Friday, July 31, 2015- LCM

1 x 600- 300 swim freestyle/200 reverse IM- each 50 is drill/swim by 25's/100 kick on back- choice/breaststroke by 25's
1:00 rest

2 sets of:
2 x 150 @ 3:00- 50 fist free drill br 3, 100 drill/swim/drill/kick by 25's in primary stroke, NO FREE
4 x 50 swim/kick free @ :55 (@ :50 in 2nd set)
4 x 50 swim/kick NO FREE @ :55
No rest between sets; check HR after 2nd set.

3 sets of:
4 x 1/2 pool sprint kicks with boards @ :30 (except 2nd set is on back- UDK
1 x 300- 200 swim free with shnorkel, 100 kick on back (UDK!)- get time for 1st 300, descend #2 & 3
:30 rest between sets.

With fins:
12 x 100 swim descend 1-3 to all out smoking FAST @ 2:30 as follows:
1-3, swim free
4-6, swim primary stroke NO FREE
7-9, swim choice
10-12, choice kick on back, UDK!UDK!UDK!UDK!


100 easy drill before you help take out the lanelines. Do some reading this weekend & be sure to wear your sunscreen if you have to be outside for more than ten minutes. Be sure to follow "Futures" results at www.swimswam.com so you know how your teammates are doing. Good luck to anybody racing this weekend, Have a great day!

Thursday, July 30, 2015- LCM

1 x 600- 300 swim loose, relaxed freestyle with steady head position; 300 reverse IM- each 100 is drill/kick by 25's
1:00 rest

With fins, 3 sets of:
2 x 50 @ 1:05- 2 dolph kicks 1 pull breaststroke drill
2 x 50 @ 1:05- 12 kicks 1 pull backstroke drill (go 1/2 ra 1/2 la in 2nd set)
1 x 100 dolphin kick on back (5 FAST UDK OFF EACH WALL) @ 1:40
No rest between sets, check HR after 3rd set & take fins off.

4 sets of:
2 x 100 swim back (tempo)/breast (legs) by 50's @ 2:00, descend 1-2
4 x 50 swim free br 3 @ :50 (or :55, or 1:00) br 3/5 by 25's; these 50's are :05 FASTER in even sets
4 x 25 kick FAST dolphin kick with boards @ same interval as 50's above
No rest between sets

Until 7:10 a.m., all @ :10 rest...
1 x 350 swim free br 3/5- 3/7- 3/5- 9, by 50's
1 x 300 swim- 100 back/50 breaststroke, 2nd 150 faster than the 1st 150
Check HR after each 300.

100 easy drill before you help take out the lanelines. Do some reading today & be sure to thank your parents for getting you to the pool this morning. Have a great day!

Wednesday, July 29, 2015- LCM

1 x 600- 300 swim freestyle/300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest

6 x 100 @ 2:10- fist free drill br 3, 3kicks 1 pull breast drill- by 50's
4 x 50 swim breast/free by 25's @ 1:00
4 x 50 swim breast/free by 25's @ :55
1:00 rest

3 sets of:
4 x "out & backs" to silver ladder, kick with boards @ :50 (free kick out, breaststroke kick in)
2 x 50 kick on back all out FAST @ 1:15
4 x 25 swim @ :45- odds are 1/2 swim FAST 1/2 drill; evens are swim build to FAST finish
2 x 50 kick all out FAST with boards @ :10 rest, get time (same kick for both 50's)
:30 rest, get shnorkel
1 x 450 swim free (Lane 1 go 300) with shnorkel- descend the 3 x 150's to all out giddyup FAST
:30 rest between sets, check HR

LONG SWIM-
4 times through (1600 total):
200 reverse IM swim, except 50 free is kick with boards
100 swim/kick with boards (by 50's) in primary stroke, NO FREE
100 swim free br 3/7 by 50's
Check HR after 4th time though

100 easy drill before you help take out the lanelines. Thank your parents for getting you to workout this morning & be sure to wear your sunscreen if you have to be outside. Have a great day!

Tuesday, July 28, 2015- LCM

1 x 600- 300 swim freestyle/300 reverse IM- each 150 is kick/drill by 25's
1:00 rest

12 x 50 @ 1:05 as follows:
1-3, ra2 la2 free drill/swim free by 25's
4-6, 12 kicks 1 pull back drill/swim backstroke by 25's
7-9, 3 kicks 1 pull breaststroke drill/swim breaststroke by 25's
10-12, all kick on back descend 1-3 to something juicy!
12 x 50- Lane 4 @ :50; Lanes 2&3 @ :55; Lane 1 @ 1:00- as follows:
odds- swim free br 5/NO FREE by 25's
evens- kick free on back/swim free br 3 by 25's
1:00 rest, check HR

8 x 150* swim (from yesterday) @ 2:30 (Lanes 2&3 @ 2:40, Lane 1 go 6 @ 3:10)
odds- fly/back/breast
evens- back/breast/free
*last 2 x 150 are :10 faster than given interval
1:00 rest, check HR

With fins, 24 x 25 @ :45-
1&2 are 1/2 swim FAST 1/2 drill
#3- all swim FAST
#4- kick FAST UDK ON STOMACH
Change strokes after each set of 4.

Finish up with...
3 x 300* @ :20 rest-
150 swim free br 3/5/3 by 50's, 100 swim back (tempo), 50 swim breaststroke
*#2 is 50 swim free, 100 swim back & 150 breaststroke- swim/drill/swim by 50's

100 easy drill before you help take out the lanelines, then change quickly for drylands. Thank your parents for getting you to workout this morning & do some of your summer reading today. Have a great day!

Monday, July 27, 2015- LCM

1 x 600- 300 swim freestyle/300 reverse IM- each 100 is swim/drill/swim/kick by 25's
1:00 rest

**FOCUS ON UDK TODAY**

With fins:
12 x 50 in 3 sets of 4, all @ 1:05
1-3, 15M dolphin kick off the wall (UDK), 35m fly drill
#4- kick FAST on back, UDK to 15M, then dolphin kick to the end
Take fins off

3 sets of:
2 x 100 swim freestyle br 3/5 (#1) and 3/7 (#2) by 50's @ 1:25 (or 1:35, or 1:50)
4 x "out & backs" butterfly- swim out just past the ladder, FLIP TURN, then kick FAST back to the wall (1st round these are @ :50; 2nd round @ :45; 3rd round @ :40)
No rest between sets, check HR after last set.

4 sets of:
BROKEN 200 KICK: 100 kick on back, :10 rest, 100 kick FAST with boards (3rd 25 is always breaststroke kick)
1 x 50 easy drill (go to LG stand, fluip & come back) @ 1:30
No extra rest between sets.

Finish up with...
8 x 150 swim @ 2:20 (or @ 2:45; Lane 1 go 6 @ 3:15) as follows:
odds- fly/back/breast by 50's
evens- back/breast/free by 50's
GOOD UDK THROUGHOUT, check HR after #8.

100 easy drill before you help take out the lanelines. Be sure to help your parents around the house today & thank them for getting you to the pool this morning. Have a great day!

Sunday, Ju;y 26, 2015- LCM

1 x 600- 300 swim freestyle/300 reverse IM- each 100 is drill/kick/swim/kick by 25's
1:00 rest

With fins, 2 sets of:
4 x 50 breaststroke drill @ 1:10
3 x 100 breaststroke swim with dolphin kick desc 1-3 to something juicy @ 2:00
No rest between sets, check HR after each set.

4 sets of:
4 x "out & backs" @ :50 kick with boards
4 x 50 swim free/primary stroke (NO FREE) by 25's @ :50
No rest between sets, check HR after last set.

3 sets of:
6 x 100 swim free br 3 @ 1:25**, except #3 & 6 are @ 1:20
4 x 50 kick FAST @ 1:15+ on back
**In 2nd set, 100's are 2 & 1 @ 1:25/1:15;
**In 3rd set, 100's are 2 &1 @ 1:30/1:10
+50 kick are BROKEN in 2nd set with boards, @ :10 rest
After 3rd set...
1 x 600 pull free with shnorkel, desc 200's 1-2 to what you can, last 200 is free drill (catchup or ra2 la2 drill)
1:00 rest
MYSTERY SET

100 easy drill before you help take out the lanelines. Do some reading today & wear your sunscreen if you have to be outside. Have a great day!

Friday, July 24, 2015- LCM

1 x 600- 300 swim freestyle/300 reverse IM- each 150 is drill/kick by 25's
1:00 rest

**GOOD UDK THROUGHOUT THE WORKOUT TODAY**

2 sets of:
2 x 200 @ :20 rest- catchup free drill/12 kicks 1 pull back drill by 50's
6 x 50 @ 1:10- 25M kick on back build to FAST, then 25M swim back strong
No rest between sets, check HR after 2nd set, then continue right into...
9 x 100 kick @ 2:20 as follows:
1&2- on back, desc 1-2;
#3- kick all out FAST for time with boards, 3rd 25 is breaststroke kick
1:00 rest, check HR again

ZONES-
3 sets of:
2 x 150 @ 2:30- 100 swim free br 3/7 by 50's, then 50 kick free on back
1 x 200 IM- 50 fly, 100 back (tempo), 50 breaststroke (kick) @ 3:30
2 x 150 swim free br 3/7/3 by 50's @ 2:05
Put shnorkels on...
1 x 300 swim freestyle with shnorkels, descend the 3 x 100 to all out FAST on the third 100
:30 rest between sets, check HR


Non-Zones
4 x 150 pull free with shnorkels (br 3/5/3 by 50's if you don't have your shnorkel) @ 3:15
4 x 100 @ 2:20- swim/kick by 50's; odd 100's are free, even 100's are primary stroke NO FREE
With fins:
18 x 25 @ :45 as follows (to the LG stand):
1&2- swim 1/2 FAST 1/2 drill
#3- swim all out FAST


100 easy drill before you get out to help with the lanelines.Do some reading this weekend & wear your sunscreen if you have to be outside. Sunday at 7 a.m. Have a great day!

Thursday, July 23, 2015- LCM

1 x 600- 300 swim freestyle/300 reverse IM- each 100 is kick/drill/kick/swim by 25's
1:00 rest

3 sets of:
1 x 150 @ 3:15- ra2 la2 free drill/12 kicks 1 stroke back drill/3 kicks 1 pull breast drill- by 50's
1 x 100 @ 1:50 swim back/breast by 50's (tempo on the back & legs on the breast)
1 x 50 @ 1:10 kick on back, get time & descend 1-3
After 3rd set...
3 x 400 swim @ :20 rest (lane 1 go 300's), odd 400's are swim back/breast by 50's (neg split), #2 is swim free with shnorkel
1:00 rest, check HR

ZONES-
5 sets of:
2 x 50 drill perfect in main race stroke @ 1:10
1 x 200 swim free br 3, except 3rd 50 is kick with boards, @ 3:10
1 x 200 BROKEN: 100 swim free br 3/5 by 50's @ 85% effort/:10 rest/50 swim FAST in primary stroke/:10 rest/ 50 kick FAST with boards (same stroke as 50 swim)
Check HR after each set.

Non-Zones:
3 sets of:
4 x 50 swim free br 3 @ :55
6 x 50 as follows:
odds- swim in primary stroke (NO FREE) @ 1:00
evens- kick FAST on back @ 1:10
8 x "out & backs" (to the silver ladder) @ :50
odds- kick free/breast by 25's with boards
evens- swim/kick on back in primary stroke
1:00 rest after each set, check HR


100 easy drill before you help take out the lanelines, then change quickly for drylands. Make sure you're keeping up with your summer reading. Have a great day!

Wednesday, July 22, 2015- LCM

1 x 600- 300 swim freestyle/300 reverse IM (2 x 150)- each 50 is drill/swim by 25's
1:00 rest

With fins:
6 x 100 @ 2:00, 50 2 dolphin kicks 1 pull breaststroke drill, then 50 catchup free drill- feel hips rotate after each stroke; be slow & deliberate with your stroke here
Take fins off, check HR

 18 x 50 @ :55 as follows:
1-6, swim free br 3, build speed (with kick) after 25M
7-12, 15M swim breaststroke, 35M swim free br 3
13-18, 25M swim breaststroke, 25M swim free br 3- you'll have to hustle to make this!
1:00 rest, check HR


LONG SWIM-
3 times through:
300 swim IM- fly/back/breast by 50's, 2x- 2nd 150 FASTER than 1st 150
200 kick (100 with boards- dolphin kick/breast kick by 25's; then 100 kick free on back neg split)
100 swim free br 3/7 by 50's- desc this 100 from smooth & strong on the 1st round to at least 95% effort on the 3rd time through
1:00 rest after 3rd time through, check HR


ZONES-
5 sets of:
3 x "out & backs" kick FAST with boards (to 15M) @ :45
:15 extra rest
3 x 100 swim freestyle br 3/5 by 50's or 4/2 throughout, @ 1:25 (@ 1:20 in 3rd & 5th set)
:20 extra rest
1 x 100 kick FAST for time with boards- can be your choice, but the last 25M is breaststroke kick

Non-Zones:
9 x 100 pull free with shnorkel & buoy @ 1:50, descend each set of 3 to what you can
1:00 rest

With fins:
24 x 25 @ :45- "the usual"

100 easy drill before you help take out the lanelines. Do some chores around the house today & thank your parents for getting you to the pool this morning. Have a great day!

Tuesday, July 21, 2015- LCM

1 x 600- 300 swim relaxed freestyle, 200 reverse IM- each 50 is drill/kick by 25's, 100 kick on back choice
1:00 rest

3 x 150 @ 3:00- 50 fist drill br 3, 100 drill/kick on back in main race stroke by 50's
9 x 50s follows @ 1:10
odds- 50 ra2 la2 free drill
evens- 25M dolphin kick on side, 25M choice drill in primary stroke

6 sets of:
3 x 50 kick FAST with boards @ 1:10- get average & fastest times for each round of 3 x 50
1 x 100 kick on back- BROKEN (:10 rest at the 50, see how close you can come to your avg from the 3 x 50 above, x2), @ 2:30


ZONES-

2 times through:
3 x 250 swim freestyle br 3 @ 4:00 descend 1-3 to something juicy1:00
3 x 50 swim FAST in primary stroke @ 1:10
3 x 250 swim free br 3 @ 3:30 (@ 3:20 if need be)
1 x 150 swim FAST for time in primary stroke (make all 3 @ 3:20 and last 50 can be kick)

Non-Zones-
With fins, 15 x 100 (if you'd like to do the 3rd round of 3 without fins, you can)
Primary stroke 100's- drill down, :10 rest, : swim FAST as blazes back to the starting end, @ 2:30
Change strokes after every 3rd 100

100 easy drill then change quickly for drylands (non-Zones only). Do some summer reading today & get excited for your end of season meets. Have a great day!

Monday, July 20, 2015- LCM

1 x 600- 300 swim freestyle/300 reverse IM- each 100 is drill/swim/drill/kick on back, by 25's
1:00 rest

4 x 100 @ 2:00 ra2 la2 free drill, choice drill NO FREE, by 50's
4 x 150 @ 3:00- 100 pull free br 3/5 by 50's, 50 kick free/breast on back by 25's
(Anybody who swam two or more days at JO's repeat the above 100's/150's & skip the 50's below)
16 x 50 kick in sets of 4 (1-8 with boards, 9-16 on back)
1-4 @ 1:10
5-8 @ 1:00
9-12 @ 1:05
13-16 @ :55
3 x 300 swim freestyle with snorkel desc 1-3 @ 5:30 (JO's skip the shnorkel & go free or back cruise @ :20 rest)
1:00 rest, check HR

With fins:
12 x 50 breaststroke drill @ 1:15 (I'll give you the drill in sets of 4 or 6)
Take fins off

2 x 600 @ :20 rest as follows:
100 kick choice on back (UDK)
50 choice skulling
100 kick with boards (choice/breaststroke by 50's)
50 drill/swim by 25's breaststroke

100 easy drill before you help take out the lanelines. Do some of your summer reading today, and offer to help your parents around the house today. Have a great day!

Wednesday, July 15, 2015- LCM

1 x 600- 300 swim relaxed freestyle/300 reverse IM- each 150 is drill/kick by 25's
1:00 rest

Again with the GOOD UDK off each wall

2 sets of:
1 x 150- 50 ra2 la2 free drill, 100 drill/swim by 50's, @ 3:00
3 x 50- swim (same stroke as the last 100 of the 150 above) build to FAST/drill by 25's @ 1:10
1 x 150- as above, @ 3:00
5 x 50 @ 1:10- swim/kick by 25's @ 1:10- except #3 is all swim @ 1:00
1 x 300- 25 choice swim good DPS, 25 choice skulling
1:00 rest

2 sets of:
4 x 50 swim easy freestyle @ :55- only thing is, GOOD UDK OFF EACH WALL!
6 x 1/2 pool sprints @ :30- really work the turnover here!

From mid-pool, finish up with:
8 x turns from, the end of the lanelines to the wall & back.

Good luck to everybody at the meet- represent the club well!. For anybody NOT in the meet this weekend, there will be regular workout here at Sugarland. Have a great day!

For Anybody NOT IN THE JO Meet this weekend, continue right into...
3 x 300 swim free br 3 @ 5:30, descend 1-3 to something juicy!

Tuesday, July 14, 2015- LCM

1 x 600- 300 swim relaxed freestyle/300 reverse IM- each 100 is kick/drill by 25's
1:00 rest

GOOD UDK TODAY!

4 x 50 @ 1:10- 25 ra2 la2 free drill, 25 choice (different) free drill
3 x 100 @ 2:00- 25 swim free br 3, 25 fist drill br 3; 25 choice kick build to FAST, 25 double arm back drill
4 x 50 @ 1:10- 25 swim free br 3, 25 catch up free drill with BIG KICK
1 x 600 swim free with shnorkels- 100 swim neg split/50 choice free drill
1:00 rest

8 x 50 @ 1:10 in primary stroke:
odds- drill/swim by 25's
evens- kick/drill by 25's
1:00 rest

LONG SWIM-
One time through:
600- 50 swim free, 50 swim (build)/build by 25's in primary stroke (NO FREE)
300- swim/kick on back by 50's, all freestyle
300 IM (NO FREE), desc the 2 x 150's to what you can
1:00 rest, check HR

With fins, finish up with...
24 x 25 @ :45- the usual

100 easy drill before you get out. Do some reading today & thank your parents for getting you to the pool this morning. Drink lots of water today & get excited for the meet. Have a great day!

Monday, July 13, 2015- LCM

1 x 600- 300 swim freestyle/300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest


8 x 50 @ 1:10- odds are fist free br 3/12 kicks 1 stoke backstroke
8 x 100 @ 2:00- swim free/primary stroke by 25's (1st 50), then kick on the 2nd 50 (1/2 dolph kick on side 1/2 breaststroke pull now.
12 x 50 in sets of 4:
1-2, swim free/NO FREE by 25's @ :55
3-4, swim/choice kick on back, by 25, @ :55
1 x 600 swim free with shnorkels- 100 cruise/50 swim FAST
1:00 rest, check your HR


With fins...
12 x 100 @ 2:30 descend 1-3 to all out FAST (odd rounds are free, even rounds are NO FREE)
1:00 rest, check HR & take fins off


Until 7:30 a.m., finish up with....
"Inside-out" 50's kick with boards @ 1:30
#1- kick FAST to the ladder, then kick (different kick) easy to the far ladder, then FAST kick (same kick you started with) to the end;
#2- easy kick choice to the ladder, then FAST kick to the far ladder, then easy kick to the end;
#3- all FAST kick for time
Change up your kick after each round of three.


100 easy drill before you help take the lanelines out. Offer to help your parents around the house today, and spend 30 minutes reading. Have a great day!

Sunday, July 12, 2015- SCY

SCY @ CM

1 x 600- 300 swim relaxed freestyle/300 reverse IM- each 75 is drill/drill/kick on back by 25's
1:00 rest

With fins, fly drilling (18 x 25 total @ :40)- various drills
Take fins off...
1 x 600 swim- 75 backstroke (UDK), 25 swim fly FROM A DIVE build to FAST
1:00 rest

8 x 25 kick all out FAST @ :45 with boards
1:00 rest

Talk about starts, then...

Work on starts until 9:00 a,m.

Do some reading today, drink lots of water & get excited for your July meets. Have a great day!

Friday, July 10, 2015- LCM

1 x 600- 300 swim freestyle/300 reverse IM- each 100 is kick/choice by 25's
1:00 rest

**BETTER UDK TODAY**

4 x 50 @ 1:10- 25 choice free drill, 25 fist free drill br 3
4 x 50 @ 1:10- 3 kicks 1 pull breaststroke drill
4 x 50 kick on back @ 1:10 descend 1-2 & 3-4; evens should be FAST
1:00 rest

With fins, 4 sets of:
3 x 25 @ :45 (choice, but same stroke for all 3)- 1&2 are 15M swim FAST/10M drill; #3 all swim FAST
1 x 25 breast pull with free kick drill @ :45
2 x 50 breast pull with dolph kick, desc 1-2 to FAST @ 1:10
1:00 rest, take fins off

SUNDAY WORKOUT IS AT CLAUDE MOORE (8-9:30 a.m.), DRYLANDS FROM 9-9:30 a.m.

8 rounds of:
3 x 50 @ :50 swim free br 3- #2 is primary (NO FREE)/free by 25's
1 x 50 kick on back- 25 FAST choice, 25 breaststroke @ 1:45
1 x 100 kick FAST for time with boards @ 2:15; in even rounds, this is BROKEN, :10 rest at the 50
Check HR after each round.

1 x 600- 25 choice drill/50 swim - build into the turn & FAST off the turn/25 choice skulling



100 easy drill before you help take out the lanelines. Do some reading this weekend & be sure to wear your sunscreen if you're going to be outside. Rest up, eat well & get excited for your July meet. Have a great day!

Thursday, July 8, 2015- LCM

1 x 600- 300 swim freestyle, 300 reverse IM by 150's- each 50 is drill/kick by 25's
1:00 rest

1 x 600 backstroke as follows:
50 drill/100 swim neg split backstroke with good UDK
*drill in the odd 150's is double arm back drill; in the even rounds it's 3 strokes & 12 kicks- good hip rotation there, don't be flat on the water.
1:00 rest, check HR

3 sets of (middle set is backstroke- add :10 to 150's & :05 to 50's):
3 x 150 @ 2:10
1 x 50 @ :50
2 x 150 @ 2:20
2 x 50 @ :45
1 x 150 @ 2:30
3 x 50 @ :40
Check HR after each set.

With fins, finish up with...
24 x 25 @ :45- the usual.

Go a 100 easy drill before you get out. Change quickly for drylands & get excited for your July meets- and breakfast. Have a great day!

Wednesday, July 8, 2015- LCM

1 x 600- 300 swim freestyle/300 reverse IM- each 100 is swim/drill by 25's
1:00 rest

With fins, 2 sets of (only 1st set is with fins):
3 x 100 @ 2:00- 50 ra2 la2 free drill (hold head in neutral position), 2nd 50 is 1/2 dolphin kick on belly 1/2 3k1p fly drill
3 x 100 @ 1:45- 50 swim 1/3 fly, then free br 5 to the end, 2nd 50 is swim backstroke
:30 rest after 1st set to kick off your fins, then get into the 2nd set on the :45
 Check HR after 2nd set.

3 sets of:
6 x 50 kick @ 1:10 with boards- FAST breaststroke kick to the LG stand, then choice to the end (middle 2 x 50 are on your back, @ 1:00- done the same way; in 2nd set, 1st & last 50 are on back @ 1:00)
1 x 150 kick IM order by 50's FAST @ 3:15
No rest between sets, check HR after 3rd set; then...

MYSTERY SET
If you guess it, you don't have to do it

LONG SWIM-
Four times through:
50-swim fly to halfway build to FAST, then choice fly drill to the end
100 swim back (tempo)
50 swim breaststroke (BIG legs)
100 kick free/fly (odd rounds) or free/breast (even rounds) FAST with boards
After 4th round, continue right into...
600 swim backstroke- 100 smooth & strong/50 FAST; 50 smooth & strong/100 FAST
Check HR


With fins, until 7:30 a.m.:
3 x 25 @ :45 (repeat the 3 x 25 until 7:30)
1&2- 15M swim FAST, then drill to mid-pool
#3- swim all out FAST
Change strokes after every 6 x 25

100 easy drill before you help take the lanelines out. Offer to help around the house today & get excited for breakfast tomorrow after workout. Have a great day!

Tuesday, July 7, 2015- LCM

1 x 600- 300 swim freestyle/300 reverse IM- each 150 is drill/kick by 25's
1:00 rest

6 x 50 @ 1:10- 25 choice freestyle drill, 25 dolphin kick on side
6 x 50 @ 1:00- 25 choice drill NO FREE, 25 kick on back build to FAST
6 x 50 @ :55 swim/kick on back by 25's, odds are freestyle, evens are NO FREESTYLE
1:00 rest, check HR


Get ready...
3 x 400 swim freestyle br 3 @ 6:00 desc 1-3, get your giddyup going on #3
3 x 300 swim freestyle br 3 @ 4:15
2 x 400 swim freestyle br 3 @ 6:30 desc 1-2, #2 should be JUICY!
3 x 300 swim freestyle with shnorkles @ 4:15
1 x 400 swim freestyle br 3 FAST for time- should be the fastest of the day!
Be sure you get your HR after each fast 400.

100 easy drill before you help take out the lanelines. Change quickly for drylands drink plenty of water today, even if you don't have to be outside. Have a great day!

Monday, July 6, 2015- LCM

1 x 600- 300 swim freestyle, 200 reverse IM (drill/swim by 25's), 100 kick on back
1:00 rest

1 x 200 @ 3:45-25 choice drill in primary stroke, 25 fist drill free br 3
2 x 100 @ 2:00- 25 choice skulling, 25 swim in primary stroke build to FAST
4 x 50 @ 1:00- 15M swim FAST, 20M drill/15M swim FAST
1:00 rest

With fins:
24 x 25 @ :45- "the usual"
1:00 rest, check HR & take fins off

6 sets of:
2 x 100 @ 1:45- 50 swim free br 3, 50 drill in primary stroke
1* x 50 swim FAST in primary stroke (same stroke as drilling above) @ 1:00 (@ 1:10 after the first round)
*add 1 x 50 in each round, up to 6 x 50 in 6th set. Check HR after last 50 in each set.

Until 7:30 a.m.:
2 x 100 kick on back @ 2:30, descend 1-2 to something juicy! Get time
1 x 100 BROKEN kick with boards (:10 rest at the 50)- get time; can you be faster here than 2nd 100?


100 easy drill before you help take the lanelines out. Do some of your summer reading today & get excited for the upcoming meets! Have a great day!

Sunday, July 5, 2015- LCM

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/choice by 25's
1:00 rest

4 x 50 @ 1:10- ra2 la2 free drill
4 x 100 @ 2:00- 50 fist free br 3, 50 3 kicks 1 pull breaststroke drill
12 x 50 as follows:
1&2 @ 1:10- 25M swim back build to FAST tempo at midpool, then 25M kick all out FAST to the end
3&4 @ 1:00- 25M swim breaststroke, 25M swim free br 5
1:00 rest, check HR

6 sets of:
2 x 100 swim free br 3/5 by 50's @ 1:30 (Lane 1 @ 1:50)
2 x 50* kick FAST @ 1:00 with boards (Lane 1 @ 1:15)
*go 3 x 50 kick @ 1:00 in even rounds- 2nd 50 is NO FREE/free by 25's
No rest between sets, check HR after last round

6 x 300 as follows (Lane 1 goes 6 x 200- 150 swim IM, last 50 kick free on back):
1-2: 2 x 150 IM swim (NO FREE) desc 1-2 @ 5:30
#3- 3 x 100 kick FAST for time @ 2:30
4-5: 100 swim fly/back/breast by 100's, desc 1-2 @ 5:45
#6- 6 x 50 kick FAST @ :10 rest with boards (middle 2 x 50 on back)
1:00 rest, check HR after the kick & after the 2nd & 5th IM's

With fins, finish up with...
24 x 25 @ :45- "the usual"

100 easy drill before you help take the lanelines out. Change quickly for drylands. Be sure to wear your sunscreen today and thank your parents for getting you to the pool for workout. Have a great day!

Friday, July 3, 2015- LCM

1 x 600- 300 swim freestyle/300 reverse IM- each 150 is drill/swim by 25's (2 x 150)
1:00 rest

:20 rest after each 300:
1 x 300- 50 fist free drill br 3, 50 choice drill in primary stroke (NO FREE)

1 x 300- 50 swim free br 3, 50 swim/kick by 25's in primary stroke (NO FREE)- descend this 50 1-3 to what you can
8 x 50 swim free/primary stroke by 25's @ :55
1:00 rest, check HR & put on fins

With fins:
24 x 25 @ :45 in sets of 4-
1- 1/2 swim FAST, 1/2 drill
2- 1/2 drill, 1/2 swim FAST
3- all drill
4- all swim FAST
Change strokes after each set of 4 x 25
1:00 rest after #24, check HR & take fins off.

6 x 200 as follows:
1- swim free br 3, except 3rd 50 is kick on back- @ 3:15 (Lane 1 go 1 x 150, last 50 is kick on back)
2- 100 swim free (br 3)/primary (NO FREE) by 50's, then 100 kick with boards @ 3:30 (Lane 1 go 100 swim/50 kick)
1:00 rest, check HR

Until 7:30 a.m. (odd rounds are primary stroke, even rounds are free),
1 x 50 drill @ 1:15
BROKEN 100: 50 swim FAST, :10 rest, 50 kick FAST with boards

100 easy drill before you help take out the lanelines. Be sure to wear sunscreen if you have to be outside this weekend, and stay away from fireworks. Have a great day!

Thursday, July 2, 2015- LCM

1 x 600- 300 swim freestyle/300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest

3 x 100 @ 2:00- 50 catchup free drill, 50 breast pull with dolphin kick
3 x 150 swim back/breast & free by 50's @ 3:15, descend 1-3 to what you can.
1:00 rest, check HR


4 x 50 kick with shnorkels @ 1:10
1 x 100 kick FAST on back @ 2:30
4 x 50 kick with shnorkels @ 1:10
2 x 400 swim free br 3/5 by 50's @ 6:00 descend 1-2

4 x 50 kick FAST with boards @ 1:10
1 x 100 kick FAST on back @ 2:30
4 x 50 kick FAST with boards @ 1:10
2 x 400 swim free with shnorkel @ 6:30, descend 1-2 to something juicy!
Check HR after last 400.

With fins, finish up with:
24 x 25's @ :45- "the usual"
1- 1/2 swim FAST 1/2 drill;
2- swim build to FAST
3- all drill
4- all swim FAST
Change strokes after each set of 4 x 25

100 easy drill before you help take the lanelines out. Change quickly for drylands & thank your parents for getting you to the pool this morning. Have a great day!