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Yellow Phase Daily Workouts!

Yellow Phase Daily Work Outs will be posted here!

 

6/5 - SCY
 

12 and Under

 
6 x 50 odd - FR, even - strk 20R
2 x 100 IM 30R
4 x 50 SLK on BK 15R
1 x 200 breath every 3 - -
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X2
12 x 25 IMO 10R
3 x 100 FR 4K walls 30R
4 x 50 choice Fast 2600
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CD
 
13 and Older 
 
3 x 300 FR 1:00R emphasize timing of breath
4 x 100 IM up tempo 1:45
2 x 300 FR 0:45R emphasize line off the wall
4 x 100 stroke up tempo 1:45
1 x 300 emphasize a 6 beat K 2600
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12 x 75 1-2 cruise 3 build 4 race 1:30 3500
4 x 100 FR 1:20
6 x 50 BPA 4400
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600 EZ 50000
 
6/6 - SCY
 
12 and under
 
4 x 100 odd - FR even - IM 20R
8 x 25 Fly 10R focus early breath
4 x 50 BK 20R focus shoulder up first
4 x 50 BR 20R focus hands ahead of kick
8 x 25 FR Fast 20R focus breath control
1 x 200 EZ Choice 1400
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3 x 100 SLK on back 1:45-2:15
3 x 100 FR desc 1-3 1:30-2:00
1 x 100 Choice All Out 2100
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6 x 50 drill swim choice CD 2400
 
13 and older
 
1 x 600 75 FR 25 CH 1:00R
6 x 100 SLK on BK w or wo fins 1:30
20 x 25 variable 0:30
  Slow/fast, fast/slow, build, sprint
3 x 200 FR IM 2:30-3:00 2300
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4 x 50 FR 1:00/0:50
4 x 50 FR 0:55/0:45
4 x 50 FR 0:50/0:40
4 x 50 FR 0:45/0:35
4 x 50 FR 0:40/0:35
1:00 Rest
4 x 50 BPA 1:30 3500
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4 x 300 up tempo 4:30 4700
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4 x 100 All OUT Kick 30R 5100
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200 EZ
 
6/7 - SCY
12 and under
 
2 x 100 FR 2:00
4 x 50 IMO 1:00/1:15
1 x 200 FR breath every 3 600
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4 x 50 balance drills (Front, Right, Left, Roll) 20R
8 x 25 FR maintain perfect balance 20R
4 x 50 rhythm drill (2 BR, 2 FL strokes) 20R
8 x 25 alt FL/BR Fast 20R 1400
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20 x 25 IMO alt 4 smooth 4 fast
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200 EZ
 
6/7
13 and older
 
6 x 125 FR 1:45/2:00
2 x 200 IM 3:00
4 x 125 FR 1:40/1:55
2 x 200 stroke 3:00 2000
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4 x 25 Giant S Kick 0:30
4 x 25 tapered S Kick 0:30
4 x 25 Fast with perfect under water 0:30
1 x 400 smooth emphasize under water transition. - - 2700
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X 4
4 x 100 FR 1:10/1:15/1:20/1:30
2 x 50 FR Race 1:30
1 x 100 EZ - - 5100
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300 EZ
 
6/8 - SCY
 
12 and Under
 
1 x 200 alt 50 FR/50  BR 30R
2 x 50 1 pull 3 Kick BR (focus hands first on stroke) 20R
2 x 50 1 pull 2 Kick BR (same) 20R
2 x 50 2 second glide BR (same) 20R
2 x 50 perfect BR 20R
1 x 200 alt 50 FR/50 BK 30R
2 x 50 BK R arm only with double shoulder roll 20R
2 x 50 BK L arm only with double shoulder roll 20R
2 x 50 3/6 (3 strokes 6 kicks) 20R
2 x 50 Perfect BK emphasizing shoulder up first 20R
1 x 200 EZ 1400
1 x 600 50 BK/50BR execute concepts 2000
 
6/8 - 13 and older
 
3 x 300 HR 24 1:00R
20 x 50 IMO 25 smooth/25 @ 200 pace 1:00
3 x 200 HR 26 1:00R
20 x 25 IMO 4 smooth/4 fast 0:30
3 x 100 max dps. 1:30 3300
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3 x 300 IM desc 1-3 1:00R
2 x 200 IM fast 
1 x 200 IM smooth  4800
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1 x 400 Max DPS