Sharks- OH & AH
Written for SCY- watch your head on backstroke, NO FLAGS!
1 x 600-
300 swim freestyle
300 reverse IM- a 75 of each stroke, each 75 is drill/drill/kick by 25's
1:00 rest
All @ :10 rest if the pace clock isn't working...
2 x 100 @ 2:00- 50 fist free br 3, 50 2 kicks 1 pull breast drill
4 x 75 @ 1:30- 25 swim free br 3, 50 drill/swim by 25's- NO FREE
8 x 25 @ :45-
odds- swim, FAST breakout (good udk!), then easy to the end
evens- kick on back with FAST udk to the breakout, then easy kick to the end
1 x 300- each 100 is drill/swim/drill/kick on back, change strokes after each 100
1:00 rest, check HR if you can.
Finish up with...
4 x 50 swim choice @ 1:00- good turns, but all easy
1 x 150 drill/swim by 25's NO FREE
6 x 25 as follows:
odds- 1/2 swim FAST 1/2 drill (same stroke)
evens- swim build to FAST finish
1 x 50 easy drill before you get out. Drink lots of water today & get excited to race this weekend. Be sure to thank your mum for making sure you were able to your workouts in this week. Have a great day!
Wednesday, July 23, 2014
Tuesday, July 22, 2014
Wednesday Morning, July 23, 2014
Sharks- OH & AH
Written for SCY (watch your head on backstroke!)
1 x 600-
300 swim freestyle
300 reverse IM- each 100 is reverse 100 IM drill- watch your head on backstroke
1:00 rest
4 x 50 @ 1:00 (@ :10 rest if no pace clock available)- 25 fist free drill br 3, 25 fly kick on side
3 x 100 @ 1:50 (@ :10 rest if no pace clock)- 50 swim free br 3, 50 swim/kick on back by 25's, NO FREE
6 x 75 as follows:
odds- swim free br 3/5/3 by 25's @ 1:15
evens- swim IM (fly/back/breast by 25's) @ 1:25, descend the even 75's 1-3 if you can
8 x 50 swim-
1-4, neg split free br 3 @ :50
5-8, swim/kick on back by 25's NO FREE, @ 1:00
1:00 rest, check HR
LONG SWIM-
4 times through (continuously, stop only after the 1400):
150 swim neg split free br 3 (good udk off the turns!)
150 swim IM- two 75's IM (NO FREE)
50 kick all out FAST with boards- freestyle kick/breaststroke kick by 25's
1:00 rest after 4th time through, check HR for :06.
If there is time, finish up with...
12 x half-pool sprints @ :30- just halfway across the pool! Change strokes after every 4.
100 easy drill before you get out. Thank your mum for getting you there. Drink lots of water today and get excited to race this weekend. Have a great day!
Written for SCY (watch your head on backstroke!)
1 x 600-
300 swim freestyle
300 reverse IM- each 100 is reverse 100 IM drill- watch your head on backstroke
1:00 rest
4 x 50 @ 1:00 (@ :10 rest if no pace clock available)- 25 fist free drill br 3, 25 fly kick on side
3 x 100 @ 1:50 (@ :10 rest if no pace clock)- 50 swim free br 3, 50 swim/kick on back by 25's, NO FREE
6 x 75 as follows:
odds- swim free br 3/5/3 by 25's @ 1:15
evens- swim IM (fly/back/breast by 25's) @ 1:25, descend the even 75's 1-3 if you can
8 x 50 swim-
1-4, neg split free br 3 @ :50
5-8, swim/kick on back by 25's NO FREE, @ 1:00
1:00 rest, check HR
LONG SWIM-
4 times through (continuously, stop only after the 1400):
150 swim neg split free br 3 (good udk off the turns!)
150 swim IM- two 75's IM (NO FREE)
50 kick all out FAST with boards- freestyle kick/breaststroke kick by 25's
1:00 rest after 4th time through, check HR for :06.
If there is time, finish up with...
12 x half-pool sprints @ :30- just halfway across the pool! Change strokes after every 4.
100 easy drill before you get out. Thank your mum for getting you there. Drink lots of water today and get excited to race this weekend. Have a great day!
Tuesday Morning, July 22, 2014
Sharks- Seniors/SE
Written for LCM
1 x 800-
400 swim freestyle
400 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
2 x 150 @ :10 rest-
50 swim free br 3, 50 kick on back (build), 50 drill NO FREE
3 x 100 swim/kick on back by 50's @ 1:50 same stroke as 50 drill above, desc 1-3 to what you can
9 x 50 @ :50-
1&2- swim free br 3
#3- swim 1/2 NO FREE, 1/2 choice
3 x 100 swim/kick on back by 50's @ 2:00, desc 1-3 to faster than #3 in 1st set
1:00 rest, check HR
3 sets of:
1 x BROKEN 50: 25 swim FAST from a dive to mid-pool, :10 rest, then 25 kick FAST with boards, all @ 1:15- get time (minus :10)
1 x 100 drill/swim choice @ 2:30
1 x BROKEN 50: 25 kick FAST with boards to mid-pool, :10 rest, then 25 swim FAST to the end, all @ 1:15, get time (minus :10)
1 x 100 easy choice drill/swim @ 2:30
No rest between sets.
Finish up with...
1 x 300 choice swim/drill by 50's
Check HR
Help with the lanelines before you go, get excited to race this weekend at Sectionals! NO WORKOUT for the rest of this week, next week we'll go Mon-Thu (all SCY). Have a great day!
Written for LCM
1 x 800-
400 swim freestyle
400 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
2 x 150 @ :10 rest-
50 swim free br 3, 50 kick on back (build), 50 drill NO FREE
3 x 100 swim/kick on back by 50's @ 1:50 same stroke as 50 drill above, desc 1-3 to what you can
9 x 50 @ :50-
1&2- swim free br 3
#3- swim 1/2 NO FREE, 1/2 choice
3 x 100 swim/kick on back by 50's @ 2:00, desc 1-3 to faster than #3 in 1st set
1:00 rest, check HR
3 sets of:
1 x BROKEN 50: 25 swim FAST from a dive to mid-pool, :10 rest, then 25 kick FAST with boards, all @ 1:15- get time (minus :10)
1 x 100 drill/swim choice @ 2:30
1 x BROKEN 50: 25 kick FAST with boards to mid-pool, :10 rest, then 25 swim FAST to the end, all @ 1:15, get time (minus :10)
1 x 100 easy choice drill/swim @ 2:30
No rest between sets.
Finish up with...
1 x 300 choice swim/drill by 50's
Check HR
Help with the lanelines before you go, get excited to race this weekend at Sectionals! NO WORKOUT for the rest of this week, next week we'll go Mon-Thu (all SCY). Have a great day!
Thursday, July 17, 2014
Thursday Morning, July 17, 2014
Sharks- Seniors/SE
Written for LCM
1 x 800-
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick on back, by 25's
1:00 rest
3 sets of:
3 x 50 1/2 kick (good udk to the breakout, then easy), 1/2 drill @ 1:10
1 x 150 swim free/NO FREE/free by 50's @ 2:45
No rest between sets, check HR after 3rd set.
6 x 50 swim choice @ :55
Get fins
With fins, finish up with...
16 x 25 @ :45-
odds- FAST breakout +2 strokes, then drill
evens- swim build to FAST
100 easy drill before you get out to help with lanelines. Drink lots of water, stay out of the sun today & get excited to race this weekend. Have a great day!
Written for LCM
1 x 800-
400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick on back, by 25's
1:00 rest
3 sets of:
3 x 50 1/2 kick (good udk to the breakout, then easy), 1/2 drill @ 1:10
1 x 150 swim free/NO FREE/free by 50's @ 2:45
No rest between sets, check HR after 3rd set.
6 x 50 swim choice @ :55
Get fins
With fins, finish up with...
16 x 25 @ :45-
odds- FAST breakout +2 strokes, then drill
evens- swim build to FAST
100 easy drill before you get out to help with lanelines. Drink lots of water, stay out of the sun today & get excited to race this weekend. Have a great day!
Wednesday, July 16, 2014
Wednesday Morning, July 16, 2014
Sharks- Seniors/SE
Written for LCM
1 x 800-
400 swim freestyle
400 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
2 sets of:
2 x 100 @ 2:15- drill/swim by 25's
2 x 50, swim/kick by 25's @ 1:00
No rest between sets; after 2nd set, continue right into...
6 x 50 @ :55-
odds are swim free br 3;
evens are 1/2 swim choice NO FREE, 1/2 swim free
1:00 rest
LONG SWIM-
3 times through:
1 x 200 swim freestyle (with snorkel in 2nd round)
150 swim (build)/drill by 25's NO FREE
50 kick build to FAST at mid-pool
1:00 rest, check HR
With fins, finish up with...
16 x 25 @ :45
odds are half swim FAST, drill in stroke
evens are swim build to a FAST finish.
100 easy drill before you get out. Help with the lanelines before you go & get excited to race this weekend. REMINDER: NO WORKOUT FOR ANY GROUP ON FRIDAY. Have a great day!
Written for LCM
1 x 800-
400 swim freestyle
400 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
2 sets of:
2 x 100 @ 2:15- drill/swim by 25's
2 x 50, swim/kick by 25's @ 1:00
No rest between sets; after 2nd set, continue right into...
6 x 50 @ :55-
odds are swim free br 3;
evens are 1/2 swim choice NO FREE, 1/2 swim free
1:00 rest
LONG SWIM-
3 times through:
1 x 200 swim freestyle (with snorkel in 2nd round)
150 swim (build)/drill by 25's NO FREE
50 kick build to FAST at mid-pool
1:00 rest, check HR
With fins, finish up with...
16 x 25 @ :45
odds are half swim FAST, drill in stroke
evens are swim build to a FAST finish.
100 easy drill before you get out. Help with the lanelines before you go & get excited to race this weekend. REMINDER: NO WORKOUT FOR ANY GROUP ON FRIDAY. Have a great day!
Tuesday, July 15, 2014
Tuesday Morning, July 15, 2014
Sharks- Seniors/SE
Written for LCM
1 x 800-
400 swim freestyle
400 reverse IM- each 100 is swim/kick by 25's
1:00 rest
9 x 100 in sets of 3:
1- drill/kick on back @ 2:15
2- swim/kick on back @ 2:15
3- kick on back @ 2:30, desc 1-3 to FAST
1:00 rest after #9, check HR
Juliana's 200 IM for time
2 sets of:
2 x 50 kick FAST with boards, :10 rest at 25, all @ 1:15
1 x 100 swim choice BIG neg split @ 2:00
No rest between sets, check HR after 2nd set.
2 sets of:
2 x 50 kick FAST with boards, :15 rest at 25, all @ 1:30
1 x 100 swim choice @ 2:00
No rest between sets, check HR after 2nd set.
With fins, finish up with 6 sets of:
1 x 50 swim build to FAST at 25m, then drill to the end @ 1:15
1 x "under/over" across the pool @ :40
1 x "over/under" back across the pool @ :40
1 x 50 swim build to FAST at 25m, then drill to the end @ 1:15
No rest between sets, check HR after each set.
100 easy drill before you help with the lanelines. Be sure to drink plenty of water today & wear your sunscreen. NO WORKOUT ON FRIDAY. Have a great day!
Written for LCM
1 x 800-
400 swim freestyle
400 reverse IM- each 100 is swim/kick by 25's
1:00 rest
9 x 100 in sets of 3:
1- drill/kick on back @ 2:15
2- swim/kick on back @ 2:15
3- kick on back @ 2:30, desc 1-3 to FAST
1:00 rest after #9, check HR
Juliana's 200 IM for time
2 sets of:
2 x 50 kick FAST with boards, :10 rest at 25, all @ 1:15
1 x 100 swim choice BIG neg split @ 2:00
No rest between sets, check HR after 2nd set.
2 sets of:
2 x 50 kick FAST with boards, :15 rest at 25, all @ 1:30
1 x 100 swim choice @ 2:00
No rest between sets, check HR after 2nd set.
With fins, finish up with 6 sets of:
1 x 50 swim build to FAST at 25m, then drill to the end @ 1:15
1 x "under/over" across the pool @ :40
1 x "over/under" back across the pool @ :40
1 x 50 swim build to FAST at 25m, then drill to the end @ 1:15
No rest between sets, check HR after each set.
100 easy drill before you help with the lanelines. Be sure to drink plenty of water today & wear your sunscreen. NO WORKOUT ON FRIDAY. Have a great day!
Monday, July 14, 2014
Monday Morning, July 14, 2014- Bastille Day
Sharks- Seniors/SE
Written for LCM
1 x 800-
400 swim freestyle
400 reverse IM- each 100 is drill/kick on back, by 50's
1:00 rest
3 x 200 @ :10 rest-
odd 50's are swim (build)/drill by 25's
even 50's are kick on back- build to FAST at halfway, then moderate kick to the end
12 x 50 @ :55-
odds are swim free br 3 (cruise)
evens are swim choice NO FREE/free by 25's
1:00 rest, check HR
3 sets of:
2 x 50's kick FAST with boards @ 1:15- "out & back" to halfway (1st 25 choice, 2nd 25 breaststroke)
1 x 100 kick on back (good udk!) negative split @ 2:15
1 x 100 swim choice cruise @ 2:00
No rest between sets, check HR after each set.
With fins:
20 x 25 @ :45-
odds 1/2 swim FAST 1/2 drill
evens- swim build to all out FAST finish
Take fins off, check HR, then...
Finish up with:
1 x 400 swim free with snorkel, descend the 100's 1-4 to what you can
Check HR
100 easy drill before you get out to help with lanelines. Do some reading today, drink lots of water & get excited to race this weekend. Have a great day!
Written for LCM
1 x 800-
400 swim freestyle
400 reverse IM- each 100 is drill/kick on back, by 50's
1:00 rest
3 x 200 @ :10 rest-
odd 50's are swim (build)/drill by 25's
even 50's are kick on back- build to FAST at halfway, then moderate kick to the end
12 x 50 @ :55-
odds are swim free br 3 (cruise)
evens are swim choice NO FREE/free by 25's
1:00 rest, check HR
3 sets of:
2 x 50's kick FAST with boards @ 1:15- "out & back" to halfway (1st 25 choice, 2nd 25 breaststroke)
1 x 100 kick on back (good udk!) negative split @ 2:15
1 x 100 swim choice cruise @ 2:00
No rest between sets, check HR after each set.
With fins:
20 x 25 @ :45-
odds 1/2 swim FAST 1/2 drill
evens- swim build to all out FAST finish
Take fins off, check HR, then...
Finish up with:
1 x 400 swim free with snorkel, descend the 100's 1-4 to what you can
Check HR
100 easy drill before you get out to help with lanelines. Do some reading today, drink lots of water & get excited to race this weekend. Have a great day!
Thursday, July 10, 2014
Friday Morning, July 11, 2014
CW & AM
Written for SCY
1 x 800-
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
If no pace clock, go @ :10 rest throughout the set...
4 x 75 @ 1:15- 50 fist free drill br 3, 25 fly kick on side
6 x 100 @ 1:40
odds-50 ra2 la2 free drill, 50 2 kicks 1 pull breast drill
evens- kick 50 choice on back, 50 breast with boards, descend these 1-3 to FAST
9 x 50 swim/kick on back by 25's as follows:
1-3, choice NO FREE @ :50
4-6, free @ :40
7-9, your choice descend 1-3 to FAST @ :55
1:00 rest, check HR
CW-
4 x 100 @ 1:25 swim IM, except last 25 is kick free on back
4 x 50 kick all out FAST with boards @ :10 rest, breaststroke/free by 25's
:30 rest
3 x 200 swim back/breast by 100's @ 3:00, desc 1-3 to something juicy
4 x 50 kick all out FAST with boards @ :10 rest, free/fly by 25's
:30 rest
9 x 100 as follows:
2- swim neg split free br 3 @ 1:15
1- kick choice on back with good udk, make the interval @ 1:30
1:00 rest, check HR
8 x 25 kick FAST with boards @ :40- 2 fly, 2 back, 2 breast, 2 free- add up times for 200 total
8 x 25 kick FAST with boards as above (2 of each stroke), but all @ :10 rest- add up times for 200 yard total- how close can you come to previous 200 total?
1:00 rest, check HR
1 x 300 swim FAST IM- 75 of each stroke, get time
100 easy drill before you get out. Get excited for the meet next weekend. Have a great weekend!
AM-
4 sets of:
4 x 50 swim (build to FAST turn)/drill by 25's @ 1:00
4 x 25 kick FAST with boards @ :40
4 x 1/2 pool sprints @ :30- all out FAST here!
1 x 50 swim all out FAST for time @ 1:00- keep track of what your times are
1 x 150 swim neg split backstroke or IM (2 x 75 IM) @ 2:10
No rest between sets, check HR after 4th set.
After last set, 1:00 extra rest, then...
1 x 100 kick all out FAST for time!
100 easy drill before you get out. Get excited for the upcoming meets. Have a great weekend!
Written for SCY
1 x 800-
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
If no pace clock, go @ :10 rest throughout the set...
4 x 75 @ 1:15- 50 fist free drill br 3, 25 fly kick on side
6 x 100 @ 1:40
odds-50 ra2 la2 free drill, 50 2 kicks 1 pull breast drill
evens- kick 50 choice on back, 50 breast with boards, descend these 1-3 to FAST
9 x 50 swim/kick on back by 25's as follows:
1-3, choice NO FREE @ :50
4-6, free @ :40
7-9, your choice descend 1-3 to FAST @ :55
1:00 rest, check HR
CW-
4 x 100 @ 1:25 swim IM, except last 25 is kick free on back
4 x 50 kick all out FAST with boards @ :10 rest, breaststroke/free by 25's
:30 rest
3 x 200 swim back/breast by 100's @ 3:00, desc 1-3 to something juicy
4 x 50 kick all out FAST with boards @ :10 rest, free/fly by 25's
:30 rest
9 x 100 as follows:
2- swim neg split free br 3 @ 1:15
1- kick choice on back with good udk, make the interval @ 1:30
1:00 rest, check HR
8 x 25 kick FAST with boards @ :40- 2 fly, 2 back, 2 breast, 2 free- add up times for 200 total
8 x 25 kick FAST with boards as above (2 of each stroke), but all @ :10 rest- add up times for 200 yard total- how close can you come to previous 200 total?
1:00 rest, check HR
1 x 300 swim FAST IM- 75 of each stroke, get time
100 easy drill before you get out. Get excited for the meet next weekend. Have a great weekend!
AM-
4 sets of:
4 x 50 swim (build to FAST turn)/drill by 25's @ 1:00
4 x 25 kick FAST with boards @ :40
4 x 1/2 pool sprints @ :30- all out FAST here!
1 x 50 swim all out FAST for time @ 1:00- keep track of what your times are
1 x 150 swim neg split backstroke or IM (2 x 75 IM) @ 2:10
No rest between sets, check HR after 4th set.
After last set, 1:00 extra rest, then...
1 x 100 kick all out FAST for time!
100 easy drill before you get out. Get excited for the upcoming meets. Have a great weekend!
Thursday Morning, July 10, 2014
Sharks- Seniors/SE
Written for LCM
1 x 800-
400 swim freestyle
400 reverse IM- each 100 is drill/kick on back by 25's
1:00 rest
4 x 150 @ :10 rest- drill/swim/drill by 50's, build the swim
12 x 50 @ :55-
odds- swim free br 3 cruise
evens- swim choice build to FAST at 25m, then swim dps to the end
1 x 300-
odd 50's are from a dive, 25 swim at about 85% effort, then drill to the end
evens are kick on back- 25 breast kick, 25 choice kick
1:00 rest, check HR
With fins:
16 x 25 @ :40-
odds are half swim FAST 1/2 drill
evens are swim build to FAST finish
Change strokes after each set of 4.
Anybody swimming in the meet this weekend, go 100 easy drill then you're done!
Caroline & Alex:
3 sets of:
8 x 50 swim @ :50 free/NO FREE by 25's (@ :45 in 2nd set, all swim free)
1 x 400 swim free with snorkels- get time & descend 1-3 to something juicy!
:30 rest between sets.
100 easy drill before you get out. Do some of your summer reading today, drink lots of water & get excited to race this weekend. REMEMBER, NO WORKOUT FOR ANY GROUP TOMORROW. Have a great day!
Written for LCM
1 x 800-
400 swim freestyle
400 reverse IM- each 100 is drill/kick on back by 25's
1:00 rest
4 x 150 @ :10 rest- drill/swim/drill by 50's, build the swim
12 x 50 @ :55-
odds- swim free br 3 cruise
evens- swim choice build to FAST at 25m, then swim dps to the end
1 x 300-
odd 50's are from a dive, 25 swim at about 85% effort, then drill to the end
evens are kick on back- 25 breast kick, 25 choice kick
1:00 rest, check HR
With fins:
16 x 25 @ :40-
odds are half swim FAST 1/2 drill
evens are swim build to FAST finish
Change strokes after each set of 4.
Anybody swimming in the meet this weekend, go 100 easy drill then you're done!
Caroline & Alex:
3 sets of:
8 x 50 swim @ :50 free/NO FREE by 25's (@ :45 in 2nd set, all swim free)
1 x 400 swim free with snorkels- get time & descend 1-3 to something juicy!
:30 rest between sets.
100 easy drill before you get out. Do some of your summer reading today, drink lots of water & get excited to race this weekend. REMEMBER, NO WORKOUT FOR ANY GROUP TOMORROW. Have a great day!
Wednesday, July 9, 2014
Wednesday Morning, July 9, 2014- Happy Birthday Margaret!
Sharks- Seniors/SE
Written for LCM
1 x 800-
odd 100's are drill/kick on back by 50's
even 100's are swim/kick on back by 50's
1:00 rest
3 sets of:
1 x 100 drill/kick on back (build) by 50's @ 2:00
1 x 150 swim free/NO FREE/free by 50's @ 2:20
No rest between sets; after 3rd round, continue right into...
9 x 50 @ :50 in 3 sets of 3-
1-3, swim free br 3
4-6, swim free/NO FREE by 25's
7-9, swim free/kick choice on back by 25's
1:00 rest, check HR.
LONG SWIM-
1 x 1500 as follows (3 times through the following):
150 swim free br 3/5/3 by 50's
100 kick- 50 on back (build to FAST)/50 kick with boards FAST
150 swim IM order by 50's (NO FREE)
100 kick- 50 on back (build to FAST)/50 kick with boards FAST
Check HR after 3rd time through.
Finish up with 6 sets of (8 sets, if possible):
2 x 50 "out & back" @ 1:00- one free, one NO FREE
1 x 100 kick FAST on back @ 2:15
No rest between sets, check HR immediately after last set & OML.
100 easy drill before you get out. Do some reading today, drink lots of water & get excited to race this weekend. REMEMBER: NO WORKOUT FOR ANYBODY ON FRIDAY. Have a great day!
Written for LCM
1 x 800-
odd 100's are drill/kick on back by 50's
even 100's are swim/kick on back by 50's
1:00 rest
3 sets of:
1 x 100 drill/kick on back (build) by 50's @ 2:00
1 x 150 swim free/NO FREE/free by 50's @ 2:20
No rest between sets; after 3rd round, continue right into...
9 x 50 @ :50 in 3 sets of 3-
1-3, swim free br 3
4-6, swim free/NO FREE by 25's
7-9, swim free/kick choice on back by 25's
1:00 rest, check HR.
LONG SWIM-
1 x 1500 as follows (3 times through the following):
150 swim free br 3/5/3 by 50's
100 kick- 50 on back (build to FAST)/50 kick with boards FAST
150 swim IM order by 50's (NO FREE)
100 kick- 50 on back (build to FAST)/50 kick with boards FAST
Check HR after 3rd time through.
Finish up with 6 sets of (8 sets, if possible):
2 x 50 "out & back" @ 1:00- one free, one NO FREE
1 x 100 kick FAST on back @ 2:15
No rest between sets, check HR immediately after last set & OML.
100 easy drill before you get out. Do some reading today, drink lots of water & get excited to race this weekend. REMEMBER: NO WORKOUT FOR ANYBODY ON FRIDAY. Have a great day!
Tuesday, July 8, 2014
Tuesday Morning, July 8, 2014
Sharks- Seniors/SE
Written for LCM
1 x 800-
400 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
1:00 rest
3 sets of, all @ :10 rest-
1 x 150- drill/swim/kick on back by 50's
1 x 100- swim/kick on back by 50's
1* x 50- kick on back
After 3rd set, :30 rest, then...
1 x 50 kick all out FAST for time on back
1:00 rest, check HR
*add 1 x 50 kick in each set
15 x 100 in 3 sets of 5:
1&2- swim free/NO FREE by 50's @ 1:35
3-5, kick on back (with boards in 2nd set) @ 2:10, desc 1-3 to FAST
No rest between sets, check HR after each round.
32 x 50 in sets of 4 as follows:
1&2- swim free br 3 with FAST breakout, then cruise to the end @ :55
:10 rest
3&4, kick all out FAST @ :10 rest with boards (even rounds on back), all @ 2:30
No rest between sets of 4, check HR after each round.
With fins, finish up with...
12 x "out & back" 50's @ :55- swim out FAST, flip turn at mid-pool, then kick back FAST on back
Change strokes after every 3rd 50.
100 easy drill before you get out. Do some of your summer reading today, drink lots of water & wear your sunscreen if you have to be outside. Get excited to race this weekend. Have a great day!
Written for LCM
1 x 800-
400 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
1:00 rest
3 sets of, all @ :10 rest-
1 x 150- drill/swim/kick on back by 50's
1 x 100- swim/kick on back by 50's
1* x 50- kick on back
After 3rd set, :30 rest, then...
1 x 50 kick all out FAST for time on back
1:00 rest, check HR
*add 1 x 50 kick in each set
15 x 100 in 3 sets of 5:
1&2- swim free/NO FREE by 50's @ 1:35
3-5, kick on back (with boards in 2nd set) @ 2:10, desc 1-3 to FAST
No rest between sets, check HR after each round.
32 x 50 in sets of 4 as follows:
1&2- swim free br 3 with FAST breakout, then cruise to the end @ :55
:10 rest
3&4, kick all out FAST @ :10 rest with boards (even rounds on back), all @ 2:30
No rest between sets of 4, check HR after each round.
With fins, finish up with...
12 x "out & back" 50's @ :55- swim out FAST, flip turn at mid-pool, then kick back FAST on back
Change strokes after every 3rd 50.
100 easy drill before you get out. Do some of your summer reading today, drink lots of water & wear your sunscreen if you have to be outside. Get excited to race this weekend. Have a great day!
Monday, July 7, 2014
Monday Morning, July 7, 2014
Sharks- Seniors/SE
Written for LCM
1 x 800-
400 swim freestyle
400 drill/kick on back by 50's, NO FREE
1:00 rest
3 x 150 drill/swim/kick (build) by 25's (2x), all @ :10 rest
1 x 50 swim choice build to FAST @ 1:00
3 sets of:
6 x 50' "out & back" @ 1:00- 25 swim build to FAST at mid-pool, then flip turn & kick on back FAST back to the wall
2 x 200 swim @ 3:15, 100 free br 3, 100 choice, desc 1-2 to something juicy!
Check HR after 3rd set.
With fins:
12 x "over/unders" @ 1:00- FAST udk while kicking under water, sprint your FACE OFF while swimming on top of the water.
1 x 50 swim all out FAST
1:00 rest
Finish up with...
12 x 50 @ :50 in sets of 3 as follows:
1- swim all free br 3
2- swim fre/NO FREE by 25's
3- swim/kick choice by 25's- hustle here
1 x 600 kick on back-
odd 50's- choice from a dive all out FAST
even 50's- breast kick on back with a great glide.
100 easy drill before you get out & help with the lanelines.
Do some summer reading today, drink plenty of water & be sure to wear your sunscreen if you have be outside. Have a great day!
Written for LCM
1 x 800-
400 swim freestyle
400 drill/kick on back by 50's, NO FREE
1:00 rest
3 x 150 drill/swim/kick (build) by 25's (2x), all @ :10 rest
1 x 50 swim choice build to FAST @ 1:00
3 sets of:
6 x 50' "out & back" @ 1:00- 25 swim build to FAST at mid-pool, then flip turn & kick on back FAST back to the wall
2 x 200 swim @ 3:15, 100 free br 3, 100 choice, desc 1-2 to something juicy!
Check HR after 3rd set.
With fins:
12 x "over/unders" @ 1:00- FAST udk while kicking under water, sprint your FACE OFF while swimming on top of the water.
1 x 50 swim all out FAST
1:00 rest
Finish up with...
12 x 50 @ :50 in sets of 3 as follows:
1- swim all free br 3
2- swim fre/NO FREE by 25's
3- swim/kick choice by 25's- hustle here
1 x 600 kick on back-
odd 50's- choice from a dive all out FAST
even 50's- breast kick on back with a great glide.
100 easy drill before you get out & help with the lanelines.
Do some summer reading today, drink plenty of water & be sure to wear your sunscreen if you have be outside. Have a great day!
Wednesday, July 2, 2014
Thursday Morning, July 3, 2014
SCY for AT @ Woody
1 x 800-
400 swim freestyle
400 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
4 x 100 @ 1:45- 50 fist free drill br 3 (keep head still!), 50 choice drill, NO FREE
12 x 75 @ 1:20 as follows (LAST 4 x 75 @ 1:15!):
odds- swim IM order by 25's (fly/back/breast by 25's)
evens- 50 kick choice, 25 swim choice
3 x 300 @ :15 rest- each 300 is swim/kick by 50's, but the 2nd 300 s NO FREE; descend the 100's in each 300 1-3 to what you can.
1:00 rest
Finish up with...
12 x 100 kick as follows:
1&2- kick on back @ 1:50, descend 1-2 to something juicy with good udk's!
#3- BROKEN: 4 x 25 kick FAST with boards @ :10 rest, entire 100 @ 3:00
Check HR after each BROKEN 100.
100 easy drill before you get out = 4300 scy. Have a great day in court!
Sharks- Seniors/SE
Written for LCM
1 x 800 as follows:
odd 100's are swim choice;
even 100's are kick on back choice, neg split each 100
1:00 rest
8 x 50 @ 1:10-
1&2- half swim half drill choice (same stroke for both)
3&4- kick on back descend 1-2 with good udk's!
3 x 200 @ 3:40, 100 swim choice 100 kick on back (2nd 200 the kick can be with boards), desc 1-3
3 x 300 swim @ 5:00 descend 1-3, two options:
A- all free with snorkels
B- swim free/NO FREE/free by 100's
1:00 rest, check HR
2 sets of:
2 x 200 kick @ 4:30-
100 kick on back with good udk's, then 2 x 50 kick with boards FAST @ :10 rest
1 x 200 kick FAST for time on back with good udk's
1 x 50 easy choice "out & back" @ 1:00
1 x BROKEN 200 KICK: 4 x 50 kick FAST @ :10 rest with boards, get time
No rest between sets, check HR after each set.
100 easy drill before you get out. Do some of your Summer Reading this weekend & enjoy the time off with your families. Monday Morning at 7:30 a.m. Have a great weekend!
1 x 800-
400 swim freestyle
400 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
4 x 100 @ 1:45- 50 fist free drill br 3 (keep head still!), 50 choice drill, NO FREE
12 x 75 @ 1:20 as follows (LAST 4 x 75 @ 1:15!):
odds- swim IM order by 25's (fly/back/breast by 25's)
evens- 50 kick choice, 25 swim choice
3 x 300 @ :15 rest- each 300 is swim/kick by 50's, but the 2nd 300 s NO FREE; descend the 100's in each 300 1-3 to what you can.
1:00 rest
Finish up with...
12 x 100 kick as follows:
1&2- kick on back @ 1:50, descend 1-2 to something juicy with good udk's!
#3- BROKEN: 4 x 25 kick FAST with boards @ :10 rest, entire 100 @ 3:00
Check HR after each BROKEN 100.
100 easy drill before you get out = 4300 scy. Have a great day in court!
Sharks- Seniors/SE
Written for LCM
1 x 800 as follows:
odd 100's are swim choice;
even 100's are kick on back choice, neg split each 100
1:00 rest
8 x 50 @ 1:10-
1&2- half swim half drill choice (same stroke for both)
3&4- kick on back descend 1-2 with good udk's!
3 x 200 @ 3:40, 100 swim choice 100 kick on back (2nd 200 the kick can be with boards), desc 1-3
3 x 300 swim @ 5:00 descend 1-3, two options:
A- all free with snorkels
B- swim free/NO FREE/free by 100's
1:00 rest, check HR
2 sets of:
2 x 200 kick @ 4:30-
100 kick on back with good udk's, then 2 x 50 kick with boards FAST @ :10 rest
1 x 200 kick FAST for time on back with good udk's
1 x 50 easy choice "out & back" @ 1:00
1 x BROKEN 200 KICK: 4 x 50 kick FAST @ :10 rest with boards, get time
No rest between sets, check HR after each set.
100 easy drill before you get out. Do some of your Summer Reading this weekend & enjoy the time off with your families. Monday Morning at 7:30 a.m. Have a great weekend!
Wednesday Morning, July 2, 214
Sharks- Seniors/SE
Written for LCM
1 x 800-
400 swim freestyle
400 drill/kick on back by 50's, NO FREE
1:00 rest
6 x 150 as follows:
odds- drill/swim (build)/drill by 50's @ 3:00
evens- @ 2:40, swim 100 neg split, then last 50 kick on back build to FAST (good udk!)
1:00 rest, check HR
3 sets of:
6 x 50 as follows-
odds- swim free/NO FREE by 25's
evens- kick on back FAST @ 1:10
2 x 150 @ 2:45, free swim, choice swim NO FREE, kick on back- by 50's, desc 1-2
No rest between sets, check HR after each set.
LONG SWIM-
1 x 1800 as follows (1 time through):
200 swim free with snorkel, neg split
100 kick FAST with boards
300 swim free neg split with snorkel
100 kick FAST with boards
400 IM- each 100 is swim/kick by 50's
300 swim free with snorkels, neg split
100 kick FAST with boards
200 swim free with snorkels, neg split
100 kick FAST with boards
1:00 rest, check HR
Finish up with...
4 x 50 @ :10 rest, 1/2 swim 1/2 drill, all choice
Drink plenty of water today and be sure to wear your sunscreen. Tomorrow morning at 7:30, then everybody is off until Monday Morning. Have a great day!
Written for LCM
1 x 800-
400 swim freestyle
400 drill/kick on back by 50's, NO FREE
1:00 rest
6 x 150 as follows:
odds- drill/swim (build)/drill by 50's @ 3:00
evens- @ 2:40, swim 100 neg split, then last 50 kick on back build to FAST (good udk!)
1:00 rest, check HR
3 sets of:
6 x 50 as follows-
odds- swim free/NO FREE by 25's
evens- kick on back FAST @ 1:10
2 x 150 @ 2:45, free swim, choice swim NO FREE, kick on back- by 50's, desc 1-2
No rest between sets, check HR after each set.
LONG SWIM-
1 x 1800 as follows (1 time through):
200 swim free with snorkel, neg split
100 kick FAST with boards
300 swim free neg split with snorkel
100 kick FAST with boards
400 IM- each 100 is swim/kick by 50's
300 swim free with snorkels, neg split
100 kick FAST with boards
200 swim free with snorkels, neg split
100 kick FAST with boards
1:00 rest, check HR
Finish up with...
4 x 50 @ :10 rest, 1/2 swim 1/2 drill, all choice
Drink plenty of water today and be sure to wear your sunscreen. Tomorrow morning at 7:30, then everybody is off until Monday Morning. Have a great day!
Tuesday, July 1, 2014
Tuesday Morning, July 1, 2014
Sharks- Seniors/SE
Written for LCM
800- 400 swim freestyle/400 drill-kick on back by 25's, NO FREE
1:00 rest
1 x 600 as follows:
odd 50's- from a dive, FAST udk, then kick choice build to FAST on back
even 50's- choice: drill, swim, kick or skulling
1:00 rest
6 "area" swims (length by width) as follows:
100 swim free/NO FREE by 50's
Walk quickly over to the diving well...
FAST sprint to the first laneline, then FAST udk back to your lane
:15 rest between each swim, check HR after last swim.
8 sets of:
2 x 50 kick FAST @ 1:15 (with boards in odd rounds, on back in even rounds)
1 x "out & back" 50 swim- free/NO FREE by 25's @ 1:00
No rest between sts.
Finish up with...
8 x 200 swim-
odds- neg split free br 3 @ 3:00
evens- swim choice @ 2:40, desc 1-2 & 3-4
100 easy drill before you move lanelines. Drink lots of water today & wear your sunscreen. Remember, NO WORKOUT ON FRIDAY. Have a great day!
Written for LCM
800- 400 swim freestyle/400 drill-kick on back by 25's, NO FREE
1:00 rest
1 x 600 as follows:
odd 50's- from a dive, FAST udk, then kick choice build to FAST on back
even 50's- choice: drill, swim, kick or skulling
1:00 rest
6 "area" swims (length by width) as follows:
100 swim free/NO FREE by 50's
Walk quickly over to the diving well...
FAST sprint to the first laneline, then FAST udk back to your lane
:15 rest between each swim, check HR after last swim.
8 sets of:
2 x 50 kick FAST @ 1:15 (with boards in odd rounds, on back in even rounds)
1 x "out & back" 50 swim- free/NO FREE by 25's @ 1:00
No rest between sts.
Finish up with...
8 x 200 swim-
odds- neg split free br 3 @ 3:00
evens- swim choice @ 2:40, desc 1-2 & 3-4
100 easy drill before you move lanelines. Drink lots of water today & wear your sunscreen. Remember, NO WORKOUT ON FRIDAY. Have a great day!
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