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!
Thursday, January 31, 2013
Wednesday, January 30, 2013
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!
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
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!
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, January 25, 2013
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!
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, 2013
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!
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
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!
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!
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
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!
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
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!
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!
Saturday, January 19, 2013
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!
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!
Wednesday, January 16, 2013
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!
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!
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
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!
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
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!
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
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!
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
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!
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
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!
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!
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
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!
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, 2013
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!
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!
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, 2013
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!
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
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!
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!
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
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!
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
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!
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!
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