Sharks- OH & AH
Written for SCY- watch your head on backstroke, NO FLAGS!
1 x 600-
300 swim freestyle
300 reverse IM- a 75 of each stroke, each 75 is drill/drill/kick by 25's
1:00 rest
All @ :10 rest if the pace clock isn't working...
2 x 100 @ 2:00- 50 fist free br 3, 50 2 kicks 1 pull breast drill
4 x 75 @ 1:30- 25 swim free br 3, 50 drill/swim by 25's- NO FREE
8 x 25 @ :45-
odds- swim, FAST breakout (good udk!), then easy to the end
evens- kick on back with FAST udk to the breakout, then easy kick to the end
1 x 300- each 100 is drill/swim/drill/kick on back, change strokes after each 100
1:00 rest, check HR if you can.
Finish up with...
4 x 50 swim choice @ 1:00- good turns, but all easy
1 x 150 drill/swim by 25's NO FREE
6 x 25 as follows:
odds- 1/2 swim FAST 1/2 drill (same stroke)
evens- swim build to FAST finish
1 x 50 easy drill before you get out. Drink lots of water today & get excited to race this weekend. Be sure to thank your mum for making sure you were able to your workouts in this week. Have a great day!
Wednesday, July 23, 2014
Tuesday, July 22, 2014
Wednesday Morning, July 23, 2014
Sharks- OH & AH
Written for SCY (watch your head on backstroke!)
1 x 600-
300 swim freestyle
300 reverse IM- each 100 is reverse 100 IM drill- watch your head on backstroke
1:00 rest
4 x 50 @ 1:00 (@ :10 rest if no pace clock available)- 25 fist free drill br 3, 25 fly kick on side
3 x 100 @ 1:50 (@ :10 rest if no pace clock)- 50 swim free br 3, 50 swim/kick on back by 25's, NO FREE
6 x 75 as follows:
odds- swim free br 3/5/3 by 25's @ 1:15
evens- swim IM (fly/back/breast by 25's) @ 1:25, descend the even 75's 1-3 if you can
8 x 50 swim-
1-4, neg split free br 3 @ :50
5-8, swim/kick on back by 25's NO FREE, @ 1:00
1:00 rest, check HR
LONG SWIM-
4 times through (continuously, stop only after the 1400):
150 swim neg split free br 3 (good udk off the turns!)
150 swim IM- two 75's IM (NO FREE)
50 kick all out FAST with boards- freestyle kick/breaststroke kick by 25's
1:00 rest after 4th time through, check HR for :06.
If there is time, finish up with...
12 x half-pool sprints @ :30- just halfway across the pool! Change strokes after every 4.
100 easy drill before you get out. Thank your mum for getting you there. Drink lots of water today and get excited to race this weekend. Have a great day!
Written for SCY (watch your head on backstroke!)
1 x 600-
300 swim freestyle
300 reverse IM- each 100 is reverse 100 IM drill- watch your head on backstroke
1:00 rest
4 x 50 @ 1:00 (@ :10 rest if no pace clock available)- 25 fist free drill br 3, 25 fly kick on side
3 x 100 @ 1:50 (@ :10 rest if no pace clock)- 50 swim free br 3, 50 swim/kick on back by 25's, NO FREE
6 x 75 as follows:
odds- swim free br 3/5/3 by 25's @ 1:15
evens- swim IM (fly/back/breast by 25's) @ 1:25, descend the even 75's 1-3 if you can
8 x 50 swim-
1-4, neg split free br 3 @ :50
5-8, swim/kick on back by 25's NO FREE, @ 1:00
1:00 rest, check HR
LONG SWIM-
4 times through (continuously, stop only after the 1400):
150 swim neg split free br 3 (good udk off the turns!)
150 swim IM- two 75's IM (NO FREE)
50 kick all out FAST with boards- freestyle kick/breaststroke kick by 25's
1:00 rest after 4th time through, check HR for :06.
If there is time, finish up with...
12 x half-pool sprints @ :30- just halfway across the pool! Change strokes after every 4.
100 easy drill before you get out. Thank your mum for getting you there. Drink lots of water today and get excited to race this weekend. Have a great day!
Tuesday Morning, July 22, 2014
Sharks- Seniors/SE
Written for LCM
1 x 800-
400 swim freestyle
400 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
2 x 150 @ :10 rest-
50 swim free br 3, 50 kick on back (build), 50 drill NO FREE
3 x 100 swim/kick on back by 50's @ 1:50 same stroke as 50 drill above, desc 1-3 to what you can
9 x 50 @ :50-
1&2- swim free br 3
#3- swim 1/2 NO FREE, 1/2 choice
3 x 100 swim/kick on back by 50's @ 2:00, desc 1-3 to faster than #3 in 1st set
1:00 rest, check HR
3 sets of:
1 x BROKEN 50: 25 swim FAST from a dive to mid-pool, :10 rest, then 25 kick FAST with boards, all @ 1:15- get time (minus :10)
1 x 100 drill/swim choice @ 2:30
1 x BROKEN 50: 25 kick FAST with boards to mid-pool, :10 rest, then 25 swim FAST to the end, all @ 1:15, get time (minus :10)
1 x 100 easy choice drill/swim @ 2:30
No rest between sets.
Finish up with...
1 x 300 choice swim/drill by 50's
Check HR
Help with the lanelines before you go, get excited to race this weekend at Sectionals! NO WORKOUT for the rest of this week, next week we'll go Mon-Thu (all SCY). Have a great day!
Written for LCM
1 x 800-
400 swim freestyle
400 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
2 x 150 @ :10 rest-
50 swim free br 3, 50 kick on back (build), 50 drill NO FREE
3 x 100 swim/kick on back by 50's @ 1:50 same stroke as 50 drill above, desc 1-3 to what you can
9 x 50 @ :50-
1&2- swim free br 3
#3- swim 1/2 NO FREE, 1/2 choice
3 x 100 swim/kick on back by 50's @ 2:00, desc 1-3 to faster than #3 in 1st set
1:00 rest, check HR
3 sets of:
1 x BROKEN 50: 25 swim FAST from a dive to mid-pool, :10 rest, then 25 kick FAST with boards, all @ 1:15- get time (minus :10)
1 x 100 drill/swim choice @ 2:30
1 x BROKEN 50: 25 kick FAST with boards to mid-pool, :10 rest, then 25 swim FAST to the end, all @ 1:15, get time (minus :10)
1 x 100 easy choice drill/swim @ 2:30
No rest between sets.
Finish up with...
1 x 300 choice swim/drill by 50's
Check HR
Help with the lanelines before you go, get excited to race this weekend at Sectionals! NO WORKOUT for the rest of this week, next week we'll go Mon-Thu (all SCY). Have a great day!
Thursday, July 17, 2014
Thursday Morning, July 17, 2014
Sharks- Seniors/SE
Written for LCM
1 x 800-
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick on back, by 25's
1:00 rest
3 sets of:
3 x 50 1/2 kick (good udk to the breakout, then easy), 1/2 drill @ 1:10
1 x 150 swim free/NO FREE/free by 50's @ 2:45
No rest between sets, check HR after 3rd set.
6 x 50 swim choice @ :55
Get fins
With fins, finish up with...
16 x 25 @ :45-
odds- FAST breakout +2 strokes, then drill
evens- swim build to FAST
100 easy drill before you get out to help with lanelines. Drink lots of water, stay out of the sun today & get excited to race this weekend. Have a great day!
Written for LCM
1 x 800-
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick on back, by 25's
1:00 rest
3 sets of:
3 x 50 1/2 kick (good udk to the breakout, then easy), 1/2 drill @ 1:10
1 x 150 swim free/NO FREE/free by 50's @ 2:45
No rest between sets, check HR after 3rd set.
6 x 50 swim choice @ :55
Get fins
With fins, finish up with...
16 x 25 @ :45-
odds- FAST breakout +2 strokes, then drill
evens- swim build to FAST
100 easy drill before you get out to help with lanelines. Drink lots of water, stay out of the sun today & get excited to race this weekend. Have a great day!
Wednesday, July 16, 2014
Wednesday Morning, July 16, 2014
Sharks- Seniors/SE
Written for LCM
1 x 800-
400 swim freestyle
400 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
2 sets of:
2 x 100 @ 2:15- drill/swim by 25's
2 x 50, swim/kick by 25's @ 1:00
No rest between sets; after 2nd set, continue right into...
6 x 50 @ :55-
odds are swim free br 3;
evens are 1/2 swim choice NO FREE, 1/2 swim free
1:00 rest
LONG SWIM-
3 times through:
1 x 200 swim freestyle (with snorkel in 2nd round)
150 swim (build)/drill by 25's NO FREE
50 kick build to FAST at mid-pool
1:00 rest, check HR
With fins, finish up with...
16 x 25 @ :45
odds are half swim FAST, drill in stroke
evens are swim build to a FAST finish.
100 easy drill before you get out. Help with the lanelines before you go & get excited to race this weekend. REMINDER: NO WORKOUT FOR ANY GROUP ON FRIDAY. Have a great day!
Written for LCM
1 x 800-
400 swim freestyle
400 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
2 sets of:
2 x 100 @ 2:15- drill/swim by 25's
2 x 50, swim/kick by 25's @ 1:00
No rest between sets; after 2nd set, continue right into...
6 x 50 @ :55-
odds are swim free br 3;
evens are 1/2 swim choice NO FREE, 1/2 swim free
1:00 rest
LONG SWIM-
3 times through:
1 x 200 swim freestyle (with snorkel in 2nd round)
150 swim (build)/drill by 25's NO FREE
50 kick build to FAST at mid-pool
1:00 rest, check HR
With fins, finish up with...
16 x 25 @ :45
odds are half swim FAST, drill in stroke
evens are swim build to a FAST finish.
100 easy drill before you get out. Help with the lanelines before you go & get excited to race this weekend. REMINDER: NO WORKOUT FOR ANY GROUP ON FRIDAY. Have a great day!
Tuesday, July 15, 2014
Tuesday Morning, July 15, 2014
Sharks- Seniors/SE
Written for LCM
1 x 800-
400 swim freestyle
400 reverse IM- each 100 is swim/kick by 25's
1:00 rest
9 x 100 in sets of 3:
1- drill/kick on back @ 2:15
2- swim/kick on back @ 2:15
3- kick on back @ 2:30, desc 1-3 to FAST
1:00 rest after #9, check HR
Juliana's 200 IM for time
2 sets of:
2 x 50 kick FAST with boards, :10 rest at 25, all @ 1:15
1 x 100 swim choice BIG neg split @ 2:00
No rest between sets, check HR after 2nd set.
2 sets of:
2 x 50 kick FAST with boards, :15 rest at 25, all @ 1:30
1 x 100 swim choice @ 2:00
No rest between sets, check HR after 2nd set.
With fins, finish up with 6 sets of:
1 x 50 swim build to FAST at 25m, then drill to the end @ 1:15
1 x "under/over" across the pool @ :40
1 x "over/under" back across the pool @ :40
1 x 50 swim build to FAST at 25m, then drill to the end @ 1:15
No rest between sets, check HR after each set.
100 easy drill before you help with the lanelines. Be sure to drink plenty of water today & wear your sunscreen. NO WORKOUT ON FRIDAY. Have a great day!
Written for LCM
1 x 800-
400 swim freestyle
400 reverse IM- each 100 is swim/kick by 25's
1:00 rest
9 x 100 in sets of 3:
1- drill/kick on back @ 2:15
2- swim/kick on back @ 2:15
3- kick on back @ 2:30, desc 1-3 to FAST
1:00 rest after #9, check HR
Juliana's 200 IM for time
2 sets of:
2 x 50 kick FAST with boards, :10 rest at 25, all @ 1:15
1 x 100 swim choice BIG neg split @ 2:00
No rest between sets, check HR after 2nd set.
2 sets of:
2 x 50 kick FAST with boards, :15 rest at 25, all @ 1:30
1 x 100 swim choice @ 2:00
No rest between sets, check HR after 2nd set.
With fins, finish up with 6 sets of:
1 x 50 swim build to FAST at 25m, then drill to the end @ 1:15
1 x "under/over" across the pool @ :40
1 x "over/under" back across the pool @ :40
1 x 50 swim build to FAST at 25m, then drill to the end @ 1:15
No rest between sets, check HR after each set.
100 easy drill before you help with the lanelines. Be sure to drink plenty of water today & wear your sunscreen. NO WORKOUT ON FRIDAY. Have a great day!
Monday, July 14, 2014
Monday Morning, July 14, 2014- Bastille Day
Sharks- Seniors/SE
Written for LCM
1 x 800-
400 swim freestyle
400 reverse IM- each 100 is drill/kick on back, by 50's
1:00 rest
3 x 200 @ :10 rest-
odd 50's are swim (build)/drill by 25's
even 50's are kick on back- build to FAST at halfway, then moderate kick to the end
12 x 50 @ :55-
odds are swim free br 3 (cruise)
evens are swim choice NO FREE/free by 25's
1:00 rest, check HR
3 sets of:
2 x 50's kick FAST with boards @ 1:15- "out & back" to halfway (1st 25 choice, 2nd 25 breaststroke)
1 x 100 kick on back (good udk!) negative split @ 2:15
1 x 100 swim choice cruise @ 2:00
No rest between sets, check HR after each set.
With fins:
20 x 25 @ :45-
odds 1/2 swim FAST 1/2 drill
evens- swim build to all out FAST finish
Take fins off, check HR, then...
Finish up with:
1 x 400 swim free with snorkel, descend the 100's 1-4 to what you can
Check HR
100 easy drill before you get out to help with lanelines. Do some reading today, drink lots of water & get excited to race this weekend. Have a great day!
Written for LCM
1 x 800-
400 swim freestyle
400 reverse IM- each 100 is drill/kick on back, by 50's
1:00 rest
3 x 200 @ :10 rest-
odd 50's are swim (build)/drill by 25's
even 50's are kick on back- build to FAST at halfway, then moderate kick to the end
12 x 50 @ :55-
odds are swim free br 3 (cruise)
evens are swim choice NO FREE/free by 25's
1:00 rest, check HR
3 sets of:
2 x 50's kick FAST with boards @ 1:15- "out & back" to halfway (1st 25 choice, 2nd 25 breaststroke)
1 x 100 kick on back (good udk!) negative split @ 2:15
1 x 100 swim choice cruise @ 2:00
No rest between sets, check HR after each set.
With fins:
20 x 25 @ :45-
odds 1/2 swim FAST 1/2 drill
evens- swim build to all out FAST finish
Take fins off, check HR, then...
Finish up with:
1 x 400 swim free with snorkel, descend the 100's 1-4 to what you can
Check HR
100 easy drill before you get out to help with lanelines. Do some reading today, drink lots of water & get excited to race this weekend. Have a great day!
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