Sunday Afternoon, February 20, 2022- written for SCY at CM (St. James Group)

1 x 600- 300/200/100

1:00 rest

With fins:

4 x 75 @ 1:20- 50 choice drill, 25 kick on back arms toward ceiling

8 x 25 @ :35- choice drill in primary stroke (NO FREE), #3's 3/5/7 are FAST UDK @ :20

4 x 50 @ :50- breast pull free kick drill/FAST UDK by 25's

3 x 100 @ 1:40 as follows:

50- drill/swim FAST by 25's (same stroke for both)

50- drill/kick FAST by 25's

1:00 rest, check HR then take off fins for...

1 x 200 drill/kick/drill/choice by 50's

1:00 rest

6 times through:

1 x 75 RACE from a dive, get time/25 drill back to starting end @ 2:00

3 x 100 swim free cruise @ 1:30

Same stroke for 3 rounds on 75/25, then...

200 drill/choice by 50's

Change strokes for last 3 rounds if you'd like (same stroke for those 3 rounds)

200 drill/choice again after 6th round, then...

TEAM TALK

Do an excellent job with your HR tonight, make sure you're ready for the week ahead at school. Remember, the SPRING SCHEDULE begins tomorrow, make sure you know where you should be for each workout. Have a great day!

Saturday Morning, February 19, 2022- written for SCY at the D

1 x 600- 300/200/100

1:00 rest

With fins, 2 sets of:

2 x 50 drill choice @ 1:00

2 x 50 kick @ :50- 1/2 of each 25 is FAST UDK

4 x 25 choice backstroke drill @ :35 (go sit & spin backstroke drill in 2nd round)

No rest between sets.

After 2nd set, check HR, then take off fins and continue right into...

1 x 350 backstroke as follows:

odd 50's- swim backstroke w/FAST TURNS

even 50's- choice backstroke drill

1:00 rest, check HR again

3 rounds of:

6 x 50 swim @ :55*

Odd 50's are neg split backstroke

Even 50's are swim back/breast by 25's

1 x 75 swim back/breast/free by 25's @ 1:10

1 x 75 swim 50 backstroke/25 breaststroke @ 1:10

1 x 75 swim all backstroke FAST for time- get time, check HR

1:00 rest after each round, come back to starting end if you'd like

NOTE: 75's stay on the same 1:10 throughout all three sets; 50's get :05 faster by round (you can go a 4th round @ :40 if you're feeling DARING).

Alternate intervals: you can start the 50's @ 1:00 (and get :05 faster by round) and then go 75's @ 1:15 if needed.

Finish up with...

AMRAP:

1 x 250 @ 4:00 (@ 4:30 if needed)-

100 swim IM, smooth & long

50 drill (fly, back or breast only)

100 IM swim FAST

5 x 50 swim/kick by 25's NO FREE @ :50, desc 1-4 to giddyup! (#4 is swim all free @ :35, JMI)

Check HR after each round, then 1:00 rest (not more than 1:00 rest between rounds)

Warmdown a bit before you get out. Do an excellent job with your HW this weekend- and with your DRYLANDS. Remember, workout tomorrow for the St. James group is at CM, 4:30-6:30p. Have a great day!

Friday Morning, February 18, 2022- written for SCY at the D

Meet Warmup, then...

RACE DAY!!

Today we went three rounds of the following:

150 kick FAST for time w/boards, get time

100 easy choice

175 RACE from a dive IM (skip last 25 free)- get time, goal is faster than your 150 kick

8 minutes active recovery

BROKEN 200 IM (75/:10 rest/50/:15 rest/75)- goal is faster than 175 time

8 minutes active recovery

If the first 2 rounds are exceptional, the 3rd round could be your choice

Big warmdown before you get out.

Do an excellent job in school today- and with your DRYLANDS. Remember, check the club website for the schedule changes for this weekend; AND, the St. James group is at CM this weekend on Sunday Afternoon, 4:30-6:30p. Have a great day!

Thursday Morning, February 17, 2022- written for SCY at the D

1 x 600- 300/200/100

1:00 rest

3 times through:

1 x 100 kick @ 1:45- 50 w/boards, 3rd 25 is drill, then last 25 is FAST UDK

2 x 50 drill/swim by 25's @ :55- build the swim into the finish

1 x 75 @ 1:20- kick/swim (build to FAST TURN)/kick by 25's

No rest between sets, check HR after 3rd round

Go free/primary NO FREE/choice by round

1:00 rest after 3rd round, then...

9 x 100 in sets of 3:

1- 25 swim primary stroke (NO FREE) build, then 75 choice

2- 25 swim fly build, 75 swim choice

3-75 swim IM, last 25 kick free on back

No rest between rounds of 3

Go @ 1:30/1:25/1:20 by rounds of 3 (can start @ 1:35 and get :05 faster to 1:25 if needed)

1:00 rest after #9, check HR

1 x 200- dr/k/dr/skulling by 25's (100 free, 100 primary stroke NO FREE) @ 3:30, then...

3 sets of:

6 x 75 swim @ 1:05* as follows:

odds- 25 swim NO FREE, 50 swim free br3

evens- 25 swim choice, 50 swim free br3

1 x 200 swim free br3 @ 2:15 (can go @ 2:25 if needed)- giddyup here!

1 x 50 kick FAST for time @ 1:00 (w/boards)

No rest between rounds, check HR after each 50 kick

*75's get :05 faster by round

With fins, finish up with AMRAP of...

3 x 150 swim desc 1-3 to all out FAST @ 2:40

3 x 50 @ 1:00- UDK LUNGBUSTER/swim FAST by 25's- hold your best possible average time

Go free/primary NO FREE/choice by round.

No rest between rounds

Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS.

RACE DAY tomorrow, then the special schedule for the weekend (check the club website for details). Good luck to everybody racing this weekend, and have a great day!

Wednesday Morning, February 16, 2022- written for SCY @ the D

1 x 600- 300/200/100

1:00 rest

12 x 50 in 4 sets of 3:

1-2 @ 1:00, swim free/fist free drill by 25's- count strokes & see how close you can get them

#3- swim/kick free by 25's @ :50, desc 1-4

Check HR, then...

4 sets of:

2 x 75 @ 1:20- 25 kick w/boards, then 50 swim/drill by 25's back or breast (build swim), desc 1-2

1 x 50 swim free br3 @ :35, make interval

No rest between rounds, check HR after 4th round. Then...

3 x 200 @ :20 rest- each 100 is dr/sw/dr/k by 25's (kick is FAST), go 100 free/100 NO FREE

Check HR

6 x 350 as follows:

150 swim long&strong, 50 drill (hand touch to check time), 150 giddyup

Odds- free br3 @ 5:00

Evens- IM (back/breast/free by 50's, drill is back or breast) @ 5:30

Check HR after #6

Finish up with...

Racing on Friday:

With fins, AMRAP of...

8 x 25 @ :40 (odds build to FAST/evens half FAST half drill), then 1 x 50 FAST @ 1:00

Go odd rounds free, even rounds NO FREE

Everybody else:

AMRAP...

100's RACE (75 swim FAST, get time, 25 drill) IM @ 2:00- go back/breast/free by 25's, then 25 drill

Get avg time for 75 ba/br/free after every 3, then...

1 x 75 RACE fly/ba/br by 25's- how close can you get to your time from the ba/br/fr 75's???

Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. Regular schedule through the end of the week here at DS, then there are some changes for the weekend (check your email or the Team Feed on the club website). Have a great day!

Tuesday Morning, February 15, 2022- written for SCY at the D

1 x 600- 300/200/100

1:00 rest

3 rounds of:

2 x 50 drill @ 1:00 (same drill for both 50's, change by round if you'd like)

4 x 25 @ :35- kick w/boards 1/2 FAST 1/2 easy (one round can by on back, UDK's are FAST)

2 x 75 @ 1:20- 25 kick w/boards, 50 swim (same stroke as 50's drill), desc 1-2 to what you can

Check HR after each round, no rest until after 3rd round

Go free/primary (NO FREE)/choice by round

4 times through:

1 x 75 @ 1:20- 25* swim FAST/50 drill (same stroke for both)

1 x 100 @ 1:40- 25 drill (same stroke as 75), 75 kick- get time for kick & desc 1-3

No rest between rounds

NOTE:

In 2nd rd, the 75 is 50 swim FAST/25 drill; the 100 is the same

In 3rd rd, the 75 is all swim FAST; the 100 is the same

In 4th rd, the 75 is all KICK FAST, then the 100 is all drill

Check HR after 75 kick fast in 4th round, then 1:00 rest after the 100 drill. Then...

3 x 100 swim free br3 @ 1:30 desc 1-3 to all out giddyup!

1:00 rest

Two options today:

STROKE GROUPS:

6* rounds of:

1 x 100 swim free br3 @ 1:10 (@ 1:15- ok if necessary, but try 1:10 first)

2 x 50 swim at 200 Goal Pace @ :50

Check HR, then right into...

1 x 50 stroke drill (same stroke as 50's GP)

1:00 rest between rounds, check HR again

Change strokes after 3rd round if you'd like

*In 3rd & 6th rounds:

Instead of 2 x 50 @ :50 and then a 50 drill, go 3 x 50 @ :10r at 200 GP, then a 200 drill/choice by 50's

After 6th round, your choice of:

One round time through the above (3 rounds of the 100/2 x 50 GP/50 drill), or...

3 x 100 RACE from a dive @ 3:00- BEST AVERAGE!!

DISTANCE-

2* times through:

300 pull w/shnorkel & choice equip- get time

3 x 100 swim at GP @ 1:45

300 pull- as above, faster than 1st 300

3 x 100 swim at GP @ 1:30

300 pull- as above, fastest of the day

3 x 100 swim at GP @ :10 rest

Check HR

NOTE:

In 2nd round, the 300's are IM, go swim/drill/swim by 100's, desc the 100's swim (100's IM)

The 3 x 100 swim at GP are 5 x 100 swim at GP, same intervals

Check HR after 2nd round, then warmdown.

Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. Regular schedule the rest of the week, have a great day!

Monday Morning, February 14, 2022- written for SCY at the D

1 x 600- 300/200/100

1:00 rest

With fins:

4 x 50 @ 1:00- dolph kick on side/choice drill, by 25's

6 x 25 @ :35- choice primary stroke drill, except #'s 3/5 are UDK

4 x 75 @ 1:15- 25 fly pull free kick, 50 choice drill

6 x 25 @ :35- choice fly drill, except #'s 3/5 are UDK @ :20

4 x 50 swim/kick fly (by 25's) @ :50*

*interval gets :05 faster by 50, so #4 is @ :35

Check HR, then take fins off

3 rounds of:

5 x 50 swim choice @ :50, except...

even 50's are swim fly/free by 25's

#5 is always swim free br3 @ :35

No rest between rounds of 5; go 2nd round of 5 @ :45, 3rd round of 5 @ :40

Check HR after 3rd round, then 1:00 rest

6 times through:

3 x 75 @ 1:20- 25 kick w/boards (dolph k/odd rds, breast k/even rds), 50 kick choice on back; desc 1-3 to FAST

1 x 125 kick w/bds FAST for time- giddyup here!

After 3rd round, 1 x 300 pull free w/shnorkel & choice equip, desc 100's 1-3 (hand touch at 200)

After 6th round, 2 x 300 as above @ :30 rest

Until you have to get out, finish up with...

"Get out" sprints: 25's race @ 1:00 as follows-

Swim to halfway, backwards ss at midpool, then kick free head out- all FAST

Race side by side, whoever wins each 25 doesn't have to do the next one

Change strokes after every 4 x 25

Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. Regular schedule this week- last week of the WINTER SESSION schedule. Have a great day!