (NO FREE) @ 1:20
2 x 100 @ 1:40 swim free/NO FREE (same stroke as 75's above), desc 1-2 to what you can
1:00 rest

GUYS: 
8 sets of:
6 x 25 @ :45- odds are 15m swim FAST, 10m drill; evens are swim from a dive build to FAST
1 x 50 kick all out FAST with boards
After even sets...
1 x 50 easy drill
1 x 75 swim FAST for time from a dive- get time, then 25 drill easy
1:00 rest between sets

LADIES:
6 sets of:
2 x 50 kick negative split with boards @ :55
2 x 50 kick negative split on back @ :55
1 x 200 BROKEN kick- different in each round
1 x 50 drill immediately after each Broken 200
1 x 150 swim FAST, even sets from a dive (can change stroke after every 2nd round)
1:00 rest between sets.

Everybody goes 4 x 50 easy drill/swim dps by 25's @ 1:10 before you get out.

Do an excellent job with your HW tonight, thank your parents for getting you to workout, and get excited for the March meets. Have a great day!

Sunday, February 17, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/2 dolphin kicks 1 pull breaststroke drill, by 50's
1:00 rest

16 x 25 @ :45 in 4 sets of 4 as follows:
1&2- kick on back desc 1-2 to FAST, explosive udk off each wall
3- choice breaststroke drill
4- swim breaststroke build to FAST
1:00 rest, check HR

4 sets of:
2 x 100 kick on back @ 1:45, desc 1-2 to FAST, good udk throughout
4 x 25 kick FAST w/boards @ :45 (@ :10 rest in even sets)- get times & add up for 100 yd total
1 x 50 kick all out FAST for time with boards @ 1:00
1 x 150 @ 3:15 drill/swim by 25's breaststroke- drill is choice, build the swim to FAST
No rest between sets.

With snorkels, finish up with...
8 x 150 swim freestyle @ 2:15
odds are desc the 3 x 50's 1-3 to what you can;
evens are strong negative split with GINORMOUS kick on the 2nd 75
1 x 800 kick on back, negative split each 100, 5 FAST udk throughout.
Check HR

100 easy drill choice before you go change for drylands.

Do an excellent job with your HW tonight, be sure you're ready for the week ahead at school. Tomorrow morning workout is at 11 a.m. until 12:30 p.m. Have a great day!

Sunday, February 17, 2013

SMAC- Abby & Bekah J. (in SC)

400 swim freestyle
400 reverse IM- each 100 is kick/swim by 25's
1:00 rest

6 sets of:
1 x 150 swim free br 3 STRONG neg split @ 2:15 (can be backstroke if you want, but make the interval)
6 x 25 swim FAST @ :40- 2 of fly, back & breast, NO FREE
2 x 100 kick with baords @ 1:45, desc 1-2 to something juicy!
No rest between sets, check HR after 2nd 100 kick in each set.

Finish up with...
1 x 800 kick on back, negative split each 100

Do some HW today, drink plenty of water and wear your sunscreen. Have a great day!

Saturday, February 16, 2013

SMAC- Abby & Bekah J (in SC)

400 swim freestyle
400 reverse IM- each 100 is kick/drill by 50's
1:00 rest

3 sets of:
2 x 350 @ 5:45- 150 drill/swim by 25's, then 200 IM (100 IM drill, 100 IM swim- desc the swim 1-2)
2 x 150 kick on back @ 2:45, desc 1-2 to something juicy!
No rest between sets, check HR after 2nd 150 kick in each round.

If there is time, finish up with...
12 x 25 @ :45
odds- 15m swim FAST, 10m drill
evens- swim build to FAST

100 easy drill before you get out.

Enjoy your time at the beach, be sure to wear sunscreen & bring HW with you. Have a great day!

Friday, February 15, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is 2 kicks 1 pull breaststroke drill, then drill/drill/kick, by 25's
1:00 rest

4 sets of:
With fins:
4 x 25 @ :40-
odds are 15m swim FAST, 10m drill
evens are swim build to FAST
:20 extra rest
2 x 50 @ 1:00 swim ALL OUT FAST for time, should be FASTER than 50 scy best time
Repeat above set (4 x 25/2 x 50) for 400 yards total set with fins, then take fins off & continue right into...
4 x 50 kick w/boards @ 1:00, desc 1-4 to something juicy
1 x 200 kick on back FAST for time
1:00 rest between sets, check HR after 200 kick

If there is time...
Work on starts.

Do an excellent job with your HW this weekend and remember to bring in your report cards so I cans ee how you're doing in school. Sunday at 4 p.m., then drylands at 6:15 p.m. On Monday your workout is 11a.m. until 12:30 p.m. Have a great day!

Thursday, February 14, 2013

SMAC- Gold (early workout for Abby J. & Bekah J.)

400 swim freestyle
400 reverse IM- each 100 is kick/drill by 25's
1:00 rest

6 x 100 @ 1:45- 50 swim free br 3, 50 choice drill in M-R-S (NO FREE)
1:00 rest, check HR, then...

4 sets of:
1 x 125 @ 2:15- 50 drill/swim by 25's, 25 kick build to FAST, 50 drill/swim by 25's
3 x 75 swim @ 1:30 descend 1-3 to something juicy!
4 x 50 swim/kick by 25's (same stroke as 75's) @ :50
1 x 150 swim STRONG negative split (free in odd sets, M-R-S in even sets)
1:00 rest between sets.

Finish up with...
12 x 25 @ :50 from a dive- 15m swim all out FAST, 10m drill
1 x 100 easy drill before you get out.

Do an excellent job with your HW tonight & remember to bring in your report cards so I can see how you're doing in school. Holiday schedule on Monday, Gold workout is 11 a.m.-12:30 p.m. Have a great day!

Wednesday, February 13, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
1:00 rest

6 x 50 drill/swim by 25's @ 1:00
Then continue right into...
3 sets of:
3 x 100 kick on back @ 1:45- 50 free, 50 NO FREE, good udk throughout & neg split each 50
4 x 25 kick FAST with boards @ :45, get times & add up for 100 total (in 2nd set, go 4 x 25 @ :10 rest & add up times; in 3rd set go 1 x 100 straight kick FAST, see how close you can come to beating your previous 100 times)
1:00 rest, check HR

LONG SWIM-
6 x continuous 300's as follows:
250 swim free/50 kick choice FAST with boards
250 swim free (faster)/50 kick FAST breaststroke with boards
250 swim backstroke/50 kick FAST choice with boards
250 swim backstroke (faster)/50 kick breaststroke FAST with boards
250 swim IM (200 IM, then another 50 fly)/50 kick FAST choice with boards
250 swim IM as above (faster)/50 kick FAST breaststroke with boards.
Check HR immediately & OML.

Finish up with...
24 x 25 @ :45
1- kick choice FAST with boards
2- kick breaststroke FAST with boards
3&4- fly pull with free kick drill

100 easy drill before you get out. Make sure you bring in your report cards so I can see how you're doing in school. Do an excellent job on your HW tonight & remember the Holiday Schedule coming up on Monday. Have a great day!

Tuesday, February 12, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 swim/kick by 25's
1:00 rest

3 sets of:
2 x 75 drill/drill/kick by 25's @ 1:20 (free in 1st set, NO FREE in 2nd & 3rd set)
1 x 150 @ 2:45- 75 IM swim, 75 swim NO FREE (in 2nd set, go 1 x 200- 100 swim/100 kick, neg split both 100's- @ 3:30)
No rest between sets, check HR after 3rd set.

15 x 100 as follows:
1- swim free/NO FREE by 50's @ 1:40
2- swim/kick by 50's @ 1:40
3- swim neg split free br 3 @ 1:25
No rest between sets of 3, check HR after #15

6 sets of:
3 x 50 kick neg split on back @ :55
:15 extra rest
2 x 50 kick FAST @ 1:00 with boards (2 x 50 kick FAST @ :10 rest in 2nd & 5th sets; 1 x 100 kick FAST in 3rd & 6th sets- all with a board)

100 easy drill before you get out.

Do an excellent job with your HW tonight, be sure to bring in your report cards so I can see how you're doing in school. Have a great day!

Friday, February 8, 2013

SMAC- Gold
Easy one hour swim the day before the meet.

400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest

6 x 75 @ 1:45- 25 kick on back, 25 drill, :10 rest, then 25 swim build to something moderate (NOT all out hard & fast)
8 x 50 as follows:
2- drill/swim dps by 25's @ 1:00 - descend stroke count on 25 swim
2- swim free/choice by 25's @ :55
1 x 200 drill/swim/drill/kick by 25's- 100 free, 2nd 100 NO FREE
6 x 1/2 pool sprints- just to half way, then stop- @ :45
1:00 rest

From mid-pool, 12 turns- 4 free, 4 backstroke, 4 open turns

Starts before you go.

Get excited for the meet this weekend, and be sure to bring plenty of HW with you- it's important to use your time between events (and at the hotel) wisely! Text or call if you're having any difficulty getting to the pool- and remember, NO WORKOUT FOR ANY GROUP ON MONDAY! Have a great day!

Thursday, February 7, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest

8 x 50 @ 1:00 (4 free, 4 NO FREE)
2- drill/kick by 25's
2- swim/kick by 25's
Check HR, then continue right into...
2 sets of:
1 x 100 kick FAST on back @ 2:00- get time
2 x 50 drill/swim by 25's @ 1:00, build 25 swim to FAST (same stroke for both 50's)
2 x 50 kick FAST on back @ :10 rest, should be faster than 1st 100 kick
2 x 50 drill/swim by 25's @ 1:00, build swim to FAST (same stroke as previous 50's)
4 x 25 kick FAST on back @ :10 rest- should be faster than 2 x 50's kick
2 x 50 drill/swim by 25's @ 1:00, build swim to FAST
Check HR. In 2nd set, all kick is with a board, and the 50's drill/swim should be a different stroke.

18 x 50 in 3 sets of 6, as follows:
2- swim free br 3/5 by 25's with BIG kick on 2nd 25
2- swim IM order by 25's
2- kick FAST on back (2nd set with boards)
1st set of 6 @ :55; 2nd set of 6 @ :50; 3rd set of 6 @ :45
No rest between sets of 6.

With fins, finish up with...
24 x 25 @ :45 in sets of 4:
1- fly pull with free kick drill
2- choice fly drill
3- 1/2 swim FAST 1/2 drill, choice (does not have to be fly)
4- swim build to FAST (should be same stroke as #3)

100 easy drill before you get out = 4000 scy. Do an excellent job with your HW tonight, get excited for the meet this weekend. Tomorrow morning at 6 a.m. or tomorrow afternoon, either 4 p.m. or 6 p.m.- all workouts will be just one hour. Have a great day!

Wednesday Morning, February 6, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is 50 choice backstroke drill, then 50 drill/kick (by 25's) reverse IM order
1:00 rest

4 sets of:
1 x 75 drill/swim/drill by 25's @ 1:20
2 x 50 swim/kick by 25's @ 1:00, desc 1-2 to what you can- last 2 rounds @ :55
No rest between sets, check HR after last set, then continue right into...
12 x 50 as follows:
2- swim neg split free br 3/5 by 25's @ :50
2- kick on back @ :55, desc 1-2 to something juicy
1:00 rest, check HR

LONG SWIM-
1 x 1800 as follows:
6 times through...
150 swim IM (2 x 75 swim IM, desc 1-2)
100 swim free br 3/5 by 50's, BIG kick on the 2nd 50
50 in Main Race Stroke ("M-R-S")- 25 drill, then get out & take :05 rest, then 25 swim FAST from a dive
No rest between 300's, check HR when you finish.

Until 9:30 a.m....
16 x 25 kick FAST with boards in sets of 4:
odd sets of 4 @ :45
2nd set of 4 @ :35
4th set of 4 @ :25

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, February 5, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/2 kicks 1 pull breaststroke, by 25's
1:00 rest

4 x 100 @ 1:45- each 50 is drill/swim by 25's 50 free, 50 NO FREE
1:00 rest
3 x 100 swim free- I'll give each lane their interval
1 x 450 @ 6:30- swim free descend the 3 x 150's to what you can
3 x 100 swim free- same interval as above
1 x 300 swim free @ 5:30- juicy negative split
3 x 100 swim free- as above
5 x 150 swim free br 3 @ 2:40- desc 1-3, then #4 is drill/swim by 25's, then #5 is all out FAST for time
1:00 rest

 Finish up with...
24 x 50 @ 1:10 as follows:
1- swim FAST choice (NO FREE)
2- kick FAST with boards
3- drill (same stroke as 1st 50)

No rest between sets of 3, check HR after #24.

100 easy drill before you get out. Do an excellent job with your HW tonight, and remember your workout tomorrow morning is 8-9:30 a.m. Have a great day!

Monday, February 4, 2013

SMAC- Gold
Start in shallow end, move to deep end around 7 p.m.

400 swim freestyle
400 reverse IM- each 100 is kick/swim by 25's
1:00 rest

4 sets of:
1 x 150 drill/swim by 25's (1st 50 is breaststroke, last 100 choice) @ 2:45
2 x 75 swim IM @ 1:20 desc 1-2 to what you can
3 x 50 kick FAST @ 1:00 on back- keep track of average & fastest 50 per round.
No rest between sets. After 4th set, 1:00 rest, then...
1 x 200 kick FAST for time on back
1:00 rest, check HR

Finish up with 6 sets of:
4 x 25 @ :45- odds are 15m swim FAST, 10m drill; evens are kick FAST, add up times for 50yd total
1 x 50 kick FAST @ 1:00 with boards- can you be faster than 2 x 25's add up?
1 x 50 swim FAST @ 1:00 (NO FREE in odd sets, free in even sets)
No rest between sets, check HR after last set.

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, February 3, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/blow it out the back fly drill, by 25's

6 x 100 @ 1:45
odds- ra2 la2 free drill, 2 kicks 1 pull breast drill, by 50's
evens- swim breast neg split, kick 85%/100% by 25's on back
1:00 rest, then get right into...

6 sets of:
1 x 200 swim STRONG negative split (free in odd sets, back in even sets) @ 3:15
4 x 25 @ :45- odfds are 1/2 swim FAST 1/2 drill, evens are kick FAST on back
2 x 50 kick FAST with boards @ :10 rest (odd sets) or 100 kick FAST for time (even sets), all @ 2:30
No rest between sets, check HR after 200 & the kick at the end of each set.

BUCKET OF BALLS!!!!

Easy 100 drill before you get out. Do an excellent job on your HW tonight, make sure you're ready for the week ahead at school. Regular schedule tomorrow & Tuesday, 8-9:30 a.m. on Wednesday Morning. Have a great day!

Friday, February 1, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest

2 sets of:
2 x 150 @ 2:40- 50 drill, 25 swim, dps (same stroke for both)
2 x 100 swim/kick by 50's @ 1:45 desc 1-2 (same stroke as 150's)
No rest between sets, check HR after 2nd 100 in each set.

4 x 175 as follows:
75 @ 1:30- 25 ra2 la2 free drill, 25 swim free br 3, 25 kick on back with arms toward ceiling
100 kick negative split @ 1:45- desc 1-2 to something juicy
No rest between sets, then continue right into...
12 x 50 in sets of 3 as follows:
1- fly pull with free kick/swim backstroke build to FAST, by 25's @ 1:00
2- fly pull with free kick/choice drill NO FREE by 25's @ 1:00
3- swim fly br 1/1, kick on back FAST by 25's @ :50
No rest between sets of 3, check HR after #12, then...
6 x 300 as follows:
odds- swim 3 x 100 free @ 1:20 (or @ 1:25, or @ 1:35- by lane)
evens- swim freestyle br 3 desc 1-3 to FAST- empty the tank on #3!
Check HR after last 300

Finish up with...
8 x 25 @ :45- odds are 1/2 swim FAST 1/2 drill; evens are swim dps (same stroke for both, change strokes in sets of 2)
100 easy drill before you get out.

Do an excellent job on your HW this weekend, remind your parents about workout on Sunday (1-3 p.m., NO DRYLANDS). Have a great day!

Thursday, January 31, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is 25 drill, 25 swim, then 50 2 kicks 1 pull breaststroke drill
1:00 rest

4 x 175 as follows:
75- 50 fist free, 25 kick free on back with arms toward ceiling @ 1:20
100- 50 kick neg split on back (FAST UDK!), 50 drill choice NO FREE or back @ 2:00
No rest between sets; after #4 continue right into...
9 x 50 as follows:
1- 25 fly pull with free kick, 25 swim backstroke build to FAST @ 1:00
2- 25 fly pull with free kick, 25 choice drill @ 1:00
3- 25 swim fly, 25 kick FAST @ :55
1:00 rest, check HR

4 sets of:
3 x 75 swim back/breast/free by 25's @ 1:15
3 x 25 swim fly @ :40 desc 1-3 to something juicy
1 x 25 dolphin kick LUNGBUSTER from a dive @ :40
No rest between sets, check HR after 4th set, then 1:00 rest

With snorkels, finish up with...
12 x 75 swim free @ 1:15, desc 1-2's
Check HR

100 easy drill (NO SNORKEL) before you get out. Do an excellent job with your HW tonight & remind your parents about a) workout on Sunday is 1-3 p.m.; and b) anybody in Gold can swim tomorrow at 4:00 p.m. Have a great day!

Wednesday, January 30, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick, by 25's
1:00 rest

4 sets of:
(Kick set from last night - I liked it so much, we're going to finish it today):
2 x 75 kick on back @ 1:15
:15 rest
2 x 50 kick FAST with boards @ 1:00
No rest between sets, check HR after last set.

LONG SWIM-
6 times through for an 1800:
150 swim backstroke with STRONG negative split
100 swim IM (descend 1-2's)
:05 rest
50 swim breaststroke FAST
Check HR when you finish

Finish up with...
8 x 75 swim free with snorkels @ 1:15
100 easy drill before you get out.

Do an excellent job with your HW tonight, remind your parents that workout on Sunday is from 1-3 p.m., NO DRYLANDS. Have a great day!

Tuesday, January 29, 2013

SMAC- Gold
Congratulations to Kelly Moton, our newest SCY MD State Champs qualifier!

400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/blow it out the back fly drill, by 25's
1:00 rest

3 x 200 as follows @ 3:30-
150 kick on back (desc the 3 x 50's 1-3), then 50 drill, either breast pull with free kick or fly pull with free kick
26 x 50 as follows:
3- ra2 la2 free drill @ 1:00
4- swim free br 3/5 by 25's @ :55
3- 2 kicks 1 pull breast drill @ 1:00
4- swim/kick by 25's NO FREE @ :55
5- swim breast/free by 25's @ :50
4- kick on back @ :50
3- kick with boards desc 1-3 to something juicy @ 1:10
1:00 rest, check HR

With fins:
9 x 100- 2 dolphin kicks 1 breaststroke pull as follows:
1-3, desc @ 1:45
4-6, @ 1:30 make interval
7-9, desc @ 2:00
1:00 rest, check HR & take off fins.

4 sets of:
2 x 75 kick on back @ 1:15- explosive udk off each wall, make interval
:15 rest, get boards
2 x 50 kick FAST with boards @ 1:15
No rest between sets, check HR after 2nd 50 kick in each set.

100 easy drill before you get out. Do an excellent job with your HW tonight, be sure to remind your parents that workout on Sunday is at 1 p.m., with drylands on deck until 3:30 p.m. Have a great day!

Friday Morning, January 25, 2013

SMAC- Gold

400 swim freestyyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest

12 x 50 as follows:
2- drill/swim by 25's @ 1:00
2- swim/kick by 25's @ :55- all easy
4 x 150 @ :15 rest as follows-
drill/swim by 25's, build 2nd & 6th 25's to mod/strong;
odd 150's free, even 150's NO FREE
8 x 25 @ :45-
odds swim, breakout FAST, then drill to the end
evens kick on back- 10yards FAST, 15 yards moderate

100 easy drill before you get out.

Do an excellent job in school today, drink lots of water & bring some schoolwork to the meet. Get excited to race this weekend!

Thursday, January 24, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is a 100 reverse IM drill
1:00 rest

3 sets of:
2 x 125 @ 2:30- 50 ra2 la2 free drill, 75 drill/kick/drill NO FREE
2 x 75 @ 1:25- 25 swim free, 50 drill/kick by 25's MRS, NO FREE
4 x 25 @ :45 odds are swim 15m FAST, 10m drill; evens are swim dps - same stroke as last 50 on the 75's above
No rest between sets, check HR after 3rd set.


With fins, finish up with...
16 x 25 @ :45 in sets of 4 as follows:
1- 1/2 swim FAST 1/2 drill
2- swim build to FAST
3- all drill
4- swim all FAST
No rest between sets of 4; change strokes after each set of 4.
FRI 200/400 IM swimmers get out now.

Everybody else, finish up with...
12 x 100 in sets of 3 (all on the same interval!) as follows:
1- swim negative split
2- swim/kick by 50's
3- all kick, you'll have to hustle to make the interval here!
No rest between sets of 3, check HR after #12.


100 easy drill before you get out. Do an excellent job with your HW tonight & remember to bring plenty of schoolwork to the meet with you. Warmup tomorrow is 4:30 p.m. Have a great day!

Wednesday, January 23, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is 6ks back drill, then drill/drill/kick, by 25's
1:00 rest

4 sets of:
1 x 100 @ 1:45- 25 fly pull with free kick, 25 kick free on back, build to FAST
1 x 100 @ 1:45- 50 1/2 ra 1/2 la back drill, 50 2 kicks 1 pull breast drill
1 x 75 kick on back with 5 FAST udk off each wall, desc 1-2 & 3-4 @ 1:30
No rest between sets, check HR after 4th set.

LONG SWIM-
4 times through:
150 swim free with snorkel, descend the 50's 1-3 to something juicy
150 swim IM (NO FREE), neg split each 50
100 kick FAST on back, focus on udk throughout
Check HR when you finish; after everybody has finished...
1 x 50 swim FAST for time
1:00 rest

With fins, finish up with...
Butterfly drilling


Do an excellent job with your HW tonight, get excited for the meet this weekend. Have a great day!

Tuesday, January 22, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest

RAC Meet swimdown-
4 times through, all @ :15 rest:
150 drill/swim by 25's
100 IM drill
50 kick choice on back
odd rounds free, evens rounds NO FREE
18 x 50 pull free @ :55 br 3, every 3rd 50 is br 3/7 by 25's
100 easy drill = 3000 scy

CBAC Meet-
6 x 50 @ 1:00- odds are drill/swim by 25's, evens are swim/kick by 25's
3 sets of:
2 x 75 swim @ 1:15 (all free in 1st set, free/NO FREE/free in 2nd set, NO FREE/free/NO FREE in 3rd set)
2 x 50 kick on back @ 1:00 (@ :55 in 2nd set, @ :50 in 3rd set)
No rest between sets, check HR after 3rd set.
1:00 rest

6 rounds of:
4 x 25 @ :40- odds are 15m swim FAST, 10m drill; evens are swim build to FAST
1 x 100 kick FAST with boards @ 2:00 (2 x 50 kick FAST @ :10 rest in even rounds)
No rest between sets, check HR after 100 kick in each round.

Finish up with...
6 x 150 swim free br 3 @ 2:20, desc 1-3 & 4-6 to what you can, #'s 3 & 6 should be juicy fast!
150 easy drill = 4200 scy.

Change quickly for lunch. Enjoy the rest of the day off, be sure you're ready for the week ahead at school & get excited for the meet this weekend. Have a great day!

Monday, January 21, 2013
MLK, Jr. Day

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is 50 kick, 25 drill, 25 swim
1:00 rest

6 x 50 @ 1:00 drill/kick by 25's, odds free, evens NO FREE
8 x 75-
1&2- 25 catchup free drill, 50 drill/swim NO FREE @ 1:25
3&4- swim/kick/swim by 25's NO FREE @ 1:15, should be same stroke you did on last 50 of 1st 2 x 75's
8 x 50 @ :55-
odds swim fly/free
evens swim back/breast
6 x 75 @ 1:15
odds kick on back
evens- swim IM desc 1-3 to what you can
1:00 rest, check HR & OML, then continue right into...

2 x 400 @ 6:30- 200 swim free br 3/5 by 100's, 100 kick on back, 100 swim IM- desc 1-2 to something juicy!
2 x 400 @ 6:30- 200 swim backstroke, 100 swim IM, 100 kick on back- desc 1-2 to something juicy!
12* x 1/2 pool sprints @ :40- just go to mid-pool and stop; then start from mid-pool
odds- work on explosive breakouts
evens- work on FAST finishes
*middle set of 4 is NO FREE

100 easy drill before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Tomorrow is at 11-12:30 p.m., then lunch at Dream Weaver. Have a great day!

Sunday, January 20, 2013

SMAC- Gold
Everybody is swimming well at the meet, we're looking forward to having you all here next year!

400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest

6 x 100 @ 1:45 as follows:
odds- 50 ra2 la2 free drill, 50 kick negative split on back
evens- 50 swim free br 3/5 by 25's, 50 2 kicks 1 pull breaststroke drill
8 x 75 @ 1:20- 25 6 kicks 1 pull back drill, 50 swim back/breast by 25's
1:00 rest, check HR

3 sets of:
2 x 150 swim back/breast/free by 50's, desc 1-2 @ 2:30
1 x 150 swim STRONG negative split freestyle br 3/5 by 75's @ 2:15
1* x 150 kick on back, desc the 3 x 50's 1-3 to something juicy @ 3:00
*add 1 x 150 kick on back in each round, so in 2nd set go 2 x 150's kick (desc 1-2); in 3rd set go 3 x 150 kick (desc 1-3)
No rest between sets, check HR after last 150 kick in each set.
After 3rd set. 1:00 rest, then...

Finish up with...
12 x 50 @ :55 kick on back odds are neg split, evens are FAST; 5 FAST udk throughout. 

200 easy drill = 5000 scy. Do some HW tonight, eat well & offer to help around the house. Workout for Monday will be posted early tomorrow morning, do a great job. Remember, workout on Tuesday is 11-12:30 p.m., then lunch at Dream Weaver. Have a great day!

Friday, January 18, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick, by 25's
1:00 rest

RAC Meet- this weekend

6 x 75 @ 1:45- 25 kick build, 25 drill, :10 rest, 25 swim (same stroke as 25 drill) build to FAST
Then, right into 3 sets of:
1 x 75 IM drill @ 1:30
3 x 25 swim build to FAST @ :40, except #2 is kick build to FAST
1 x 150 swim free (backstroke in 2nd set) @ 2:30, pretty good negative split
No additional rest between sets. Check HR after 3rd set.

Finish up with...
8 x 1/2 pool sprints @ :30- work the breakout on odds, work the finish on evens
100 easy drill before you get out.

Do some HW tonight & get excited for the meet. See you at UMBC!


CBAC Meet- next weekend
6 x 75 @ 1:25- 25 choice free drill, 50 drill-kick NO FREE
9 x 50 @ 1:00 swim/kick by 25's, desc 1-3's (1st 3 free; 2nd 3 are choice; last 3 are NO FREE)
Then, right into...
4 sets of:
2 x 100 @ 1:45- different by set)
1 x 150 swim STRONG negative split (free @ 2:15 in odd sets, backstroke @ 2:30 in even sets)
No rest between sets, check HR after each 150.
3 x 300 swim free @ 5:30 desc 1-3 to something juicy!
1:00 rest, check HR

Finish up with 4 sets of:
4 x 1/2 pool sprints @ :30
1 x 50 @ 1:00 kick FAST for time- add up your 50 times for 200 kick total
100 easy drill after 4th set, then...
1 x 200 kick all out FAST for time!

100 easy drill before you get out. Do an excellent job on your HW this weekend, check the blog for Sun & Mon workout, and get excited for the meet next weekend. Have a great day!

Thursday, January 17, 2013

SMAC- Gold

All SMAC workouts for Thursday, January 17, 2013 are cancelled due to the "Storm That Wasn't- #6."

Regular schedule will resume on Friday, January 18.
EC

Thursday Morning, January 17, 2012

SMAC- Laurel G.
I hope you're feeling better today!

400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest

14 x 50 as follows:
odds- 25 ra2 la2 free drill, 25 kick free on back build to FAST @ 1:05
evens- 25 swim free br 3, 25 choice drill NO FREE @ 1:00
8 x 75 "slide IM" @ 1:25 as follows:
#1- 25 swim fly, 25 swim back, 25 kick FAST free on back
#2- 25 swim back, 25 swim breast, 25 kick FAST free on back
#3- 25 swim breast, 25 swim free, 25 kick FAST free on back
#4- 25 swim free, 25 swim fly, 25 kick FAST free on back
#5- 25 swim fly, 25 swim back, 25 kick FAST free on back
#6- swim back/swim breast/kick FAST free, by 25's
#7- breast/free/kick FAST free on back, by 25's
#8- free/fly/kick FAST free on back, by 25's
1:00 rest, check HR

Finish up with...(get a kickboard from the LG office before you start this set!)
6 sets of:
1 x 25 @ :40- swim 15 yards FAST, 10 yards drill (same stroke)
1 x 25 @ :40- swim (same stroke as 1st 25) build to FAST
1 x 50 choice kick FAST with boards @ 1:10
No rest between rounds; check HR after last round

Do an excellent job with your HW this weekend (don't forget to bring it with you), and enjoy your time away with your family. Be sure to say "thank you" to your parents, also. Get excited for the meet next weekend, have a great trip!

Wednesday, January 16, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is swim/kick by 25's
1:00 rest

6 x 100 @ 1:50-
odds- 50 fist free br 3, 50 2 kicks 1 pull breaststroke drill
evens- 50 kick on back, 50 swim neg split breaststroke
12 x 50 as follows:
1- swim breaststroke/free by 25's @ :50
1- swim neg split free br 3/5 by 25's @ :50
1- swim free br 3 @ :35
1:00 rest, check HR

LONG SWIM-
1 x 1600 as follows:
150 IM (2 x 75 swim fly/back/breast, desc 1-2)
50 kick free FAST on back
200 swim STRONG neg split free (can be back on 2nd & 4th time through)
Descend the 400's 1-2 & 3-4 to what you can; check HR when finished.

With fins, finish up with...
FYI DRILLING

100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the meet this weekend. Be sure to tell your parents to check their email before you come to the pool tomorrow in case workout is cancelled. Have a great day!

Tuesday, January 15, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is 50 kick, 50 drill
1:00 rest


8 x 50 @ 1:00
odds- ra2 la2 free drill/2 kicks 1 pull breaststroke drill, by 25's
evens- choice drill, NO FREE OR BREASTSTROKE
4 x 125 @ 2:30- 50 fist free br 3, 25 swim breast build to FAST, 50 drill/swim choice
1:00 rest, check HR


8 x 250 @ 4:15 as follows:
100 kick on back, get time- should be at least 85% with real good UDK
:10 rest
50 swim free (odd 250's) or choice NO FREE (even 250's) FAST, get time
100 kick with boards, FAST
No additional rest between 250's; check HR after each 100 kick with boards.


With fins, finish up with...
24 x 25 @ :45 in sets of 4:
1- fly pull with free kick, head down before your hands come around
2- swim fly build to FAST
3- 15m swim FAST, 10m drill
4- swim build to FAST, same stroke as #3


100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the upcoming meets. Have a great day!

Monday, January 14, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
1:00 rest

16 x 75 as follows:
1-4, 50 2 dolphin kicks 1 pull breaststroke, 25 double arm backstroke drill, @ 1:30
5-8, swim back, breast, free by 25's @ 1:15
2 times through, check HR after #16.

5 sets of:
1 x 100 swim free br 3, except last 25 is breaststroke, @ 1:40
1 x 100 swim free br 3, except 3rd 25 is kick on back, @ 1:40
1 x 100 swim 50 free, 50 backstroke, @ 1:40
1 x 200 swim free with snorkel @ 3:30
No rest between sets, check HR after each 200 with snorkels.

Finish up with...
16 x 25 @ :40-
1&2- swim 15m FAST, 10m drill
3- swim build to FAST
#4- LUNGBUSTER from a dive.

Do an excellent job with your HW tonight, get excited for the upcoming meets. Have a great day!

Sunday, January 13, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/fly kick on side, by 25's
1:00 rest

9 x 100 @ 1:45 as follows:
1- 50 fist free br 3, 50 6 kicks 1 stroke backstroke drill
2- 25 fly pull with free kick, 50 2 kicks 1 pull breaststroke drill, 25 choice fly drill
3- swim IM, get time- desc 1-3 to what you can
After #9, get HR then continue right into...
3 x 100 swim/kick choice by 50's @ 1:45, desc 1-3 to what you can (same stroke for all 3 x 100's)
1:00 rest, check HR

3 sets of:
8 x 50 kick on back @ :55, STRONG negative split
1 x 75 kick FAST for time with boards @ 1:40, get time
6 x 50 kick on back @ :50, really work the the udk off each wall
3 x 25 kick FAST with boards @ :10 rest, get time- should be FASTER than 75 kick from above
3 x 150 swim back desc 1-3 @ 3:00, #3 should be juicy! (200's free @ 3:30 in 2nd set; 100's IM @ 2:00 in 3rd set).
Check HR after each set.

100 easy choice drill before you get out, then change quickly for drylands. Make sure you're ready for the week ahead in school, and get excited for the upcoming meets. Have a great day!

Friday, January 11, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is kick/drill/kick/swim by 25's
1:00 rest

3 sets of:
1 x 75 swim free br 3/5/3 by 25's @ 1:15
1 x 25 kick on back build to FAST @ :35
1 x 50 @ :50 swim free br 3/5 by 25's, at least 85% on 2nd 25
1 x 50 @ 1:00 drill/swim by 25's in M-R-S, NO FREE
3 x 25 swim in M-R-S @ :40 (NO FREE), odds build to FAST, evens 15m swim FAST/10m drill
1 x 75 kick all out FAST for time on back, @ 1:30
No rest between sets, check HR after 3rd set.

Breaststroke-
6 sets of:
2 x 50 swim free br 3 @ :55
2 x 50 swim breast/free by 25's @ :55
2 x 50 swim breaststroke @ :55
1 x 75 drill/kick/drill by 25's @ 2:00- all breaststroke
1 x 75 swim FAST breaststroke from a dive @ 1:30
No rest between sets, check HR after each FAST 75.

IM-
3 sets of:
1 x 150 swim IM order by 50's, each 50 is swim/kick by 25's @ 2:45
1 x 75 @ 1:15 swim IM, build each 25 to FAST
1 x 150 IM- as above
2 x 75 swim Im @ 1:30, desc 1-2 to something FAST
1 x 150 swim IM- as above
3 x 75 swim IM @ 1:45- #1&3 are juicy FAST, #2 is drill
No rest between sets, check HR after each FAST 75 IM.

Finish up with...
4 x 50 @ 1:10 choice drill/kick by 25's


 Do an excellent job with your HW this weekend. Be sure to eat well, drink plenty of water & offer to help around the house. Have a great day!

Thursday, January 10, 2013

SMAC- Bronze with Maureen & Hannah

Review streamlined pushoffs & underwater dolphin kick before everybody gets in!


Warmup:
Review ra2 la2 freestyle drill, then start with...
4 x 50, 25 ra2 la2 free drill, 25 kick on back (good UDK when they push off)

Review double arm backstroke drill (da back), "thumbs out, pinkies in"
6 x 25 backstroke, odds are da back drill, evens are swim regular backstroke

KICKING:
Go 6 x 25 kick freestyle with boards descend 1-3 & 4-6, 3&6 should be all out FAST.


Finish up with somersaults in the water (one at a time), trying to get everybody to blow the air slowly out through their nose while they're underwater. See if everybody can go 6 or 8.


If there is time, review the breaststroke kick.

Remind everybody to do an excellent job with their HW, and to come to as many workouts as possible. Have a great day!

Thursday, January 10, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/2 kicks 1 pull breaststroke drill, by 50's
1:00 rest


3 x 200 kick @ 3:30- #2 is with boards, descend 1-3 to FAST
1 x 50 swim FAST choice in M-R-S @ 1:00 (NO FREE)
1 x 50 kick all out FAST with boards @ 1:00

3 x 150 kick @ 2:45- #2 is with boards, desc 1-3 to FAST
1 x 50 swim FAST- as above
1 x 50 kick all out FAST with boards @ 1:00

3 x 200 kick- as above
1 x 50 swim FAST- as above
1 x 50 kick all out FAST with boards @ 1:00

3 x 100 kick @ 2:00- #2 is with boards, desc 1-3 to FAST
1 x 50 swim FAST- as above
1 x 50 kick all out FAST with boards @ 1:00

3 x 200 kick- as above
1 x 50 swim choice FAST, from a dive
1 x 50 kick all out FAST with boards @ 1:00
4 x 50 easy drill/swim by 25's @ 1:10

Do an excellent job on your HW, eat well & drink plenty of water. Make sure you're preparing for any mid-term exams you have coming up. Anybody coming to the early workout tomorrow? Let me know. Have a great day!

Wednesday, January 9, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is swim/kick by 25's
1:00 rest

6 sets of:
2 x 25 @ :40- 2 kicks 1 pull breaststroke drill- head facing down on the 2 kicks
1 x 75 @ 1:30- 50 swim neg split breaststroke, 25 kick FAST on back (good udk)
No rest between sets.


LONG SWIM-
1 x 1800 as follows:
2x through- 100 swim back, 50 swim easy/FAST breast, 100 swim IM, 50 kick FAST with boards
After 2nd time through...1 x 300 swim free br 3/5 by 50's, desc the 100's 1-3 to what you can
Repeat the above (900), for an 1800 total. Check HR at the end.


With fins, finish up with...
Fly drilling with fins.

100 easy drill before you get out. Do an excellent job with your HW tonight, and remind your parents to look for the MEET ANNOUNCEMENT for the February meet in VA. Have a great day!

Tuesday, January 8, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
1:00 rest

6 x 75 @ 1:25- 25 ra2 la2 freestyle drill, then 50 drill/kick NO FREE
4 sets of:
1 x 150 @ 2:30- drill/swim by 25's in M-R-S, NO FREE
6 x 25 @ :45 kick FAST (2nd round @ :40, 3rd round @ :35, 4th round @ :30)
No rest between sets, check HR after last 25 in each set.

15 x 100 @ 1:40- 50 swim free br 3/5 by 25's, then 25 kick FAST on back, 25 swim NO FREE
After 3rd 100, 1 x 50 kick FAST @ 1:00;
After 6th 100, 1 x 100 kick FAST @ 2:00
After 9th 100, 1 x 150 kick FAST @ 3:00
After 12th 100, 1 x 100 kick FAST @ 2:00
After last 100, 1 x 50 kick FAST, check HR immediately & OML


Easy 100 drill before you get out. Do an excellent job with your HW tonight, eat well & be sure to give your CBAC entries to your parents. Have a great day!

Tuesday, January 8, 2012

SMAC- Bronze with Maureen & Hannah
Welcome to the Winter Bronze Session!


Review underwater dolphin kick (udk) with everybody before they get in!

Review ra2 la2 freestyle drill, catchup free drill, and fist free drill; br 3 on the fist drill
Start each group after the lane has finished:
6 x 25 ra2 la2 free drill
4 x 50 fist free drill, kick on back- by 25's
4 x 25 swim freestyle br 3
1:00 rest

With boards, review breaststroke kick (on deck first if necessary with new kids).

Finish up with kicking races (alternate between free & breaststroke).


Remind everybody to do an excellent job on their HW tonight & to practice their breaststroke kick in front of the big mirror at home. Have a great day!

Monday, January 7, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
1:00 rest

4 x 100 drill/swim by 25's @ 1:45- odds are free, even 100's are M-R-S (NO FREE)
Then, get right into...


5 sets of:
6 x 50 @ :50
odds- swim free br 3/5 by 25's
evens- swim/kick choice by 25's NO FREE
3* x 100+ kick on back @ 1:45
* middle 100 is kick with board
+ in 2nd & 4th sets, go 150's @ 2:30; in 3rd set go 200's kick @ 3:30
1 x 400 @ 6:30 (1st & 2nd sets free br 3) or 7:00 (3rd & 4th sets- NO FREE), neg split each 200
No additional rest between sets. Check HR after each 400.


Do an excellent job with your HW tonight, eat well & drink plenty of water. Have a great day!

Friday, January 4, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/swim by 25's
1:00 rest

Meet warmup for EST distance meet
EK & NH will go 1650 time trial at 7 p.m.


Remember, NO WORKOUT ON SUNDAY, regular workout schedule resumes on Monday. Do a great job with your HW this weekend & get excited for the meet. Have a great day!

Friday, January 4, 2013

SMAC- Abigail & Bekah Johnson


400 swim freestyle
400 reverse IM- each 100 is kick/drill/swim/drill, by 25's
1:00 rest


6 x 100 @ 1:45
odds- 50 ra2 la2 free drill, 50 swim free
evens- 50 drill/swim in MRS, 50 drill/swim in 4th best stroke (NO FREE on even 100's)
12 x 50 @ :50 swim free/IM order by 25's
1:00 rest, check HR


4 sets of:
4 x 75 swim IM (NO FREE) @ 1:40, desc 1-2 & 3-4 (2&4 are all out FAST from a dive)
2 x 75 kick on back desc 1-2 to FAST @ 1:40- get time, add to avg time of FAST IM 75's
No rest between sets, check HR after FAST 75's (swim and kick)
After 4th set...
3 x 150 swim IM @ 3:00 (NO FREE) desc 1-3 to all out FAST (#3 from a dive); can you =/- your add-up time from 75's???

Finish up with...
1 x 250 drill/swim by 25's, except middle 50 is breast kick on back


We'll miss you at the meet this weekend. Be sure to bring HW with you to PA. Stretch each day, drink lots of water and eat good food- remember, GARBAGE IN, GARBAGE OUT. No Sunday PM workout. Have a great day!

Thursday, January 3, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is kick/drill/kick/swim, by 25's
1:00 rest


3 sets of:
2 x 125 @ 2:30- 100 drill/swim by 25's in MRS, NO FREE, 25 kick build to FAST
1 x 100 @ 2:15- kick on back, descend 1-3 to all out FAST
No rest between sets. After 3rd set, check HR, then continue right into...

8 x 75 @ 1:20-
odds swim free/MRS/free by 25's
evens- swim MRS/free/MRS by 25's
1:00 rest, check HR again


Break into groups-
Distance free:
3 sets of:
2 x 400 @ 6:30 swim free br 3 desc 1-2 to what you can; get time on #2 & divide by 4
4 x 100 swim free br 3- interval is whatever time you get after dividing 2nd 400 time by 4
No rest between sets; check HR after 2nd 400 in each set.

Backstroke:
4 sets of:
3 x 50 swim backstroke @ :50, neg split each 50, good udk
1 x 50 kick FAST free with boards @ 1:00
3 x 50 swim backstroke @ :50, neg split, good udk
:15 rest
1 x 75 swim FAST backstroke @ 1:30
No res between sets, check HR after each 75.


Breaststroke, butterfly or sprint free:
6 sets of:
3 x 25 @ :45
odds- 15 yards swim FAST, 10 yards drill
#2- swim build to FAST
1 x 25 drill PERFECT @ :45
1 x 50 swim FAST @ 1:00
1 x 50 kick FAST @ 1:00
No rest between sets, check HR after each 50 kick.



Warmdown thoroughly before you get out. Do an excellent job with your HW tonight, get excited for the meet this weekend. Have a great day!

Wednesday, January 2, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/kick by 25's
1:00 rest

With fins-
16 x 25 @ :40
2- breast pull with free kick
2- fly pull with free kick
1:00 rest, take off fins and continue right into...


15 x 50 as follows:
1- swim breast/free by 25's @ 1:00
1- swim fly/free by 25's @ :55
1- swim free br 3/5 by 25's @ :50
No rest between sets of 3, check HR after #15.


LONG SWIM-
3 times through:
150 IM- each 50 is swim/kick by 25's, IM order by 50's
450 swim backstroke, descend the 150's 1-3 in each 450 (2nd time through is freestyle)
Descend the 3 x 600 1-3 to something juicy on the 3rd 600!
Check HR


Finish up with...
24 x 25 kick @ :45
2 with boards, 2 on back
odds are 1/2 FAST 1/2 moderate;
evens are all kick FAST!


100 easy drill before you get out. Do an excellent job with your HW tonight, make sure your parents know there isn't any workout on Sunday. Have a great day!