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!
Monday, June 30, 2014
Friday, June 27, 2014
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!
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, June 26, 2014
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!
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, June 25, 2014
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!
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, June 24, 2014
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!
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
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!
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, June 18, 2014
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!
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, June 17, 2014
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!
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, June 16, 2014
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!
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
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!
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
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!
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!
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
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!
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!
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!
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!
Tuesday, June 10, 2014
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!
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!
Sunday, June 8, 2014
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!
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!
Saturday, June 7, 2014
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!
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
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!
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
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!
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
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!
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!
Tuesday, June 3, 2014
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!
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!
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
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!
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!
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!
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