Friday, March 15, 2013
SMAC- Gold and Silver, at 6:00 p.m. in the middle pool with Hannah, Maureen & Kandy
GOLD- 400 swim freestyle/400 reverse IM (go drill/kick by 25's on the IM)
SILVER- 300 swim easy freestyle/200 reverse IM (each 50 in the IM is drill/kick by 25's)
1:00 rest
6 x 75 @ 1:30 (Gold) or 2:00 (Silver) as follows-
25 ra2 la2 free drill, 50 drill/kick by 25's NO FREE
3 x 100 swim easy free br 3/NO FREE by 50's @ 1:50 (Gold) or 2:30 (Silver)
8 x 50 swim swim as follows-
Gold- @ :55
Silver- @ 1:30
odds- swim free br 3
evens- swim free br 3/NO FREE by 25's
Finish up with...
6 x 25 @ 1:00, 1/2 swim FAST 1/2 drill
1:00 rest, check HR
FROM MID-POOL-
work on turns for ten minutes (everybody should go at least 8 turns)
50 easy drill before you get out.
Be sure to thank Hannah, Maureen & Kandy for running workout tonight. Do an excellent job with your HW tonight, don't wait until Sunday Night to get started. Good luck to those of you doing the play this weekend. REMEMBER- warmup times for the meet have been emailed to your parents; NO WORKOUT FOR ANYBODY ON SUNDAY; regular workout time on Monday for time trials, (Gold kids can come at 4:30 p.m. if they'd like), then off for the rest of next week. Get excited for the meet and have a great day!
Friday, March 15, 2013
Friday, March 15, 2013
SMAC- Senior II
Anytime after 4 p.m., swim in the middle pool
400 swim easy freestyle
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
8 x 50 @ 1:00 as follows:
2- free, 2- NO FREE;
In each set of 2, #1 is drill/kick by 25's, #2 is drill/swim by 25's
4 x 150 @ :15 rest as follows-
50 swim free br 3, 25 kick choice; 75 drill/swim/drill by 25's NO FREE
4 x 75 swim free br 3 @ 1:15
8 x 50 swim @ :55, odds are free, evens are free/NO FREE by 25's
1:00 rest, check HR
12 x 25 @ :45 in 4 sets of 3 as follows:
1- kick choice on back with FAST breakout, then easy kick to the end
2- choice drill
3- swim dps, same stroke as 2nd 25
Check HR after #12, then an easy 50 before you get out.
Do an excellent job with your HW tonight, don't wait until Sunday Night to get started. Your parents have the warmup times for this weekend- get excited to race! I'm looking forward to seeing everybody on deck tomorrow, have a great day!
SMAC- Senior II
Anytime after 4 p.m., swim in the middle pool
400 swim easy freestyle
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
8 x 50 @ 1:00 as follows:
2- free, 2- NO FREE;
In each set of 2, #1 is drill/kick by 25's, #2 is drill/swim by 25's
4 x 150 @ :15 rest as follows-
50 swim free br 3, 25 kick choice; 75 drill/swim/drill by 25's NO FREE
4 x 75 swim free br 3 @ 1:15
8 x 50 swim @ :55, odds are free, evens are free/NO FREE by 25's
1:00 rest, check HR
12 x 25 @ :45 in 4 sets of 3 as follows:
1- kick choice on back with FAST breakout, then easy kick to the end
2- choice drill
3- swim dps, same stroke as 2nd 25
Check HR after #12, then an easy 50 before you get out.
Do an excellent job with your HW tonight, don't wait until Sunday Night to get started. Your parents have the warmup times for this weekend- get excited to race! I'm looking forward to seeing everybody on deck tomorrow, have a great day!
Thursday, March 14, 2013
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is da backstroke drill, then drill/drill/kick by 25's
1:00 rest
3 sets of:
1 x 200 @ 3:15- 100 swim free br 3, 100 drill/swim by 25's NO FREE
6 x 25 @ :40, should be same stroke as 2nd 100 of 200 above
odd 25's- 1/2 swim FAST 1/2 drill
even 25's- swim build to FAST
No rest between sets, check HR after 3rd set.
With fins, 4* sets of:
4 x 25 @ :45- as above
1** x 50 @ 1:00 (@ 1:10 in other sets) swim all out FAST for time (target best time in scy or faster)
*Kelly, Margaret & Walter get out after 3 sets.
**add 1 x 50 in each round, so you'll go 4 x 50 @ 1:10 in 4th round
No extra rest between sets, check HR after last 50 in each round.
Abby J- 100 easy after fin set, then 1000 Free for time!
Finish up with...
3 x 450 swim free br 3 desc 1-3 to what you can @ 6:30
Check HR after each 450.
1 x 200 drill/kick by 25's before you get out.
Do an excellent job with your HW tonight, get excited for the meet this weekend. REMEMBER: workout tomorrow will be at 6 p.m. with Hannah, Maureen & Kandy; NO WORKOUT ON SUNDAY; Monday regular workout time for time trials, then off the rest of the week. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is da backstroke drill, then drill/drill/kick by 25's
1:00 rest
3 sets of:
1 x 200 @ 3:15- 100 swim free br 3, 100 drill/swim by 25's NO FREE
6 x 25 @ :40, should be same stroke as 2nd 100 of 200 above
odd 25's- 1/2 swim FAST 1/2 drill
even 25's- swim build to FAST
No rest between sets, check HR after 3rd set.
With fins, 4* sets of:
4 x 25 @ :45- as above
1** x 50 @ 1:00 (@ 1:10 in other sets) swim all out FAST for time (target best time in scy or faster)
*Kelly, Margaret & Walter get out after 3 sets.
**add 1 x 50 in each round, so you'll go 4 x 50 @ 1:10 in 4th round
No extra rest between sets, check HR after last 50 in each round.
Abby J- 100 easy after fin set, then 1000 Free for time!
Finish up with...
3 x 450 swim free br 3 desc 1-3 to what you can @ 6:30
Check HR after each 450.
1 x 200 drill/kick by 25's before you get out.
Do an excellent job with your HW tonight, get excited for the meet this weekend. REMEMBER: workout tomorrow will be at 6 p.m. with Hannah, Maureen & Kandy; NO WORKOUT ON SUNDAY; Monday regular workout time for time trials, then off the rest of the week. Have a great day!
Thursday, March 14, 2013
Wednesday, March 13, 2013
SMAC- Gold
Happy Birthday, Isaiah!
400 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
1:00 rest
6 x 100 @ 1:45 as follows:
odds- 50 drill/50 kick
evens- swim IM, desc 1-3 to what you can
1:00 rest, check HR
3 sets of:
2 x 50 kick neg split on back @ :55
1 x 75 drill/swim/drill by 25's @ 1:25
1 x 75 swim/drill/swim by 25's @ 1:15- build the 25's swim to FAST
No rest between sets of 3. Check HR after 3rd set, then continue right into...
12 x 50 as follows:
2- swim free/NO FREE by 25's
2- swim/kick choice by 25's
1-4 @ :55
5-8 @ :50
9-12 @ :45!!
1:00 rest, check HR
LONG SWIM-
1000* free br 3- descend the 5 x 200 to something juicy!
*Selected swimmers may go 100 free/100 main race stroke if they'd like
1:00 rest, get fins
With fins...
Fly drilling in sets of 6 x 25 @ :45
150 easy drill/kick by 25's = approximately 4500 scy. Do an excellent job with your HW tonight, get excited for the meet this weekend! Regular workout schedule tomorrow, except Kelly, Margaret & Walter will be done by 7 p.m. Everybody else will have workout on Friday from 6-7 p.m. Have a great day!
SMAC- Gold
Happy Birthday, Isaiah!
400 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
1:00 rest
6 x 100 @ 1:45 as follows:
odds- 50 drill/50 kick
evens- swim IM, desc 1-3 to what you can
1:00 rest, check HR
3 sets of:
2 x 50 kick neg split on back @ :55
1 x 75 drill/swim/drill by 25's @ 1:25
1 x 75 swim/drill/swim by 25's @ 1:15- build the 25's swim to FAST
No rest between sets of 3. Check HR after 3rd set, then continue right into...
12 x 50 as follows:
2- swim free/NO FREE by 25's
2- swim/kick choice by 25's
1-4 @ :55
5-8 @ :50
9-12 @ :45!!
1:00 rest, check HR
LONG SWIM-
1000* free br 3- descend the 5 x 200 to something juicy!
*Selected swimmers may go 100 free/100 main race stroke if they'd like
1:00 rest, get fins
With fins...
Fly drilling in sets of 6 x 25 @ :45
150 easy drill/kick by 25's = approximately 4500 scy. Do an excellent job with your HW tonight, get excited for the meet this weekend! Regular workout schedule tomorrow, except Kelly, Margaret & Walter will be done by 7 p.m. Everybody else will have workout on Friday from 6-7 p.m. Have a great day!
Wednesday, March 13, 2013
Tuesday, March 12, 2013
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is kick/drill/kick/swim by 25's
1:00 rest
4 sets of:
2 x 50 swim/kick by 25's @ :55
2 x 50 kick neg split on back @ :55
1 x 75 kick FAST with boards @ 1:40- get time
No rest between sets.
4 sets of:
3 x 50 as follows:
1&2- drill/kick by 25's @ 1:00
#3- all kick on back @ :50
1 x 100 swim free br 3/NO FREE by 50's @ 1:30
No rest between sets.
With fins, finish up with...
6 sets of:
4 x 25 @ :40- odds are 15M swim FAST, 10M drill; evens are swim build to FAST
1 x 50 swim all out FAST @ :40
No rest between sets, check HR after last set.
200 easy drill/swim by 25's = 4000 scy
Do an excellent job on your HW tonight & get excited for the meet this weekend. LONG SWIM tomorrow. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is kick/drill/kick/swim by 25's
1:00 rest
4 sets of:
2 x 50 swim/kick by 25's @ :55
2 x 50 kick neg split on back @ :55
1 x 75 kick FAST with boards @ 1:40- get time
No rest between sets.
4 sets of:
3 x 50 as follows:
1&2- drill/kick by 25's @ 1:00
#3- all kick on back @ :50
1 x 100 swim free br 3/NO FREE by 50's @ 1:30
No rest between sets.
With fins, finish up with...
6 sets of:
4 x 25 @ :40- odds are 15M swim FAST, 10M drill; evens are swim build to FAST
1 x 50 swim all out FAST @ :40
No rest between sets, check HR after last set.
200 easy drill/swim by 25's = 4000 scy
Do an excellent job on your HW tonight & get excited for the meet this weekend. LONG SWIM tomorrow. Have a great day!
Monday, March 11, 2013
Monday, March 11, 2013
SMAC- Gold
Congrats to all SMAC student-athletes and their families: 12th place finish at MD SCY State Champs (out of 39 teams)! Great job!
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
8 x 50 @ 1:00 drill/swim by 25's, odds free, evens NO FREE
3 x 100 kick on back @ 1:50, 25 moderate, 25 FAST, good udk throughout
1:00 rest, check HR
4 x 75 @ 1:15 swim/kick/swim by 25's, all the same stroke
1 x 100 @ 1:30 swim free/NO FREE by 50's, neg split each 50
3 x 75 as above, but now @ 1:10
2 x 100 as above, @ 1:30
2 x 75 @ 1:10, as above
3 x 100 @ 1:30, as above
1 x 75 @ 1:10- as above
4 x 100 @ 1:30- as above
1:00 rest, check HR
4* sets of:
1 x 150 kick neg split @ 2:45
1 x 100 kick BIGGER neg split @ 1:45
1 x 50 kick all out FAST for time @ 1:00
No rest between sets, check HR after each round.
*in odd sets, the 100 is with a board
*in even sets, the 150 & 50 are with a board
150 easy drill = 4400 scy.
Do an excellent job with your HW tonight, get excited for the meet this weekend. Have a great day!
SMAC- Gold
Congrats to all SMAC student-athletes and their families: 12th place finish at MD SCY State Champs (out of 39 teams)! Great job!
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
8 x 50 @ 1:00 drill/swim by 25's, odds free, evens NO FREE
3 x 100 kick on back @ 1:50, 25 moderate, 25 FAST, good udk throughout
1:00 rest, check HR
4 x 75 @ 1:15 swim/kick/swim by 25's, all the same stroke
1 x 100 @ 1:30 swim free/NO FREE by 50's, neg split each 50
3 x 75 as above, but now @ 1:10
2 x 100 as above, @ 1:30
2 x 75 @ 1:10, as above
3 x 100 @ 1:30, as above
1 x 75 @ 1:10- as above
4 x 100 @ 1:30- as above
1:00 rest, check HR
4* sets of:
1 x 150 kick neg split @ 2:45
1 x 100 kick BIGGER neg split @ 1:45
1 x 50 kick all out FAST for time @ 1:00
No rest between sets, check HR after each round.
*in odd sets, the 100 is with a board
*in even sets, the 150 & 50 are with a board
150 easy drill = 4400 scy.
Do an excellent job with your HW tonight, get excited for the meet this weekend. Have a great day!
Sunday, March 10, 2013
Sunday, March 10, 2013
SMAC- Gold
Get a board from the Lifeguard Office before you start
400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/fly pull with free kick, by 25's
1:00 rest
25 x 50 in sets of 5 as follows:
1&2- choice drill, always @ 1:00, different stroke in each round of 5
3, 4 & 5- always kick (same stroke for all 3) as follows-
1st & 2nd round of 5 (#'s 3,4 & 5, then #'s 8, 9 & 10) @ :55, neg split
3rd & 4th round of 5 (#'s 13, 14 & 15, then #'s 18, 19 & 20) @ :50, neg split
5th round of 5 (#'s 23, 24 & 25) @ :45, can use a board if you'd like
:30 rest, then...
3 x 100 swim/kick (kick on back) @ 1:45 desc 1-3 to what you can
3 x 100 kick with boards desc 1-3 to what you can @ 2:00
1:00 rest, check HR
3 sets of:
1 x 350 @ 6:00 (make this interval)- 200 swim free br 3 (3rd 50 is kick with board), then 150 swim backstroke, descend the 50's 1-3 to something juicy!
1 x 350 @ 6:15 (6:30 if necessary)- 200 swim free br 3 (3rd 50 kick on back), then 150 kick with boards, desc the 50's 1-3 to something juicy!
6 x 50 swim IM order by 25's (NO FREE), so fly/back on odd 50's, then back/breast on even 50's- 1st two rounds @ :55; 3rd time though the set, these 50's are @ :50- you'll have to hustle here!
:30 rest after each set, check HR
100 easy drill before you get out. Do an excellent job on your HW tonight, make sure you're ready for the week ahead at school. Great seeing Margaret at the meet last night, thanks for coming up! Get excited for the meet next weekend. Have a great day!
SMAC- Gold
Get a board from the Lifeguard Office before you start
400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/fly pull with free kick, by 25's
1:00 rest
25 x 50 in sets of 5 as follows:
1&2- choice drill, always @ 1:00, different stroke in each round of 5
3, 4 & 5- always kick (same stroke for all 3) as follows-
1st & 2nd round of 5 (#'s 3,4 & 5, then #'s 8, 9 & 10) @ :55, neg split
3rd & 4th round of 5 (#'s 13, 14 & 15, then #'s 18, 19 & 20) @ :50, neg split
5th round of 5 (#'s 23, 24 & 25) @ :45, can use a board if you'd like
:30 rest, then...
3 x 100 swim/kick (kick on back) @ 1:45 desc 1-3 to what you can
3 x 100 kick with boards desc 1-3 to what you can @ 2:00
1:00 rest, check HR
3 sets of:
1 x 350 @ 6:00 (make this interval)- 200 swim free br 3 (3rd 50 is kick with board), then 150 swim backstroke, descend the 50's 1-3 to something juicy!
1 x 350 @ 6:15 (6:30 if necessary)- 200 swim free br 3 (3rd 50 kick on back), then 150 kick with boards, desc the 50's 1-3 to something juicy!
6 x 50 swim IM order by 25's (NO FREE), so fly/back on odd 50's, then back/breast on even 50's- 1st two rounds @ :55; 3rd time though the set, these 50's are @ :50- you'll have to hustle here!
:30 rest after each set, check HR
100 easy drill before you get out. Do an excellent job on your HW tonight, make sure you're ready for the week ahead at school. Great seeing Margaret at the meet last night, thanks for coming up! Get excited for the meet next weekend. Have a great day!
Friday, March 8, 2013
Friday, March 8, 2013
SMAC- Gold
Make sure you have a parent on deck while you're swimming
400 swim freestyle
400 reverse IM- each 100 is choice breaststroke drill, then drill/drill/fly kick on side by 25's
1:00 rest
2 x 125 @ 2:30- 50 6 kicks 1 stroke backstroke drill, 25 breast kick on back, 50 2 kicks 1 pull breaststroke drill- don't rush these drills!
3 x 100 @ 1:45 (@ 1:50 if necessary)- 50 SLOW catchup free drill, 50 kick neg split on back
6 x 75 @ 1:15 swim back/breast/free by 25's
16 x 50 @ :50 in 4 sets of 4 as follows:
1&2- swim/kick choice by 25's
3&4- kick on back, make the interval- you'll have to hustle here, 5 FAST udk will help
1:00 rest, check HR
2 x 250 swim free br 3 @ 3:40 (that's 1:25 per 100)
1 x 400 swim free br 3, get time
2 x 250 swim free br 3 @ 3:30 (that's 1:20 per 100, plus :10 rest at the end)
1 x 400 swim free br 3, get time- should be faster than #1
6 x 50 swim choice @ :50
1 x 400 swim all out giddyup & go freestyle br 3- get time & check HR, should be fastest of the day!
1:00 rest
Finish up with...
16 x 25 kick FAST on back as follows:
1-4 @ :45, all FAST, keep track of average time
5-8 @ :35- how close can you stay to what you averaged in the first set of 4?
9-12 @ :45- should all be juicy FAST
13-16 @ :30- still should be FAST
100 easy drill before you get out. Do an excellent job with your HW tonight, rest up this weekend, drink lots of water and eat good food. Get excited for the meet next weekend. Have a great day!
SMAC- Gold
Make sure you have a parent on deck while you're swimming
400 swim freestyle
400 reverse IM- each 100 is choice breaststroke drill, then drill/drill/fly kick on side by 25's
1:00 rest
2 x 125 @ 2:30- 50 6 kicks 1 stroke backstroke drill, 25 breast kick on back, 50 2 kicks 1 pull breaststroke drill- don't rush these drills!
3 x 100 @ 1:45 (@ 1:50 if necessary)- 50 SLOW catchup free drill, 50 kick neg split on back
6 x 75 @ 1:15 swim back/breast/free by 25's
16 x 50 @ :50 in 4 sets of 4 as follows:
1&2- swim/kick choice by 25's
3&4- kick on back, make the interval- you'll have to hustle here, 5 FAST udk will help
1:00 rest, check HR
2 x 250 swim free br 3 @ 3:40 (that's 1:25 per 100)
1 x 400 swim free br 3, get time
2 x 250 swim free br 3 @ 3:30 (that's 1:20 per 100, plus :10 rest at the end)
1 x 400 swim free br 3, get time- should be faster than #1
6 x 50 swim choice @ :50
1 x 400 swim all out giddyup & go freestyle br 3- get time & check HR, should be fastest of the day!
1:00 rest
Finish up with...
16 x 25 kick FAST on back as follows:
1-4 @ :45, all FAST, keep track of average time
5-8 @ :35- how close can you stay to what you averaged in the first set of 4?
9-12 @ :45- should all be juicy FAST
13-16 @ :30- still should be FAST
100 easy drill before you get out. Do an excellent job with your HW tonight, rest up this weekend, drink lots of water and eat good food. Get excited for the meet next weekend. Have a great day!
Friday, March 8, 2013
SMAC- Senior II
Be sure to swim in the middle pool where they have a lifeguard
400 swim freestyle
200 reverse IM- each 50 is drill/kick on back, by 25's
1:00 rest
4 x 50 drill @ 1:00 choice
3 x 150 @ 2:45- 75 drill/swim/drill, then 50 kick neg split, then 25 swim build to FAST
6 x 75 @ 1:15- odds are 50 swim in main race stroke, 25 kic, evens are swim IM (NO FREE)
12 x 25 @ :40 in sets of 3 as follows:
1&2- 1/2 swim FAST 1/2 drill
#3- dolphin kick LUNGBUSTER from a dive
1:00 rest check HR
24 x 50 kick in 4 sets of 6 as follows:
1-3 kick @ :50, make the interval
4-6 kick desc 1-3 to all out FAST @ 1:10
1:00 rest
SPEEDSET:
16 x 50 @ 1:30 in 4 sets of 4
1- 20 yards swim FAST then 30 yards drill
2- 30 yards swim FAST then 20 yards drill
3- all swim FAST
4- all drill
Change strokes after each set of 4
Finish up with...
1 x 400- 50 kick negative split on back, 50 drill choice
Do an excellent job with your HW tonight, be sure to rest up this weekend, drink a lot of water & eat good food. Get excited for the meet next weekend. Have a great day!
SMAC- Senior II
Be sure to swim in the middle pool where they have a lifeguard
400 swim freestyle
200 reverse IM- each 50 is drill/kick on back, by 25's
1:00 rest
4 x 50 drill @ 1:00 choice
3 x 150 @ 2:45- 75 drill/swim/drill, then 50 kick neg split, then 25 swim build to FAST
6 x 75 @ 1:15- odds are 50 swim in main race stroke, 25 kic, evens are swim IM (NO FREE)
12 x 25 @ :40 in sets of 3 as follows:
1&2- 1/2 swim FAST 1/2 drill
#3- dolphin kick LUNGBUSTER from a dive
1:00 rest check HR
24 x 50 kick in 4 sets of 6 as follows:
1-3 kick @ :50, make the interval
4-6 kick desc 1-3 to all out FAST @ 1:10
1:00 rest
SPEEDSET:
16 x 50 @ 1:30 in 4 sets of 4
1- 20 yards swim FAST then 30 yards drill
2- 30 yards swim FAST then 20 yards drill
3- all swim FAST
4- all drill
Change strokes after each set of 4
Finish up with...
1 x 400- 50 kick negative split on back, 50 drill choice
Do an excellent job with your HW tonight, be sure to rest up this weekend, drink a lot of water & eat good food. Get excited for the meet next weekend. Have a great day!
Thursday, March 7, 2013
Thursday, March 7, 2013
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is 2 dolphin kicks 1 pull breaststroke drill, then drill/drill/fly kick on side, by 25's
1:00 rest
Everybody does the following set-
2 sets of:
4 x 75 @ 1:25- 25 ra2 la2 free, 50 drill in M-R-S, NO FREE
1 x 200 @ 3:30- 50 swim, 50 kick (2x), desc the 100's 1-2 to what you can; should be the same stroke as what you drilled on the 75's above (NO FREE)
No rest between sets, check HR after 2nd set.
Just the MD States swimmers do the following set (everybody else skip down to the next set)-
MD States (Abby, Bekah, Kelly, Connor, Isaiah, Logan, Nolan)-
12 x 50 @ 1:00 as follows (not a hard stroke, just work on the 5 udk off the turn on the 25 kick)
2- swim free/NO FREE by 25's
1- swim/kick by 25's choice- work the 5 FAST udk, then the kick is easy
After #12, check HR, then...
10 turns from mid-pool, then a 50 easy & you're done! On deck tomorrow by 7:15 a.m., get excited!
Non-States swimmers do the following two sets 16 x 100's & 3 x 300 kick)- do a great job!
Jr. Champs (and those not going to Jr. Champs)
16 x 100 in 4 sets of 4 as follows:
1&2- swim free br 3, except 3rd 25 is kick FAST on back @ 1:30
3&4- swim IM, except 4th 25 is kick FAST free on back @ 1:45, desc this 100 1-2 to what you can
1:00 rest after #16, check HR
3 x 300 kick on back as follows, :30 rest after each 300
#1- 1st 25 is kick FAST, then 75 kick moderate- 3 times through
#2- 50 kick FAST, 50 kick moderate- 3 times though
#3- 75 kick FAST, get out & dive in for a a 25 LUNGBUSTER (dolphin kick)- 3 times though
1:00 rest, check HR
100 easy drill your choice before you get out = 4400 scy. Do an excellent job with your HW tonight, get excited for the meet next weekend. Be sure to have one of your parents on deck tomorrow afternoon while you're hear swimming. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is 2 dolphin kicks 1 pull breaststroke drill, then drill/drill/fly kick on side, by 25's
1:00 rest
Everybody does the following set-
2 sets of:
4 x 75 @ 1:25- 25 ra2 la2 free, 50 drill in M-R-S, NO FREE
1 x 200 @ 3:30- 50 swim, 50 kick (2x), desc the 100's 1-2 to what you can; should be the same stroke as what you drilled on the 75's above (NO FREE)
No rest between sets, check HR after 2nd set.
Just the MD States swimmers do the following set (everybody else skip down to the next set)-
MD States (Abby, Bekah, Kelly, Connor, Isaiah, Logan, Nolan)-
12 x 50 @ 1:00 as follows (not a hard stroke, just work on the 5 udk off the turn on the 25 kick)
2- swim free/NO FREE by 25's
1- swim/kick by 25's choice- work the 5 FAST udk, then the kick is easy
After #12, check HR, then...
10 turns from mid-pool, then a 50 easy & you're done! On deck tomorrow by 7:15 a.m., get excited!
Non-States swimmers do the following two sets 16 x 100's & 3 x 300 kick)- do a great job!
Jr. Champs (and those not going to Jr. Champs)
16 x 100 in 4 sets of 4 as follows:
1&2- swim free br 3, except 3rd 25 is kick FAST on back @ 1:30
3&4- swim IM, except 4th 25 is kick FAST free on back @ 1:45, desc this 100 1-2 to what you can
1:00 rest after #16, check HR
3 x 300 kick on back as follows, :30 rest after each 300
#1- 1st 25 is kick FAST, then 75 kick moderate- 3 times through
#2- 50 kick FAST, 50 kick moderate- 3 times though
#3- 75 kick FAST, get out & dive in for a a 25 LUNGBUSTER (dolphin kick)- 3 times though
1:00 rest, check HR
100 easy drill your choice before you get out = 4400 scy. Do an excellent job with your HW tonight, get excited for the meet next weekend. Be sure to have one of your parents on deck tomorrow afternoon while you're hear swimming. Have a great day!
Thursday, March 7, 2013
SMAC- Senior II
400 swim freestyle
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
4 x 200 @ :15 rest-
odds- 50 fist free drill br 3, 50 kick on back neg split
evens- 50 drill NO FREE, 50 swim (same stroke as 50 drill) neg split
16 x 50 as follows:
1-4 swim 25 free br 3, 25 swim NO FREE build to at least 85% effort
5-8 swim/kick by 25's - same stroke as 2nd 25 above
#'s 1-8 are @ :55
#'s 9-16 are @ :45- you'll have to hustle here!
1:00 rest, check HR
Some juicy kicking:
4 x 50 kick neg split on back @ :55
2 x 100 kick with boards @ 1:40- make the interval
4 x 50 kick on back @ :50- make the interval
1 x 200 kick all out FAST with boards @ 3:45- get time
3 x 200 kick on back, except 3rd 50 is swim choice @ 3:20
4 x 50 kick with boards @ :50
2 x 200 @ 3:30- 100 swim IM, 100 kick choice on back
4 x 50 kick all out FAST for time with boards @ 1:15- get times for each 50, add up (how much faster can you go compared to the straight 200 kick earlier in the set?)
1:00 rest, check HR
Finish up with...
1 x 300 drill/swim by 50's
Check HR again
Do an excellent job with your HW tonight, eat well & get excited for the meet next weekend. Have a great day!
SMAC- Senior II
400 swim freestyle
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
4 x 200 @ :15 rest-
odds- 50 fist free drill br 3, 50 kick on back neg split
evens- 50 drill NO FREE, 50 swim (same stroke as 50 drill) neg split
16 x 50 as follows:
1-4 swim 25 free br 3, 25 swim NO FREE build to at least 85% effort
5-8 swim/kick by 25's - same stroke as 2nd 25 above
#'s 1-8 are @ :55
#'s 9-16 are @ :45- you'll have to hustle here!
1:00 rest, check HR
Some juicy kicking:
4 x 50 kick neg split on back @ :55
2 x 100 kick with boards @ 1:40- make the interval
4 x 50 kick on back @ :50- make the interval
1 x 200 kick all out FAST with boards @ 3:45- get time
3 x 200 kick on back, except 3rd 50 is swim choice @ 3:20
4 x 50 kick with boards @ :50
2 x 200 @ 3:30- 100 swim IM, 100 kick choice on back
4 x 50 kick all out FAST for time with boards @ 1:15- get times for each 50, add up (how much faster can you go compared to the straight 200 kick earlier in the set?)
1:00 rest, check HR
Finish up with...
1 x 300 drill/swim by 50's
Check HR again
Do an excellent job with your HW tonight, eat well & get excited for the meet next weekend. Have a great day!
Wednesday, March 6, 2013
Wednesday, March 6, 2013
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
8 x 150 as follows:
odds- swim neg split free br 3 @ 2:15
evens- 75 swim IM (NO FREE), 75 kick on back, desc the 3 x 25's to FAST
LONG SWIM-
100 swim STRONG neg split free br 3 or backstroke, 2nd 50 should be 80% effort or better
75 kick on back- middle 25 at least 85% effort with good udk throughout
50 swim neg split in M-R-S, 2nd 25 should be 90% effort or better
6 times through for 1350 total, check HR at end (Emma- 500 free done any way you'd like, then wait for everybody else to finish).
Finish up with...
24 x 25 kick as follows (each set of 8 is 4 on back, 4 with boards):
8 @ :45
8 @ :35
1:00 rest, then...
8 @ :25
150 easy drill = 4100 scy.
Everybody does 6 starts before you get out.
Enjoy your day off from school, rest up and be sure your HW is done (and done WELL). Offer to help your parents around the house before dinner. Watch your email for updates on tomorrow's workout. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
8 x 150 as follows:
odds- swim neg split free br 3 @ 2:15
evens- 75 swim IM (NO FREE), 75 kick on back, desc the 3 x 25's to FAST
LONG SWIM-
100 swim STRONG neg split free br 3 or backstroke, 2nd 50 should be 80% effort or better
75 kick on back- middle 25 at least 85% effort with good udk throughout
50 swim neg split in M-R-S, 2nd 25 should be 90% effort or better
6 times through for 1350 total, check HR at end (Emma- 500 free done any way you'd like, then wait for everybody else to finish).
Finish up with...
24 x 25 kick as follows (each set of 8 is 4 on back, 4 with boards):
8 @ :45
8 @ :35
1:00 rest, then...
8 @ :25
150 easy drill = 4100 scy.
Everybody does 6 starts before you get out.
Enjoy your day off from school, rest up and be sure your HW is done (and done WELL). Offer to help your parents around the house before dinner. Watch your email for updates on tomorrow's workout. Have a great day!
Tuesday, March 5, 2013
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is swim/drill by 50's
1:00 rest
2 sets of:
1 x 75 drill/swim/drill by 25's @ 1:15
1 x 25 kick build to FAST @ :35
1 x 50 drill @ 1:00
1 x 50 swim negative split @ :50
1 x 25 kick FAST @ :40
1 x 75 @ 1:10 swim/drill/swim- build the swim 25's to FAST
No rest between sets, switch strokes after 1st set, check HR after 2nd set.
5 sets of:
4 x 50 pull free @ :55- br 3/5 by 25's on odd 50's, br 3/7 by 25's on even 50's
1 x 50 kick FAST on back @ 1:00 (100 in 2nd & 4th sets @ 2:00; 150 kick FAST on back @ 3:00 in 3rd set)
No rest between sets, but check HR after kicking & keep track of times.
Finish up with...
10 x 100 @ 2:00 as follows-
odds- choice (drill, swim or kick)
evens- some sort of broken 100 kick, will be different each round, but all are FAST!
50 easy drill = 4000 scy. Do an excellent job with your HW tonight & watch your email for updates on workout tomorrow. Get excited for the meets this month. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is swim/drill by 50's
1:00 rest
2 sets of:
1 x 75 drill/swim/drill by 25's @ 1:15
1 x 25 kick build to FAST @ :35
1 x 50 drill @ 1:00
1 x 50 swim negative split @ :50
1 x 25 kick FAST @ :40
1 x 75 @ 1:10 swim/drill/swim- build the swim 25's to FAST
No rest between sets, switch strokes after 1st set, check HR after 2nd set.
5 sets of:
4 x 50 pull free @ :55- br 3/5 by 25's on odd 50's, br 3/7 by 25's on even 50's
1 x 50 kick FAST on back @ 1:00 (100 in 2nd & 4th sets @ 2:00; 150 kick FAST on back @ 3:00 in 3rd set)
No rest between sets, but check HR after kicking & keep track of times.
Finish up with...
10 x 100 @ 2:00 as follows-
odds- choice (drill, swim or kick)
evens- some sort of broken 100 kick, will be different each round, but all are FAST!
50 easy drill = 4000 scy. Do an excellent job with your HW tonight & watch your email for updates on workout tomorrow. Get excited for the meets this month. Have a great day!
Tuesday, March 5, 2013
Monday, March 4, 2013
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
6 x 100 as follows:
odds- 50 drill, 50 kick NO FREE @ 1:50
evens- 50 swim free, 50 swim NO FREE (same stroke as odd 100's) @ 1:30- neg split each 50
12 x 50 in sets of 3:
1&2- swim IM order by 25's @ :50 (fly/back then back/breast)
1- swim/kick choice, NO FREE @ :50
4 sets of:
1 x 200 @ 2:50 swim free br 3, except 3rd 50 is kick FAST on back
4 x 25 @ :40- swim FAST in M-R-S, except 3rd 25 is drill
No rest between sets, check HR after 4th 25 in each set.
Until 7:30, finish up with...
3 x 25 @ :40- swim FAST
1 x 75 drill @ 1:30
1 x 75 kick FAST (from a dive)
Start the next set after the last person in each lane finishes ("heads to tails")
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the upcoming meets. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
6 x 100 as follows:
odds- 50 drill, 50 kick NO FREE @ 1:50
evens- 50 swim free, 50 swim NO FREE (same stroke as odd 100's) @ 1:30- neg split each 50
12 x 50 in sets of 3:
1&2- swim IM order by 25's @ :50 (fly/back then back/breast)
1- swim/kick choice, NO FREE @ :50
4 sets of:
1 x 200 @ 2:50 swim free br 3, except 3rd 50 is kick FAST on back
4 x 25 @ :40- swim FAST in M-R-S, except 3rd 25 is drill
No rest between sets, check HR after 4th 25 in each set.
Until 7:30, finish up with...
3 x 25 @ :40- swim FAST
1 x 75 drill @ 1:30
1 x 75 kick FAST (from a dive)
Start the next set after the last person in each lane finishes ("heads to tails")
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the upcoming meets. Have a great day!
Monday, March 4, 2013
Sunday, March 3, 2013
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is 50 2 kicks 1 pull breaststroke drill, 50 drill/kick by 25's reverse IM order
1:00 rest
4 sets of:
1 x 100 drill/kick by 50's @ 1:50
1 x 75 swim/kick/swim by 25's @ 1:15- same stroke as drill in 100 above
1st two sets are free, last two sets are NO FREE
After 4th set, continue right into...
3 x 5-minute swims (free or back) @ 6:00, keep track of yardage (increase yardage in each 5-minute swim)
1:00 rest
6 x 50 drill/swim dps by 25's @ 1:05- desc stroke count 1-3 & 4-6
3 sets of:
2 x 50 @ 1:10-
25- half swim FAST half drill
25 kick build
1 x 50 swim FAST from a dive @ 1:10- same stroke as first 2 x 50
1 x 150 swim STRONG neg split free or back @ 2:15
2 x 50 @ 1:10- as above
1 x 75 swim FAST from a dive (get time, than 25 drill) @ 2:00
1 x 100 swim STRONG neg split free or back @ 1:30
No rest between sets; same stroke for all three sets.
Finish up with...
1 x 400- 75 kick (1st & 3rd 25's are kick FAST) on back, 25 drill choice
100 easy drill/swim by 25's before you get out.
Change quickly for drylands & make sure you get some water. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is 50 2 kicks 1 pull breaststroke drill, 50 drill/kick by 25's reverse IM order
1:00 rest
4 sets of:
1 x 100 drill/kick by 50's @ 1:50
1 x 75 swim/kick/swim by 25's @ 1:15- same stroke as drill in 100 above
1st two sets are free, last two sets are NO FREE
After 4th set, continue right into...
3 x 5-minute swims (free or back) @ 6:00, keep track of yardage (increase yardage in each 5-minute swim)
1:00 rest
6 x 50 drill/swim dps by 25's @ 1:05- desc stroke count 1-3 & 4-6
3 sets of:
2 x 50 @ 1:10-
25- half swim FAST half drill
25 kick build
1 x 50 swim FAST from a dive @ 1:10- same stroke as first 2 x 50
1 x 150 swim STRONG neg split free or back @ 2:15
2 x 50 @ 1:10- as above
1 x 75 swim FAST from a dive (get time, than 25 drill) @ 2:00
1 x 100 swim STRONG neg split free or back @ 1:30
No rest between sets; same stroke for all three sets.
Finish up with...
1 x 400- 75 kick (1st & 3rd 25's are kick FAST) on back, 25 drill choice
100 easy drill/swim by 25's before you get out.
Change quickly for drylands & make sure you get some water. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!
Sunday, March 3, 2013
Friday, March 1, 2013
SMAC- Gold
400 swim freestyle
400 reverse IM- odd 100's are reverse IM drill, even 100's are reverse IM kick
1:00 rest
3 sets of:
1 x 125 @ 2:20- 50 ra2 la2 free drill, 75 drill/swim/drill NO FREE by 25's
3* x 25 @ :40
odd 25's are 1/2 swim FAST 1/2 drill
even 25's are kick build to FAST
*in 2nd set go 5 x 25's @ :40; in 3rd set go 7 x 25's @ :40
1:00 rest after 3rd set, check HR
4 sets of:
3 x 100 swim/kick by 50's @ 1:40
1 x 50 swim all out FAST in M-R-S @ 1:00 (NO FREE)
4 x 50 swim/kick by 25's in M-R-S (same stroke as 50 above) @ :55
1 x 100 swim/kick by 50's all out FAST @ 2:15
Check HR after last 100 in each set.
Finish up with...
8 x 75 @ 1:15 as follows:
odds- swim IM (NO FREE)
evens- swim/kick/swim free, by 25's
100 easy drill before you get out.
Do an excellent job with your HW tonight, offer to help your parents around the house. Enjoy your weekend off & get excited for the March meets. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- odd 100's are reverse IM drill, even 100's are reverse IM kick
1:00 rest
3 sets of:
1 x 125 @ 2:20- 50 ra2 la2 free drill, 75 drill/swim/drill NO FREE by 25's
3* x 25 @ :40
odd 25's are 1/2 swim FAST 1/2 drill
even 25's are kick build to FAST
*in 2nd set go 5 x 25's @ :40; in 3rd set go 7 x 25's @ :40
1:00 rest after 3rd set, check HR
4 sets of:
3 x 100 swim/kick by 50's @ 1:40
1 x 50 swim all out FAST in M-R-S @ 1:00 (NO FREE)
4 x 50 swim/kick by 25's in M-R-S (same stroke as 50 above) @ :55
1 x 100 swim/kick by 50's all out FAST @ 2:15
Check HR after last 100 in each set.
Finish up with...
8 x 75 @ 1:15 as follows:
odds- swim IM (NO FREE)
evens- swim/kick/swim free, by 25's
100 easy drill before you get out.
Do an excellent job with your HW tonight, offer to help your parents around the house. Enjoy your weekend off & get excited for the March meets. Have a great day!
Friday, March 1, 2013
Thursday, February 28, 2013
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is 50 1/2 ra 1/2 la backstroke drill, 50 drill/kick by 25's-reverse IM order
1:00 rest
8 x 50 @ 1:00-
odd 50's are free drill
even 50's are drill/swim by 25's NO FREE
8 x 25 kick on back @ :40 FAST
1:00 rest
4 sets of:
3 x 50 swim/kick by 25's @ :55
2 x 100 kick on back desc 1-2 to FAST @ 1:45
1 x 100 BROKEN kick (150 in even sets):
1st set- 50/25/25, all @ :10 rest
2nd set- 75/25/25/25, all @ :10 rest
3rd set- 4 x 25 kick all @ :10 rest
4th set- 25/25/25/75, all @ :10 rest
Keep track of times on the broken kicks
After 4th set...
4 x 50 kick @ 1:30- hold faster than your average time per 50 from the broken kicks above
1:00 rest, check HR
With snorkels, finish up with...
3 sets of:
1 x 150 swim free @ 2:45 @ 80% effort
1 x 100 swim free @ 1:30 @ 90% effort
1 x 50 swim free @ 1:00 @ 100% effort
No rest between sets.
100 easy drill before you get out. Do an excellent job with your HW tonight, be sure to bring in your report cards so I cans ee how you're doing in school. Anybody is welcome to at 4 p.m. tomorrow if you'd like. Have a great day!
SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is 50 1/2 ra 1/2 la backstroke drill, 50 drill/kick by 25's-reverse IM order
1:00 rest
8 x 50 @ 1:00-
odd 50's are free drill
even 50's are drill/swim by 25's NO FREE
8 x 25 kick on back @ :40 FAST
1:00 rest
4 sets of:
3 x 50 swim/kick by 25's @ :55
2 x 100 kick on back desc 1-2 to FAST @ 1:45
1 x 100 BROKEN kick (150 in even sets):
1st set- 50/25/25, all @ :10 rest
2nd set- 75/25/25/25, all @ :10 rest
3rd set- 4 x 25 kick all @ :10 rest
4th set- 25/25/25/75, all @ :10 rest
Keep track of times on the broken kicks
After 4th set...
4 x 50 kick @ 1:30- hold faster than your average time per 50 from the broken kicks above
1:00 rest, check HR
With snorkels, finish up with...
3 sets of:
1 x 150 swim free @ 2:45 @ 80% effort
1 x 100 swim free @ 1:30 @ 90% effort
1 x 50 swim free @ 1:00 @ 100% effort
No rest between sets.
100 easy drill before you get out. Do an excellent job with your HW tonight, be sure to bring in your report cards so I cans ee how you're doing in school. Anybody is welcome to at 4 p.m. tomorrow if you'd like. Have a great day!
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