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!
Thursday, February 28, 2013
Wednesday, February 27, 2013
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!
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!
Tuesday, February 26, 2013
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!
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
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!
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
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!
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!
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
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!
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!
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
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!
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
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!
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!
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!
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
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!
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
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!
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!
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!
Wednesday, February 13, 2013
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!
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
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!
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
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!
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, February 6, 2013
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!
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
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!
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
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!
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, 2013
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!
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!
Saturday, February 2, 2013
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!
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!
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