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!
Saturday, May 31, 2014
Friday, May 30, 2014
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!
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!
Thursday, May 29, 2014
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!
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!
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
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!
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
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!
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, May 24, 2014
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!
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
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!
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!
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
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!
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!
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
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!
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
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!
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
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!
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
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!
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!
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
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!
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
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!
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!
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, May 10, 2014
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!
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
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!
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
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!
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
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!
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
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!
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
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!
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
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!
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
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!
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!
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