Thursday Morning, July 24, 2014

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 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!

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!

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!

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!

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!

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!

Friday Morning, July 11, 2014

CW & AM
Written for SCY


1 x 800-
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest


If no pace clock, go @ :10 rest throughout the set...
4 x 75 @ 1:15- 50 fist free drill br 3, 25 fly kick on side
6 x 100 @ 1:40
odds-50 ra2 la2 free drill, 50 2 kicks 1 pull breast drill
evens- kick 50 choice on back, 50 breast with boards, descend these 1-3 to FAST
9 x 50 swim/kick on back by 25's as follows:
1-3, choice NO FREE @ :50
4-6, free @ :40
7-9, your choice descend 1-3 to FAST @ :55
1:00 rest, check HR


CW-
4 x 100 @ 1:25 swim IM, except last 25 is kick free on back
4 x 50 kick all out FAST with boards @ :10 rest, breaststroke/free by 25's
:30 rest
3 x 200 swim back/breast by 100's @ 3:00, desc 1-3 to something juicy
4 x 50 kick all out FAST with boards @ :10 rest, free/fly by 25's
:30 rest
9 x 100 as follows:
2- swim neg split free br 3 @ 1:15
1- kick choice on back with good udk, make the interval @ 1:30
1:00 rest, check HR
8 x 25 kick FAST with boards @ :40- 2 fly, 2 back, 2 breast, 2 free- add up times for 200 total
8 x 25 kick FAST with boards as above (2 of each stroke), but all @ :10 rest- add up times for 200 yard total- how close can you come to previous 200 total?
1:00 rest, check HR
1 x 300 swim FAST IM- 75 of each stroke, get time
100 easy drill before you get out. Get excited for the meet next weekend. Have a great weekend!


AM-
4 sets of:
4 x 50 swim (build to FAST turn)/drill by 25's @ 1:00
4 x 25 kick FAST with boards @ :40
4 x 1/2 pool sprints @ :30- all out FAST here!
1 x 50 swim all out FAST for time @ 1:00- keep track of what your times are
1 x 150 swim neg split backstroke or IM (2 x 75 IM) @ 2:10
No rest between sets, check HR after 4th set.
After last set, 1:00 extra rest, then...
1 x 100 kick all out FAST for time!


100 easy drill before you get out. Get excited for the upcoming meets. Have a great weekend!

Thursday Morning, July 10, 2014

Sharks- Seniors/SE
Written for LCM


1 x 800-
400 swim freestyle
400 reverse IM- each 100 is drill/kick on back by 25's
1:00 rest


4 x 150 @ :10 rest- drill/swim/drill by 50's, build the swim
12 x 50 @ :55-
odds- swim free br 3 cruise
evens- swim choice build to FAST at 25m, then swim dps to the end
1 x 300-
odd 50's are from a dive, 25 swim at about 85% effort, then drill to the end
evens are kick on back- 25 breast kick, 25 choice kick
1:00 rest, check HR


With fins:
16 x 25 @ :40-
odds are half swim FAST 1/2 drill
evens are swim build to FAST finish
Change strokes after each set of 4.


Anybody swimming in the meet this weekend, go 100 easy drill then you're done!


Caroline & Alex:
3 sets of:
8 x 50 swim @ :50 free/NO FREE by 25's (@ :45 in 2nd set, all swim free)
1 x 400 swim free with snorkels- get time & descend 1-3 to something juicy!
:30 rest between sets.


100 easy drill before you get out. Do some of your summer reading today, drink lots of water & get excited to race this weekend. REMEMBER, NO WORKOUT FOR ANY GROUP TOMORROW. Have a great day!

Wednesday Morning, July 9, 2014- Happy Birthday Margaret!

Sharks- Seniors/SE
Written for LCM


1 x 800-
odd 100's are drill/kick on back by 50's
even 100's are swim/kick on back by 50's
1:00 rest


3 sets of:
1 x 100 drill/kick on back (build) by 50's @ 2:00
1 x 150 swim free/NO FREE/free by 50's @ 2:20
No rest between sets; after 3rd round, continue right into...
9 x 50 @ :50 in 3 sets of 3-
1-3, swim free br 3
4-6, swim free/NO FREE by 25's
7-9, swim free/kick choice on back by 25's
1:00 rest, check HR.


LONG SWIM-
1 x 1500 as follows (3 times through the following):
150 swim free br 3/5/3 by 50's
100 kick- 50 on back (build to FAST)/50 kick with boards FAST
150 swim IM order by 50's (NO FREE)
100 kick- 50 on back (build to FAST)/50 kick with boards FAST
Check HR after 3rd time through.


Finish up with 6 sets of (8 sets, if possible):
2 x 50 "out & back" @ 1:00- one free, one NO FREE
1 x 100 kick FAST on back @ 2:15
No rest between sets, check HR immediately after last set & OML.


100 easy drill before you get out. Do some reading today, drink lots of water & get excited to race this weekend. REMEMBER: NO WORKOUT FOR ANYBODY ON FRIDAY. Have a great day!

Tuesday Morning, July 8, 2014

Sharks- Seniors/SE
Written for LCM


1 x 800-
400 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
1:00 rest


3 sets of, all @ :10 rest-
1 x 150- drill/swim/kick on back by 50's
1 x 100- swim/kick on back by 50's
1* x 50- kick on back
After 3rd set, :30 rest, then...
1 x 50 kick all out FAST for time on back
1:00 rest, check HR
*add 1 x 50 kick in each set


15 x 100 in 3 sets of 5:
1&2- swim free/NO FREE by 50's @ 1:35
3-5, kick on back (with boards in 2nd set) @ 2:10, desc 1-3 to FAST
No rest between sets, check HR after each round.


32 x 50 in sets of 4 as follows:
1&2- swim free br 3 with FAST breakout, then cruise to the end @ :55
:10 rest
3&4, kick all out FAST @ :10 rest with boards (even rounds on back), all @ 2:30
No rest between sets of 4, check HR after each round.


With fins, finish up with...
12 x "out & back" 50's @ :55- swim out FAST, flip turn at mid-pool, then kick back FAST on back
Change strokes after every 3rd 50.


100 easy drill before you get out. Do some of your summer reading today, drink lots of water & wear your sunscreen if you have to be outside. Get excited to race this weekend. Have a great day!

Monday Morning, July 7, 2014

Sharks- Seniors/SE
Written for LCM


1 x 800-
400 swim freestyle
400 drill/kick on back by 50's, NO FREE
1:00 rest


3 x 150 drill/swim/kick (build) by 25's (2x), all @ :10 rest
1 x 50 swim choice build to FAST @ 1:00
3 sets of:
6 x 50' "out & back" @ 1:00- 25 swim build to FAST at mid-pool, then flip turn & kick on back FAST back to the wall
2 x 200 swim @ 3:15, 100 free br 3, 100 choice, desc 1-2 to something juicy!
Check HR after 3rd set.


With fins:
12 x "over/unders" @ 1:00- FAST udk while kicking under water, sprint your FACE OFF while swimming on top of the water.
1 x 50 swim all out FAST
1:00 rest


Finish up with...
12 x 50 @ :50 in sets of 3 as follows:
1- swim all free br 3
2- swim fre/NO FREE by 25's
3- swim/kick choice by 25's- hustle here
1 x 600 kick on back-
odd 50's- choice from a dive all out FAST
even 50's- breast kick on back with a great glide.


100 easy drill before you get out & help with the lanelines.


Do some summer reading today, drink plenty of water & be sure to wear your sunscreen if you have be outside. Have a great day!

Thursday Morning, July 3, 2014

SCY for AT @ Woody


1 x 800-
400 swim freestyle
400 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest


4 x 100 @ 1:45- 50 fist free drill br 3 (keep head still!), 50 choice drill, NO FREE
12 x 75 @ 1:20 as follows (LAST 4 x 75 @ 1:15!):
odds- swim IM order by 25's (fly/back/breast by 25's)
evens- 50 kick choice, 25 swim choice
3 x 300 @ :15 rest- each 300 is swim/kick by 50's, but the 2nd 300 s NO FREE; descend the 100's in each 300 1-3 to what you can.
1:00 rest


Finish up with...
12 x 100 kick as follows:
1&2- kick on back @ 1:50, descend 1-2 to something juicy with good udk's!
#3- BROKEN: 4 x 25 kick FAST with boards @ :10 rest, entire 100 @ 3:00
Check HR after each BROKEN 100.


100 easy drill before you get out = 4300 scy. Have a great day in court!






Sharks- Seniors/SE
Written for LCM


1 x 800 as follows:
odd 100's are swim choice;
even 100's are kick on back choice, neg split each 100
1:00 rest


8 x 50 @ 1:10-
1&2- half swim half drill choice (same stroke for both)
3&4- kick on back descend 1-2 with good udk's!
3 x 200 @ 3:40, 100 swim choice 100 kick on back (2nd 200 the kick can be with boards), desc 1-3
3 x 300 swim @ 5:00 descend 1-3, two options:
A- all free with snorkels
B- swim free/NO FREE/free by 100's
1:00 rest, check HR


2 sets of:
2 x 200 kick @ 4:30-
100 kick on back with good udk's, then 2 x 50 kick with boards FAST @ :10 rest
1 x 200 kick FAST for time on back with good udk's
1 x 50 easy choice "out & back" @ 1:00
1 x BROKEN 200 KICK: 4 x 50 kick FAST @ :10 rest with boards, get time
No rest between sets, check HR after each set.


100 easy drill before you get out. Do some of your Summer Reading this weekend & enjoy the time off with your families. Monday Morning at 7:30 a.m. Have a great weekend!

Wednesday Morning, July 2, 214

Sharks- Seniors/SE
Written for LCM


1 x 800-
400 swim freestyle
400 drill/kick on back by 50's, NO FREE
1:00 rest


6 x 150 as follows:
odds- drill/swim (build)/drill by 50's @ 3:00
evens- @ 2:40, swim 100 neg split, then last 50 kick on back build to FAST (good udk!)
1:00 rest, check HR


3 sets of:
6 x 50 as follows-
odds- swim free/NO FREE by 25's
evens- kick on back FAST @ 1:10
2 x 150 @ 2:45, free swim, choice swim NO FREE, kick on back- by 50's, desc 1-2
No rest between sets, check HR after each set.


LONG SWIM-
1 x 1800 as follows (1 time through):
200 swim free with snorkel, neg split
100 kick FAST with boards
300 swim free neg split with snorkel
100 kick FAST with boards
400 IM- each 100 is swim/kick by 50's
300 swim free with snorkels, neg split
100 kick FAST with boards
200 swim free with snorkels, neg split
100 kick FAST with boards
1:00 rest, check HR


Finish up with...
4 x 50 @ :10 rest, 1/2 swim 1/2 drill, all choice


Drink plenty of water today and be sure to wear your sunscreen. Tomorrow morning at 7:30, then everybody is off until Monday Morning. Have a great day!

Tuesday Morning, July 1, 2014

Sharks- Seniors/SE
Written for LCM


800- 400 swim freestyle/400 drill-kick on back by 25's, NO FREE
1:00 rest


1 x 600 as follows:
odd 50's- from a dive, FAST udk, then kick choice build to FAST on back
even 50's- choice: drill, swim, kick or skulling
1:00 rest


6 "area" swims (length by width) as follows:
100 swim free/NO FREE by 50's
Walk quickly over to the diving well...
FAST sprint to the first laneline, then FAST udk back to your lane
:15 rest between each swim, check HR after last swim.


8 sets of:
2 x 50 kick FAST @ 1:15 (with boards in odd rounds, on back in even rounds)
1 x "out & back" 50 swim- free/NO FREE by 25's @ 1:00
No rest between sts.


Finish up with...
8 x 200 swim-
odds- neg split free br 3 @ 3:00
evens- swim choice @ 2:40, desc 1-2 & 3-4


100 easy drill before you move lanelines. Drink lots of water today & wear your sunscreen. Remember, NO WORKOUT ON FRIDAY. Have a great day!

Monday Morning, June 30, 2014

Sharks- Seniors/SE
Written for LCM


All @ :10 rest
300- swim/drill by 25's (NO FREE on middle 100)
200- swim/kick by 25's IM order by 50's
100 kick on back, 2nd 50 is FAST
1:00 rest, check HR


3 sets of:
12 x 50 as follows-
2- swim IM order by 25's @ :55
2- swim free br 3 @ :55*(*gets :05 faster by round)
1 x 400 swim free with snorkel @ 6:00- get time, desc 1-3 to something juicy!




4 sets of:
3 x 100 swim/kick on back @ 2:00, desc 1-3 to FAST
1 x 100 kick FAST with boards @ 2:00
Check HR between sets.


Finish up with...
1 x 600 kick- odd 50's are choice FAST from a dive, even 50's are breast kick on back


100 easy drill before you get out. Help with the lanelines before you go & wear your sunscreen today. Have a great day!

Friday Morning, June 27, 2014

Sharks- Seniors/SE
Written for LCM


1 x 800-
400 swim freestyle
400 drill/swim by 25's- different stroke for each 100, NO FREE
1:00 rest


6 x 150 @ :10 rest as follows:
odds- drill/drill/kick on back by 50's
evens- swim free/free/NO FREE by 50's
2 x 400 swim (200 free/200 IM) @ :15 rest, desc 1-2
1:00 rest, check HR


In the diving well, from a dive, for :15 minutes:
LUNGBUSTER to the first buoy, then swim FAST to far laneline, then reverse order back to the starting end; the winner of each heat gets to sit out the following one.


With fins, 4 sets of:
2 x 50 @ 1:00- swim FAST/drill by 25's
1 x 100 swim FAST @ 2:00 (same stroke)
2 x 50 @ 1:00- swim FAST/drill by 25's
1 x BROKEN 100 swim- :10 rest at the 50, all @ 2:20.
Check HR immediately after each set, but no additional rest between sets.


Finish up with...
1 x 800 kick- odd 100's on back with strong neg split; even 100's with a board (desc 1-4)
8 x 100 swim as follows:
odds- swim free neg split @ 1:25
evens- swim free/NO FREE @ 1:35


100 easy drill before you get out. Please help with the lanelines before you go & be sure to wear your sunscreen if you have to be outside this weekend. Have a great day!

Thursday Morning, June 26, 2014

Sharks- Seniors/SE
Written for LCM


800-
400 swim freestyle
400 drill/kick on back by 50's, NO FREE
1:00 rest


4 x 150 @ :10 rest- 50 fist free drill br 3, then 100 drill/kick on back by 50's, NO FREE
1:00 rest


4 sets of:
2 x 100 kick on back @ 2:15 desc 1-2, good udk!
BROKEN 200 KICK: 4 x 50 kick FAST with boards, all @ :10 rest
:30 rest between sets, check HR




16 x 100 as follows:
1-2, swim/kick on back by 50's desc 1-2 to FAST
2 x 100 swim neg split free br 3 @ 1:30 (interval gets :05 faster by set)
1;00 rest after #16, check HR


Finish up with...
1 x 400 swim free with snorkels (even 50's are FAST)
1:00 rest
1 x 50 swim choice FAST from a dive.


100 easy drill before you get out. Wear your sunscreen today & drink lots of water. Have a great day!

Wednesday Morning, June 25, 2014

Sharks- Seniors/SE
Wrtten for LCM


1 x 800-
400 swim freestyle
400 drill/kick on back by 50's, NO FREE
1:00 rest


2 sets of:
2 x 50 drill @ 1:10
4 x 50 swim @ :55
1 x 200 swim/kick by 50's @ 3:30
Change strokes for 2nd set, check HR after each set.


12 x 100 @ 1:25 as follows:
1-3 swim free neg split br 3
4-6 swim neg split with snorkels
7-9 swim free neg split br 3/5 by 50's
9-12 swim free with snorkels desc 1-3 to something juicy!
Check HR.


LONG SWIM-
5 times through...
200 swim free br 3 (every 5 on 3rd 50), neg split each 100
100 swim/kick on back by 50's, NO FREE
Check HR after 5th time through


Until 9:30 a.m., finish up with:
"out & back" 50's @ :50-
odd sets of 3 are breast pull with free kick/breast kick on back
even sets- choice swim/kick on back


100 easy drill before you get out. Do some summer reading today and wear your sunscreen if you have to be outside. Have a great day!

Tuesday Morning, June 24, 2014

Sharks- Seniors/SE
Written for LCM


800- 400 swim freestyle, 400 drill/kick by 25's NO FREE
1:00 rest


4 x 100 @ :10 rest- 50 swim/drill by 25's (same stroke), 50 kick on back build to FAST
6 x 200 @ :15 rest- 100 swim neg split free br 3, 100 swim/kick on back by 50's NO FREE, desc the 200's 1-2's
24 x 50 kick in sets of 4, all @ 1:10 as follows:
1&2- kick on back descend 1-2 to FAST
3&4- kick all FAST with boards
1:00 rest, check HR


3 x 400 as follows:
1- swim free br 3, get time
#2- swim 8 x 50 free with snorkel @ :50, odds are cruise/evens are swim build to FAST
#3- swim neg split free with snorkel, faster than #1
Check HR immediately & OML.


200 easy drill before you get out. Be sure to wear your sunscreen today, and do some of you summer reading. Tomorrow morning at 7:30 a.m., LONG SWIM. Have a great day!

Thursday, June 19, 2014

Sharks- Seniors/SE
Written for LCM


June 14, 2014- Meet warmup


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


8 x 50 as follows:
odds- kick on back (build), drill by 25's @ 1:15
evens- swim (same stroke as drill) @ 1:00
1 x 400 @ 7:00- swim/kick on back by 50's, change strokes by 100's
8 x 50 swim choice @ :55- good udk throughout
1:00 rest, check HR


With fins, finish up with...
20 x 25 @ :45
odds are swim 1/2 FAST 1/2 drill
evens are swim build to FAST
Change strokes after each set of 4 x 25's


100 easy drill before you get out. Drink lots of water today and stay out of the sun so you're ready to race this weekend. I emailed all the warmup info to your families, so we should be all set- get excited to race! No workout on Monday, have a great day!

Wednesday Morning, June 18, 2014

Sharks- Senior/SE
Written for LCM


June 18, 2014


1 x 800 as follows:
400 swim freestyle
400 reverse IM- each 100 is kick on back/drill by 25's
1:00 rest


8 x 50 @ 1:10- odds are drill choice, evens are kick build to FAST
12 x 100 in sets of 4 as follows:
1&2- swim IM order by 50's (fly/back, then back/breast) @ 1:45
3&4- kick on back @ 2:15 (FAST/moderate by 50's and then all FAST on the 2nd 100)
1:00 rest, check HR


LONG SWIM-
1 x 1600 (4 times through):
300 swim free br 3/swim NO FREE by 50's
100 kick FAST on back (the kick in the even 400's can be with boards)
No rest between the 400's, check HR after 1600.


Finish up with...
18 x 50 kick @ 1:10 as follows:
1-3 kick on back, descend 1-3 to something juicy!
4-6 all kick FAST with boards
Check HR after each round of 6.




100 easy drill before you get out. Be sure to wear your sunscreen today and drink plenty of water. Tomorrow at 7:30 a.m., just one hour for anybody swimming in the meet this weekend. Have a great day!

Tuesday Morning, June 17, 2014

Sharks- Seniors/SE
Written for LCM


June 17, 2014


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


4 x 150 @ :10 rest
50 ra2 la2 free drill, 50 choice drill NO FREE, 50 kick on back build to FAST on last 20 meters
3 x 300 swim 50 back, 50 choice @ :10 rest- descend the 100's in each 300 1-3 to what you can
1:00 rest


3 sets of:
6 x 50 @ :50- odds are swim free br 3, evens are swim free/NO FREE by 25's
1* x 100 swim free/kick choice on back by 50's @ 2:00
*add 1 x 100 in each round up to 3
No rest between sets, check HR after 3rd set.


6 rounds of (odd sets with fins, even sets with boards NO FINS):
4 x "out & backs" to halfway FAST @ 1:00 (swim/kick on back in odd sets; kick breast/free with boards in even sets)
2 x 50 swim FAST @ 1:15 (odd sets) or kick FAST on back (even sets)
No rest between sets, check HR after each round.


100 easy drill before you get out. Please help with the lanelines before you leave. Be sure to wear your sunscreen today- or just stay inside & read a book. Have a great day!

Monday Morning, June 16, 2014

Sharks- Senior/SE
Written for LCM


June 16, 2014


1 x 800-
400 drill/swim free by 50's
400 drill/kick on back by 50's, NO FREE
1:00 rest


12 x 50 @ 1:10
odds- kick on back build to FAST
evens- 1/2 swim 1/2 drill (mix up the strokes
9 x 100 swim/kick on back by 50's @ 2:00 descend 1-3's
18 x 50 @ :55 in sets of 3:
1- swim free br 3
2 swim free/NO FREE by 25's
3- swim/kick by 25's
3 x 300 swim free with snorkel (or backstroke) @ :20 rest, descend to what you can.
1:00 rest, check HR


With fins, finish up with 8 rounds of...
1 x 50 drill @ 1:10 (full LCM)
1 x 50 "out & back" swim/kick on back by 25's @ :45
No rest between sets, check HR after last set.


200 easy drill/kick by25's before you get out. Do some of your reading today, and wear your sunscreen if you have to be outside. Have a great day!

Sunday, June 15, 2014

Sharks- CW
Written for scy


1 x 800-
400 swim freestyle
400 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest


6 x 50 @ 1:00 odds are fist free drill br 3 (fist drill, "not a claw, not a claw...not a claw, fist drill"); evens are 2 kicks 1 pull breaststroke drill
4 x 75 @ 1:20- 25 kick on back build to FAST, 50 choice drill
1 x 400 @ 6:00- swim/NO FREE by 100's, build even 25's to FAST turn
15 x 50 in sets of 3 as follows:
2- swim/kick on back by 25's @ :50
1- swim free/NO FREE by 25's @ :40
1:00 rest after #15, check HR


12* x 200 as follows:
1&2- swim free br 3 @ 2:30 (even rounds with snorkel), desc 1-2 if you can
#3- swim 100 IM, kick last 100 your choice (on back or with boards) @ 3:00
No rest between sets of 3, check HR after #12.
* If you'd like to go more than 12, go ahead


150 easy drill/kick on back by 25's = 5100 scy


Try to stretch a little tonight. Tomorrow morning at 7:30 a.m. at All Hands Pool- I can't wait to get back to training. Thanks for making time to swim today- have a great day!

Friday, June 13, 2014

Sharks- Seniors/SE
Written for SCM


June 13, 2014
Hopefully today we'll get to swim...


800- 400 swim freestyle, 400 kick on back/drill by 50's (NO FREE)
1:00 rest


YOUR CHOICE: 10 minutes of easy drilling/kicking- all your choice (but mix up the strokes)
1:00 rest, check HR


3 sets of:
2 x 75 drill/drill/kick n back by 25's @ 1:20
2 x 50 swim/kick by 25's @ :55 (@ :50 in 3rd set)
2 x 100 kick on back (good udk!) @ 2:00, desc 1-2
No rest between sets, check HR after 3rd set.


LONG SWIM- from yesterday (which was from Wednesday): 300 IM/100 kick, 200 IM/100 kick, 100 IM/100 kick- then back up. The kick is all FAST.
After 2nd time through, check HR, then...
100 easy drill
200 swim FAST in M-R-S
1:00 rest




With fins, finish up with...
Fly drilling with fins- I'll give you the drills, in sets of 4 x 25's.


100 easy drill before you get out. Congrats on getting through another school year- be sure to get started right away on your summer reading! Tomorrow morning at 8:30 a.m. Have a great day!

Thursday, June 12, 2014

Sharks- Senior/SE
Written for SCM


June 12, 2014


800- 400 swim freestyle/400 choice
1:00 rest
15 minutes your choice of warmup (drill/swim/kick- mix it up); then...


3 rounds of:
2 x 75 drill/drill/kick by 25's @ 1:20
2 x 50 swim/kick on back by 25's @ :55 (@ :50 in 3rd set)
2 x 100 kick on back @ 2:00, desc 1-2
No rest between sets, check HR after 3rd set.


LONG SWIM- from yesterday (300 IM/100 kick, 200 IM/100 kick, 100 IM/100 kck- 2x)
1:00 rest


Finish up with fly drilling with fins- the set we did not get to do yesterday.


100 easy drill before you get out. Change quickly for drylands. Get excited for the last couple of days of scy workouts. Have a great day!

Wednesday, June 11, 2014

Sharks- Seniors/SE
Written for SCM


800- 400 swim freestyle/400 choice breaststroke drill, kick free head out by 50's
1:00 rest


12 x 50 in sets of 3:
1&2- ra2 la2 free drill/choice breaststroke drill, by 25's @ 1:05
#3- swim free/breaststroke by 25's @ :50
3 x 300 @ 5:30- kick breaststroke/swim breaststroke/kick free (kick with boards), desc 1-3 to something juicy!
1:00 rest, check HR


LONG SWIM-
2 times through:
300 swim IM (75 of each stroke)
100 kick FAST breaststroke on back (with boards in 2nd set)
200 swim IM (50 of each stroke)
100 kick FAST freestyle on back (with boards in 2nd set)
100 swim IM (25 of each stroke)
100 kick FAST dolphin kick on back (with boards in 2nd set)
No rest between the two sets.
After 2nd set, check HR, go 1 x 50 easy, then...
1 x 200 swim FAST in M-R-S
1:00 rest, check HR


1 x 700 kick choice, odd 100's are FAST, good udk throughout
With fins:
9 x 75 @ 1:40- 2 dolphin kicks 1 pull breaststroke drill with flip turns- desc 1-3's
Check HR


75 easy drill before you get out.


Do an excellent job with your HW tonight- don't blow anything off just because you have two days of school left. Tomorrow at 4 p.m. Have a great day!

Wednesday Morning, June 11, 2014

Sharks- Seniors/SE
Written for scy


June 11, 2014


800- 400 swim free, 400 drill/kick by 50's NO FREE
1:00 rest


6 x 75 @ 1:20- drill/swim/kick by 25's, build kick to FAST
1 x 200 swim/kick by 25's, descend the 50's 1-2 & 3-4
1:00 rest, check HR


1 x 600 swim neg split free with snorkels @ 9:00
4 x 100 swim at mile pace @ 1:30- keep track of average time
Check HR


1 x 400 swim neg split free with snorkels @ 6:00
6 x 100 swim at 1000 pace @ 1:50- keep track of average time
Check HR


1 x 200 easy drill free @ 3:30
8 x 100 swim free at 500 pace @ 1:50- keep track of average time
Check HR


Finish up with...
6 x 100 @ 1:40 IM- odds are drill, evens are swim desc 1-3 to something juicy!


100 easy drill before you get out. Do a good job in school today- remember, today at 3:30 p.m. Have a great day!

Tuesday, June 10, 2014

Sharks- Seniors/SE
Written for SCM


June 10, 2014


800- swim choice/drill-kick by 50's (different stroke), by 100's
1:00 rest


6 x 100 @ 2:00 as follows:
odds- drill/swim by 25's
evens- swim/kick on back by 50's, descend 1-3 to what you can
2 x 300 @ 5:30- back/breast/kick free with boards (2x through), descend 1-2
15 x 100 as follows:
1&2- swim free neg split br 3 @ 1:25
#3- swim IM @ 1:40, hold fastest average possible
1:00 rest, check HR


6 rounds of:
2 x "out & backs" with boards to mid-pool @ :35
1 x 50 kick FAST on back @ 1:10
No rest between sets; after 6th round, go 1 x 50 easy drill, then...
1 x 200 kick FAST for time on back
1:00 rest, check HR again


With fins, finish up with fly drilling (25's @ :40) until 6:00 p.m.


100 easy drill before you get out. Change quickly for drylands & get excited for the last few days of scy workouts. Do everything you can to be at workout tomorrow morning in case we get rained out tomorrow afternoon. Have a great day!

Monday, June 9, 2014

Sharks- Seniors/SE
Written for SCM


June 9, 2014


800-
400 swim freestyle
400- drill/kick on back by 50's- NO FREE
1:00 rest


9 x 150 as follows:
1- 50 catchup free, 25 breast kick on back @ 2:45
2- IM (NO FREE), drill/kick on back by 25's @ 3:00
3- all kick on back @ 3:15, get time & desc 1-3 to what you can
1:00 rest, check HR


3 sets of:
2 x 75 @ 1:15- 50 swim free, 25 swim 4th best stroke
1 x 50 kick FAST for time on back @ 1:00
After 3rd set...
1 x 300 swim choice- free, back or IM (75 of each stroke), get time
1:00 rest, check HR


11 x 50 swim free/NO FREE by 25's @ :45, except...
#'s 3, 5 8 & 11 are swim/kick on back by 25's @ :55
1 x 300 swim (as above)- faster than 1st 300
1:00 rest, check HR


4 x 150 @ 2:30- 75 swim choice, 75 kick on back- desc 1-2 & 3-4
1 x 300 swim (as above)- FASTEST of the day!
1:00 rest, check HR


Finish up with...
24 x 25 kick as follows:
1-4, on back @ :45, all FAST
5-8, with boards @ :10 rest- all FAST, add times together for 100m total.


100 easy drill before you get out. Change quickly for drylands & get excited for the last few days of school. Tomorrow at 4 p.m. Have a great day!

Monday Morning, June 9, 2014

Sharks- Senior/SE
Written for scy


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


4 x 100 @ 1:40- 50 ra2 la2 free drill, 50 drill in M-R-S (NO FREE)
4 x 75 @ 1:15- swim/kick/swim by 25's in M-R-S (NO FREE)
4 x 75 @ 1:15- kick/swim/kick by 25's, same stroke as above
1 x 450 swim free with snorkel (or back), desc the 150's 1-3 to what you can, get time
1:00 rest, check HR


3 x 50 @ :50, #1 kick on back/#'s 2-3 are swim/kick by 25's
1 x 200 swim IM @ 3:00, last 50 is kick on back- get time
3 x 50 @ :50, #'s 1&2 kick on back, #3 is swim/kick by 25's
1 x 200 swim IM @ 3:00 as above, faster than 1st 200 IM
3 x 50 kick on back @ :50
1 x 200 swim IM @ 3:00 as above, faster than 2nd 200 IM
1 x 450 swim free with snorkel (or back), descend the 150's 1-3 to what you can, should be faster than 1st 450
1:00 rest, check HR.


Go through the following until 6:55 a.m.:
1 x 175 swim 100 free br 3, 75 swim IM @ 2:20
1 x 150 kick on back @ 2:20
1 x 200 swim free br 3 @ 2:20
No rest between rounds, check HR at 6:55.


100 easy drill before you get out. Do an excellent job in school today, get excited for your last week. Today at 3:30 p.m. Have a great day!

Sunday, June 8, 2014

Sharks- CW & AT
Written for scy


800-
400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick on back/2 kicks 1 pull breaststroke drill, by 25's
1:00 rest


3 sets of:
1 x 150 @ 2:30- 50 fist free drill, 25 breast kick on back
4 x 75 @ 1:20- 50 choice drill in M-R-S (NO FREE), 25 fly kick on side
6 x 25 kick FAST on back @ :40 (2nd set @ :30)
1 x 150 choice, 75 swim 75 kick- get time & descend from round 1 to 3 (@ 2:30)
No rest between sets, check HR after 3rd set.


3 sets of:
2 x 150 swim choice neg split @ 2:00 (AT can go 125's)
2 x 100 kick on back @ 1:45, desc 1-2 to what you can
2 x 150 swim choice @ 1:50- make the interval, neg split if you can (AT, go 125's)
BROKEN 100 KICK:
1st set: 4 x 25 kick FAST on back @ :10 rest (@ 3:00)
2nd set: 2 x 50 kick FAST on back @ :10 rest (@ 3:00)
3rd set: your choice, 4 x 25 or 2 x 50 from above), all FAST
No rest between sets, check HR after each set.


100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for your last week of school. Tomorrow morning at 5:30 a.m. Have a great day!

Friday, June 6, 2014

Sharks- Senior/SE
Written for SCM


June 6, 2014


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


5 x 75 @ 1:20- 25 ra2 la2 free drill, 50 drill in M-R-S
3 x 125 @ 2:40- 25 kick on back build to FAST, then 100 swim free/NO FREE by 50's
1 x 400 IM as follows:
-4 consecutive 100 IM's, desc 1-2;
-last 25 is always free kick on back;
-2nd & 4th 100's are from a dive
1:00 rest, check HR


Two options today for anybody who can't be here tomorrow (SAT/ACT exam, lifeguarding, etc...). Anybody planning on swimming tomorrow morning will do the first workout ("A") today...


A) Descend the 400's...
6 x 100 swim free br 3 (or 4/2) @ 1:25- good kick on 2nd 50
1 x 400 swim free with snorkel @ 6:30- neg split & get time
6 x 100 swim free br 3 (or 4/2) @ 1:20- you'll have to hustle here!
1 x 400 swim free br 3 (or 4/2) @ 6:30- neg split & get time
6 x 100 swim free with snorkel @ 1:25- BIG kick on the 2nd 50
1 x 400 swim free br 3 (or 4/2) @ 6:30- neg split & get time- should be the fastest of the day!
24 x 50 in 3 sets of 8 as follows:
1-4 swim/kick IM order by 50's @ :55/5-8 swim free with snorkels @ :50
9-12 swim/kick IM order by 50's @ :55/13-16 swim free with snorkels @ :45
17-20 swim/kick IM order by 50's @ :55/21-24 swim free with snorkels @ :40
Check HR


B)
30 x 100 @ 2:30 in sets of 6:
odds- always drill/swim by 25's
#2- BROKEN: 50/25/25 swim @ :10 rest
#4- BROKEN: 25/25/50 swim @ :10 rest
#6- BROKEN: 4 x 25 kick choice with boards @ :10 rest
Finish with 1 x 600- 200 pull br 3/5/3/7 by 50's, then 100 drill (2x through)
Check HR


Do an excellent job with your HW tonight- don't wait until Sunday to get started. Tomorrow morning at 8:30 a.m., then one last week of scy. Have a great day!

Thursday, June 5, 2014

Sharks- Senior/SE
Written for SCM


June 5, 2014


800- 400 swim freestyle, 400 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest


2 x 150 @ 3:15- 50 fist free drill, 25 choice drill NO FREE
6 x 75 @ 1:20- 25 choice kick on back build to FAST, 50 drill/swim by 25's in M-R-S
3 x 200 @ 3:30- 100 swim free br 3, 100 swim IM, descend 1-3 to what you can (#3 should be smoking fast!)
1:00 rest, check HR.


3 sets of:
3 x 100 kick on back @ 1:50- good udk!
:30 rest
BROKEN 100 KICK: 50/25/25 kick with boards @ :10 rest - all @ 3:30
3 x 100 kick on back @ 1:50- good udk!
:30 rest
BROKEN 100 KICK: 2 x 25/50 kick with boards @ :10 rest- all @ 3:30
1 x 300 choice swim BIG negative split (choices are: 300 swim free with snorkel; 300 swim backstroke; 300 IM, going 50 fly/back/breast- 2 times through)
1:00 rest between sets, check HR after each 300.


Finish up with...
18 x 75 in sets of 6:
1&2- 50 swim, 25 kick on back @ 1:20- all in M-R-S (NO FREE), desc 1-2
3&4- swim free br 3/5/3 by 25's or 4/2 throughout @ 1:00
5&6- swim IM (NO FREE) @ 1:20, desc 1-2
Check HR after #18.


100 easy before you get out. Do an excellent job with your HW tonight & get excited for the last 10 days of scy workouts. Change quickly for drylands. Have a great day!

Wednesday, June 4, 2014

Sharks- Senior/SE
Written for SCM


June 4, 2014


400 swim freestyle
400 drill-drill-swim/kick by 25's, odd 100's in M-R-S, even 100's in 4th best stroke
1:00 rest


5 x 50 @ 1:00- 25 ra2 la2 free drill, 25 choice drill NO FREE
1 x 250 @ 4:45- odd 50's are swim/kick free, even 50's are swim/kick NO FREE
4 x 75 swim @ 1:15- 50 swim back, 25 breaststroke
4 x 75 kick @ 1:30- 25 kick build with boards, 50 kick FAST with boards
12 x 100 as follows:
1&2- swim free br 3/5 by 50's or 4/2 throughout @ 1:20
#3- swim/kick choice @ 1:30
1:00 rest, check HR


LONG SWIM-
3 times through:
200 swim IM
200 swim in M-R-S (100 swim neg split, 50 drill, 50 swim FAST)
200 kick- 50 on back, 50 with board (2nd 100 faster than the first)
After 3rd time through, check HR, then
100 easy drill in M-R-S
100 swim FAST in M-R-S from a dive


Finish up with:
24 x 25 kick in 3 sets of 8 as follows
4 kick FAST on back @ :45
4 kick FAST with boards @ :10 rest, all @ 3:00


100 easy drill before you get out. Change quickly for drylands. Get excited for for just 10 days left of scy training. Have a great day!

Wednesday Morning, June 4, 2014

Sharks- Seniors/SE
Written for scy


800- 100 drill/100 kick choice with good udk!
1:00 rest


8 x 50 @ 1:00 drill/swim by 25's (2 free, 2 NO FREE)
2 x 400 @ 6:30- swim/kick by 50's; 1 is choice, 1 is IM order by 100's
8 x 50 @ :50 swim/kick on back by 25's, IM order by 50's
1:00 rest, check HR


Caroline/Allie-
2 x 350 swim free or back desc 1-2 @ 4:30 (@ 4:45 for back)
1 x 600 swim IM @ 9:00 (2 x 300 IM {75 of each stroke} desc 1-2)
2 x 350 @ 5:00- 200 IM swim, 150 kick on back (desc the 3x50 to something smoking FAST)
1 x 600 swim free with snorkel, desc the 3 x 200 to what you can (target under 2:20 for 3rd 200)
Check HR


Alex/Alex/Chris/Jake-
5 sets of:
1 x 100 drill/swim by 25's @ 1:45
2 x 75 swim free br 3 @ :55
2 x 50 swim/kick on back by 25's @ :55
2 x 50 swim choice desc 1-2 (target 200 scy GP) @ :55
Check HR after each set, but no additional rest between sets.


100 easy drill before you get out. Do an excellent job in school today & get excited for the long swim tonight. Have a great day!

Tuesday, June 3, 2014

Sharks- Senior/SE
Written for SCM


800- 400 swim free/400 drill/kick on back by 50's
1:00 rest


4 sets of:
2 x 50 drill/swim by 25's @ 1:10
1 x 150 @ 2:40- 75 swim (same stroke as 50's drill above), 75 kick on back
No rest between sets, check HR after 2nd & 4th sets.


With fins, 5 sets of:
3 x 100 swim desc 1-3 to all out FAST @ 2:00
2 x 50 drill @ 1:00 (same stroke as 100's)
1 x BROKEN 100: 4 x 25 swim FAST @ :10 rest (25/50/25 @ :10 rest in even sets) @ 2:30
No rest between sets, check HR after each set.


Finish up with...
24 x 25 @ :50-
3- swim choice, good udk!
1- kick choice- on back or with boards, but make the interval!
Check HR after #24


100 easy drill before you get out. Change quickly for drylands & get excited for training long course in less than two weeks. Have a great day!

Monday, June 2, 2014

Sharks- Seniors/SE
Written for SCM


June 2, 2014


800-
odd 100's are swim choice
even 100's are drill/kick on back by 25's
1:00 rest


3 x 150 drill/swim by 25's  2:45
1 x 100 kick FAST on back @ 2:30
2 x 100 drill/swim by 25's @ 2:45
2 x 100 kick FAST on back @ 2:30
1 x 150 drill/swim by 25's @ 2:45
3 x 100 kick FAST on back @ 2:30
1:00 rest, check HR


6 x 150 as follows:
odds- kick on back @ 3:00, descend the 3 x 50 to something juicy
evens- BROKEN: 3 x 50 kick with boards @ :10 rest
Check HR after even 150's.


6 x 400 as follows:
1&2- swim free or back neg split @ 6:00, desc 1-2
3&4- swim IM, 75 of each stroke, then 100 kick with boards @ 7:00, desc 1-2
5&6- kick on back, 1st 25 of each 100 is from a dive; desc 1-2 @ 8:00
Check HR.


Easy 100 drill before you get out. Do an excellent job with your HW tonight, get excited for the last two weeks of short course workouts. Have a great day!

Monday Morning, June 2, 2014

Sharks- Senior/SE
Written for scy


June 2, 2014


800- drill/swim IM by 100's
1:00 rest


2 sets of:
2 x 75 drill/swim/drill by 25's @ 1:15
5 x 50 kick on back @ :55*- good udk!
*2nd set @ :50
1:00 rest after 2nd set, check HR


3 sets of:
6 x 150 as follows:
odds- 100 swim IM, 50 kick on back @ 2:10
evens- swim neg split in M-R-S @ 2:00
BROKEN 200 kick on back: 4 x 50 kick FAST @ :10 rest (3rd set can be broken differently)
:30 rest between each set, check HR after each round.


Until 7 a.m., finish up with....
2 x 50 swim choice @ :40
1 x 50 kick on back @ :50
Check HR at 6:58 a.m.


100 easy drill before you get out. Do an excellent job in school today, get excited for long course outdoors in two weeks. Today at 3:30 p.m. Have a great day!

Saturday Morning, May 31, 2014

Sharks- Senior/SE
Written for scm


May 31, 2014


800 as follows-
odd 100's- swim choice
even 100's- drill/kick on back by 50's, different stroke than odd 100's
1:00 rest


8 x 75-
1&2, 50 choice free drill, 25 drill in M-R-S (NO FREE) @ 1:30
3&4, swim 25 free, 50 in M-R-S (NO FREE) @ 1:15
1:00 rest after #8, check HR, then split up into groups below...


Caroline/Allie/Juliana-
8 x 800 as follows:
1&2- swim free br 3 or 4/2 @ 12:00, desc 1-2
3&4- IM, choice of 8 x 100 IM's (odds swim, evens kick) or 4 times through of 2 x 75 IM, 50 kick on back- all @ 14:00, desc 1-2; Allie can go backstroke
5&6- swim free with snorkels @ 12:00, desc 1-2
7&8- IM, 150 IM (50 of fly/back/breast), then 50 kick free with boards, desc 1-2 @ 14:00
Check HR after each 800.


Alex/Jake/Chris/Alex/Carmen/Abby-
One time through...
8 x 100 swim @ 1:30 as follows:
1&2- free neg split, desc 1-2
3&4- 50 free, 50 NO FREE desc 1-2
8 x 50 kick on back @ :55- good udk!
8 x 100 swim as follows:
1&2- swim free with snorkels @ 1:30, desc 1-2
3&4- swim/kick by 50's NO FREE @ 1:45, desc 1-2
12 x 50 kick @ :55-
1&2 on back
#3- with boards FAST, get time
1:00 rest, get HR


3 sets of:
9 x 50 swim with fins @ 1:00, desc 1-3's to all out smoking FAST for time; get avg time for fast 50's
Take fins off...
2 x 50 drill @ 1:00
3 x 25 swim FAST @ :40- add up times
1 x 50 drill @ 1:00
3 x 25 swim FAST @ :10 rest- add up times
1:00 rest between sets, check HR


150 easy drill/kick by 25's before you get out. Do an excellent job with your HW this weekend, don't wait until Sunday Night to get started. Be sure to wear your sunscreen if you have to be outside. Monday Morning at the Woody, 5:30 a.m. Have a great day!

Friday, May 30, 2014

Sharks- Senior/SE
Written for scm


May 30, 2014


800 as follows:
400 swim freestyle (1st 25 of each 100 is choice free drill)
400 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest


3 x 200 @ 3:20 as follows:
100 drill/swim choice by 25's
100 kick- 50 on back, 50 with boards- this 100 should get faster from round to round.
6 x 1/2 pool sprints @ :35
1:00 rest, check HR.


3 sets of:
1 x 150 swim neg split backstroke @ 2:30- good udks!
1 x 150 choice @ 2:30- swim/kick, IM, neg split in M-RS, your choice
3 x 250 kick as follows
2 x 75 kick on back desc 1-2 to something juicy @ 1:30- good udk throughout!
1 x 100 kick FAST with boards @ 2:30 (in 3rd 250, this is BROKEN, 25/50/25- :10 rest)
Finish each set with...
Ladies- 3 x 100 your choice: tell me what you're going to do, and I'll give you an interval (mix it up from round to round)
Guys- 150 meters (total) of something FAST (can be 3 x 50 @ :10 rest, 3 x 50 @ 1:30 all FAST, 4 x 25 @ :10 rest/1 x 50 swim for time, etc...)
1:00 rest between sets, check HR


With fins, finish up with....
18 x 25 @ :40 in 3 sets of 6:
1&2- drill (fly pull with free kick in odd rounds)
#3- swim FAST (fly in odd rounds)


100 easy drill before you get out. Tomorrow morning from 8:30-10:30 a.m. Do an excellent job with your HW tonight & get excited for the banquet tomorrow. Have a great day!

Friday Morning, May 30, 2014

Jake B- written for scy


Friday Morning, May 30, 2014


800 as follows:
400 swim freestyle
400 drill/kick by 50's- different stroke for each 100
1:00 rest


4 x 50 @ 1:00- ra2 la2 free, good head position & even hip rotation
6 x 25 @ :35- odds are swim dist per stroke, evens are swim build to FAST while holding same good head position as you did while drilling.
4 x 75 @ 1:20- 50 2 kicks 1 pull breaststroke drill, 25 breast kick on back- squeeze your feet together at the end of each kick & feel the glide
6 x 50 @ 1:00 (you can go @ :10 rest if you'd like), 25 breast pull with free kick, 25 swim breaststroke build to FAST
9 x 100 as follows:
odds- swim neg split free @ 1:25
evens- swim/kick by 50's, all breaststroke @ 1:35- good udk's & pullouts
1:00 rest, check HR


Until you have to get out, finish up with...
25's as follows:
1&2- fly, @ :40 (#1 is fly pull with free kick, #2 is swim fly build to FAST)
3&4- kick your choice, but both are FAST, @ :10 rest
Go through these 4 x 25's as many times as you can before you have to get out.


Go a single 100 easy drill before you get out. Do an excellent job in school today & get excited for the last two weeks of short course workouts. Have a great day!

Thursday, May 29, 2014

Sharks- Senior/SE
Written for scm


May 29, 2014


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


6 x 75 @ 1:30- 25 fist free drill, 50 choice drill NO FREE
3 x 150 @ 2:45- 75 drill/swim/drill by 25's in M-R-S, then 75 swim IM (NO FREE)
6 x 50 swim/kick on back by 25's @ :55, 2 fly, 2 back, 2 breast, desc 1-2 to what you can.
1:00 rest, check HR.


9 sets of:
2 x 75 kick on back descend 1-2 to something juicy @ 1:30- good udk's!
1 x 100 kick FAST with boards @ 2:30 (every 3rd set, this 100 is BROKEN, 25/50/25, @ :10 rest)
1 x 50 easy choice after every third set.


With fins, finish up with 6 sets of:
6 x 25 @ :40-
1&2- swim 15m FAST, 10m drill
#3 & 6- swim build to FAST
1 x 50 swim all out FAST for time @ 1:00
No rest between sets, change stroke after each set if you'd like.


100 easy drill before you get out. Change quickly for drylands. Do an excellent job with your HW tonight, be sure to prepare a little bit each night for your finals. Have a great day!

Wednesday, May 28, 2014

Sharks- Senior/SE
Written for SCY


May 28, 2014


1 x 800 as follows:
400 swim freestyle
400 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest


3 sets of:
2 x 100 @ 1:45- 50 ra2 la2 free drill, 50 drill in M-R-S (NO FREE)
3 x 50 kick on back @ :55- good udk throughout (@ :50 in 2nd set, @ :45 in 3rd set)
2 x 75 @ 1:20- 25 kick with boards (on back if no boards available), 50 swim in M-R-S, dec 1-2
No rest between sets.


LONG SWIM-
4 times through...
100 drill/swim by 25's- mix up the strokes so you're ready for the IM
150 swim IM (50 fly, back, breast)
50 kick FAST free with boards
150 swim in M-R-S (NO FREE)
50 kick FAST breaststroke with boards
1:00 rest after the fourth time through, check HR.


Finish up with...
12 x 100 as follows:
odds- swim IM @ 1:25
evens- swim/kick by 50's, your choice @ 1:25


100 easy drill before you get out = 5600 scy. Do an excellent job with your HW tonight, be sure to prepare a little bit each week for your final exams. Tomorrow afternoon at 4:00 p.m. Have a great day!

Tuesday, May 27, 2014

Sharks- Senior/SE
Written for SCY


May 27, 2014


800 as follows-
200 drill/swim freestyle (by 25's)
200 drill/kick on back by 25's NO FREESTYLE
1:00 rest after the 2nd time through


6 x 50 @ 1:00 drill/swim by 25's, #'s4-6 NO FREE
2 x 150 @ 2:30- 50 swim (dps), 25 kick build to FAST (2nd 150 is NO FREE)
6 x 75 @ 1:20- 25 fly pull with free kick, last 50 is drill/swim by 25's in M-R-S (CH can go free)
3 x 100 swim/kick on back by 50's in M-R-S, descend 1-3 to what you can @ 1:40
1:00 rest, check HR


4 sets of:
3 x 75 kick on back @ 1:10- hustle to make the interval, good udk will help!
3 x 75 @ 1:30, 50 swim (M-R-S, but first set can be free), 25 kick on back descend 1-3 to something juicy!
3 x 50 kick FAST with boards @ :10 rest (total 150 @ 3:00)- go on back if no access to boards
1 x 150 swim in M-R-S (NO FREE) after odd rounds/1 x 250 swim free after even rounds- both swims (either the 150 in stroke or the 250 free) should be with a big, fat, juicy negative split (smooth & strong on the way, crank up the kick on the 2nd half)
1:00 rest between sets, check HR.


150 easy drill/swim by 25's after 4th set = 5500 scy. Do an excellent job with your HW tonight, be sure to spend some time each week preparing for your final exams. Tomorrow morning at 5:30 a.m. at the Woody- please try to be there in the event we can't get in at Ramer tomorrow afternoon. Have a great day!

Saturday Morning, May 24, 2014

Sharks- Senior/SE
Written for scm


May 24, 2014


1 x 800 as follows:
400 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/kick on back, by 25's
1:00 rest


4 sets of:
1 x 100 drill/kick on back by 25's @ 2:00
2 x 25 @ :35 swim (same stroke as 100 above) build to FAST
2 x 50 kick on back @ :55- good udk
No rest between sets, check HR after 4th set.


3 rounds of:
6 x 50 swim @ :55-
odds- fly/free by 25's
evens- back/breast by 25's
1 x 400 swim free br 3 or 4/2 or with snorkel @ 6:00- neg split each 400, and descend 1-3 to something juicy
3 x 100 swim/kick (kick is choice) @ 1:45 (@ 1:40 in 2nd set, and last set is @ 1:35)
1:00 rest after 1st set, check HR; 2nd & 3rd sets are straight through.


Until 10:30...


IM-
2 x 25 drill @ :45
1 x 300 IM swim (75 of each stroke) @ 5:00, descend 1-3's to what you can
1 x 50 kick choice FAST with boards @ 1:00
No rest between sets.


STROKE
3 x 25 swim FAST @ :50- add fastest 2 x 25 together for 50m total
1 x 75 drill/swim (dps)/drill by 25's @ 1:30
1 x 50 swim all out FAST @ 1:00- can you be faster than 2 x 25 add-up?
1 x 50 kick all out FAST choice with boards @ 1:15
No rest between sets.


100 easy drill before you get out. Do an excellent job wit your HW this weekend, don't wait until Monday to get started. Be sure to wear your sunscreen if you're going to be outside this weekend. Tuesday Afternoon at 4:00 p.m. Have a great day!

Friday, May 23, 2014

Sharks- Senior/SE
Written for scy


May 23, 2014


1 x 800-
odd 100's are drill/swim by 25's (different strokes for each 100)
even 100's are kick on back neg split (good udk!)
1:00 rest


8 x 75 @ 1:30
odds are 50 fist free br 3, 25 choice drill NO FREE
evens are 25 kick build to FAST, 50 swim neg split in M-R-S
8 x 100 kick as follows:
odds- neg split on back (good udk!)
evens- BROKEN: 25/50/25 with boards, all @ :10 rest (@ 3:00)
1:00 rest, check HR.




LONG SWIM-
One time through:
300 swim free with snorkel/100 swim IM
300 swim free with snorkel/200 swim IM- desc the 100's IM
300 swim free with snorkel/300 swim IM- desc the 100's IM


1:00 rest, check HR


25 x 50 as follows:
1&2- swim free br 3/5 by 25's (or 4/2 throughout) @ :55- STRONG 2nd 25
3&4- swim back/breast by 25's @ :50
#5- kick FAST for time on back @ 1:00
Check HR after each 50 kick on back.


With fins, finish up with...
9 x 75 @ 1:40, 2 dolph kicks 1 pull breaststroke drill with flip turns, desc 1-3's to something juicy!


100 easy drill before you get out. Do an excellent job with your HW tonight. Tomorrow morning at 8:30 a.m., NO WORKOUT ON MONDAY. Have a great day!

Thursday, May 22, 2014

Sharks- Senior/SE
Written for scm


May 22, 2014


1 x 800-
400 swim freestyle
400- drill/swim by 25's, reverse IM order by 100's
1:00 rest


4 sets of:
2 x 75 drill/swim/drill by 25's @ 1:30
2 x 50 swim free/NO FREE (2nd 25 should be same stroke as 75's drill above) @ :55
2 x 50 swim free br 3 (or 4/2) @ :45
6 x 25 kick FAST with boards @ :45 (@ :35 in even sets)
1 x 400 @ 6:00 swim freestyle with snorkel, desc 1-2 & 3-4
No rest between sets, check HR after each 400.


LONG SWIM-
Go the long swim from yesterday...


If there is time-
Fly drilling with fins.


100 easy drill before you get out. Do an excellent job with your HW tonight. Remember, Sat. am from 8:30-10:30, then NO WORKOUT ON MONDAY (Memorial Day). Have a great day!

Wednesday, May 21, 2014

Sharks- Senior/SE
Written for scm

May 21, 2014

1 x 800-
300 swim freestyle
300 drill/swim by 50's NO FREESTYLE
200 kick on back, good udk off each wall
1:00 rest


3 sets of:
2 x 100 drill/kick by 50's NO FREESTYLE @ 2:00
4 x 50 swim free/NO FREE by 25's (2nd 25 is the same stroke as the 100's above) @ 1:00 (@ :55 in 2nd set; @ :50 in 3rd set)
1 x 100 kick choice on back @ 2:15, descend 1-3 to what you can
No rest between sets, check HR after 3rd set.
After 3rd set...
1 x 400 IM- each 100 is swim/kick with boards by 50's, get time
1:00 rest, check HR

Jake- skip the long swim & instead go 6 rounds of the following:
4 x 25 drill
2 x 50 swim
All @ :10 rest, trying to find a good stroke that works for you

LONG SWIM-
5 times through...descend 1-2, 3-4, then :10 rest before 5th time through, that should be all out FAST
200 swim freestyle with snorkels
200 swim IM
Check HR after 5th time through.

Until 5:30, finish up with...
2 x 1/2 half pool sprint kicks @ :30 with boards
2 x "out & backs" swim @ :40
1 x 50 swim/kick on back by 25's @ 1:00, all FAST

100 easy drill before you get out, then change quickly for drylands. Do an excellent job with your HW tonight, be sure to spend a little time each night preparing for your final exams. REMEMBER, we'll have workout on Saturday Morning (8:30-10:30 a.m.), but NO WORKOUT ON MONDAY (Memorial Day). Have a great day!

Wednesday Morning, May 21, 2014

Sharks- Senior/SE
Written for scy

1 x 800- swim/kick on back, by 100's
1:00 rest

3 sets of:
2 x 75 drill/drill/kick on back by 25's @ 1:20
2 x 125 swim-
#1 is free br 3 @ 1:40
#2 is 100 IM swim, 25 kick choice on back @ 1:50
2 x 50 kick on back desc 1-2 to what you can @ :55 (@ :50 in 2nd set, @ :45 in 3rd set)
No rest between sets, check HR after 3rd set,.

4 sets of:
3 x 75 swim free br 3 (or back if you're feeling up to it) @ :55 (@ :50 in even sets)
3 x 25 swim FAST in M-R-S @ :40 (odds are from a dive)
No rest between sets.

Finish up with...
3 x 450 swim free, back or IM @ :20 rest, desc the 3 x 150's within each 450, and desc the total time for the 3 x 450's as well; check HR after each 450.


100 easy drill before you get out. Do an excellent job in school today, get excited for the long swim tonight. Have a great day!

Tuesday, May 20, 2014

Sharks- Senior/SE
Written for scm


May 20, 2014


1 x 800-
400 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/kick by 25's
1:00 rest


6 x 100 @ 2:00 as follows:
odds- 50 ra2 la2 free drill (watch head/body position), 50 kick choice with boards (different kick for each 25)
evens- 100 IM drill (25 of each stroke)
9 x 75 in 3 sets of 3:
1-3, swim free br 3/5/3 by 25's (or 4/2 throughout) @ 1:20
4-6, swim IM (NO FREE) @ 1:20
7-9, kick on back descend 1-3 to something juicy @ 1:30
1:00 rest, check HR


36 x 50 @ 1:00 as follows (in sets of 3's):
1- kick FAST with boards
2&3- swim/kick on back by 25's

4&5- kick FAST with boards
6- swim/kick on back by 25's

7-9, all kick FAST with boards
Even sets of 9, the kick can be on your back

After #36...
1 x 100 easy choice drill @ 3:00
1 x 100 kick all out FAST for time- it's the World Championship of 100's Kick with Boards!


With fins:
18 x 25 fly @ :40
1&2- drill (different from round to round)
#3- swim build to FAST


Finish up with...
12 x 100 as follows:
odds- swim 50 free, 50 NO FREE @ 1:40
evens- swim free br 3 (or 4/2) @ 1:20
Check HR


10 easy drill before you get out. Change quickly for drylands. Do an excellent job with your HW tonight, make sure you're preparing a little bit each week for your finals. Have a great day!

Friday, May 16, 2014

Sharks- Senior/SE
Written for scm


May 16, 2014


1 x 800-
400 swim freestyle
400 reverse IM- each 100 is fly kick on side, then drill/drill/swim, by 25's
1:00 rest


6 x 50 @ 1:10 drill/swim dps by 25's (odds free, evens NO FREE)
8 x 75 as follows:
odds- 50 swim free, 25 swim NO FREE @ 1:30
evens- 25 kick moderate on back, 25 drill, :10 rest, 25 swim build to FAST- all in M-R-S @ 1:45
6 x 50 swim free br 3 @ :55 (#3 & 6 are swim free/NO FREE by 25's)
1 x 400 as follows:
50 choice drill
50 kick on back with FAST breakouts (udk!), then easy kick
1:00 rest, check HR


With fins:
24 x 25 @ :45
1- 1/2 swim FAST 1/2 drill
2- swim build to FAST
3- all drill
4- all swim FAST
Change strokes after each set of 4.


100 easy drill before you get out. Do an excellent job with your HW tonight- be sure to bring some with you to the meet. 1:45 on deck tomorrow for anybody in the meet- it's going to be awesome. Have a great day!

Thursday, May 15, 2014

Sharks- Senior/SE
Written for scm


May 15, 2014


1 x 800-
40 swim easy freestyle
400 reverse IM- each 100 is breast kick on back, then drill/drill/swim by 25's
1:00 rest


3 sets of:
2 x 100 @ 1:50- 50 drill, 50 swim neg split in your M-R-S
1 x 200 @ 3:40- 100 swim (same stroke as 100's above), 100 kick on back- desc this 200 1-3.
4 x 1/2 pool sprints @ :30 (same stroke as above)
No rest between sets, check HR after 3rd set.


With fins:
12 x 150 swim @ 3:00 desc 1-3's to something SMOKING FAST (last 3 are kick on back), change strokes after each set of 3.
1:00 rest, take fins off.


36 x 50 @ 1:00 as follows (in sets of 3's):
1- kick FAST with boards
2&3- swim/kick on back by 25's


4&5- kick FAST with boards
6- swim/kick on back by 25's


7-9, all kick FAST with boards
Even sets of 9, the kick can be on your back


After #36...
1 x 100 easy choice drill @ 3:00
1 x 100 kick all out FAST for time- it's the World Championship of 100's Kick with Boards!


150 easy drill before you get out. Change quickly for drylands, and be sure to tell your parents the warmup for both days this weekend is at 1:55 p.m. Do an excellent job with you HW tonight & get excited to race this weekend. Have a great day!

Wednesday, May 14, 2014

Sharks- Senior/SE
Written for scm


May 14, 2014


1 x 800 as follows:
400 swim freestyle
400 reverse IM- each 100 is drill/kick on back by 25's
1:00 rest


3 sets of:
4 x 50 @ 1:05- 25 6 kicks 1 stroke back drill, 25 ra2 la2 free drill
2 x 50 swim backstroke descend 1-2 @ :55
1 x 75 kick FAST on back @ 1:30
No rest between sets, after 3rd set...
1 x 225 swim backstroke descend the 3 x 75's to smoking FAST
1:00 rest, check HR


6 rounds, as follows:
4 x 25 kick-
1&2 @ :40, on back
3&4 with boards (3@ :40, #4 s @ :25!)
1 x 50 swim big, fat, honking negative split in M-R-S @ :50
No rest between sets.


LONG SWIM-
6 times through:
200 swim free with snorkels, BIG negative split
50* swim in M-R-S (NO FREE)
50* kick with boards, should be same kick as 50 swim in M-R-S
*descend the 100 swim/kick in M-R-S 1-2's to something juicy
Check HR after the 1800.


With fins, finish up with...
18 x 25 @ :40-
1&2- 15m swim FAST, 10m drill
3- swim all FAST
Change strokes after #'s 6 & 12.


150 easy drill/kick on back before you get out. Change quickly for drylands. Do an excellent job with your HW tonight & get excited for the meet this weekend. Have a great day!

Wednesday Morning, May 14, 2014

Sharks- Senior/SE
Written for scy


May 14, 2014


1 x 800-
odd 100's choice swim
even 100's reverse IM drill
1:00 rest


4 x 50 @ 1:00 drill/swim build the swim to FAST
3 sets of:
1 x 150 swim free/NO FREE by 25's @ 2:10
1 x 150 swim STRONG neg split free br 3 @ 1:50
3 x 50 swim/kick on back by 25's @ :50 (2nd 5 is NO FREE)
1 x 600 swim as follows:
1st set- swim free with snorkel, descend the 200's 1-3 to what you can
2nd set- swim 400 free with snorkel, 200 IM (NO SNORKEL), descend the 3 x 200 to something juicy on the IM;
3rd set- swim in M-R-S (NO FREE), descend the 200's to 90% effort (go 50 swim/25 drill for fly)
1:00 rest between sets, check HR after each 600.


Finish up with 6 sets of:
4 x 1/2 half-pool sprints @ :30 (odds are kick, evens are swim)
1 x 25 swim FAST from a dive @ :30
No additional rest between sets, check HR after each round.


 100 easy drill before you get out. Do an excellent job in school today, I hope your exams go well. Today at 3:30 p.m. Have a great day!

Tuesday, May 13, 2014

Sharks- Senior/SE
Written for scm


May 13, 2014


1 x 800 as follows:
odd 100's- reverse IM drill
even 100's- 50 kick on back, 50 kick choice
1:00 rest


1 x 150 @ 3:15- 100 drill/swim by 25's, 50 kick with boards
6 x 50 swim free/NO FREE by 25's @ :55, change strokes on 2nd 25 after every 2nd 50
1 x 150 @ 3:15- as above
6 x 50 - as above, @ :50
:30 rest, check HR, then...
6 sets of:
2 x 100 swim free br 3 (or 4/2) @ 1:25 (even rounds @ 1:20)
1 x 200 @ 3:40- 100 swim IM, 50 kick on back (good udk), 50 kick with boards
2 x 50 kick on back FAST @ 1:15 (kick with boards in even rounds @ :10 rest!)
No additional rest between sets.


With fins, until the end of workout, finish up with...
4 x 25 @ :40-
odds- are 15m swim FAST, 10m drill
evens are swim all out FAST
:20 extra rest
1 x 50 swim all out FAST for time @ 1:00 (add 1 x 50 in each round)
No extra rest between sets.


100 easy drill before you get out. Do an excellent job with your HW tonight, get excited to race this weekend. Have a great day!

Monday, May 12, 2014

Sharks- Senior/SE
Written for scm


May 12, 2014


1 x 800 as follows;
400 swim free br 3 (or 4/2)
400 NO FREE- each 100 is drill/kick by 50's
1:00 rest


With fins:
8 x 25 breast pull with free kick @ :45
6 x 100 @ 1:45- 2 dolphin kicks 1 pull breaststroke with flip turns; desc 1-2 to what you can.
1:00 rest, check HR & take off fins.


4 rounds of:
4 x 25 @ :50- half kick FAST free with head out, BACK FLIP (open turn-style), then swim FAST breaststroke to the far end
2 x 150 @ 3:30- 100 swim back/breast by 50's, 50 kick free with boards, descend 1-2 to what you can.
No rest between sets.


30 x 100 @ 1:45 as follows:
1&2- swim 50 free br 3 (or 4/2) 50 swim NO FREE, descend 1-2 to what you can.
#3- all kick-  (#'s 10, 20 & 30 are kick with boards!)- you'll have to hustle to make this interval!
1:00 rest after #30, check HR


100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're getting ready for your final exams. Have a great day!

Monday Morning, May 12, 2014

Sharks- Senior/SE
Written for scy


May 12, 2014


1 x 800-
100 swim choice
100 kick choice on back, good udk throughout.
1:00 rest


3 sets of:
2 x 75 @ 1:20- drill/drill/kick on back by 25's
1 x 100 swim/kick on back by 50's @ 1:40, desc 1-3 (same stroke as 75's above)
No rest between sets, check HR after 3rd set.


3 sets of:
6 x 25 kick on back FAST @ :40 (2nd set @ :35, 3rd set @ :30)
3 x 50 swim in M-R-S (NO FREE) @ :50 (2nd set @ :55 descend, 3rd set @ 1:00 descend)
1 x 100 swim IM @ 1:30 (add 1 x 100 swim IM @ 1:30 in each set)
No rest between sets, check HR after 3rd set.


Until 7:00 a.m., finish up with...
2 x 25 swim @ :10 (all @ :50), #1 at 80-85% effort, #2 is all out FAST
1 x 200- 100 swim free br 3, 50 kick on back, 50 swim NO FREE, @ 3:00 (@ 2:50 in 2nd set, 2:40 in 3rd set, 2:30 in 4th set, 5th set is for time).
No rest between sets.
Check HR immediately & OML after 5th set.


100 easy drill before you get out. Do an excellent job in school today, remember this afternoon is at 3:30 p.m. Have a great day!

Saturday Morning, May 10, 2014

Sharks- Senior/SE
Written for scm


May 10, 2014


1 x 800-
odd 100's are swim reverse IM order by 25's
even 100's are drill/kick on back by 25's, NO FREE
1:00 rest


4 times through:
1 x 75 drill/drill/fly kick on side (lead with torso) @ 1:30
3 x 25 swim build to FAST @ :35 (same stroke as drill above
1 x 100 kick desc 1-2's @ 2:00 (on back 1&2, with boards for 3&4)
No rest between sets, check HR after 4th set.


If everybody does an outstanding job with the next set (think, "restaurant quality"), we can SKIP THE LAST SET and instead finish up with Bucket of Balls)...


6 x 550 as follows:
1 x 50 @ 1:00 swim free/drill in M-R-S by 25's
1 x 50 @ 1:00 swim free/M-R-S (build) by 25's
1 x 50 swim in M-R-S at 200 Goal Pace @ 1:00
4* x 100 swim neg split free br 3 @ 1:30 (@ 1:25 in 3rd set; @ 1:20 in 5th set)
*in even rounds, go 1 x 400 swim free (or back) and descend them 1-3 to something juicy!
:30 rest between sets to check your HR.


9 x 150 as follows:
1-3, 100 swim 50 kick desc 1-3 @ 3:15
4-6, 50 swim 100 kick desc 1-3 @ 3:30
7-9, all kick on back desc 1-3 @ 3:45


OR...


Bucket of Balls


100 easy drill before we take out the lanelines. Do an excellent job with your HW this weekend- don't wait until Sunday Night to get started. Be sure to do something nice for your Mum tomorrow. MONDAY MORNING AT THE WOODY, 5:30 A.M. Have a great day!

Friday, May 9, 2014

Sharks- Senior/SE
Written for scm




May 9, 2014




1 x 800-
odd 100's- 50 fist free drill, 50 kick on back
even 100's- 50 choice drill NO FREE, 50 kick with boards
1:00 rest




3 sets of:
2 x 100 @ 2:00- 6ks back drill, 2k1p breast drill- by 50's
3 x 50 swim back/breast by 50's @ 1:05*, desc 1-3 to what you can (*@ :55 in 2nd set; @ :50 in 3rd set
No rest between sets, check HR after 3rd set.






8 sets of:
1 x 100 swim IM @ 1:45
2 x 50 kick on back FAST @ 1:15- add up times for the two 50's & get an average time for a 50.
1 x 50 drill choice @ 1:15- easy choice drill!
1 x 50 kick FAST with boards- can you be faster than your average time from the 50's on your back???


Finish up with...
2 x 600 swim free with snorkel @ :20 rest, desc 1-2 to what you can.


100 easy drill before you get out. Do some HW tonight & don't forget: morning workout tomorrow is from 8:30-10:30 a.m.. See you tomorrow, have a great day!

Thursday, May 8, 2014

Sharks- Senior/SE
Written for scm


May 8, 2014


1 x 800 as follows-
400 freestyle-
25 swim- 75 drill
50 swim- 50 drill
75 swim- 25 drill
100 swim (50 dps, 50 build)
400 NO FREE-
50 drill, 50 kick on back, neg split (good udk!)
1:00 rest


3 sets of:
3 x 50 drill/swim by 25's @ 1:10
1 x 100 swim/kick on back by 50's, desc 1-3 @ 2:00
No rest between sets, check HR after 3rd set.


LONG SWIM (from yesterday)-
4 times through (even 400's faster than odd 400's):
200 swim backstroke (negative split, with good udk's throughout)
150 swim IM, NO FREE (2 x 75 IM desc 1-2 in odd rounds; 50 of fly/back/breast in even rounds- neg split each 50)
Check HR after last time through


9 x 250 kick in 3 sets of 3 as follows:
1&2 @ 5:30-
100 kick IM order on back by 25's
50 kick with boards breaststroke easy/FAST by 25's
100 kick choice on back- at least 85% effort
#3- kick with boards @ 1:10, desc 1-3, then desc 4-5
#6- kick with boards @ 1:15, desc 1-3, hold for 4&5
#9- BROKEN- 5 x 50 kick FAST wth boards @ :10 rest (3rd 50 can be kick on back)
1:00 rest between sets of 3, check HR after 3, 6 & 9.


Finish up with...
1 x 600 swim free with SNORKELS, desc the 3 x 200 to what you can.
Check HR after 600


100 easy drill before you get out. Change quickly for drylands. Remember, workout on Saturday Morning is from 8:30-10:30 a.m. Be sure to do something nice for your Mum on Sunday. Have a great day!

Wednesday, May 7, 2014

Sharks- Senior/Senior Elite
Written for scm


May 7, 2014


1 x 800-
400 swim free
400 reverse IM (4 x 100 IM's, all drill)
1:00 rest


8 x 50 @ 1:10- odd 50's are drill/swim dps; even 50's are drill/swim build
1-4 free
5-8 NO FREE


4 sets of:
2 x 300 swim free (or back) desc 1-2 @ 4:40 (@ 4:20 in even sets)
2 x 150 kick desc 1-2 @ 3:15 (odd sets are IM order by 50's, even sets are free kick)-
alternate w/board and on back from round to round (1st set w/board then on back for #2, 2nd set is on back then with board for #2- all descending 1-2)
No rest between sets, check HR after 2nd 300 and 2nd 150.


LONG SWIM-
4 times through (even 400's faster than the odd 400's):
200 swim back (neg split with good udk's!)
150 swim IM (50 of fly/back/breast- neg split each 50)
50 kick FAST choice with boards!


Until 5:30 p.m.:
"OUT & BACK" relays
Out to halfway & back, one person kicks, the next person swims


100 easy drill before you get out, then change quickly for drylands. Do an excellent job with your HW tonight, be sure you're preparing for your final exams. Have a great day!

Tuesday, May 6, 2014

Sharks- Senior/Senior Elite
Written for scm


May 6, 2014


1 x 800 as follows-
150 drill/swim by 25's (middle 50 is NO FREE)
1 x 50 kick on back with good udk!
1:00 rest


9 x 75 in 3 sets of 3;
1-3: 50 drill choice (same stroke throughout), 25 fly kick on side @ 1:30
4-6: swim 50 free, 25 NO FREE @ 1:30
7-9: 50 swim choice NO FREE, 25 kick on back @ 1:40, desc 1-3 to what you can.
1:00 rest, check HR


6 sets of:
1 x 75 kick on back with good dk @ 1:30
1 x 25 kick FAST on back @ :45
1 x 25 kick breaststroke with boards @ :45, work on squeezing feet together at the end of each kick
1 x 75 kick FAST with boards (choice) @ 2:00
1 x 250 @ 4:00 swim, desc 1-3 (200 swim IM/50 kick choice with boards for sets 1-3; swim free or back in sets 4-6), #3 & 6 should be smoking FAST.
No additional rest between sets, check HR after each 75 kick with boards & after each 250.


With fins, until the end of workout, finish up with...
2 x 75 breast pull with dolphin kick @ 1:30, desc 1-2 to what you can
6 x 25 @ :40 (2 sets of 3)-
1&2- swim 15m FAST, 10m drill
#3- all swim FAST


Check HR before getting out. Do an excellent job with your HW tonight, make sure you're preparing for your end-of-year exams. Tomorrow at 3:30 p.m. Have a great day!

Monday, May 5, 2014

Sharks- Senior/Senior Elite
Written for scm


May 5, 2014- for anybody who didn't swim in the meet this weekend


1 x 800-
odd 100's drill/swim choice by 25's
even 100's- kick neg split each 50
1:00 rest


With fins-
18 x 25 @ :45
1&2- fly drill, I'll give you the drill
#3- swim fly build to FAST
1:00 rest after #18, check HR, take fins off


3 sets of:
6 x 50 @ :55 (2 sets of 3)-
1- swim free br 3 with BIG kick on 2nd 25
2- swim fly/free by 25's, good udk throughout
3- swim fly/kick on back by 25's
3 x 100 swim @ 1:50 descend 1-3 to what you can: 25 swim fly, 50 swim free br 3, 25 swim choice NO FREE
No rest between sets, check HR after each set.


6 rounds of:
2 x 50 kick on back desc 1-2 @ 1:10
2 x 25 kick FAST with boards @ :10 rest (@1:30)- add times together & see if you can be faster than 2nd 50 above
1 x 100 kick on back @ 2:00- you'll have to hustle here, good udk will help!
*after even rounds, go 1 x 150 swim free or back with BIG negative split @ 2:30
No rest between sets, check HR after Broken 50 kick in odd rounds, and after the 150 neg split in even rounds.


If there is time before you get out, work on open turns.


Do an excellent job with your HW tonight, be sure you're getting ready for finals. Have a great day!

Friday, May 2, 2014

Sharks- Senior/Senior Elite
Written for scm


May 2, 2014


1 x 800-
odd 100's- all drill, 25 free, 25 NO FREE
even 100's- 50 2 kicks 1 pull breaststroke drill, 50 choice
1:00 rest


6 x 75 @ 1:45- 25 breast kick on back (squeeze feet together & glide), then 50 choice drill/swim by 25's
4 x 50 @ 1:10- fist free drill br 3, choice drill in M-R-S, by 25's
2 x 150 @ 3:00 swim/kick by 25's- middle 50 is NO FFEE
1 x 300 @ 5:30- 50 swim choice, 50 drill/swim by 25's in 4th best stroke
8 x 50 in 2 sets of 4 as follows:
1&2- swim free br 3 (or 4/2) @ :55
3- swim free/NO FREE by 25's @ 1:00
4- swim/kick by 25's (all choice) @ 1:00
1:00 rest


With fins, 3 sets of:
6 x 1/2 pool sprints @ :30
odds- FAST breakout
evens- FAST finish
2 x 25 @ :45
#1- 15m swim all out FAST
#2- swim build to FAST finish
No rest between sets, check HR at the end of each set.


Work on turns for 15 minutes (starts if you'd like, too).


100 easy drill before you get out for 20 QUESTIONS. Get excited for the meet this weekend, and remember: if you're in the meet both days, NO WORKOUT FOR YOU ON MONDAY (everybody else will hae workout on Monday at 4 p.m.). Have a great day!

Thursday, May 1, 2014

Sharks- Senior/Senior Elite
Written for scm


May 1, 2014


1 x 800 as follows:
odd 50's- choice drill NO FREE (same stroke for entire 50)
even 50's- swim free/NO FREE by 25's (2nd 25 same stroke as 50 drill above)
1:00 rest


1 x 150- 50 fist free br 3, 25 breast kick on back @ 3:00
4 x 50 @ 1:00- choice drill (NO FREE)/kick build to FAST
4 x 75 @ 1:45- 25 ra2 la2 free drill, 50 drill/swim by 25's in M-R-S
2 x 125 @ 2:30- 75 swim/drill/swim by 25's choice (same stroke for entire 75), 50 kick easy/FAST on back (choice kick)
18 x 50 as follows (a set of 3 x 50's, 6 times through):
1- swim free br 3 (or 4/2) @ :50
1- swim M-R-S/free by 25's @ :55
1- swim/kick on back by 25's- all choice, @ 1:00


12 sets of:
1 x 100 kick on back with good udk & STRONG negative split @ 2:15
1 x BROKEN 75 kick with boards @ 2:15- 3 x 25 kick FAST @ :10 rest (every third set go 50/25 @ :10 rest)
After every third set, go 1 x 50 easy drill choice @ 1:30; check HR after each Broken 75 kick.


With fins until 6 p.m.:
25's @ :40-
odds- 15m swim FAST, 10m drill
evens- swim build to FAST finish.
Change strokes after every 6 x 25's.


1 x 150 easy drill/choice by 25's before you get out. It's a nice day for drylands outside, change quickly, please. Tomorrow will be 4-6, but a light workout (drilling, fin set, work on starts & turns), then 20 Questions. Have a great day!

Wednesday, April 30, 2014

Sharks- Senior/Senior Elite
Written for scm


April 30, 2014


1 x 800-
100 swim choice (can be free, but br 3)
100 drill choice (can mix up drills from 25 to 25)
1:00 rest


8 x 50 drill/swim by 25's @ 1:10 as follows:
1-4, in M-R-S (NO FREE)
5-8, in 4th best stroke (NO FREE)
After #8, continue right into...


12 rounds of:
1 x 75 @ 1:20- 50 swim, 25 kick with board, "slide IM" order
1 x 50 kick FAST with boards @ 1:10*
*interval gets :10 faster from round to round (1:10, then 1:00, then :50) in sets of 3.
No rest between sets, check HR after last round.


LONG SWIM-
2 times through:
50 kick on back- 6m UDK, 2nd 25 is FAST
100 swim IM
50 kick on back - as above
200 swim IM (2 x 100 IM's, desc1-2)
50 kick on back- as above
300 swim IM (3 x 10 IM's, desc 1-3)
After 2nd time through, check HR immediately & OML.


Until 6 p.m., finish up with...
2 x 1/2 pool sprints @ :25(focus on breakout on #1, focus on finish on #2- both FAST)- same stroke
1 x 50 swim choice @:55 (br 3 or 4/2 if going free)- make this 50 as smooth as possible with good udk.
Check HR at 6 p.m.


100 easy drill before you get out, then change quickly for drylands. Do an excellent job with your HW tonight, get excited to race this weekend. Have a great day!

Tuesday, April 29, 2014

Sharks- Senior/Senior Elite
Written for scm

1 x 800- 4 times through:
75 drill/drill/swim by 25's freestyle
75 IM drill (NO FREE)
50 kick on back, easy/FAST by 25's
1:00 rest

3 sets of:
2 x 50 drill (NO FREE)/kick on back by 25's @ 1:10
2 x 25 swim build to FAST (same stroke as drill above) @ :35
1 x 150 swim back/breast by 25's, descend the 50's 1-3 to what you can @ 3:30
No rest between sets, check HR after each 150.

With snorkel, 3 sets of:
2x {2 x 100 swim free @ 1:40 (or 75's for Abby, Tori, Chris)
     {1 x 125 swim free @ 1:40
After 2nd time through...
1 x 150 swim backstroke (no snorkel) with GOOD UDK throughout @ 3:00, descend 1-3 to what you can; #3 should be something juicy!
No rest bewteen sets, check HR after each 150 backstroke.

Finish up with 3 rounds of...
3 x 25 kick FAST with boards @ :40- add up times for 75m total
1 x 75 kick FAST on back @ 2:00, can you beat your 75 add-up time? By how much??
1 x 75 swim IM @ 1:30
1 x 75 kick IM order by 25's with boards @ 2:00- descend 1-3 to FAST
No rest between sets, check HR after each 75 IM kick.

150 easy drill/swim by 25's before you get out. Do an excellent job with your HW tonight & get excited for the meet this weekend. Have a great day!