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!
Wednesday, April 30, 2014
Tuesday, April 29, 2014
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!
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!
Monday, April 28, 2014
Monday, April 28, 2014
Sharks- Senior/Senior Elite
Written for scm
800 as follows:
odd 100's- kick/drill by 25's freestyle
100- drill/swim by 25's (50 back & 50 breast)
1:00 rest
6 sets of:
2 x 50 drill/swim by 25's @ 1:10- same stroke for both 50's, change strokes from round to round if you'd like
1 x 75 @ 1:30 kick on back, desc 1-2's, #2 should be FAST
No rest between sets, check HR after even rounds
9 x 200 in sets of 3 as follows:
1- kick on back, FAST inside the flags (good udk off each wall!) @ 3:40
2- kick with boards, FAST between the flags @ 4:00
3- swim IM (2 x 100 IM's, desc 1-2 to what you can) @ 3:20
1:00 rest after #9, check HR
Kick "relay's" as follows:
3 people per group-
1st- vert dolphin kick with bleach bottle
2nd- kicks 1 x 50 FAST with boards...
3rd- kicks 1 x 50 FAST on back :05 after #2 leaves the wall (trying to catch #2 with the board!)
6 rounds, so everybody goes in each spot (1st, 2nd or 3rd) two times.
Until the end of workout, finish up with...
100's as follows:
#1- swim neg split free br 3 (or 4/2) @ 1:40
#2- swim choice, but NO FREE neg split @ 1:50
#3- kick FAST for time @ 2:00
Keep track of average time for 100 kick.
100 easy drill before you get out. Make sure I have your Info Sheet before you go. Do an excellent job with your HW tonight, get excited for the meet this weekend. Have a great day!
Written for scm
800 as follows:
odd 100's- kick/drill by 25's freestyle
100- drill/swim by 25's (50 back & 50 breast)
1:00 rest
6 sets of:
2 x 50 drill/swim by 25's @ 1:10- same stroke for both 50's, change strokes from round to round if you'd like
1 x 75 @ 1:30 kick on back, desc 1-2's, #2 should be FAST
No rest between sets, check HR after even rounds
9 x 200 in sets of 3 as follows:
1- kick on back, FAST inside the flags (good udk off each wall!) @ 3:40
2- kick with boards, FAST between the flags @ 4:00
3- swim IM (2 x 100 IM's, desc 1-2 to what you can) @ 3:20
1:00 rest after #9, check HR
Kick "relay's" as follows:
3 people per group-
1st- vert dolphin kick with bleach bottle
2nd- kicks 1 x 50 FAST with boards...
3rd- kicks 1 x 50 FAST on back :05 after #2 leaves the wall (trying to catch #2 with the board!)
6 rounds, so everybody goes in each spot (1st, 2nd or 3rd) two times.
Until the end of workout, finish up with...
100's as follows:
#1- swim neg split free br 3 (or 4/2) @ 1:40
#2- swim choice, but NO FREE neg split @ 1:50
#3- kick FAST for time @ 2:00
Keep track of average time for 100 kick.
100 easy drill before you get out. Make sure I have your Info Sheet before you go. Do an excellent job with your HW tonight, get excited for the meet this weekend. Have a great day!
Friday, April 25, 2014
Sharks- Senior/Senior Elite
Written for scm
800- odd 100's are revers 100 IM drill, even 100's are swim choice NO FREE
1:00 rest
3 sets of:
1 x 100 drill/swim by 25's @ 1:45 (build the swim 25's to FAST)
3 x 25swim (same stroke as 100), desc 1-3 to all out FAST @ :40
No rest between sets. Check HR after 3rd set...
6 rounds of:
4 x "out & backs" (to the cone at mid-pool) kick FAST with boards @ :40
1 x 50 kick FAST for time on back @ 1:00
1 x 150 @ 3:00 swim BIG negative split (stroke will change from round to round)
Check HR after each 150.
Finish up with "get out sprints." I'll explain...
100 easy before you get out. Great job this weekend, enjoy the weekend off before we really get to work next Monday. Have a great day!
Written for scm
800- odd 100's are revers 100 IM drill, even 100's are swim choice NO FREE
1:00 rest
3 sets of:
1 x 100 drill/swim by 25's @ 1:45 (build the swim 25's to FAST)
3 x 25swim (same stroke as 100), desc 1-3 to all out FAST @ :40
No rest between sets. Check HR after 3rd set...
6 rounds of:
4 x "out & backs" (to the cone at mid-pool) kick FAST with boards @ :40
1 x 50 kick FAST for time on back @ 1:00
1 x 150 @ 3:00 swim BIG negative split (stroke will change from round to round)
Check HR after each 150.
Finish up with "get out sprints." I'll explain...
100 easy before you get out. Great job this weekend, enjoy the weekend off before we really get to work next Monday. Have a great day!
Friday Morning, April 25, 2014
Sharks- Senior/Senior Elite
Written for scy
800- odd 100's are swim back, even 100's are drill/skull by 25's
1:00 rest
2 x 75 drill/swim/kick (fly on side) by 25's @ 1:20
1 x 50 swim/kick @ :50 in M-R-S
2 x 75 @ 1:20/3 x 50 swim/kick @ :50
2 x 75/5 x 50
2 x 75 @ 1:10- 50 swim free, 25 swim M-R-S
6 x 50 swim/kick @ :55 desc 1-3 & 4-6 to what you can
2 x 75 (as above)/4 x 50 (as above)
2 x 75 (as above)/2 x 50 (as above)
1:00 rest
With fins until 7 a.m., finish up with...
4 x 25 @ :35
odd 25's are 15m swim FAST, 10m drill
even 25's are swim build to FAST
1 x 50 swim FAST for time @ 1:00 (same stroke as 25's- target scy best time)
No additional rest between sets, check HR after each 50.
100 easy drill before you get out, change quickly for breakfast. have a great day!
Written for scy
800- odd 100's are swim back, even 100's are drill/skull by 25's
1:00 rest
2 x 75 drill/swim/kick (fly on side) by 25's @ 1:20
1 x 50 swim/kick @ :50 in M-R-S
2 x 75 @ 1:20/3 x 50 swim/kick @ :50
2 x 75/5 x 50
2 x 75 @ 1:10- 50 swim free, 25 swim M-R-S
6 x 50 swim/kick @ :55 desc 1-3 & 4-6 to what you can
2 x 75 (as above)/4 x 50 (as above)
2 x 75 (as above)/2 x 50 (as above)
1:00 rest
With fins until 7 a.m., finish up with...
4 x 25 @ :35
odd 25's are 15m swim FAST, 10m drill
even 25's are swim build to FAST
1 x 50 swim FAST for time @ 1:00 (same stroke as 25's- target scy best time)
No additional rest between sets, check HR after each 50.
100 easy drill before you get out, change quickly for breakfast. have a great day!
Thursday, April 24, 2014
Sharks- Senior/Senior Elite
Written for scm
800- 150 drill/swim b y 25's, then 50 breast kick on bac (4x through)
1:00 rest
4 rounds of:
1 x 125 @ 2:30- odd 25's are drill, even 25's are swim dps (odd rounds, this 125 is breaststroke)
1 x 75 swim breaststroke- 50 swim neg split, then last 25 is hold stroke count, @ 1:30
1:00 rest after 4th round, check HR.
BIG kick set:
6 times through...
5 x 50 kick @ 1:10
1-3 are desc to FAST on your back
4&5 are both kick FAST with boards
After odd rounds, 1 x 150 neg split free br 3 or 4/2
After even rounds, 100 swim IM, then 50 kick FAST with boards
:30 rest after each set, check HR.
Finish up with....
6 x 75 @ :10 rest- 50 choice drill, 25 choice skulling
Check HR before you get out.
Do some HW tonight- don't wait until Sunday to get started! Breakfast tomorrow morning after workout at Big Mike's Diner. Have a great day!
Written for scm
800- 150 drill/swim b y 25's, then 50 breast kick on bac (4x through)
1:00 rest
4 rounds of:
1 x 125 @ 2:30- odd 25's are drill, even 25's are swim dps (odd rounds, this 125 is breaststroke)
1 x 75 swim breaststroke- 50 swim neg split, then last 25 is hold stroke count, @ 1:30
1:00 rest after 4th round, check HR.
BIG kick set:
6 times through...
5 x 50 kick @ 1:10
1-3 are desc to FAST on your back
4&5 are both kick FAST with boards
After odd rounds, 1 x 150 neg split free br 3 or 4/2
After even rounds, 100 swim IM, then 50 kick FAST with boards
:30 rest after each set, check HR.
Finish up with....
6 x 75 @ :10 rest- 50 choice drill, 25 choice skulling
Check HR before you get out.
Do some HW tonight- don't wait until Sunday to get started! Breakfast tomorrow morning after workout at Big Mike's Diner. Have a great day!
Wednesday, April 23, 2014
Sharks- Senior/Senior Elite
Written for scm
800- odd 100's are drill NO FREE, even 100's are kick on back, build 3rd 25 to FAST
1:00 rest
9 x 50 as follows:
2- drill/kick by 25's @ 1:10
1- swim/kick by 25's desc 1-3 @ 1:00
1:00 rest after #9, check HR
Kick set from yesterday that we could not finish...
LONG SWIM-
6 times through...
100 swim-kick by 50's in M-R-S (NO FREE)
100 swim IM
100 kick on back desc 1-3 & 4-6 to something juicy! (same kick for 1-3 & 4-6)
1:00 rest after last 100, check HR
With fins, finish up with...
4 x 1/2 pool sprints @ :30
1 x 50 drill @ 1:00
1 x 50 swim all out FAST for time @ 1:00
No extra rest between sets, switch strokes after every two sets.
Check HR after each FAST 50.
100 easy drill before you get out for DL.
Do an excellent job with your HW tonight, get excited for breakfast after morning workout on Friday. Have a great day!
Written for scm
800- odd 100's are drill NO FREE, even 100's are kick on back, build 3rd 25 to FAST
1:00 rest
9 x 50 as follows:
2- drill/kick by 25's @ 1:10
1- swim/kick by 25's desc 1-3 @ 1:00
1:00 rest after #9, check HR
Kick set from yesterday that we could not finish...
LONG SWIM-
6 times through...
100 swim-kick by 50's in M-R-S (NO FREE)
100 swim IM
100 kick on back desc 1-3 & 4-6 to something juicy! (same kick for 1-3 & 4-6)
1:00 rest after last 100, check HR
With fins, finish up with...
4 x 1/2 pool sprints @ :30
1 x 50 drill @ 1:00
1 x 50 swim all out FAST for time @ 1:00
No extra rest between sets, switch strokes after every two sets.
Check HR after each FAST 50.
100 easy drill before you get out for DL.
Do an excellent job with your HW tonight, get excited for breakfast after morning workout on Friday. Have a great day!
Wednesday Morning, April 23, 2014
Sharks Seniors/Senior Elite
Written for scy
800- odd 100's choice, even 100's drill/kick by 25's NO FREE
1:00 rest
12 x 50 @ 1:00- swim/drill by 25's (2 free, 2 NO FREE)
12 x 100-
odds- swim neg split free br 3 @ 1:30
evens- drill/swim (build the swim to FAST) by 25's @ 1:45, NO FREE
1:00 rest, check HR
Finish with 8 rounds of:
2 x 1/2 pool sprints @ :25
1 x 25 kick FAST on back @ :40
No rest between sets, check HR after last round.
100 easy drill before you get out. Drink plenty of water today & eat well. Have a great day!
Written for scy
800- odd 100's choice, even 100's drill/kick by 25's NO FREE
1:00 rest
12 x 50 @ 1:00- swim/drill by 25's (2 free, 2 NO FREE)
12 x 100-
odds- swim neg split free br 3 @ 1:30
evens- drill/swim (build the swim to FAST) by 25's @ 1:45, NO FREE
1:00 rest, check HR
Finish with 8 rounds of:
2 x 1/2 pool sprints @ :25
1 x 25 kick FAST on back @ :40
No rest between sets, check HR after last round.
100 easy drill before you get out. Drink plenty of water today & eat well. Have a great day!
Tuesday, April 22, 2014
Tuesday, April 22, 2014
SHARKS- Senior/Senior Elite
Written for scm
800 as follows:
100 IM drill
100 kick choice on back- easy/build by 25's
1:00 rest
6 x 75 @ 1:30- 25 kick build to FAST with boards, 50 drill
12 x 50 @ 1:00
odds- swim free/NO FREE by 25's
evens- swim/kick on back choice, descend 1-3 & 4-6
1:00 rest, check HR
3 rounds of:
4 x 25 kick FAST on back @ :40- good udk past the flags!
3 x 50 kick with boards @ :55 easy/FAST by 25's- 2nd 50 is always breaststroke
2 x 150 kick on back descend 1-2 to something juicy @ 3:00, get time on #2
1 x 100 IM swim @ 2:00- smooth & strong with great technique
3 x 50 kick FAST with boards @ :10 rest, add up times for 150 total, compare to 2nd 150 kick on back above.
Finish up with...
12 x 100 @ 1:45** in 4 sets of 3:
1- 75 swim free br 3/5/3 by 25's, last 25 is kick FAST dolphin kick on back
2- 75 swim IM (NO FREE), last 25 is kick FAST breaststroke kick on back
3- all kick, 50 on back (good udk) 50 with boards, descend 1-2 & 3-4 to all out FAST.
**FAST vertical dolphin kick at the wall after each 100 until you start the next 100.
100 easy drill after #12 = 5550 scm. Do an excellent job with your HW tonight, get excited for the meet next weekend. Have a great day!
Written for scm
800 as follows:
100 IM drill
100 kick choice on back- easy/build by 25's
1:00 rest
6 x 75 @ 1:30- 25 kick build to FAST with boards, 50 drill
12 x 50 @ 1:00
odds- swim free/NO FREE by 25's
evens- swim/kick on back choice, descend 1-3 & 4-6
1:00 rest, check HR
3 rounds of:
4 x 25 kick FAST on back @ :40- good udk past the flags!
3 x 50 kick with boards @ :55 easy/FAST by 25's- 2nd 50 is always breaststroke
2 x 150 kick on back descend 1-2 to something juicy @ 3:00, get time on #2
1 x 100 IM swim @ 2:00- smooth & strong with great technique
3 x 50 kick FAST with boards @ :10 rest, add up times for 150 total, compare to 2nd 150 kick on back above.
Finish up with...
12 x 100 @ 1:45** in 4 sets of 3:
1- 75 swim free br 3/5/3 by 25's, last 25 is kick FAST dolphin kick on back
2- 75 swim IM (NO FREE), last 25 is kick FAST breaststroke kick on back
3- all kick, 50 on back (good udk) 50 with boards, descend 1-2 & 3-4 to all out FAST.
**FAST vertical dolphin kick at the wall after each 100 until you start the next 100.
100 easy drill after #12 = 5550 scm. Do an excellent job with your HW tonight, get excited for the meet next weekend. Have a great day!
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