Wednesday, June 30, 2010
Silver - ANC
Silver - ANC - Dryland
Tuesday, June 29, 2010
Silver - ANC - Boys
12 x 100 flutter kick w/fins on 1:50,1:45,1:40 EN2
4 x 200 on 3:20 rotate 50 Brst through. EN2
spdk the 1st 25 of Brst
1 x 200 back REC
worked on sprint free body position by having the kids kick on their stomach, hands at side with a kick board under the torso. With that awareness of body position, we sprinted some short free sprints. I noticed an improvement. should be a great drill for body position in general, but particularly sprint free.
Monday, June 28, 2010
Silver - ANC - Boys
8 x 50 on 1:00 ch/brst EN1
3.5 x {3 x 100 on 1:55 fk w/fins EN2
{1 x 200 on 3:30 Back EN2
Silver - ANC - Dryland
9,11,8,8,11 with 60 rest and 50 yd run
2 mile run for time
Thursday, June 24, 2010
Silver - ANC - Dryland
week 1 day 3 of 100 Pushup program
8,10,7,7,10 with a hill run and 25 jump ropes after each set of pushups
2 x jungle gym circuit
down the parallel bars
up the cargo net
across monkey bars and rings
Tuesday, June 22, 2010
Silver - ANC - Boys
10 x 75 on 1:50 ch dks EN1
2x25 fly
300 free
4x25 fly
300 free
6x25 fly
300 free
8x25 fly
300 free
25's on :30 EN2
300's on 4:30 EN2
free techniqe with fins
focus on keeping a steady core through the foundation of a 6 beat kick and a weight forward stroke.
3 x 50 on 1:30 tough guys EN3
Silver - ANC - Dryland
15 minutes of jump rope
Kettle Weights
20 verticle rows
20 around the worlds
20 overhead swings
Monday, June 21, 2010
Silver - ANC - Boys
talk about being tough thru whole workout
10 x 50 on 1:15 in deep end, climb out at each wall EN2
400 IM (100 im x4) EN2 get HR
8 x 100 on 1:40 fk w/fins EN2
get HR every other
300 ch EN1
10 x 50 tough guys on 1:15 EN2+
Note: remember to let them know what the expectations are, chances are they won't let you down.
Silver - ANC - Dryland
week 1 day 2 of 100 Pushup program
6,8,6,6,7 with 90 second rest and
50 yd run during rest
5 x 20 cleans and monkey bar circuit
Friday, June 18, 2010
Valley Bronze 6/18/10 Matt
6/18/10 Friday Bronze
Coach Matt Hanley
Stoke Focus: IM
Starts: Bk push starts
10x50 bk w/ new K technique focus
Details: New K ideas, strength & coordination
Results: Great focus. Smooth tempo increase w/ new K technique. Swimmers aware of focus but little awareness of results.
Conclusion: Continue season plan, continue increase in detailed analysis & explanation of concepts. Continue coordination exercises.
Silver - ANC
Silver - ANC - Dryland
week 1 day 1 of 100 Pushup program
6. 6. 4. 4. 5. on 1:00 w/50 yd run during rest
4 x hill runs and monkey bar crossing
Thursday, June 17, 2010
Valley Gold/Silver 6/17/10 Matt
6/17/10 Thursday Silver/Gold
Coach Matt Hanley
New Kick Technique/Concept Focus Set
2x75@2:00 K EN3
8x25@:30,:45 S EN3,EN2 alt
3x50@1:30 K EN3
6x50@:50,1:00 S EN3,2 alt
4x25@:45 K EN3
4x75@1:15 S EN3
2x75@2:00 K EN3
6x25@:30,:45 S EN3,EN2 alt
4x50@1:30 K EN3
4x50@:50,:50,1:00,:50 S EN3,3,2,3
2x75@2:00 K EN3
4x25@:30S EN3
4x50@1:30 K EN3
2x50@:50,1:00 S EN3
2450 yards
57:40
Goal: Solid EN3 Kick throughout. Inject & alternate EN3 & EN2 S to hold threshold. Decrease interval & EN2 repetitions to achieve longer sustained periods of EN3 K&S.
Results: Naturally stronger kickers achieved probably strong EN2 workout w moderate EN3 spikes. Middle-kick-group achieved goal satisfactorily. Weak kickers worked at a solid EN3-muscle fail level.
Conclusion: Increase focus on specific kick technique to accumulate more data. Include new kick technique in stroke focus to test overall speed performance data.
Wednesday, June 16, 2010
Valley Bronze 6/16/10 Matt
6/16/10 Wednesday Bronze
Coach Matt Hanley
Stroke focus: Fly/Bk
Turns: Flip turn Bk
Challenge set: 6x200@5:00 alternate fr & (fr or fly-w/-fins)
Details: Passing etiquette
Results: Good stroke work & turns. Challenge set a success. Passing set challenging at the time, but apparently sunk in… used the concepts during challenge set.
Conclusion: continue season plan as scheduled.
Silver - ANC
1000 general IM warmup
Test Set:
3 x 300 IM w/ :20 rest FAST record times rest approx 1 minute
1 x 100 IM Sprint record time and HR
cool down
Tuesday, June 15, 2010
Valley Gold/Silver 6/15/10 Matt
6/15/10 Tuesday Gold/Silver
Coach Matt Hanley
Block:1. 2. 3.
3x 75@1:20 1:10 1:00 EN2-3
50@1:00 :55 :50 EN2
50@:45 :40 :35 EN3
25@:40 :50 1:00 EN1
75@1:15 1:05 1:00 EN2-3
100@1:40 1:30 1:20 EN2-3
25@:45 :45 :45 EN1
200@3:00 EN2
* (Kick finish)
*Kick Finish Sets x block:
1. 4x50@1:20 K EN3
2. 4x75@1:50 K EN3
3. 4x100@2:30 K EN3
2700 yards
52:30
Goal: Solidify threshold & nudge throughout 1st block with strong EN3 push K at conclusion. Push threshold throughout second block, increasing EN3 K finish. Break barrier and live near breakpoint throughout third block w possible leg muscle fail on EN3 K conclusion.
Results: Top end results achieved goal. Middle group worked at strong EN3 from second block. Almost continuous throughout 3rd block. Some missed intervals. Modified low end as needed. Probably 3/5 workout goal for low end, but made stroke modifications.
Conclusion: Successful set. Continue energy system push.
Gold - ANC - Dryland
Silver - ANC - Dryland
{20 cleans
{20 roman chair crunches
{20 trx glute/hamstring crunches
Gold - ANC - am
8 x 100 IM EN1-EN2
2x@1:40,1:35,1:30,1:25
8 x 200 w/fins alt swim/kick EN2
2:30swim/2:45kick
8 x 50 ch @ 1:10 REC
1 x {1 x 200 @ 3:00 back EN1+
{1 x 400 @ 6:00 IM EN1
{4 x 25 @ 1:00 sprint kick SP3
3 x{3 x 150 Fly,Bk,Brst,75Fr @2:15 EN2
{3 x 50 DK/FK @ 1:00 EN2
1 x 100 ch ez REC
6,000 Yards
Monday, June 14, 2010
Valley Novice/Bronze 6/14/10 Matt
6/14/10 Monday Novice/Bronze
Coach Matt Hanley
Stroke Focus: Fly
Set: 25’s @ My Go K dolphin Open-hip focus
Details: Pull starts
Results: increased coordination in fly work est 50%. Increased productive kick est 80%. Increased strength in pull starts est 40%.
Conclusion: Useful terms. Solid combined-group dynamic.
Silver - ANC - boys
10 x 50 @ 1:05 Sw/K EN1
presentation of mitochondria and 7 energy systems.
10 x 100 w/:15 rest EN2
10 x 50 @ 1:05 Brst K/Sw EN2
10 x 50 @ 1:10 tough guys EN2+
Silver - ANC - Dryland
5 x {10 burpees
{10 thrusters
This set is great for working start & turn muscle groups
5 x rotating trunk med ball throws
Friday, June 11, 2010
Valley Bronze 6/11/10 Matt
6/11/10 Bronze Friday
Coach Matt Hanley
Stroke focus: IM
Starts: Pull-starts front
Challenge Set: 4x100@3:00 IM
Details: Strength & Coordination
Results: Good focus for season plan explanation. Solid performance for challenge set. Increased strength in pull starts. Fun strength work.
Conclusion: Continue with plan and increase detailed analysis and explanation/communication.
Silver/Bronze - ANC - boys
7 x 75 @ 1:45 sks EN2
10 x 50 @ 1:10 fk w/fins EN3
15 minutes backstroke turn work
1 x 500 working exits off wall EN1
100fr,100im,100fr,100im,100fr
had to remind them that humming keeps the water out of your nose
3 x 50 @ 2:00 tough guys EN3
Silver - ANC - Dryland
20 jumping pull ups
1/4 mile run
20 jumping pull ups
1/4 mile run
25 med ball cleans
Thursday, June 10, 2010
Valley Gold/Silver 6/10/10 Matt
6/10/10 Silver/Gold Thursday
Coach Matt Hanley
4x50@:50 S EN2
2x75@1:15 S 1.EN3 2.EN2
2x50@1:00 S EN3
2x25@:45 K EN3
1x200@4:00 S EN2
4x50@:50 S EN2
2x75@1:15 S 1.EN3 2.EN2
2x50@:55 S EN3
1x25@:50 K EN3
1x25@:40 K EN3
1x200@4:00 S EN2
4x50@:50 S EN2
2x75@1:15 S 1.EN3 2.EN2
2x50@:55 S EN3
1x25@:55 K EN3
1x25@:35 K EN3
1x200@4:00 S EN2
4x50@:50 S EN2
2x75@1:15 S 1.EN3 2.EN2
2x50@:55 S EN3
1x25@1:00 K EN3
1x25@:30 K EN3
1x200@4:00 S EN2
Goal: Establish strong EN2 rhythm for initial S distance. Spike EN3 for first 75, then return to established EN2 output for second 75 strengthening energy system control. Increase effect of EN3 output in turnaround to first 25 K with decreasing 50 interval. Increasing recovery after first 25 K EN3 allows sustained speed/power of second K distance block-to-block. Turnaround time to last EN2 S distance decreases block-to-block with decreasing EN3 K interval. Each block should start fairly fresh and “nudge” threshold line gradually throughout set.
2800 yards
52:20
Results: Solid performance. Goal achieved.
Conclusion: Continue pushing kick intensity duration & pushing threshold line on scale.
Silver - ANC - Dryland
bear crawl 50 yds
crab walk 25 yds
wheel barrel 50 yds
run back to the pool
Wednesday, June 9, 2010
Valley Bronze 6/9/10 Matt
6/9/10 Bronze Wednesday
Coach Matt Hanley
8x25@1:00 K flutter medium pace
Focus: Open-hip kick w/ full range of motion with top-leg & balanced output.
8x25@My Go, mid-pool free flip turns w/ turn-t’s
4x25@My Go, mid-pool w/ brst pull-out w/ turn t’s
4x200@5:00 Alternate K flutter w/ fins & S fr
Results: Swimmers responded well to open-hip kick. Increased comfort zone for uw DK & increased coordination & patience for brst pull-out. Initial challenge set successful.
Conclusion: Continue kick work & increase detailed analysis/description of specific motion/muscle control.
Silver - ANC - boys
500 in deep end general interval work EN2
12 x 50 @ 1:00 EN2
IMO/fk slob
T300 FK record time
10 x 75 @ 1:45 HYP
3,5,7 by 25's
nutrition talk
Tuesday, June 8, 2010
Valley Gold/Silver 6/8/10 Matt
6/8/10 Tuesday Silver/Gold
Coach Matt Hanley
The Chameleon
1x200@2:45/3:00/(150@3:00) S EN2
2x25@:45 K EN3
2x25@:45 S EN3
2x25@:45 K EN3
1x150@2:15/2:30/(100@2:30) S EN2
2x25@:45 K EN3
3x50@1:00 S EN3
2x25@:45 K EN3
1x100@1:40/1:50/(75@1:50) S EN2
2x25@:45 K EN3
3x100@1:30/1:45/(75@1:45) S EN3
2x25@:45 K EN3
1x50@1:00 S EN2
2x25@:45 K EN3
3x150@2:00/2:20/(100@2:20) S EN3
2x25@:45 K EN3
Goal: Initial swim distance steady EN2 pace 88%. Proceed to short EN3 kick. Second swim portion @ 90+%. Finish each block with short EN3 kick. Each subsequent block will remove a 50 from the initial swim distance and added as a third distance in the second swim portion, transforming the initial two distances in that swim portion to equal the increasing distance of the third.
1850 yards (1500)
34:40/35:05/(35:05)
Results: Top end achieved EN3- workout, Middle group solid EN3, Low End group (new Silvers) steady at 89%
Conclusion: Continue stretching aerobic-focus distances for all groups
Silver - ANC - boys
10 x 100 fk w/fins @ 1:55 EN2
12 x 75 bk @ 1:20 EN1+
10 x 100 @ 1:40 EN2
5 strokes fly, free until last 25, last 25 fly
9 x 25 sprint medley @ :45 SP3
worked on grip it and rip it on back and free
Monday, June 7, 2010
Valley Gold/Silver 6/7/10 Matt
6-7-10 Monday Silver/Gold
Coach Matt Hanley
4x50@1:00
1x25@:45 K EN3
1x50@1:00 S ez
1x25@1:00 K EN3
4x75@1:20
1x50@1:10 K EN3
1x50@1:00 S ez
1x50@1:20 K EN3
4x100@1:45
1x75@2:00 K EN3
1x50@1:00 S ez
1x75@2:15 K EN3
4x125@2:00
1x100@2:30 K EN3
1x50@1:00 S ez
1x100@3:00 K EN3
Goal: Establish average swim time in the first swim distance of each block. The first kick distance should meet or beat the established average swim time for the up-distance.
Proceed with 50 ez recovery swim. The final kick distance of each block should meet or beat best-practice-time for the up-distance. Inspired by Gold Test Set given by Benn Kitchen and Grant Gamblin.
2100 yards
41:50
Results: Short distance K (25-50) beat time goal; 75’s K met time goal; 100’s K off by 10-20 seconds.
Conclusion: Must increase kick strength to sustain speed over longer distances.
Silver - ANC - am
2 x fence perimeter climb/run
hill lunge w/med ball
3 x 20 overhead passes w/med ball
run hill after each set
2 x running the hill fast
30 pushups
Swimming:
1 x 300 ch
deep end over unders
8 x 50 swim/fk @ 1:00 EN2
8 x 25 sprint flutter k @ 1:00 SP3
20 minutes backstroke technique
4 x 50 @ 2:00 tough guys SP3
Gold Beginners - ANC - am
15 x 50 w/:10 rest EN1
5 fr/bk, 5 fk fins, 5 fr/bk
t-300 fk w/fins EN3
record time
10 x 50 back @ 1:15 EN2
drill/swim
15 minutes vKick
Friday, June 4, 2010
Silver - ANC - am
1 mile run
5x{10xcrunches on swingset
{run the hill and down
{1xmonkey bars and rings
5 minutes crabwalk and wheelbarrow
Swimming:
1x300 IM dks
10 x 50 @ 1:00 Brst/Fr EN1+
10 x 100 @ 1:20/1:30/1:20/1:40 EN2
Fr/Bk/Fr/IM
10 x 50 @ 1:10 FK bpa EN3
1 x 500 back with turn buoys in EN1
8 x 75 @ 1:30 bk/brst/free EN2
working exits off wall
8 x 25 @ :40 fly EN2+
Wednesday, June 2, 2010
Silver - ANC - am
1k light run
4x{20 med ball chest passes, 1 hill run @ 1:00
1xlunges up hill w/ med ball
30 cleans
15 pushups
Swimming:
500 warmup
9 x 25 @ :45 sprint medley, 3 each back, brst, free SP3
500 FK w/fins under buoys EN1
10 x 75 @ 1:20 bk,brst,fr EN2
5 x {1 x 100 @ 1:30 EN1+
{open and close each 100 with fly
{1 x 100 @ 1:20 EN2