Thursday, September 17, 2015

Thursday, September 17, 2015

Pre-Season

Warmup

300 loosen

2 X 150 Neg. Split

6 X 50 drill/swim rotate favorite drills/strokes

Main Set

3 Rounds:

1 X 200 FR @ :30R

2 X 75 Kick @ 1:30 (2nd 75 much faster)

2 X 50 strong @ :45

1 X 100 EZ @ 2:00

Weights

3 rounds of each group

#1 - 10 Tuck ups - 5 pull ups - 15 pushups

#2 - 10 dumbell Bench - 10 3 pt. row - 10 deadlift

#3 - 10 "I"'s and "T's" - 10 walking lunge - 10 BK fly's

Notes: Swim is self explanatory, the last round of lifting has I's and T's which are lying on a bench with 5-20 lb dumbells starting with arms extended over chest, simply bring them down over your head for an I and separate them to make a T. BK Fly's are sitting on a bench bend down so chest is very close to thighs. Grab dumbells below your thighs and raise them up with arms slightly bent.

Wednesday, September 16, 2015

Wednesday, September 16, 2015

Pre-Season

Warmup

300 loosen

300 Pull, sculling every 3rd 25

3 X 100, each one gets stronger

Main Set

9 X 50 FR @ 45 push #3,6,9

1 X 300 Kick @ 5

4 X 100 FRIM @ 1:30?

8 X 25 FL @ 30

4 X 100 FRIM @ 1:30?

1 X 300 Kick @ 5

9 X 50 FR @ 45 push them all, except #3,6,9

Notes: follow the pattern keep same effort from start to finish with a few exceptions where the HR spikes on some 50's or a certain stroke.

Tuesday, September 15, 2015

Tuesday, September 15, 2015

Pre-Season

Warmup:

300 Loosen

6 X 50 Kick @ 60 descend by 2's

4 X 75 K/S @ 1:10

Main Set

30 X 50 @ 60

All Even EZ

#1 - Kick 1st 25 underwater

#3 - Kick 1st 15M off turn

#5 - :10 Kick against wall, + 15M sprint with breakout

#7 - sprint swim 1st 25

#9 - sprint last 25

Weight Room Suggustions:

3 sets of 8-12 reps of each lift

1. Deadlift

2. Bench Press

3. Squat

4. Pull Down/Pull ups

5. Lunge

6. some sort of core

Monday, September 14, 2015

Monday, September 14, 2015

Pre-Season

Warmup

300 Loosen

12 X 25 working on streamlines and breakouts

3 X 100 @ 1:30 descend 1-3

Main Set

3 X 100

3 X 150

3 X 200

*choose sendoff that gives you :10/100

*swim at strong effort

8 Minute Kick

:30 strong, :30 EZ

12 X 50 @ 60 alternate strong/EZ

Notes: start lengthening out your repeats, move into some good kicking and finish with some faster 50's.

Dryland Idea's:

12 rounds or 20 minutes whichever comes first:

5 Pushups

10 Tuckups

15 Squats

1 X 200M Run

Friday, September 11, 2015 Pre-Season

Friday, September 11, 2015

Pre-Season

Warmup

300 Loosen

6 X 50 @ 45

4 X 75 @ 60

*swim 75's stronger than the 50's

Main Set

15 Minutes of Good Swimming

Option #1

5 Swims @ 3:00

50-300 choose your distance and method of swimming, and be fast

Option #2

10 Swims @ 1:30

50-125 choose your distance and method of swimming and be fast

Notes:

Short and sweet today, MOVE IT for 15 minutes, the length of the repetition will change to feel from speed to endurance, choose what motivates you

Dryland Idea's:

On the Track

8 laps on the outdoor track, 16 on the indoor track

Run backwards on the straight aways, forward on the curves

In first corner add 10 pushups, 2nd corner add 10 streamline jumps,, in 3rd corner 10 tuckups, in 4th corner add 10 lunges

Thursday, September 10, 2015 - Pre-Season

Thursday, September 10, 2015

Pre-Season

Warmup

300 Loosen

12 X 50 4 K/S, 4 stroke/FR, 4 descend 1-4

Main Set

15 X 150 @ 10-15R

#1-5 = S/K/S

#6-10 = stroke pattern

#11-15 = FR, Odd's are very strong, getting a little better each time, even's are stretched out.

Notes: Follow the pattern, keep the rest to 10-15 sec. HR should be around 25, with a few spikes at the end.

Weight room Suggestions:

Clusters:

3 rounds of:

20 alternating Pike-Ups, 10 Back Raises, 20 Mtn Climbers

3 rounds of 

10 Zercher Squats - 20 pushups - 10 Seated Row

3 rounds of

10 lunges with dumbells - 20 chest pass with partner or against wall - 10 or max reverse bench (hanging from bench press bar, ft. on bench, pull chest to bar)

Wednesday, Sept. 9, 2015 Pre-Season

Wednesday, Sept. 9, 2015

Pre-Season

Warmup

300 loosen

100 Kick Social

100 Kick Build

4 X 25 underwater

6 X 50 K/S, S/K @ 50

Main Set

3 X 100 Kick @ 1:45

6 X 25 @ :45 underwater

2 X 150 Kick @ 2:30

4 X 25 @ 45 1st 15M blast with a board

1 X 300 kick @ 5:00

4 X 25 @ 45 1st 15M blast with a board

2 X 150 Kick @ 2:30

6 X 25 @ 45 underwater

3 X 100 Kick @ 1:45

Dryland Idea's:

Campus Run Around Big Loop

Start outside Pool:

30 Squats at the cheese

30 walking lunges at the chapel

30 tuckups on the island in sem pond

30 Mtn. Climbers on the Walking Bridge over Beltline

30 Pushups behind Beets-Veenstra

Run 400M Backwards around Track

Get back to the pool as fast as possible.

Tuesday, Sept. 8, 2015 - Pre-Season

Tuesday, Sept. 8, 2015

Pre-Season

Warmup

300 loosen

4 X 75 K/D/S (choose favorite drills/strokes)

3 X 100 @ 1:30 get stronger 1-3

Main Set

9 rounds of 3 minutes @ 4:00

Set #1 - 1 X 225-300 FR @ 3:00

Set #2 - 4 X 50 stroke or stroke/FR @ 45

Set #3 - 6 X 25 Kick @ 30

Notes: work hard for 3 minutes at a time, you will get approx. 60 rest between each 3 minutes. Rotate through the 3 sets 3 times. 

Weight Room Suggestion:

30-50 reps broken up into 3 sets of the following exercises:

Squats - any kind you want

Lunges - walking

Deadlift or box jumps

Dumbell Bench Press

Pullups or Pulldowns on machine

any type of situp you want

Friday, September 4, 2015 - Pre-Season

Friday, September 4, 2015

Pre-Season

Warmup

300 Loosen

6 X 50 @ 50 alt. K/S, S/K

4 X 75 @ :15R each 75 gets stronger

Main Set:

1 X 300 FR @ 4

8 X 25 stroke @ :30

2 X 100 Kick @ 1:45

8 X 50 stroke/FR @ :50

2 X 100 Kick @ 1:45

8 X 25 Stroke @ :30

2 X 100 Kick @ 1:45

1 X 300 FR @ 4

Dryland Idea's:

let's Throw some things:

w/ partner and non-bouncing med ball

2 X's through the following:

3 Minutes of standing Chest Pass for Distance

3 Minutes of Kettle Bell Throw for height over head

3 Minutes of standing Push Pass for Height

*DO NOT TRY TO CATCH THE BALL, LET IT FALL TO GROUND

Notes: The Swim is a simple pattern, simply rotate through FR, Stroke, and Kick with the same effort and consistency.

The dryland is the fun part, with a med ball you will  execute three different throws back and forth with your partner. The Push Pass for distance start in standing position with ball centered on your chest, elbows out, armpits open. Using whole body, push the ball as far as you can in the horizontal direction toward your partner, Partner does not catch ball. The Kettle Bell Throw you will start in standing position with your back to your partner. Start with Ball hanging from arms, legs bent, use your legs, hips and arms to propel the ball, going for height, and the ball should travel toward your partner as well. Finally, the Push Pass for Height, start in the standing position, facing your partner, ball even with collar bone, elbows out, armpits open, use legs, hips, arms to propell the ball as high as you can, the ball will travel toward your partner.

Wednesday, Sept. 3 - Pre-Season

Wednesday, Sept. 3

Pre - Season

Warmup:

300 Loosen

6 X 50 mixed drills

12 X 25 variable sprints

Main Set

30 X 50 @ 60

#1 - Sprint to 15M

#3 - Sprint to 25 to FT.

#5 - sprint last 12 1/2

All Odd's are SLOW, DPS, work on length

Weight Room Suggestion:

3 Groups of 3 Excercises: rotate 3 X's through each group, doing 10-20 reps, before moving on to next group.

Group #1

Tuckups - Back Raises - Mtn. Climbers (Pushup position alternating Ft. to flat position outside of hand)

Group #2

Squat - Pushup - Pullup

Group #3

Kettle Bell - Dumbell Bench - 3 pt. row

Notes: a little bit of speed today, two extremes, when not sprinting, swimming should be VERY quiet. Longest Sprint is 25 yards.

Tuesday, Sept 2, 2015 - Pre-Season

Tuesday, Sept. 2, 2015

Pre-Season

Warmup: 

300 loosen

6 X 50 Kick, descending by 3's

12 X 25 underwater, 2 to mid pool, 2 to 15M, 2 all the way, 2nd round add fins

Main Set:

6 Minute Kick (20 Strong, 10 EZ)

1:00 R

6 X 25 @ 1:00 underwater

6 Minute Kick (40 Strong, 20 EZ)

1:00 R

6:00 vertical kick (:06 streamline blast at :60 and :30 mark)

1:00R

6 Minute Kick (60 Strong, 30 EZ)

1:00R

6 X 25 @ 1:00 underwater

Dryland Idea's:

20 Minutes (40on/20off)

Rotate through Squats - Med Ball Chest Pass - Tuck Up - Med Ball Tricep Throw - Streamline jumps(hands from floor to streamline)

Notes: Obviously working the legs today by alternating some timed kicks with some underwater 25's and power kicking in the vertical streamline position. Feel free to do and ez 50 on your minute rest.

September 1, 2015 - pre-season

September 1, 2015

Pre-Season

Warmup:

300 loosen, 12 X 50, 4 @ 50, 4 @ 45, 4 @ 40 getting stronger as you go

Main Set

6 X 25 @ 30

6 X 50 @ 50

6 X 25 @ 25

6 X 50 @ 45

6 X 25 @ 20

6 X 50 @ 40

6 X 25 @ 20

6 X 50 @ 45

6 X 25 @ 25

6 X 50 @ 50

6 X 25 @ 50

Notes: Keeping the length of the repeat short will help with the quality of the effort, while the short rest will help the HR stay at 25 +/-

Weight Room:

180 Reps using lighter weight

30 Reps of:

1. Squat

2. Lunge

3. Deadlift

4. Pushup/Dumbell Press

5. Pullup/pulldown

6. Tuckups